Runners, athletes . . . Even in your drills, do it correctly ! Is this Bird Dog standing up? No, look more closely.

Runners, athletes . . . Even in your drills, do it correctly !
Is this Bird Dog standing up? No, look more closely.

Photo #1: pull that right swing leg outwards with your abductors/external rotators. Do not let the knee drift inwards, it will lead to that foot targeting the midline. Plus, because of the neurologic links, it will encourage the left arm to cross the mid line (see yesterdays FB blog post). The upper limb movement can shape lower limb movement. An aggressively narrow cross over gait is undesirable in many aspects, it might be more economical, but it has a wallet full of potential liabilities.
IF you train your machine in a lazy manner, it is not unlikely it will perform as such. Get that knee under the shoulder, not under your head.

Aside from that, this is a good drill. It is neurologically correct. Note that:
- the right arm is in extension and the left hip is in extension
- the left arm is in flexion and the left knee is in flexion.
This is neurologically correct cross crawling.

* VERY important point:
the Bird Dog exercise is not neurologically correct for the reason of training the proper crossed patterning from a neuro perspective. Note that in the 2nd photo, the bird dog, the same left arm is in flexion, but his left leg is in EXTENSION ! If you want to use the bird dog to teach core engagement, that is one thing, but do not think you are coordinating normal gait patterns or the proper crossed response. This is why we do not use the Bird Dog with our patients, it goes against training fundamental gait patterns.
When we crawl, we use the following pattern:
- the right arm is in extension and the left hip is in extension
- the left arm is in flexion and the left knee is in flexion.

This is neurologically correct cross crawling. Don't believe us ? Get on the floor and crawl like an infant, it is no where near the bird dog exercise, in crawling the coupled crossed extension and flexion responses are NOT conflicting. So, just because the Bird Dog "sort of looks like crawling" do not get it confused with crawling, because it is not. It is a mere balance exercise, some use it for the core stability, but it is one based on UN-fundamental neurologic patterning we use every day.......something called gait, and running, things we do in our sports. So understand what message you are sending to the CNS.
We are not saying the Bird Dog does not have value, not at all, but if you are not thinking about what it actually is doing, you might be driving patterns you do not want.

The New Brooks Pure Project line.  4 models in the line.

To set your understanding level for the entire video…… at the start he says the first shoe has a 14-10 offset. That means 10mm of foam under the forefoot, and 14 under the heel, almost a 1:1 heel rise:forefoot rise meaning that the heel is only raised 4 mm compared to the forefoot.  This leaves a ramp angle probably well below 5 degrees, depending on your foot length.  As he discusses the other 3 shoes, he will mention different offsets…… like 15-11 for the Pure Grit. Notice the net change is still 4mm offset.  So they all have the same 4 mm heel rise.  The 14-10 Pure Connect as the least amount of EVA foam under the foot, so you supposedly will “feel” the ground more.  With less foam, you need to be a better shock absorber with your body. The Pure Flow is 18-14 offset, meaning more EVA foam for more cushion and shock absorption.  Remember…. transitioning to minimalistic shoe wear like this means that  your heel will be suddenly ~10 lower than it is used to in shoes.  Your “trainers” , your older style shoes,  have raised the heel and allowed for a slight shortening of the calf and achilles complex, let alone monkey’d around with the normal biomechanics that should have been occurring.  So, suddenly dropping 10mm may take some time. Play it safe, start with every other short run, wean into them.

We have been waiting for this shoe line. We hope it holds up to our standards, and prior Brooks Standards.

The Gait Guys

Shoe Review: The Brooks Pure Project Line.

Ok, we have been meaning to get to this for months but are just getting around to it now. So for those of you who have been hounding us for the data, sorry, but thanks for keeping us on it.  Here are the specs for the EVA midsole thicknesses and ramp numbers. Remember, ramp angle can only be given if the length of the foot is known, so those numbers will not be given here.  What is good to know is that we have another shoe in the category of the Saucony Kinvara, the Brooks Pure Project line.  Below you will see the specs for all 4 in the line up.  All have a 4 mm forefoot to rearfoot rise, in other words……the heel is only 4 mm lifted compared to the plane the forefoot is resting on.  This still changes the biomechanics and neuromechanics that we were all given at birth that would really prefer the rear and forefoot to be on the same plane 1:1 ratio although a 4 mm rise is pretty darn close !  Our man beef with the Saucony Kinvara is that they did not use much black rubber outsole on the shoe other than the small thin layer glued to the traction lugs  throughout the mid and forefoot.  We have found that these shoes barely get 200 miles on them (give or take) and we and all our clients are already into the EVA midsole which wears down as fast as bubble gum might.  This is a serious design flaw in our opinion. We like this shoe and like it for many clients but we are having to explain that they will burn through them in under 350 miles most likely.  So, we are excited for the October Release of the Brooks Pure Project line……in the hopes that they have not made this same design choice.  Remember, if you are new to this line of shoes, the 4mm lift variety, wean down from your old 12-20mm rear-foot lift trainers and try these with your shorter runs until skill, endurance and strength are achieved in this new foot orientation.  It is gonna take some people some time to accomodate.  (remember, there is no substitute for a doctor’s exam and watchful eye to see if you can even entertain this shoe type with your foot type). (Do not be fooled into believing there is going to be much stability provided by these shoes.  They are all pretty neutral. If you have a  forefoot varus, you better look in another direction !)

Here is the data …….

Brooks Pure Connect

lightest and most flexible shoe in the line, the PureConnect puts as little as necessary between the runner and road. 7.2 oz men, 6.5 oz women – 14 mm heel:10 mm forefoot

Brooks Pure Flow

For runners who want to connect with the run without losing the comfort
of dynamic cushioning. 8.7 oz men, 7.5 oz women – 18 mm heel :14 mm forefoot

Brooks Pure Cadence

Runners who need more supportive features can still experience the feel
of a more natural stride. 9.5 oz men, 8.3 oz women – 18 mm heel:14 mm forefoot

Brooks Pure Grit

Trail runners will love the hug-your-foot upper, slim midsole, and pliable
yet protective outsole. 8.9 oz men, 7.6 oz women – 15 mm heel:11mm forefoot

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