What is. Natural Running? salmingrunning.com

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1 What is Natural Running? salmingrunning.com

2 What is natural running? The 4 cornerstones of natural running? The feeling and technique of barefoot running, but with shoes on You need shoes to protect your feet from man made materials like asphalt, concrete, and sharp objects, or hot and cold surfaces. We are dedicated to develop Running shoes to help you run with better form, more effortlessly and injury free. no nonsense products for no nonsense people. #1 POSTURE Tall body alignment - stand tall - run tall. #2 FOOT LANDING Midfoot strike - make use of your body s natural cushioning anatomy and spring energy biomechanics. #3 FORWARD LEAN Make use of gravity - The free engine. #4 HIGH CADENCE Turnover of the feet - no bumpy ride, rather a smooth floating movement. #1 Cushioning The more the merrier! The more cushioning the less likely you are to get injured #2 Expensive shoes... The more expensive shoes you buy, the less likely you are to get injured

3 #1 posture. #2 foot landing. # Stand tall. # Feet straight ahead. # Knees soft (not locked). # Relaxed arms to sides at a 90 angle. # Relaxed shoulders. # Use compact arm swings. # Avoid crossing the body center line. # Lead with your chest. # Push your hips forward (don t sit). # Contact ground with midfoot (ball of foot) first. # The entire foot should land softly underneath the hip line with a bent knee. # Run light, avoid pounding - focus on quick turnover of the feet. # Landing midfoot makes best use of your body s natural cushioning anatomy and spring energy. #3 Change... You need to change shoes very often because the midsole loses it s cushioning effect #4 Foot type... You should buy shoes based on your foot type - flat, normal or high arch

4 #3lean. #4cadence. Turnover of the feet. # Lean from the ancles without bending at the waist. # Use gravity to help create forward momentum. # With correct forward lean you can focus on just lifting your foot and quick feet turnover, instead of pushing propulsion. # Target 180 steps per minute. # A quick turnover of the feet increase efficiency and reduces ground reactive forces. # Aim for the same cadence when jogging as running at faster speed, just adapt the stride length. # Please note! Stride length expand backward, not forward! You should never land in front of the body, thereby activating a break force that sends shockwaves through the knees, hip area, lower back all the way up to the brain. #5 Motion control... Motion control shoes... with dual density midsoles - lower injury rates #6 Land on your heel... When running you should land on your heel, roll your foot and push off with your toes

5 Natural cushioning anatomy. # The Arch of the foot # The Achilles tendon # Bent knee # S-shaped spine FREE YOUR 50% With midfoot strike under the body s center of gravity your body s own cushioning properties can be utilized to a full extent with minimal energy loss. This engages the body s natural spring mechanism - over 50% of the mechanic energy at foot strike is stored and released by the Arch and the Achilles tendon alone. Balanced with gravity. Low drop. A low drop from heel to toe get s you balanced with gravity and facilitates a correct foot landing. Whereas an elevated heel makes you unbalanced with gravity. # Hip tilt forward. # Lower back needs to bend. # An elevated heel support makes it difficult to get a correct foot landing. A low drop provides the best support for the foot arch. #7 Pronation... Pronation is dangerous! #8 Children... Children has delicate feet therefore they need stability shoes with a lot of cushioning

6 Running gait. Your foot should strike the ground midfoot or at ball of foot under the center mass so you can start a new stride by lifting the leg instead of pushing off, thus making it easier to run with a quick turnover of your feet, less impact, less rotational force and less use of propulsive muscular force. As opposed to the Walking Gait where you strike the ground with your heel first and roll your foot to the toes and push propulsion. Foot landing / Form drill Run Up s 100-up With this simple exercise you can practise correct foot landing as well as correct running form. Start by pulling your left knee up to hip height and right elbow back. Start walking like this but still with a distinct movement - then increase your pace so that you run-in-place on the spot. This is an excellent exercise to improve your running form. As seen on Salming Running Academy at salmingrunning.com #9 Structured shoes... If you are a heavy weight runner, you need structured shoes with a thick layered midsole #10 High tech cushioned... High tech cushioned midsoles are very important to running Economy even more so than the weight of your shoes

7 # do not s. # heel strike # Heel striking. # Overstriding. # Bending from the waist. # Slouching posture. # Results in high impact stress on foot strike, thus only recommended for walking gait. # Creates breaking force. # Ankle becomes unstable, which might lead to over-pronation or supination. # Increased rotational forces at joints. # Frequent injuries: Shin splits, Runner s knee, inflammation of hips and achilles tendon. salmingrunning.com

8 Transition Road map Natural Running shoes Salming rule of 5 Product Design Framework If you have been running with a heel strike in a traditional running shoe with an elevated heel and thick midsole, then it s important that you do not do too much too soon. A correct running form, natural running activates the calf muscles and achilles tendon more, so start out gentle with half the distances you are used to run the first two weeks and then slowly increase the distance over the next 2-6 weeks. For more tips on running technique, please visit Salming Running Academy at salmingrunning.com #1 LIGHT Weight reduction - running efficiency improves approximately 3-4% per 100g. Will cut minutes awayfrom your PB on a half marathon. #2 FLEXIBLE Mimics barefoot running. Strengthens biological structures with a very flexible forefoot. #3 FLAT Low heel to toe drop facilitates a correct foot landing and keeps you balanced with gravity. #4 THIN Improves sensory feedback from the feet to the brain (Proprioception). Makes use of your body s natural cushioning system. #5 COMFORTABLE Anatomic fit, breathable upper and a roomy toe box. salmingrunning.com

9 Built to last Distance Built for speed Speed SALMINGS most durable natural running shoe suitable for long distance running. Heel to forefoot drop 5mm. RunLite midsole. 3 layer upper. LIGHTER and more flexible than its sibling Salming Distance, Speed is made to run on a variety of surfaces. Heel to forefoot drop 5mm. RunLite midsole. 3 layer upper. COLOUR: Men s DISTANCE, Fluo Yellow / black / Cyan blue Women s DISTANCE, Knock Out Pink / black / Fluo Yellow SIZE: UK 6,5-13 MEN US 7,5-14 Euro 40 2/3 49 1/3 WOMEN UK 2,5-8 US 4,5-10 Euro 35 2/3 43 COLOUR: Men s SPEED, Gecko Green / black / Cyan blue Women s SPEED, Fluo Yellow / Purple SIZE: UK 6,5-13 MEN US 7,5-14 Euro 40 2/3 49 1/3 WOMEN UK 2,5-8 US 4,5-10 Euro 35 2/3 43 WEIGHT: DISTANCE Men - Size 42 2/3, US 9-240g / DISTANCE Women - Size 39, US 7-195g WEIGHT: SPEED Men - Size 42 2/3, US 9-210g / SPEED Women - Size 39, US 7-170g

10 Built to race Race Explore your feet Xplore A FAST, LIGHT and responsive shoe for the demanding runner. Heel to forefoot drop 5mm. RunLite midsole. Traction Plus outsole area. Carbon Torsion Efficiency unit. 2 layer upper. A VERSATILE barefoot style running shoe with great Cross-fit characteristics. Extremely flexible, breathable and lightweight. Heel to forefoot drop 3mm. RunLite midsole. 2 layer upper. COLOUR: Men s & Women s RACE, Cyan blue / Fluo Yellow WEIGHT: RACE Men - Size 42 2/3, US 9-185g, RACE Women - Size 39, US 7-145g SIZE: UK 6,5-13 MEN US 7,5-14 Euro 40 2/3 49 1/3 WOMEN UK 2,5-6,5 US 4,5-8,5 Euro 35 2/3 41 COLOUR: Men s XPLORE, White / red / black Women s XPLORE, Purple / Lime green SIZE: UK 6,5-13 MEN US 7,5-14 Euro 40 2/3 49 1/3 WOMEN UK 2,5-8 US 4,5-10 Euro 35 2/3 43 Speed Jnr COLOUR: Fluo Yellow / black / cyan blue SIZE: UK 2,5-6 US 3,5-7 Euro 35 2/3 40 1/3 Heel to toe drop 5mm. A lightweight shoe with great flexibility. WEIGHT: XPLORE Men - Size 42 2/3, US 9-215g / XPLORE Women - Size 39, US 7-165g

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