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Run Protocol

Plantar Fascia Protocol

   

“Elderly joggers are half as likely to die prematurely than non-runners. They also enjoyed a healthier life with fewer disabilities. Both groups became more disabled with age, but for the runners the onset of disability started an average of 16 years later!  And the health gap between the runners and non-runners continued to widen even as the subjects entered their 80’s. Archives of Internal Medicine Aug 2008

“If you had to pick one thing to make people healthier as they age, it would be aerobic exercise.”  Professor James Fries

"Writing for the Washington Post, Daniele Seiss describes how running saved her life. Like many depression sufferers, she started with therapy. When that didn't work, mammoth cocktails of medications were added: a tricyclic antidepressant, SSRI and SNRI medications. But therapy proved emotionally draining and often left her feeling worse. The medications were either ineffective or lost their effectiveness over time, and they often had terrible side effects that made normal life impossible. And then she discovered running. She soon experienced dramatic improvement in her mood and her life."   How Running saved my life

"At one event I was surprised to see a thin young man collapse to the ground just yards from our emergency aid station. His heart continued to violently race, as we put an oxygen mask over his blue lips. Another runner in his 20’s made it to our station but had to kneel down to wait for emergency assistance. He was weak, dizzy and frightened, with a dangerously irregular heartbeat.”   Doctor Al Sears MD. Note these symptoms are almost certainly an indication of very low or exhausted magnesium or some other mineral levels. If you run, or if you do not run assure ALL your mineral needs and protect against sodium exhaustion.

"Scientists reporting in the Proceedings of the National Academy of Sciences say that running has a profound impact on the hippocampus, the part of the brain responsible for learning and memory. Adult mice that voluntarily used running wheels increased their number of brain cells and performed better at spatial learning tests than non-exercising mice, they discovered."

   

I don’t run far anymore but I feel you should run a few hundred yards at least once in a while. This has many advantages. It stresses and thus strengthens and protects (See Use it or Lose it Protocol) your bones, muscles, tendons, joints and many other body parts. Running will vigorously pump synovial fluid thru your joints, especially in your foot, knee and hip and may thus help hold off the ravages of arthritis. If you do lot of hiking you can at times speed up your pace to four or five miles per hour and break into a jog for awhile.

You should be in at least fair shape before running. Be able to walk about five or so miles. Ease into it if you have not run for a while. It’s worth going slow to avoid an injury that could set you WAY back. If you are overweight (See Overweight Protocol) walking fast will stress everything enough without running. Please don’t run until you get down to at least 10% - 20% overweight.

I find a high school recreation field or football practice field. Grass is required to cushion your footfalls. A gentle downhill run on a dirt and grass trail is ideal. Warm up by walking for at least a half hour. Measure out one hundred or so yards and jog SLOWLY to the end. Walk back and repeat slowly building your speed as is comfortable. I try to come back in a few days and add one more lap until I get to twenty or so laps. 

     

An Example of Doctor Al Sear’s PACE System

Start by walking up the hill. Measure your heart rate when you get to the top after walking. Then walk slowly down the hill.

The next time you go up the hill, give yourself more of a challenge. If you walked the first time, then “power walk” the next time. Get your arms out in front of you and move your hips when you walk. Take your heart rate again, stop and relax. Get a drink of water.

On your third time up the hill, try jogging. You’ll start to notice that it takes more effort for each set. You’ll be winded and panting. This is what we call “oxygen debt.” When your body realizes that you are demanding more oxygen, it triggers the adaptive response of increasing your lung size.

PACE pumps oxygen-rich blood to your vital organs by up to 18 times more than light exercise such as walking.   PACE gives you:

  • 400% more oxygen to your lungs
  • 173% more oxygen to your muscles
  • Nearly double the oxygen to your brain
  • 331% more oxygen from your heart

    

Sprinting

“If you want to lose belly fat faster, give up that daily jog and sprint instead, a new study found1. That's right—sprinting in short, 8-second bursts followed by a 12-second recovery phase for a total of 20 minutes, three times a week, helped men lose as much four pounds of belly fat in just 12 weeks.”    Doctor Joseph Mercola MD

Sprinting bare footed on some nice grass seems to be a great way to keep my weight under control.

    

Plantar Fascia Protocol

Tips for Becoming a Barefoot Runner

Circadian Earth Runners

If you decide to give barefoot running a try make sure you do it slowly, progressing gradually to more and more time spent without shoes. A good starting point is to first try walking barefoot and then begin with quarter-mile barefoot runs.

Keep in mind also that your gait will be different than it is with your shoes on. Listen to your body and try to tune in to your innate knowledge of how to run and walk barefoot.

Also, when you start going barefoot it is best to initiate on naturally softer ground like grass, dirt paths and sand, not cement, asphalt or hardwood. When the muscles and joints of your foot become more stable and the skin on the bottom of your feet thickens, you will be able to handle progressively more time barefoot and on a wider variety of surfaces.

You can also try out one of the several minimalist footwear options now on the market. These shoes are designed to give you many of the benefits of going barefoot but will protect your feet from abrasions, which is especially useful when you’ll be running on rough terrain or in hot or cold temperatures.  Doctor Joseph Mercola MD

Barefoot Running: 5 Tips for Getting Started

          

Running Bare Foot

http://www.empowernetwork.com/nolimitz/files/2013/06/earthing.jpg

Earthing Protocol

"The plantar fascia is a band of connective tissue (fascia) that stretches along the bottom of the foot (plantar) from the heel to the toes. This area of the foot is obviously subjected to a great deal of pressure and tension with every step you take. When the plantar fascia is overstretched, minute tears develop, accompanied by pain, inflammation, and tissue degeneration. This condition is called plantar fasciitis. Plantar fasciitis can also lead to heel spurs, which are especially painful first thing in the morning. Doctors say the following measures do work for the vast majority of patients: Shoe inserts that firmly support the arch and heel. Some studies conclude that off-the-shelf inserts are as effective as customized versions, called orthotics, that are made by a podiatrist and cost several hundred dollars. On the other hand (or foot), orthotics are far more durable than premade inserts. Exercises to stretch and strengthen the fascia, Achilles tendon and calf muscles. Ideally, these are done two or three times a day."

“Let's face it, your feet were designed to work without shoes. And while running barefoot does pose certain unique hazards, such as stepping on a sharp object or injuring your skin on abrasive pavement, there are reports that barefoot running is actually quite beneficial. While the research is still limited and many of the reports anecdotal, running barefoot may actually decrease the likelihood of ankle sprains and chronic injuries.”     Doctor Joseph Mercola MD

“Humans have engaged in endurance running for millions of years, but the modern running shoe was not invented until the 1970s. For most of human evolutionary history, runners were either barefoot or wore minimal footwear such as sandals or moccasins with smaller heels and little cushioning relative to modern running shoes."   Nature

 

I have been bothered by plantar fasciitis for thirty years. I have a pair of orthotics I switch into any shoes I am currently wearing. Luckily my case of fasciitis was just bad enough to bug me but not keep me from long hikes. The best exercise I had found was cross country skiing. If I get a lot of miles in skiing in the spring I usually do not have a problem the following summer and fall with my hiking.

Now that I am running barefoot frequently I find it is the perfect exercise for my plantar fasciitis.  I am currently running about one and a half miles and walking about the same on a practice football field grass; alternating between walking and running. Barefoot running has improved my long term plantar fasciitis problem GREATLY and my knees seem to be stronger. I run on the grass as above. My feet are stronger than they have been in 40 years.

A running coach once remarked that bare foot running was the best way to strengthen your feet. I felt my feet were too weak to accept the regimen; I was wrong I just needed to ease into it.

I  highly recommend bare foot running and walking for any lower body orthotic problems especially plantar fasciitis, foot and knee problems.

    

Good for Plantar Fasciitis

     

Here are some ideas on walking and running together

http://zenhabits.net/2008/06/how-to-go-from-sedentary-to-running-in-five-steps/

 

 

 

 

This site was last updated on 20 February 2018 09:21 AM

YOU are the ONLY one responsible for your life and health; others may be indirectly responsible for your death; once you realize this your life will get MUCH better and also in ways other than your health. Healthy Protocols is designed to help YOU PREVENT most disease in YOUR body. The Disease Prevention State is the beginning basis for all Disease Treatment. The information provided throughout this site should not be used during any medical emergency or for the diagnosis or treatment of any illness. Call 911 for all medical emergencies. A licensed integrative physician should be consulted for diagnosis and treatment of any and all illnesses you can not handle yourself. You and your doctor should reach an informed consensus on diagnosis and treatment. It is incumbent on YOU to know enough about your illness to do this. Blindly following  some doctors orders will in the end sink you IMO. Links to other sites are provided for the targeted information indicated and links should not be regarded as an endorsement of all additional information that those other sites may provide although these sites are in general very good to excellent or I would not use them. Trust but verify. Trust government at your own risk. IMO toxic depopulation  politics is the cause of MANY of our health and our death problems. Trust yourself because YOU have become knowledgeable enough to trust.  All Rights Reserved © Healthy Protocols