I know it is still early, but I just want to keep you on the ball of your feet (BOF) (POSE joke to self )

Running Injuries. How to prevent and overcome running injuries by Noakes and Granger. ISBN: 019571384-2

From Amazon.com:
Book Description
In this completely revised edition of their best-selling handbook, Tim Noakes and Stephen Granger present the most up-to-date findings on running injuries, and their prevention, diagnosis and treatment. At some point in their running careers, most runners find themselves injured, in pain, or even laid off. Running Injuries is the ultimate resource on injury prevention and is the unrivalled guide for runners of all levels - from elite athletes to weekend joggers to doctors.

Book Information
Univ. of Cape Town, South Africa. Consumer text is a handbook for runners and coaches at all levels. Deals with all common injuries, provides new insights into old injuries, and incorporates case studies and analysis of the injuries of some of the world's top runners. Helpful exercises are illustrated. Previous edition: c1996. Softcover.

Discussion for the next book will begin on July 1st. That gives you plenty of time to order and to read this book!

A word of caution: if you buy a used book, make sure to get the newer edition.

Regards, Lucie

This message has been edited. Last edited by: Lucie Piché-Cantin,

Just a few days left before we go thru that little gem of a book.

On a side note, Dr Noakes has conducted a study on the POSE Method of Running. The results were published and here is an abstract of the content of the article:

Reduced eccentric loading of the knee with the pose running method.

Arendse RE, Noakes TD, Azevedo LB, Romanov N, Schwellnus MP, Fletcher G.

MRC/UCT Exercise Science and Sports Medicine Research Unit, Department of Human Biology, Faculty of Health Sciences, University of Cape Town, Sports Science Institute of South Africa, PO Box 115, Newlands 7725, South Africa. rarendse@sports.uct.ac.za

PURPOSE: The aim of this study was to compare the biomechanical changes during natural heel-toe running with learned midfoot and Pose running.

METHODS: Twenty heel-toe runners were instructed in midfoot running and a novel running style in which the acromium, greater trochanter, and lateral malleolus are aligned in stance (Pose running).

Clinical gait analysis was performed for each running style and the biomechanical variables compared.

RESULTS: In comparison with midfoot and heel-toe running Pose running was characterized by shorter stride lengths and smaller vertical oscillations of the sacrum and left heel marker.

Compared with midfoot and Pose running heel-toe running was characterized by greater magnitudes and loading rates of the vertical impact force.

In preparation for initial contact, the knee flexed more in Pose than in heel-toe and midfoot running.

The ankle at initial contact was neutral in Pose compared with a dorsiflexed and plantarflexed position in heel-toe and midfoot running, respectively.

The knee power absorption and eccentric work were significant lower (P < 0.05) in Pose than in either heel-toe or midfoot running.

In contrast, there was a higher power absorption and eccentric work at the ankle in Pose compared with heel-toe and midfoot running.

CONCLUSIONS: Pose running was associated with shorter stride lengths, smaller vertical oscillations of the sacrum and left heel markers, a neutral ankle joint at initial contact, and lower eccentric work and power absorption at the knee than occurred in either midfoot or heel-toe running.

The possibility that such gait differences could be associated with different types and frequencies of running injuries should be evaluated in controlled clinical trials.

Ref.: Med Sci Sports Exerc. 2004 Feb;36(2):272-7.

Today is July 1st, and as promised, here is the beginning of the discussion on the BOM. It is a good informative book although I don't agree with everything he says, particularly about running style and running shoes.

Checklist for staying injury free
(Source: Noakes and Granger, Running Injuries, p. 61-62)

1. Run on forgiving surface.
Best: firm, flat and smooth surfaces
Worst: cinder track, artificial track, firm dirt pack, grass, tarmac, hard gravel path, concrete, and I would venture to say: the ship deck!!!!

2. Warm up before hand to reduce the risk of a muscle or tendon injury. Cool down afterwards to improve recovery.

3. Stretch regularly to maintain the flexibility of the muscles and tendons.

4. Do muscle-strengthening exercises to eliminate muscle imbalances between opposing muscles, the cause of acute muscle injuries. This point was raised in the PT forum.

5. Alternate hard and easy training days to allow the body and the muscles a chance to recover.

6. Maintain a daily running logbook.
I will post something more specific about this next week in the running forum.

7. Monitor your running shoes and check for wear and tear.

Anything you would like to add to this list? Any feedback?

Next week: The ten laws of running injuries

Hi guys!

SInce I don't want to have a discussion by myself, I am inviting you to guess the 10 laws of running injuries... Any brave souls amongst the group that would venture at least ONE of them?

It will be interesting to compare with what Dr Noakes' comments afterwards.

WHo's the bravest amongst the bravests????? Come on, guys! Venture a guess!

Lucie,

It pays to be a winner.