Even though it is now Tuesday and we hope you have already recovered from your weekend of racing, we wanted to give you a quick recap of Team Newton’s results.

Craig Alexander (pictured left) placed third in the Lifetime Fitness Triathlon in 1:49:45.

Dev Paul got 16th in his age group Ironman France to qualify for Kona.

Tim Berkel got 2nd in Rhode Island’s Ironman 70.3 last Saturday improving upon his 5th place finish at the same race in 2008. He gave us an interesting recap involving a crash with a motorcycle:

“The bike course is a beautiful one-way journey towards Providence with undulating hills along the way. With a few kilometers to go before the end of the bike, I edged away from the group that contained Terenzo (eventual winner), Richie Cunningham, and Graham O’Grady. I might have only had about a 20 or 30 second lead on the main group, but it was enough to be out of their line of vision. As I was approaching the transition area, I had already taken my feet out of my shoes.

There was a photographer on the back of a motorbike in front of me as I was approaching the dismount line. I was alert and focused, but then the motorbike started to slow down. I was only coasting towards the line, but I needed to go around the slowing motorbike. Just as I was coming around the back of him, he swerved across the front of me to pull off the course, and I smashed into the back of his motorbike. I went head first over my handlebars and onto the pavement. I rolled my foot as I came down, and my bike and handlebars got scratched up a bit as well.

Coming out of the transition area and onto the run, I could feel a pain in my foot where I came down awkwardly from my crash. My race had been going quite well, and I was afraid that I was going to have to pull out because of my foot. Terenzo and the other boys were out in front of me, but I still had them in my sights.

After the first few kilometers the pain in my foot began to subside, but as we were heading into the second lap we got to a hill, and Terenzo put the hammer down. I kept him in my sight the rest of the run, but I just didn’t have enough energy to surge back to try to take back the lead. I crossed the line in second place, and I was only 50 seconds behind Terenzo.”

What races do you all have on tap for next weekend?

(photo credit: Kevin Coloton/Competitive Image)

Dr. Mark Cucuzzella’s store, Two Rivers Treads opened last week in Shepherdstown, West Virginia. As described in last week’s post, the store is unique because it is teaching better running form and fitting runners and walkers in more natural shoes.

Here’s a quick recap from Dr. Mark:

“The day started with the 5k Cougar Challenge. Brandon Doughy, a 4:12 miler and West Virginia state mile and XC champ, won the race in 16:10, taking 30 seconds off  my old course record on a brutally hot day. I hung on for third in a field full of young running talent. Eric Graf out-kicked me by three seconds to come in at 17:07. Not wanting to be beat by a 43-year old guy, Eric dug deep and commented after the run, “that was the hardest race I’ve ever run.” For me, the fun of being able to mix it up with runners almost 30 years my junior is as good as it gets.”

Mark raced in his favorite Newton Distance shoes that have over 1,000 miles (and just a little shoe goo) on them.

After the race, the store hosted its grand opening where new and experienced runners alike learned about Newton and our philosophy from sales rep extraordinaire,Tom Curran, as well as the experienced Two Rivers Treads staff. At the end of the day, 35 new pairs of Newton shoes left the store and the staff was left with nothing but positive feedback on the shoes, teaching and service. Read more about the opening here.

Next week we are holding two Natural Running Symposia in Florida. (Click on images for full details)

Wednesday, July 7th at Runner’s Depot in Davie, FL we are holding a Natural Running Presentation and Discussion from 6:30-8:30 PM.

Thursday, July 8th at the Western High School Track in Davie, FL there will be a Natural Running form clinic from 6:30-7:30 AM.

Thursday, July 8th at Footworks in South Miami there is a Natural Running Presentation and Discussion from 6:30-8:30 PM and on Friday, July 9th from 6:30-7:30 AM there is a Natural Running Form Clinic from 6:30-7:30 AM also at Footworks.

Interested in knowing if Newton is coming to your town? Our event page is constantly being updated, so check in often!

Have a happy 4th!

Sir Isaac

By Danny Abshire, co-founder, Newton Running

No one has perfect running form, but everyone can improve their running mechanics. Doing so can make you a more efficient runner, which means you’ll use less energy in every stride and boost your running economy (the ability to process oxygen efficiently while running). Ultimately, improved form can make you faster and less prone to overuse injuries.

One of the primary ways to improve your running technique is through form drills. Form drills are easy to do and don’t take a lot of time, but they’re often overlooked, forgotten or ignored when a workout is completed. Taking an extra 5 to 15 minutes to do form drills a several times per week can make you more fluid, more efficient and even faster for both short and long distances.

Most drills take the aspects of good form — a compact arm swing, soft footstrikes with the midfoot under your center of mass, quick leg turnover, an upright posture with a slight forward lean at the ankles — and accentuate it in a repetitive motion that trains the body to be comfortable with that movement during your regular running mechanics. Some drills are aimed at building smaller muscles (such as the intrinsic group and lumbrical group in the foot), while others help your neuromuscular system fire quicker.

Do one set of each drill three to five times per week. You can do the drills before or after your regular workout, but doing them after a workout can be especially helpful in loosening muscular tightness brought on during your run.

1) Run in Place

This sounds simple, and it is, but it requires an adherence to good form in a semi-stationary setting while varying your cadence from high to very high. If you’re following the aspects of good form, you should be moving forward slightly because your momentum and a slight lean from the ankles will carry you forward. While you’re doing this drill, think about each element individually — a compact and consistent arm swing, light, mostly flat, midfoot/forefoot footstrikes, a steady but relaxed head, jaw, neck, shoulders and torso — and how each plays into the bigger picture of your running form. This drill is especially effective in teaching your body to increase leg cadence (optimally to 180 steps per minute) and learning how to lift your leg to start a stride instead of pushing off. Do three 15-second sessions per set.

2) Jump Rope

Jumping rope is simple, but as a drill it’s not going to help your running unless you’re doing it right. Jumping rope can instill the soft, midfoot/forefoot landings we aim for while running. Your body will naturally not let you land on your heel — especially if you’re jumping rope barefoot — because landing on your heels would inflict too much force on the bones, muscles and other tissue in your heels, ankles and legs. It can also emphasize elastic recoil, as your heel settles on the ground before a new stride begins. Jumping rope also reinforces the notion that a new stride should begin by lifting your leg instead of pushing off. As you jump off the ground, focus on lightly lifting your feet off the ground instead of forcefully pushing off the ground. Alter your tempo between slow, medium and fast speeds, all while concentrating on the tenets of good running form. Each set should be 15-20 seconds in duration.

3) High Knees

Running in place with high knees is another drill that accentuates lifting your foot off the ground instead forcefully pushing off to begin a new stride. This is essentially jogging in place, alternately lifting your knees to a 90-degree angle with your thighs parallel to the ground. As with the jog in place drill, your slight forward lean and the momentum gained in this drill will gradually move you forward. Be sure to focus on soft, run midfoot and forefoot footstrikes, using your core to lower your leg down slowly instead of letting it crash to the ground. This drill requires and also helps instill a compact and consistent arm swing, even though your arms might cycle slightly slower to coincide with the longer hang time of your legs. The motion of your arms will actually help you lift a foot off the ground to start a new stride and keep you balanced. (Briefly try this drill with your arms stationary at your sides and you’ll find yourself forcefully pushing your feet off the ground and you’ll have a more difficult time keeping balanced.) Keep your torso, head and shoulders relaxed and fairly still during this drill and avoid too much vertical oscillation with your center of mass. Each set should consist of 20 high-knee thrusts or 10 elevations of each knee.

4) Butt Kicks

Butt Kicks accentuate the recovery portion of the running gait phase. Instead of using your hamstring to lift your leg off the ground, think about alternately flicking your lower leg backward with the use of your quadriceps and hamstring muscles then dropping it back down to the ground under the center of your mass. The movement should be quick and pronounced but relaxed so that you’re able to return your foot to the ground softly at the midfoot. As with High Knees, a compact and consistent arm swing is crucial to keeping your balance and maintaining a high cadence. Each set should consist of 20 butt kick strides or 10 elevations of each leg.

5) Skipping 1 – Quick Skip

The goal of this drill is to quicken the timing of your neuromuscular system so you can increase your running cadence to 180 steps per minute or slightly faster. As you quickly pick up one leg off the ground with the start of a stride, the other foot skips off the ground with two small and quick hops before the legs alternate. There is a staccato sensation to this drill when it’s done correctly, but the more you practice it the easier you’ll fall into a consistent rhythm. A compact and very quick arm swing is crucial to keeping your balance and maintaining a high cadence. Each set should consist of about 15 to 20 seconds of skipping.

6) Skipping 2 – Slow Skip

Unlike the previous drill, this is a slow-action skipping drill that accentuates the high knee action of the lifted leg during a running stride. With this drill, you’ll practice lifting your leg off the ground to being a new stride instead of pushing off the ground. To extend the duration of the lifted leg in the air, you’ll skip with the opposite foot. The rhythm of this drill will also have a staccato effect, but it will be much slower in nature. A compact, slow arm swing will keep your balance and allow you to maintain a high cadence. Each set should consist of about 15 to 20 seconds of skipping.

7) Donkey Kicks

It seems like a silly name, but it looks just like it sounds like. Begin with a straight, slightly forward-leaning posture, a compact arm swing, level hips and flexed ankles and knees of the athletic “ready” position. Pull one leg backwards as if you’re kicking something behind you. While balancing on the midfoot area of the stationary leg, repeatedly pull the kicking leg backward, then allowing it to recoil forward. This drill accentuates good hip extension and teaches your body to make footstrikes under your center of mass. Do 10 kicks with each leg per set.

8 ) Arm Pull Backs

This drill accentuates the proper motion of the arms during the gait cycle by highlighting the posterior portion of the compact arm swing. Begin with a level head and shoulders, keeping a straight spine with a slightly forward-leaning posture between the chin and hips. Alternate pushing your arms backwards as they are held at 90 degrees (or less). The key is keeping your arms swinging in a plane parallel to your torso and not rotating your body to assist the movement. Do a total of 20 alternating pull backs per set, 10 with each side.

Danny Abshire is the co-founder of Newton Running, a Boulder, Colo.-based company that makes shoes that promote an efficient midfoot/forefoot running gait. He has been making advanced footwear solutions for runners and triathletes for more than 20 years.

Murray rounds a corner with a great view of the Jefferson Memorial

Here is a quick weekly roundup of the recent accomplishments of Newton athletes. Hope you had as good a weekend as we did!

Ian Murray competed in the Olympic Distance SC Triathlon, his first tri since returning from Afghanistan. He finished 2nd in the 30-34 age group and 15th overall. His best part of the race was the run—he posted a 36:29 10k.

Roy Pirrung became the first American to finish the Ultrabalaton, a 212k race around Lake Balaton in Tihany, Hungary. Despite back spasms and falling off of his bike several times, he finished in 34 hours, an admirable feat.

Also a big congrats to Wendy Mader, who finished 2nd in last weekend’s Boulder Sprint tri with a time of 1:18:11.

Any PRs for the rest of you this weekend?

Dr. Mark Cucuzzella (center) outside his storefront with business partners Tom Shantz and James Munnis

Loyal readers of this blog recognize the name Dr. Mark Cucuzzella. He’s a family physician who has completed over 60 marathons and ultras, and continues to compete as a National level Masters runner. His marathon best is 2:24 and he has run under 2:35 for a marathon 22 of the last 24 years including a 2:34 in the 2010 Boston Marathon at age 43. He’s also an expert on running biomechanics and a big fan of Newton (but not on our payroll). We’re excited to share the news that Dr. Mark’s new store, Two Rivers Treads in Shepherdstown, WV is having its grand opening event this Saturday, June 26. If you live in the area you should definitely check it out.

Two Rivers Treads should be of interest even to those of you who live far away because of its unique approach to the business of selling shoes. Dr. Mark and his team have carefully selected only shoes that work with the foot. Instead of carrying the entire product range of popular brands, they’ve choosen individual models that facilitate natural running and walking styles. If you visit the website, you’ll see that they provide detailed information on each shoe, including the heel height and toe height in millimeters so that you can determine each shoe’s ramp angle.

Two Rivers Treads is the first shop of its kind – a shoe store that promotes spending as much time barefoot as possible and provides products and education that help people realize an efficient and injury-free style of running. It’s an exciting experiment in the otherwise stale world of running retail and we’re proud to be a part of it.. The store is also the headquarters for Freedom’s Run, an event that Dr. Mark started in 2009 that winds through four separate national parks, and serves as a center of confluence for the outdoors, arts, and healthy-living local communities.

In addition to the grand opening event this Saturday, Boston Marathon winner Amby Burfoot will be speaking Tuesday evening (June 29). The talk is titled “100,000 Miles and Going Strong: How to Run Smart and Healthy for Life.” Check it out!

Here’s a quick roundup of races from Newton athletes over the weekend. As always, please share news about what races you completed in your Newtons in the past few days!

Chris Bagg took 2nd at the Xterra Solstice on Saturday, and his Distance racers, pictured below, took a beating in the wet cow pasture.

Brian Leib raced a Super Sprint Triathlon in Austin and placed 4th overall and 1st in his age group. He said it might have been the hardest 52 minutes of his life, but it was definitely worth it.

Helen Bij DeVaate won the Long Distance SABIC  Triathlon in Stein, becoming the Dutch champion and showing she is fully revovered from her 2009 season of injury.

Also a big congrats to Anne Klein, Newton’s VP of Administration, who ran the Garry Bjorklund Half Marathon on Saturday in Duluth, MN. She set a PR by 8 minutes over her previous best time.

by Danny Abshire, co-founder, Newton Running

People have been experimenting with barefoot running for a long time, but in recent years the activity has gained mainstream notoriety and science-based credibility. Most coaches, elite athletes, physiologists and other medical experts agree that running barefoot in very small doses on soft surfaces can help improve your running mechanics and teach your body to land lightly at your midfoot, but they also agree that you should wear some kind of running shoes most of the time.

“Throw your shoes away for good? Sure, if you have perfect mechanics and you’ve been living barefoot all of your life,” says Dr. Mark Cucuzzella, a West Virginia University professor and 2:25 marathoner who has studied barefoot and minimalist runners in relation to running injuries. “But that’s not the majority of runners. Most runners absolutely need to wear shoes when they run.”

If you’re used to running in a traditional training shoe with a built-up heel, running barefoot can be a fascinating experience of freedom and can be the first step in developing natural running mechanics. Running unshod your foot naturally seeks out the ground by landing at the midfoot/forefoot, where it receives sensory interaction, or afferent feedback. This sensory input immediately tells the rest of the body how to move efficiently with light footsteps, a high leg cadence, a relaxed but consistent arm swing, an upright posture and a slight forward lean from the ankles. This same feedback can be gained while wearing some types of lightweight shoes, but traditional trainers with thick levels of foam dampen the sensory interaction and make it much harder to interpret the ground, especially with the heel-striking gait those shoes promote. Read the rest of this entry »

Here in Boulder we had a rainy weekend but still pulled off a successful Natural Running Symposium on Saturday evening and form clinic in a downpour next to the raging Boulder Creek on Sunday morning. Soon we will have video footage available for those who could not attend. The weekend proved successful for Newton athletes as well.

Six days after winning REV 3 Quassy, Craig Alexander grabbed another win at the Boise IM 70.3. Despite nasty cramps, he came over the finish line with in an exciting finish with only 10 seconds to spare. Tim Berkel placed 3rd and had the fastest run amongst the top 5.

Look at that perfect form!

Read the rest of this entry »

If you live in the NYC area, please join us for our next Natural Running Form Clinic and Symposium. The Running Form clinic will be hosted by Newton co-founder Danny Abshire and Director of Research & Education Ian Adamson, and will start from the Central Park Boathouse restaurant at 6:30pm on Tuesday the 15th. The Natural Running Symposium (and cocktail reception) will be at the Track and Field Store on Madison Avenue on Wednesday, June 16. Ian and Danny will lead a discussion on how to run faster, stronger, more efficiently and with less injury.

And as always, a bag o’ Newton bling to the first 30 people at the Symposium plus a free shoe raffle. Hope to see you there!

Also for those of you on Long Island we are hosting a back-to-back a symposium and clinic on Thursday evening, June 17.

June 17th: Runner’s Edge, Farmingdale, NY 6:30-7:30pm Symposium, Q and A 7:30-8:30pm Form Clinic