Forget About Your Form and Just Wear the Right Shoe: Biomechanist Dr. Iain Hunter - 09-30-2020

Forget About Your Form and Just Wear the Right Shoe: Biomechanist Dr. Iain Hunter Every runner dreams of running faster with less effort, with minimal chance of injury. To do that, we often think we need to "fix" our running form to become more efficient. Dr. Iain Hunter, a running biomechanics researcher, thinks you just might be wasting your time trying to run like someone you are not and tells us what to do instead. Iain shares his expertise with Coach Claire on topics that include if running mechanics can be improved, footstrikes, how to build strength outside of running, how different types of footwear affect performance, how to know which shoes to choose, and how we can run faster. Iain, a biomechanics professor at Brigham Young University, is also part of a research team that helped determine just how much the controversial Nike VaporFly 4%s really helps you run faster. He shares the results of the study and the actual range of performance improvement attributable to the shoes (Hint: It's not always 4%). His test subject for the study was none other than Jared Ward, the American Olympic Marathoner headed to London on October 4. Iain has a mathematics education degree with a coaching minor from BYU, followed by a Master of Education in coaching. During this time, his interest in biomechanics grew, which led him to pursue a PhD in Health and Human Performance at Oregon State University. Iain teaches Biomechanics of Sport and Exercise and conducts research related to the biomechanics of distance running related to performance and injury. He also works with USA Track and Field, applying his research to elite distance runners. He has been a member of the American Society of Biomechanics since 2003. Iain's honors and awards include the USA Track and Field: USA Track and Field Sports Medicine and Science and the College of Health and Human Performance: College Teaching Excellence. For a list of his many publications and presentations, please refer to his bio at https://lifesciences.byu.edu/directory/iain-hunter . Questions Iain is asked: 4:32 You research and teach about sports biomechanics at Brigham Young University. Can you first define what exactly that means and how you became interested in it? 5:45 Would you say that athletes that understand their particular biomechanics well will be able to perform their best? 6:23 Let's talk about running mechanics. There seems to be no such thing as "perfect form" because top level athletes seem to run very differently and still succeed. But can you improve on your running mechanics to run more efficiently and therefore perform better? How? 7:44 Let's talk about footstrike. Everybody asks, "Is there a proper way to hit the ground?" and "Heel striking is bad", and "Forefoot striking is good." Can you talk a little bit about that? 9:49 Runners come in all shapes and sizes. Taller runners are going to have a different cadence than shorter runners. Is that correct? 10:25 What about an athlete that continues to be injured and you look at something about their form. How do you make changes in a form because they really are getting injured from their preferred way of running? 12:55 I would think that if runners practice through their injury, changing their footstrike, that they would eventually learn to prefer that footstrike, but you don't see that happening? 14:01 You kind of get used to running a certain way that's right for your own body, and that's hard to fix, right? So should we as coaches even both trying to change people's form? 15:09 The most common reasons we think about changing our form is first of all, injury prevention, and second of all, speed and efficiency. We want to become faster runners over longer distances. So you say that it's just more about practicing running that'll become a better runner rather than changing our form? 16:11 What about outside of running? Surely you recommend strength training, and physical therapy, and all of that sort of thing. What sort of things should we runners be doing outside of the run? 18:30 Any tips for the knees? 20:04 Along with Olympian Jared Ward, you and a team of researchers set out to determine how much Nike's VaporFly 4% improved performance. How was this study done and what were the results? 22:10 What were the differences in the people who were at each end of the Nike VaporFly performance bell curve? 23:20 The results from your study have obviously been used to help other companies compete with Nike. Is that correct? 25:53 It's more than just the carbon fiber plate; it's the foam that does the work or a combination that makes this shoe effective? 27:03 I know that the foam, they have made some rules on the stack height of the shoe. Can you talk about what that is all about? Why would a higher shoe increase performance? 28:12 You mentioned that you saw that there was better recovery when wearing those shoes. Were you able to test that, like how a racer feels after the marathon? 28:49 Is the difference in muscle damage related to this new style of racing shoe simply because the foam absorbs some of the shock, or any reason why? 29:35 You've done a lot of research on shoes from barefoot shoes, minimalist shoes, spikes, all of that. Can you explain how our choice of footwear affects our performance overall? 32:14 Because different types of shoes serve different purposes, you should have a quiver of shoes in your closet? 32:47 How often should you change your shoes? When do you know when to toss them away or donate them? Any advice on that? 33:53 What are you researching now and what questions are you looking to get answered in the future? 36:18 Most people know if they are good uphill runners and downhill runners, right? 36:45 Do we have different mechanics on uphill and downhill, most people? 39:47 Any predictions for the London marathon coming up October 4th? Questions I ask everyone: 37:26 1. If you could go back and talk to yourself when you started running, what advice would you give? 39:07 2. What is the greatest gift running has given you? 41:50 3. Where can listeners connect with you? Quotes by Iain: "I'd say trust the body first, but then take into account your own thoughts and coach's thoughts to help guide some potential changes in your biomechanics." "With just about any human activity you can think of, the body realizes, 'Here's a way that I can do this with less energy cost to me,' and running is included there, where if you just let it happen, that's the technique that will use the least energy." "I like to say, 'Well, why are you going on this run?' And if they have a good answer for that, then I can suggest, 'Here's the appropriate shoe for that purpose.'" Take a Listen on Your Next Run Want more awesome interviews and advice? Subscribe to our iTunes channel Mentioned in this podcast: Biomechanics.byu.edu PodiumRunner article on Jared Ward and Iain Hunter helping Saucony develop faster racing shoes Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page claire@runnersconnect.net Follow Iain on: Instagram Twitter We really hope you've enjoyed this episode of Run to the Top. The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use. The more people who know about the podcast and download the episodes, the more I can reach out to and get top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!