In step with trends: Local experts weigh in on the latest running fads

If there is any doubt that running and fitness walking are popular, you don't need to look further than Coleman Boulevard this Saturday morning, as nearly 40,000 people will wake up early and endure transportation hassles just to line up and run 6.2 miles from Mount Pleasant to downtown Charleston for the Cooper River Bridge Run.

The third running boom since the mid-1970s still is under way -- fueled by women, the popularity of marathons and half-marathons and people seizing control of health and seeking stress relief from a lousy economy.

And many are seeking to capitalize on that resurgence.

Several trends, or perhaps fads, in running have been noticeable in the past few years. But is the stuff that people are buying actually helping them or just a big waste of money. We asked an array of local experts to weigh in on a half-dozen trends. Those experts included the following:

--Dr. Robert Schoderbek Jr. , orthopedic surgeon and medical director of the Roper St. Francis Sports Medicine Program.

--Dr. Joe Calandra, a team physician for the South Carolina Stingrays, Charleston RiverDogs and Charleston Southern University.

--Stacy Renouf, outpatient dietitian at the Medical University of South Carolina and sports nutrition consultant for MUSC Sports Medicine.

--Mark Rutledge, physical therapist, owner of Rehabilitation Centers of Charleston and a competitive swimmer.

--Brian Johnson, assistant coach for the College of Charleston cross country men's team and a competitive runner.

--Patt Loggins, co-owner of The Extra Mile running store and past Ironman triathlon competitor.

'Minimalist' shoes

Much has been written about the barefoot running movement, which has spawned an array of "minimalist" shoes that offer little to no cushion, but no conclusion has been reached. And the latest wave of running as nature intended is still too new.

The movement was sparked by Chris McDougall's book, "Born to Run," and the introduction of the Vibram Five Fingers shoe that fits like a foot glove and has a hard but flexible sole. Since then, nearly all shoe companies have responded with versions of minimalist shoes.

Schoderbek says he has not witnessed a spike in injuries due to the changes, while Rutledge has treated two runners for related injuries, one of which was a stress fracture.

Schoderbek says the thought process of barefoot and minimalist running is allowing our bodies to move how it initially was designed.

"By wearing shoes, however, we change the natural way we walk and run, which can lead to sprains, shin splints and other common foot injuries. It took millions of years to develop our unique human foot and distinctive form of walk, which is a remarkable feat of bioengineering. But with the past few thousand years, we have warped the pure anatomical form of (the human foot), obstructing the engineering efficiency that God created by wearing shoes."

Schoderbek says that barefoot running is like any other fad, it will work its way in or out, and more research needs to be done to prove any advantages the footwear makers claim.

Johnson says that minimalist shoes, in fact, have been around longer than most think in the form of racing flats, super lightweight shoes that most competitive runners have worn for years.

"I think that some minimal running is a good thing and can help strengthen your feet and make you move more efficiently," says Johnson. "However, many people switching to minimal shoes jump right in and do all of their runs in low-profile or minimal shoes without any transition time."

The result is that he knows multiple runners who have had injuries, namely stress fractures and plantar fasciitis, because of the switch. Almost all switched from conventional running shoes to doing all runs in Five Fingers or other minimalist shoes.

Loggins agrees, saying that some people don't understand that the shoe was not meant to be an everyday running shoe. "They are a training 'tool' just like using the balance ball at the gym or some other workout apparatus. They are to be used in moderation until you get acclimated to them," she says. "It is best to integrate them in with your regular running shoes and build very gradually. It also helps if you are already an efficient runner and lightweight.

"Unfortunately, a lot of the people I see running in them are carrying an extra 30 pounds, and that adds to the opportunity for injury. I think some sort of shoe like this will hang around, but we are already seeing the craze over the Vibram Five Fingers shoe slowing."

Coconut water

In an admirable move to seek natural alternatives to artificially colored sports drinks, coconut water has emerged as a favorite. Some stores, such as Whole Foods Market, now stock a dozen versions of the drink.

But is it an appropriate substitute for well-researched and engineered drinks such as Gatorade?

Renouf says coconut water is being marketed as a "sports drink" due to its high potassium content, but that human sweat is composed primarily of another electrolyte, sodium chloride, or salt, with some potassium, calcium and a bit of magnesium in it.

"The point of sports drinks is to avoid low sodium levels in the blood, which can be dangerous. Typically, this happens when someone sweats quite a bit, drinks lots of water and doesn't replace the sodium they lost," says Renouf.

"So there are two possible solutions to this problem. One, don't drink a lot of water, or two, drink water with sodium in it (such as a sport drink). Option One can lead to dehydration, and Option Two is less likely to cause low sodium blood levels.

"So logically, drinking a sport drink would be the best option if you're sweating a lot. Typically, this means exercising for more than an hour in general or exercising in intense heat. Think July weather."

Schoderbek says the most important part of sports nutrition is hydration, which includes replenishing electrolytes.

"The most important aspect of hydration before a race is pre-race and pre-exercise hydration. Make sure that the tank is full before you are going to go on a run. Sports drinks and recovery drinks are great for replenishing the needed electrolytes that are lost after running."

Compression leg sleeves

Like Five Fingers, wearing compression sleeves, or socks, while running or racing is not winning any points with the fashion police, but they seem to be everywhere, from elite racers to former couch potatoes.

Fashion is one thing, but do they work as they are pitched by companies -- to improve performance, aid in circulation and recovery -- who sell them at about $40 a pop?

Calandra, an avid cyclist, says compression sleeves make sense for cyclist, but not runners because the compression of the feet on the ground helps push blood back into the calves while running. If the calf-high socks cause too much compression, the result could be detrimental.

Schoderbek views it a bit differently.

"The body pumps blood to all of the extremities as equally as it can," says Schoderbek. "Over time, however, gravity often causes blood to pool in the lower legs and feet, causing circulatory problems. This blood pooling can cause fatigue and leg cramps."

Schoderbek says compression socks use stronger elastics to create significant pressure on the legs, ankles and feet, and by compressing the surface veins, arteries and muscles, the circulating blood is forced through narrower channels.

"Compression socks have originally geared toward people with compromised circulatory systems, but people are finding them useful for everyday use. I think that they can be helpful for runners to help return more blood to the circulatory system, providing help to increase the circulatory delivery of oxygenated blood to the vital organ systems that are needed during running."

For Loggins, the only good use for compression leg sleeves is for easing cramps or warming the calves.

"I am not sold on them slowing fatigue or aiding in recovery. I think that is where proper training, hydration (calves are one of the first things to tighten when you are dehydrated) and proper stretching are important," she says. "Plus, they make for weird tan lines."

Chia seeds

Also popularized by "Born to Run," chia seeds have been a centuries-old staple of indigenous tribes in Mexico and Central and South America. In the United States, they are better-known in popular items sold on TV.

Renouf says, "Chia seeds were best-known for years as part of Chia Pets. However, they also happen to be quite healthy to eat. Chia seeds are from the plant Salvia hispanica, which is a member of the mint family. The seeds are high in an omega-3 fatty acid, alpha linolenic acid, or ALA."

She adds that ALA is known to be heart healthy, may help lower blood pressure, could help with depression and could help with inflammatory diseases, such as asthma, irritable bowel syndrome and arthritis.

"(Chia) is also high in fiber and a source of protein, phosphorus, manganese, calcium, potassium and sodium. Research by the government suggests that it may be helpful in weight loss/control due to its high fiber content," she says.

Because of its nutritional composition, Renouf says chia seeds in general can be part of anyone's healthy diet, which includes athletes and those with joint pain and asthma.

Fuel belts

We've all seen runners, usually slower ones, going down the road wearing little bottles of fluid on a belt. Again, in Calandra's words: "a poor fashion statement."

Expert opinions varied on this one, particularly because proper hydration and fueling should be done prior to exercise, not during.

Renouf says, "I see people wearing these all the time, but are the belts necessary? It seems like unless you're running over two hours, the fuel should be inside you."

While Renouf says the belts can be one way for athletes to replenish fluids and carbs through a long workout, the disadvantage is that you are adding additional weight to your body.

Ultimately, the experts agreed that fitter people are less likely to need them for a run of two hours or less, while less fit people may need them. The heat and humidity in the Lowcountry also may tip the scale toward wearing one.

Says Johnson: "You need water, especially in the Lowcountry, where it is hot, and (water) can be hard to find during a run. I think they can be helpful on long runs for carrying liquids and not so much 'fuel.' If you are doing a pretty long run of 90-plus minutes, you may need some carbs, but a six-pack fuel belt loaded with only sports drinks may be a little too much."

As for marathon training, Johnson says runners need to learn to burn fat, so some runs with limited carbs may be helpful. "If you are constantly putting sugar in from the get-go before you need it, I am not too sure that your body learns to burn fat as efficiently as it can," he adds.

'Recovery' drinks

The array of powdered post-workout drinks is mind-boggling, but Calandra says the key is to remember the ratio of 4-to-1, carbs to protein, for workouts lasting two hours or more -- whether it's powdered recovery drinks or water with food.

"Water and certain foods right after the event will give the same results and may be less expensive," says Calandra.

Renouf says the carb-protein ratio is based on research that the combination can improve post-workout muscle refueling and rebuilding.

"Ironically, we already had a great recovery drink long before these new recovery sport drinks hit the market. It's low-fat chocolate milk," says Renouf. "Research has shown that it has the perfect ratio of carbohydrate and protein along with electrolytes for efficient recovery from a workout. So unless you're lactose intolerant, ditch the recovery sport drinks and stick to low-fat chocolate milk."

Loggins says she is a fan of powdered recovery drinks for long-distance training, but that they may be overkill for something short.

"When training for a longer event, your muscles get broken down that much more, and the protein helps build them back up for quicker recovery. Also, after a long training session, in a lot of cases, you don't feel like eating much, and this is when your body needs the replenishment the most. A good-tasting recovery drink, such as Muscle Milk, can be just the thing."

Power of psychology

As long as there are runners, the "latest and greatest" training aid to buy won't end. Part of what is at play is the psychology of buying something that at least seems to give an edge.

Schoderbek says, "Psychology plays into any sport that a person is participating in. If it is something that the person believes in, then it is something that will provide them with more personal confidence in themselves to push them to the next level."

Loggins says if a runner follows a trend and it works, "Do it because it works for you and not because everyone else is doing it."

Johnson thinks that many people probably buy things they don't need.

"Such is the American way," Johnson says. "Companies are great at marketing things they say you 'need.' Pick up a running magazine and the things advertised are incredible. Gadgets, socks, expensive drinks and supplements may make you feel better about spending your time running, but in the end, the only way to really improve as a runner is to run.

"The '70s and '80s were loaded with great runners who did not have all that we have today. Steady mileage and sound workouts are the key to being a better runner. I think that sports science has come a long way, and good nutrition, strength training, flexibility and form drills can be a good supplement to running, but should not be the main focus."