[스크랩] 생태자급자족퀴즈 181번 퀴즈 정답 - 70-80세의 노인이 164-250Km를 달려 사냥할수 있는 비법은?

약 5만명의 인구로 구성되어 있는 타라후마라족은 특별한 달리기 훈련이 없으며 그들 자신을 '빠른 발' 또한 '발 주자'로 부른답니다.

이들은 멕시코 북서부의 거친 산악지대에 흩어져 살고 있어 마차나 말같은 교통수단 사용이 힘들거나 불가능하여 장거리 달리기를 생활화하여 마을간의 연락 및 짐운반을 해결해온 전통이 있는 흔치않은 부족입니다.

이들은 심장질환, 콜레스테롤, 암, 범죄, 폭력, 우울증같은 현대인들이 온갖 노력을 하여 없앨려고 하는 문명문제들을 이해하지 못한다고 합니다^^

인류는 약 200만년동안 사냥을 무기없이 하다가 20만년전부터 무기를 이용하기 시작했다고 하는데 타라후마라족은 원시시대 맨손사냥의  전통을 이어 나가는 소수부족입니다.

타라후마라족에게 매일 82Km-131Km를 달리는것은 흔한 일이며 이는 장거리 사냥을 통해 증명됩니다.

이 사냥법은 사냥감이 녹초가 될때까지 추적하는 스피드보다는 지구력에 주안을 둔 것으로 멕시코에서는 이 사냥법이 유명하여 목장주들이 타라후마라족을 고용하여 야생마를 잡아오게 하였습니다.

 

타라후마라족이 처음 달리기 시합에 나온것은 1928년 올림픽이었는데 2명의 타라후마라인들은 마라톤 거리를 알지못하여 시합후 전혀 피곤하지 않아 거리가 너무 짧다고 말했답니다.

1992년 콜로라도 리드빌 울트라마라톤(164Km)에 출전을 한 타라후마라인들은 코스를 잘 알지 못했고 야간조명장비 사용법을 몰랐으며 급식대에서 음식을 받아먹지 않아 - 이들의 관습은 음식을 줄때까지 기다리는 것이 예절이라^^-영양부족과 탈수로 좋은 성적을 못냈으나

 

1993년 리드빌 울트라마라톤(164Km)에서부터 좋은 성적을 내기 시작했는데 1등과 2등, 5등을 타라후마라인들이 차지했습니다.

놀라운 사실은 우승자가 55세의 타라후마라인이었으며 이 우승자는 반환점부터 달린 속도가 전반부보다 20분 뒤진 기록을 보였으며 또다른 충격은 이들이 마라톤화가 아닌 일반 달리기화가 아닌 오래된 중고 타이어와 가죽끈으로 만든 샌들을 신고 달렸던 것이었습니다.

 

 1994년에도 또다시 우승했고 같은해 유타주 와세츠 울트라마라톤에서도 우승했는데 이번에는 어찌된 영문인지 스폰서가 참가비를 안내 비공식 우승으로 처리되었습니다.

 

또한 어떤 타라후마라인은 5일동안 984km를  달려 중요한 메시지를 전달하기도 하였답니다.

 

181번 퀴즈의 정답은 여러 요소들이 합쳐져 가능하게 된것입니다.'

그 성공의 요소들을 나열해보자면

 

1. 가죽 샌달신고 달리기와 특수 주법

타라후마라족은 장거리 달리기를 할때 가죽샌달을 신고 달리며 주법은 발바닥 앞쪽-엄지발가락부터-부터 착지하며 다리 전체를 쭉 펴지 않으며  이때 발바닥이 착지시 충격을 흡수하게 되어 근골격 질환을 예방하게 되며 핵심근육과 둔근에서 오는 힘으로 달립니다.

이 주법은 신체를 수평에서 고정시키어 편안한 주법을 구사시켜 에너지 낭비를 초래하는 상하운동을 안하기로 유명한데

달릴때 다리근육에 긴장을 풀어 축 쳐져 달려있는것 같은 느낌같이 느껴져야 하며 둔근(엉덩이 근육)의 긴장을 느낄수 있어야 합니다.

짧은 보폭 달리기와 편안한 스타트를 하여 점차 힘을 가속하는 '슬로우 스타터'형 주법을 구사합니다.

뒷꿈치를 엉덩이쪽으로 차면 원심력이 발생되어 힘빠지지 않고 효율적으로 다리를 연속적으로 움직이게 됩니다.

 

 

참고:

달리기용 신발-쿠션이 있는-을 신고 달리기를 할때 뒷꿈치부터 착지하여 달릴때 발바닥 근육을 골고루 움직이지 못하게 되어 도리어 발바닥 근육 약화를 초래하며 다리뼈와 연골, 무릅과 허리에 보이지 않는 충격이 가중되어 건강을 악화시켜 평발, 관절염, 족저근막염, 무좀 등 각종 근골격계 발부상의 원인이 되는데 맨발로 달리면 엄지발가락부터 착지하게 되어 충격을 발바닥 전체로 분산시켜 이런 질환들이 사라지게 되며 신발을 신은것보다 훨씬 더 빨리 걷고 뛰게 합니다.

비숫한 기전으로 역도선수들이 웨이트벨트를 사용하며 운동할때 핵심근육들이 점차 약화되는 사례와 같습니다.

최적의 달리기 조건은 잔디밭을 맨발로 달리는것입니다. 이때 핵심근육들이 강화되며 발바닥 아치를 최적의 위치로 당겨주는 기전이 발생되어 운동감각이 증진되게 됩니다.

 

Nike사의 자체 연구에 의하면 맨발운동이 근력을 15-20% 강화한다는 결과가 나와 Free line(맨발에 근접한 선) 운동화를 마케팅하고 있습니다.

맨발로 걸으면 체온이 신발신고 걷기보다 1도 상승하게 되어 신진대사율이 12% 증가하며 운동량이 30% 증가되며 성장호르몬 분비율이 30% 증가하여 노화방지에 효과가 있게 됩니다.

맨발걷기는 발바닥 근육을 골고루 굽히고, 펴고 비틀고 온갖 방법으로 움직이게 되어 피부조직의 순환과 림프액의 흐름을 원활하게 하여 림프조직의 독소 배출을 촉진시킵니다.

또한 맨발걷기는 발다닥 충격을 분산하데 되어 경락을 자극하며 산소공급이 잘되게 하여 집중력을 높여주게 하며 다리와 허리를 편하게 해주어 많이 걸어도 힘들지 않게 하며 이런 기전으로 인하여 빨리 걷는것이 천천히 걷는것보다 더 편하게 만들어 줍니다.

 

2. 장거리를 달리다 탈수증을 예방하기 위해 물을 한모금 입에 머금고 10km정도 가며 달려 입속의 습기가 천천히 몸에 흡수되어 갈증을 예방하게 합니다.

타라후마라 부족은 이렇게 하여 수통 하나로 대낮에 80Km의 뜨거운 사막을 횡단할수 있을 정도였다고 합니다. 달리기에 무거운 배낭 줄이기에는 탁월한 지혜가 아닐수 없습니다.

비결도 이 방법을 등산할때 응용해보았는데 상당한 효과를 느꼈습니다.

 

3. 식사는 가공식품이 아닌 자연식과 채식위주로 합니다.

타라후마라족의 주식은 옥수수이며 복합 탄수화물-옥수수, 호박, 콩, 고추 등-80%, 단백질 10%, 지방 10%에 주변 야생식물들-우리나라 들깨 비숫한 오메가 지방산이 풍부한 식물들 포함-을 재배하여 장거리 달리기에 유용한 식생활을 합니다.

동물성 단백질은 사냥감-쥐, 사슴, 야생 칠면조, 토끼, 물고기-가 가축-염소-으로 부터 얻으며 특별한 경우에만 섭취합니다.

이런 식생활덕에 타라후마라족은 낮은 심박수와 혈압을 유지하는것으로 보이며 고산지대-해발 2400미터-의 저산소에 적응한것으로 보입니다.

타라후마족은 물고기를 잡을때 나무가지 더미를 물에 던져 물고기를 기절시켜 잡는 방법을 사용합니다.^^

 

4. 이들은 달리기 실력에 자긍심이 대단하며 최고의 주자는 부족내에서 높은 지위를 부여받습니다.

타라후마라부족은 달리기를 사회 전체에 연관시켜 생활합니다.

이들에게 달리기란 단순한 게임이상이며 경제적 활동이기도 하고 사회구성원간의 결집수단이며 공격심의 분출구이기도 합니다.

타라후마라족에게 달리기 시합-남성은 팀대항으로 나무공을 이틀간 차며 달리기, 여성들은 나무가지와 루프를 사용-은 구성원간의 유대감을 강화시키는 '제례'적인 측면과 경쟁심을 일으켜 부족내에 사회적 서열을 올리기 위한 기전으로 작용하여 강인한 체력을 유지하는 원동력이 됩니다.

남성용 시합은 여성용 시합보다 더 큰 행사인데 2개의 팀-각각 3-10명-이 나무공(야구공 같은)교대로 드리블하며 240km까지 험한 지대를 달리는데 마을간 자존심을 건 아주 강한 경쟁이 됩니다.

이 승부를 건 많은 도박이 벌어지며 속임수도 가끔 발생하기도 하며  수많은 '제례'의식과 미신이 시합전과 시합중에 가미됩니다.

각팀에는 주술사가 포함되어 있어 주자들의 분발심을 일으키며 상대팀원에게 불운을 주는 책임을 지는데 주자들은 시합전까지 흡연과 '제례'의식으로 옥수수를 발효시켜 만든 수술 '테스기노'를음주를 합니다.

주자들은 가끔 담배와 마른 박쥐피를 섞은것을 흡연하여 더 빨리 달리는것을 촉진하며 상대팀의 투지를 주눅 들게 합니다.

또한 주술사는 무덤에서 죽은 사람의 정강이뼈를 파내어 가루로 빻아 시합구간에 뿌려 상대팀원들에게 불운을 끼치게 합니다.

주자들은 미신을 잘 믿어 탈진해서 탈락하는 것이 아니라 두려움으로부터 탈락하게 됩니다.

주자들은 또한 시합전 며칠간은 여성과의 접촉을 피합니다.

 

 

http://blog.daum.net/noctkluca/12

를 클릭하면 타라후마라족의 달리기 동영상과 타라후마라족들이 달릴때 신는 샌달 만들기 동영상을 볼수 있습니다.

지난주 퀴즈에 댓글을 단분들중에서 70%이상?의 정답률이 없기에 다음주로 상품이 이월되겠습니다.

 

 

 

 

 

Athletic prowess

The Tarahumaras' word for themselves, Raramuri, means runners on foot in

their native tongue, according to some early ethnographers like Norwegian Carl Lumholtz, though this interpretation has not been fully agreed upon. With widely dispersed settlements, these people developed a tradition of long-distance running for intervillage communication and transportation. The long-distance running tradition also has ceremonial and competitive aspects. Often, male runners kick wooden balls as they run in "foot throwing" competitions, and females use a stick and hoop. The foot throwing races are relays where wooden balls are kicked by the runners and relayed to the next runner, while teammates run ahead to the next relay point. These races can last anywhere from a few hours, for a short race, to a couple of days without a break. The Tarahumara also practice persistence hunting, using their ability to run extreme long distances (sometimes as far as 160km) to catch animals such as deer; the animals eventually tire and slow down, and the Raramuri get close enough to the animal to kill it.

Fast and Injury Free – Secrets from the World’s Best RunnersPart I

By Yuri Elkaim, BPHE, CK, RHN

The Tarahumara Indians of Mexico are one of the few tribes in the world that live well into their hundreds. Another amazing feature of this tribe is that they are well known to be incredible distance runners. In fact, they are able to run more than 100 miles at a time, even in the 60s! In the 1993 Leadville ultramarathon, the winner was a 55 year old man from the Tarahumara tribe.

What’s even more amazing is that they don’t even wear shoes. They simply run in sandals that are attached to the feet by a few simple pieces of leather. And the best part – the runners in this tribe are almost all injury free! So what’s their secret? How can they run so long, in such heat, while only wearing sandals and being?

Here are 2 secrets of the Tarahumara running legends:

 

Get Rid of the Overprotective Shoes

According to Gerard Hartmann, Ph.D, an exercise physiologist who works with the world’s greatest marathoners and is a consultant to Nike, most running injuries are a result of too much foam-injected pampering in today’s shoes. Running shoes have become so elaborately over cushioned and motion controlling that they cause the foot muscles to atrophy while shortening and stiffening our foot’s tendons. This is similar to core muscle atrophying that occurs with weightlifters that consistently employ waist belts.

The key is to choose shoes that are neutral, low-heeled, and comfortable. They should ideally allow your foot to do what it’s supposed to do. In fact, the optimal running condition is barefoot on grass. When your foot is allowed to move through its natural mechanics its intrinsic muscles will become stronger which will help pull the foot’s arches up into their optimal position. Barefoot training (or free running shoes) also improves proprioceptive (balance and spatial awareness) outcomes.

Land on the Balls of Your Feet

Contrary to traditional heel-to-toe running, the Tarahumara are well known for their forefoot striking tendencies. Many elite running coaches are now supporting the view that poor running form and landing mechanics are significant causes of chronic running injuries. When you land on the heel of your foot you are in essence applying the brakes - slowing down your running stride - and transmitting greater amounts of force through your body’s passive structures (ie. bones, cartilage). After running this way for hundreds or thousands of miles, it can become quite damaging to your body. Think about – if you were to jump from a high elevation and land on your heels your body’s bones would be crushed by the force. However, if you’re like most human beings, you would logically land on the balls of your feet to absorb the shock! The same thing occurs with running.

The forefoot strike of the Tarahumara allows the leg act like a piston-like shock absorber. When you land on the balls of your feet, your leg is never really fully stretched. Therefore, the ground reaction forces are allowed to be absorbed by the active muscles (especially those in the calves).

If you decide to give this running technique a go, there a few things to keep in mind. First, keep your hips dead under your shoulders and dead above your feet to ensure proper form. Second, relax your leg muscles and engage your core so that the momentum is coming not from your quads but rather from your core muscles and glutes(둔근). Third, anticipate soreness in your calves after your first few runs. Because you’ll be landing on the balls of your feet, your calves will be eccentrically loaded (contracting while lengthening) during each foot strike. This is what causes muscle soreness – similar to the “negative” when lifting weights. Be sure to stretch them out after each run and to incorporate this forefoot striking technique as much or as little as you see fit during your runs.

Stay tuned for part II where you’ll learn some more life-altering running secrets from the Tarahumara tribe.

© 2007 Yuri Elkaim, BPHE, CK, RHN

  

What Can The Tarahumara Indians Tell Us About

 

 The Importance Of Running Long Distances?

 

Today’s article is coming from a Skribit question. It is:

Exercise? DeVany says no long endurance, contrast with Tarahumara Indians running.

I’m assuming that the question is something along the lines of “How do we reconcile DeVany’s (and others’) advice to do no long distance with tribes like the Tarahumara who run marathon distances daily?”

Just How Much Do The Tarahumara Run?

The simple answer: A LOT! If you’d like some clarification on just how much though, read on. From a Lehigh University term paper on Ultra Marathon Running comes a bit of information. The Tarahumara live in a rather rugged mountainous area with deep canyons, making travel by wagon and horseback difficult or impossible. That means foot travel is the mode of transportation. But why walk when you can run?

For the people to whom running is a lifestyle, ultra marathon running seems an old phenomenon, one that has been a part of daily life since its beginnings. Running more than twenty-six miles a day seems a menial task to a Tarahumara, a daily chore, while to the Americans running next to them it is an all consuming feat. …. The Tarahumara routinely run distances only covered by only the most advanced ultramarathon runners today.

We’ve all heard tales of hunter-gatherers running animals to death by simply not letting them stop to rest, known as persistence hunting. While a human can’t outrun a deer over one hundred meters, but continuing to run and forcing the deer to keep moving, a human can exhaust a deer. The Tarahumara are apparently excellent at this.

Tarahumara running is based on endurance not speed. This fact is exemplified by their hunting practices. In order to catch such wild animals as deer, wild turkeys, and rabbits, the Tarahumara simply chase after the animal until the animal drops from exhaustion. Their hunting practices are widely known in Mexico and ranchers have been known to hire the indians to chase down wild horses .

 

And What Does That Mean For Our Own Training?

The human body is almost infinitely adaptable. As I’ve mentioned before, cultures have survived on both low-carb and low-fat diets. And it’s easy to see that there are people that do quite well running miles upon miles while there are others that are just as healthy doing no distance work at all. How do we put it all together?

For the answer, let’s look back at this post listing the 10 physical skills of basic fitness. Notice the first one: “cardiorespiratory endurance”. That to me says that there is a place in a training program for distance training. The major failing of most training programs, however, is that they place the ability to run mile after mile as an ends in and of itself rather than as a means to achieving a well-rounded fitness profile. Remember, there are 10 physical skills and this is but one of them, holding an equal weighting in the overall profile.

Lyle McDonald has touched on this twice, first in his post Pole Vault Your Way To A Hot Body (looks like someone didn’t appreciate him hotlinking the photo of Allison Stokke) and then again in a Q&A dealing with the first article. As Lyle points out (and as I can attest from my own sprint training), sprinters do a good bit of low intensity work. Much of it is tempo work rather than miles on the road, but nonetheless, it’s not all max speed interval work. (In fact, max speed work typically involves exceptionally long rest periods). The benefit of a run, say heading out for 3-4 miles, is that it allows a low intensity active recovery day. The body is still in motion, but without being overly taxed.

So the answer is “yes, there is a place for including low intensity endurance work in your training.” You just have to be careful not to let it become your training program, unless endurance running is your sport. How often? No clue. I very rarely put in ANY miles, not even a 5k, yet I can go out and cut a 5k in an 8 minute/mile average. While that’s FAR from blazing speed, it’s at least average for most people that run 5ks. You can actually build quite a decent aerobic base from intervals, but to be able to run a marathon, you’re going to have to train specifically to run a marathon.

Closing It Up

We should be careful not to confuse the necessities of survival with being optimal for health. Why do some of us choose a diet based on that of our hunter-gatherer ancestors? Is it because that’s what our ancestors ate or is it because we allowed our ancestral diet to be a starting point for experimentation? For me, it’s not about dogmatically choosing something from pre-civilization; it’s about choosing what works best for the body. If a Paleolithic diet didn’t work for my body, I would frankly care less what historical basis it held.

The same goes for the Tarahumara and their running. There’s no guaranteeing that they are the beneficiaries of prime health. Remember that all that’s required for a trait to be beneficial in an evolutionary sense is to achieve an age of procreation. I’d bet that the Tarahumara’s natural lifestyle, complete with a strong social structure and what I’d bet are relatively low-stress lives, helps them in staying healthy. Their diet, while very high carb (to the tune of 80% carbs, 10% protein, and 10% fat) is made of real foods. They aren’t gnoshing on low-fat pseudo-foods and processed garbage.

The only information I could find on the health of the Tarahumara points out that they have a life expectancy of only about 44 years old. But they also have an exceptionally high infant mortality rate and are unlikely to have access to modern medicine for curing infectious diseases and healing traumatic wounds. We can’t take a single data point, an average, and assume anything from it.

I’d also bet that along with lots of running, the Tarahumara lifestyle is active in other ways. Given their diet of predominantly corn, beans, and squash, it’s likely there is some heavy lifting and agricultural activities. When they chase down an animal, they then get to carry it back home. It’s all around a different lifestyle than most of us lead, not just a life with more running. That’s not to downplay the amount of running they do. It’s obviously a predominant activity for them, with competitive races between villages up to 150 miles in length (yes, they consider that “fun”).

In the end, you have to “exercise” for what your life requires. If your life requires moving long distances on foot, then running isn’t an optional exercise for you. If your life doesn’t require running marathons everyday, you can build a more well-rounded fitness profile.

What are your thoughts on the place of distance work in a training program? Is it a needed component? If so, how often would you prescribe it? If not, why?

Running Feet

Art Beauregard

Ultra Marathon Running - Term Paper

12/96

For the people to whom running is a lifestyle, ultra marathon running seems an old phenomenon, one that has been a part of daily life since its beginnings. Running more than twenty-six miles a day seems a menial task to a Tarahumara, a daily chore, while to the Americans running next to them it is an all consuming feat. These people, known world wide as "the running indians" have recently made their appearance in the ultra world and are showing everyone how easy run ning really is for them. As they breeze by the likes of Ann Trason and many respectable others, the questions mount. Who are they and how do they run so fast?

There are currently about 50,000 Tarahumara living in the Sierra Madre Occidental in northwestern Mexico. They live in small isolated clusters with most the population concentrated in the Barranca del Cobre, or the Copper Canyon. The Tarahumara indians are part of the Uto-Aztecan indian lineage and are closely related to the Apaches of the Southwestern United States. The area of Northwest Mexico that the Tarahumara lives in is very rugged and unforgiving. The Barranca del Cobre is a chain of five very deep canyons surrounded by very tall mountains that reach almost a mile and a half above sea level. Three of the five canyons are deeper than the Grand Canyon of the United States. The area is different though because it receives much more rainfall and is covered with more vegetation. The terrain is very rugged, so much as to lead to the fact that the area has never been thoroughly mapped or explored (Lutz 66). The area is one of the coldest in Mexico and soil conditions are very poor. It is because of this that the Tarahumara are semi-nomadic and are cave dwellers for part of the year.

The statement that, "The Tarahumara may be the finest natural distance runners in the world", made by University of Arizona archeologist Michael Jenk inson, offers some insight into just how good the indians are at running (Lutz 21). The Tarahumara routinely run distances only covered by only the most advanced ultramarathon runners today. To these indians, running is more than sport, running is literally life. The Tarahumara live in very rugged land and travel by wagon or horses is usually impractical. Because of this, foot travel is more often than not the best option for getting from one place to another and it is usually the quickest. While on foot, the Tarahumara do not stroll from one place to their destination, running is used to perform everyday tasks. It is not uncommon for a Tarahumara to travel between fifty and eighty miles everyday at a "race" like pace.

Tarahumara running is based on endurance not speed. This fact is exemplified by their hunting practices. In order to catch such wild animals as deer, wild turkeys, and rabbits, the Tarahumara simply chase after the animal until the animal drops from exhaustion. Their hunting practices are widely known in Mexico and ranchers have been known to hire the indians to chase down wild horses . It is also said that a Tarahumara once ran 600 miles(984km) in five days to deliver a very important message. Their endurance and conditioning has become k nown worldwide. Says Dale Groom, M.D., "Probably not since the days of the ancient Spartans has a people achieved such a high state of physical conditioning." (Lutz 21) This phenomenon has led to the inevitable question of, "Are the Tarahumara genetically special when it comes to running?" After many scientific tests, doctors have come to the conclusion that the Tarahumara's endurance is based more on conditioning than on heredity. Experts believe that there are two main causes for the Tarahumara's amazing endurance; physical conditioning and cultural importance. Diet also seems to play an important role in their running. The Tarahumara diet is practically meatless and consists mostly of complex carbohydrates. They eat approximately 10 percent proteins, 10 percent fat, and 80 percent complex carbohydrate.(Lutz 30) Balanced diet is believed to be one factor behind the Tarahumara's resiliency. The Tarahumara take cooperative farming to the extreme and agriculture is a project for the entire village.(Welker 2) They consume livestock for meat but mostly use it as a source of fertilizer. The mainstay of the Tarahumara is corn but they also eat squash, beans and chili. They also utilize all plants of the Barranca del Cobre and have even been known to domesticate some wild plants as to make them more accessible for consumption. Pinole, a fine powder of toasted corn is the most common food. Meat is rarely eaten but on special occasions they eat goat, mice and fish. The Tarahumara method of fishing is very unusual. They throw sticks of dynamite into the water to stun the fish and then dive down to collect them. If they are hunting small game, they chase after it and then throw rocks at it. The Tarahumara is very accurate throwers and practice from childhood. These extreme eating habits seem to contribute to lower pulse rates and blood pressure. These factors may allow them to cope with oxygen debt at high altitudes, such as a mile and a half above sea level.

Running is very important to the Tarahumara culture, although there is no formal training. Quite the opposite, the Tarahumara smoke and drink before each race. While even the children participate, it is not something taught to them. The Tarahumara call themselves "raramuri" which means fleet foot(빠른 발) or foot runner.(Lutz 33) They take great pride in their running abilities and the best runners receive great status in society. They center the entire society around their running. Says anthropologist John Kennedy, "Running is more than a game to the Tarahumara. Though obviously a pleasant diversion, it is also an economic activity, a force for social cohesion, and a channel of aggression....If this institution were removed from Tarahumara life, the total cultural imbalance resulting would be greater than if some sporting activity were dropped from our own complex culture".(Severance 74)

The Tarahumara culture involves two very significant features that deal with running, the rarajipari and the dowerami, which are races in which people of the same sex compete. The rarajipari is for men and is the more competitive of the two. It is a race run between two teams each of three to ten men. The intriguing thing about the race is that men on the teams kick along a wooden, baseball-shaped ball as they run. Each man takes his turn dribbling the ball in a style similar to soccer and the total distance run may be up to one hundred and fifty miles. The races take place over very rugged terrain. The courses are either not marked or marked with rocks and sticks. The races are very competitive because they are run between neighboring villages and much pride is involved. Much betting goes on and cheating often takes place. There is also a lot of ritual and superstition involved during the race and in pre-race competition. Each team has there own medicine man who is responsible for conjuring up special potions to help the runners and to cast bad luck on the opposing team. Runners smoke and drink right until the day of the race. They ritualistically drink tesguino, an alcohol made of corn the night before the race.

Runners often smoke a combination of tobacco and dried bats' blood to help them run faster and keep away the other team's spirits.

The medicine man also digs up a dead person's shin bone, crushes it into a powder and spreads it over the race course. The man's spirit supposedly casts bad luck on the runners from the other team.

Runners are very superstitious and drop out of races from fear, but never from exhaustion.

Team members also avoid contact with women for several days before the race.(Lutz 21)

The women also run a similar race called the dowerami. The difference between the two races is that women throw and catch interconnected loops while they run. Most rules still apply but the women's race is less important to their society. Both types of races are major social events and are very fun to the Tarahumara.

Everyone comes out to watch and offers food to runners.(Lutz 21)

The Tarahumara are very distinct socially as well. It has been said that the Tarahumara are a "stone age" culture. This is because their culture and society has changed very little over approximately six centuries. The Tarahumara still want nothing to do with money and material things that are not important to them.

Sharing is considered very noble and land sharing is common because lands rights are hereditary.

The Tarahumara are a very shy, sensitive, bashful and isolated people, even within their own household.

Family members only speak to each other when absolutely necessary and women are not allowed to be seen unclothed unless they are engaged in the act of lovemaking.

These traits can be seen in the way that they handle major conflicts as well.

When trouble arises, the Tarahumara practices passive resistance, withdrawal, and avoidance.

These practices are believed to be one of the reasons that they have survived so long.

" One reason for their survival is their traditional cold-shouldering of other races".(Lutz 22)

One example of this is illustrated in recent years. The government has been illegally taking away the Tarahumara's land to expand logging practices.

In response to this, the indians simply stand idly by and let it happen and retreat further into the Barranca del Cobre into even more harsh environmental conditions.

Experts believe that this attitude results largely from past conflicts with the Spanish in the 1500's and 1600's in which Tarahumara resistance to attempted conquests were suppressed with the massacre and enslavery of thousands of indians (Lutz 39).

Probably the most important social event in the life of the Tarahumara, aside from running, is the ‘tesguinado’. The tesguinado is a social event that takes place following the occurrence of one indian voluntarily helping another indian in some type of project such as a fence building. The gathering is a symbol of gratitude and thanks.

The social event is a party that without exception involves consuming large amounts of an alcoholic beverage.

This alcoholic beverage, which is made from corn is called ‘tesguino’. The consuming of tesguino inevitably leads to a state of intoxication which. The Tarahumara consider being intoxicated a matter of pride and are not at all ashamed to be drunk.

The tesguinado and tesguino are a significant part of the Tarahumara culture. Says Dick Lutz , expert on the Tarahumara, "The meaning and importance of tesguino interpenetrate all major sectors of the culture and social organization" (42). The tesguina do is also important because it allows the Tarahumara to vent violent emotions and aggressions, something that would not be ordinarily accomplished in everyday life.

It is said that "90 percent of all social infractions(위반행위) occur at the tesguinado" (Lutz 42). Things that commonly occur are fighting, adultery and occasionally murder.

Even if someone commits one of these crimes, they are unlikely to suffer any repercussions(반발,반격).

The Tarahumara simply blame anything that happens during the tesguinado on the alcohol in the tesguino.

Tesguinados are very often.

This is so to the point that the indians are recovering from them for approximately one hundred days out of the year.

The roots of the Tarahumara beliefs and religion are very puzzling. In the middle 1600's Franciscan missionaries arrived in the Copper Canyon and tried to instill Christianity as the indian's religion. The Tarahumara never fully accepted Christianity. They believed that their own views on religion were too important to just forget. Over time, the Tarahumara have assimilated bits and pieces of both religions. It is now impossible for people to find the roots of current Tarahumara beliefs. Their most important belief that has remained unchanged over the years is that God is the sun, his wife is the moon, and the Devil is the father of all non-indians. This belief is an example of the Tarahumara extreme ethnocentrism, they believe that they are a superior race and that they are more important than other people. Another non-Christian practice is the use of peyote during religious ceremonies. Peyote is a narcotic plant found in the Copper Canyon that induces hallucinogenic effects.

The Tarahumara are not very hygienic to even modern day indigenous standards. They are not very cleanly and the washing of their clothes is usually either an annual or semiannual tradition. The Tarahumara have no regular sleeping habits and simply go to sleep whenever and wherever they are tired and feel that they need rest. The practice of childbirth is also distinct to the Tarahumara. When a woman feels that it is about time for her to deliver the baby she will go off by herself into the wilderness, brace herself between two small trees and attempts to have the baby safely. There is a very high infant mortality rate among the Tarahumara. This fact is counterbalanced by the fact that there is also a very high birth rate. The average Tarahumara woman gives birth to about ten babies hoping that three or four will survive into adulthood. Adulthood is usually short for the Tarahumara with the average life expectancy being forty-five (Lutz 50). These factors are believed to help the Tarahumara survive as a race.

Tarahumara dress is very similar to many other indigenous tribes in comparable climates. During warm times the men wear a breechcloth called a zapeta used only to cover the genitalia. The women do not expose themselves and wear long dresses decorated with very detailed patterns. Women of the same village wear dresses with similar patterns and can be identified by the patterns that they wear.

Tarahumara public racing began at the 1928 Olympic marathon.

The two indians that were running were not aware of the distance and when they finished, they were not tired and said, "Too short! Too short!" (Lutz 22)

The Tarahumara first appeared on the Ultramarathon circuit in 1992 at the Leadville 100-mile run in Colorado. They were brought from Mexico and funded while they were here by Rick Fisher, operator of Wilderness Research Expeditions (Ramos A1). Fisher is disliked in the Ultra community because he is thought to be loud, outspoken, and rude. It is also believed that he uses the plight of the Tarahumara simply to gain attention for himself and for his organization. In their first race, none of the Tarahumara finished. In 1993, Fisher tried again but this time he familiarized the indians with the course, the equipment and the American racing customs . In 1992 the Tarahumara had many problems. First, they were unfamiliar with the course. Second, they did not know how to use the equipment. At night, they ran with their flashlights pointing up likes the torches that they are used to. Third, at aid stations they simply stood there and therefore received little nutrition and became weak and dehydrated. In their culture is not polite just to take food. They wait until it is offered.

In the 1993 Leadville they fared much better.

Tarahumaras took first, second and fifth place (Williams 8). The most amazing thing about the indians was their pace.

The winner was fifty-five years old and only ran the second half of the race twenty minutes slower than he ran the first!

Another thing that shocks the ultra spectators is Tarahumara footwear. They wear sandals called huaraches made out of old tire tread and leather straps.

A Tarahumara won Leadville again in 1994.

Later that same year in Utah at the Wasatch 100-Mile run, the Tarahumara were part of a controversy. Someone did not pay their entry fees so they weren't allowed be official runners. They ran unofficially and a Tarahumara was the first to cross the finish line. This greatly upset race officials and the second person to cross the finish line had to be declared the official winner.

The latest undertaking of the Tarahumara runners was at the Angeles Crest 100-mile Endurance Run this September. They did not fare well and only one of four entrants finished, in fourth place. It is believed that they went out too fast and became dehydrated .(Nazario M3)

Within the last few years the Tarahumara have come into the public spotlight. They have recently been entering ultramarathons to call attention to the problems that their people are having in Mexico. Deforestation in the Barranca del Cobre has become one of the most pressing problems for the Tarahumara. "Construction of logging roads, coupled with the thinning of the forests has led to erosion and soil depletion, which have crippled farming and livestock grazing" ( Severance 77). The increased logging is due to two major factors. One is the completion the Chihuahua al Pacifico Railroad in 1962. This, along with other new logging roads has made the land that the Tarahumara lives on much more accessible to modern transportation. Another reason is that the Mexican government received a 45.5 million-dollar loan in 1989 from the World Bank for a logging and forest management project. These funds have been misused though and have been put toward just increased logging. Another problem facing the Tarahumara is the presence of drug traffickers. The Barranca del Cobre is a very productive drug growing area. Drug traffickers have been forcing the Tarahumara to grow the crops of drugs, including marijuana, heroin and opium. It is estimated that seven million pounds of marijuana and two thousand, five hundred pounds of heroin are exported each year into the United States alone. They also clear land in order to have land to grow the crops. The Tarahumara provide a cheap labor supply and if they refuse the demands of the traffickers they are killed. An average of four indians are killed per week because of their refusals. (MEXDEFOR 2) In an attempt to combat the drug problem the Mexican government has been spraying a herbicide called paraquat over the fields. Paraquat rarely affects the crops but is polluting the drinking water of the Tarahumara.

Despite all of these problems, the Tarahumara are still running and will continue to do so until their extinction. They are a very unique group of people with very different ideas about the way to live life. They are a society which many can learn from, not only in the running world but in many other areas of life. The Tarahumaras should be respected for the feats they have accomplished and be left alone to live in peace.

 

Run Fast And Injury Free - Secrets From The

 

 World's Top Runners

 

Yuri Elkaim, BPHE, CK, RHNmyTreadmillTrainer.com

 

This article could on running fast and injury could have been about divulging some the secrets of the more well-known road runners or marathoners but I read a fascinating article some time ago about an incredible tribe in Mexico that would probably fly by the more "famous" runners. And they would probably do so without ever having to worry about getting injured!

Meet the Tarahumara Indians of Mexico. One of the few tribes in the world that live well into their hundreds. Another amazing feature of this tribe is that they are well known to be incredible distance runners. In fact, they are able to run more than 100 miles at a time, even in the 60s! In the 1993 Leadville ultramarathon, the winner was a 55 year old man from the Tarahumara tribe.

What’s even more amazing is that they don’t even wear shoes. They simply run in sandals that are attached to the feet by a few simple pieces of leather. And the best part – the runners in this tribe are almost all injury free! So what’s their secret? How can they run so long, in such heat, while only wearing sandals and being?

To find out more, I'm going to share 6 secrets of the Tarahumara running legends. Here we go.

Get Rid of the Overprotective Shoes

According to Gerard Hartmann, Ph.D, an exercise physiologist who works with the world’s greatest marathoners and is a consultant to Nike, most running injuries are a result of too much foam-injected pampering in today’s shoes. Running shoes have become so elaborately over cushioned and motion controlling that they cause the foot muscles to atrophy while shortening and stiffening our foot’s tendons. This is similar to core muscle atrophying that occurs with weightlifters that consistently employ waist belts.

The key is to choose shoes that are neutral, low-heeled, and comfortable. They should ideally allow your foot to do what it’s supposed to do. In fact, the optimal running condition is barefoot on grass. When your foot is allowed to move through its natural mechanics its intrinsic muscles will become stronger which will help pull the foot’s arches up into their optimal position. Barefoot training (or free running shoes) also improves proprioceptive (balance and spatial awareness) outcomes.

Land on the Balls of Your Feet

Contrary to traditional heel-to-toe running, the Tarahumara are well known for their forefoot striking tendencies. Many elite running coaches are now supporting the view that poor running form and landing mechanics are significant causes of chronic running injuries.

When you land on the heel of your foot you are in essence applying the brakes - slowing down your running stride - and transmitting greater amounts of force through your body’s passive structures (ie. bones, cartilage). After running this way for hundreds or thousands of miles, it can become quite damaging to your body. Think about – if you were to jump from a high elevation and land on your heels your body’s bones would be crushed by the force. However, if you’re like most human beings, you would logically land on the balls of your feet to absorb the shock! The same thing occurs with running.

The forefoot strike of the Tarahumara allows the leg act like a piston-like shock absorber. When you land on the balls of your feet, your leg is never really fully stretched. Therefore, the ground reaction forces are allowed to be absorbed by the active muscles (especially those in the calves).

If you decide to give this running technique a go, there a few things to keep in mind. First, keep your hips dead under your shoulders and dead above your feet to ensure proper form. Second, relax your leg muscles and engage your core so that the momentum is coming not from your quads but rather from your core muscles and glutes. Third, anticipate soreness in your calves after your first few runs. Because you’ll be landing on the balls of your feet, your calves will be eccentrically loaded (contracting while lengthening) during each foot strike. This is what causes muscle soreness – similar to the “negative” when lifting weights. Be sure to stretch them out after each run and to incorporate this forefoot striking technique as much or as little as you see fit during your runs.

Build Into Your Runs

The Tarahumara are not known to explode out of the starting gates but they are most often looking behind them as they cross the finish line. Their strategy is to start running with short, easy strides, progressively adding intensity as their muscles warm up. Makes sense! Remember, it isn’t where you start but where you finish that matters so ease into your runs and your body will switch to autopilot when it’s ready.

Recruit Your Abs

The core and abdominal muscles are key in allowing maximum energy transfer between upper and lower body. Therefore, let your core muscles propel you. Relax your legs while running; let them feel as if they’re hanging loose and spinning from pivot points in your hips. You should sense tension in your glutes, rather than your quads or hamstrings.

Stay Level – Don’t Bounce

As with any movement that requires horizontal motion, the more time you spend in the air the slower you go. Nowhere is this more applicable than in running. The Tarahumara are notorious for virtually eliminating up and down vertical motion. They run smooth and therefore don’t waste as much energy as other inefficient runners. Try running while balancing something on your head – a great test to see how much vertical motion you actually create.

Kick Your Butt

Ever notice how sprinters, in full stride, whip their heels up towards the butt? They do that for a reason. It’s actually a very effective way for runners to cycle their legs around for the next stride. It uses centrifugal force about the hips to propel you forward instead of drawing down your energy.

So there you go. 6 strategies that the legendary Tarahumara runners have handed down to us. Use them, practice them, and eventually they will become easier to incorporate into your running stride. As with anything new, incorporate them into your running workouts, give it some time and then watch the differences they make.

 

Picking the Right Tool for the Job, Part 2:

 

 Developing Base Fitness

 

Get Your GPP On

A few weeks ago, I wrote a post titled Picking The Right Tool For The Job – GPP vs. SPP. This post was a high-level discussion of when to incorporate General Physical Preparedness into your training and when to switch to Specialized Physical Preparation. Today, I want to look at what exactly GPP is and why it’s needed.

Defining GPPGPP stands for General Physical Preparedness, if I haven’t mentioned that enough times. It is exactly what the name says: a general level of physical conditioning upon which to build sport specific skills. If one were to build a “Fitness Pyramid,” GPP would be the base. I really like the Ten Physical Skills that CrossFit uses, which I believe was developed by Jim Cawley of Dynamax. There are any number of “competing” paradigms, typically covering the same skills in some fashion, but this one resonates with me. They are:

• Cardiorespiratory Endurance

• Stamina

• Strength

• Flexibility

• Power

• Speed

• Coordination

• Accuracy

• Agility

• Balance

Any good GPP program should be addressing each of these skills. That is the failing of most people’s programs, especially non-athletes. Most people are focusing predominantly on two of these skills: strength and cardiorespiratory endurance. You know this training program. It’s something like, “Monday: chest and tris; Wednesday: Back and bis; Friday: Legs; Tuesday and Thursday: Run 5 miles”. Some people omit the running, some people omit the lifting, further reducing their overall capacity. But most people are neglecting to build all ten skills. They may look good at the beach, but their functionality is quite limited.

Why These Ten Skills?As I said, these ten skills are just one example of how to define “fitness”. Basically, you can say that GPP is fitness. That’s essentially what CrossFit bills itself as: “The Sport Of Fitness.” I like these ten because it shows the need to be a well-rounded athlete, not just a super-strong behemoth that can lift 600lbs from the floor, but can’t run around the block or someone that can run for days but can’t lift a bag of cat food overhead (yes, those are intentionally exaggerated).

These ten skills illustrate that there is always some area that you can improve. So you’re strong, but are you powerful? You have speed, but do you have any endurance? (Oh wait, that last one is directed at me!) You’re a yoga god(dess), but what else can you do?

Having a strong base level of GPP means being able to handle what life throws at you. “What’s that Lassie? Timmy fell down a well? Good thing I have a strong base level of fitness so I can run the mile to get there and still have the strength and stamina to pull him back out.” A good fitness program means that when you shoot 1000lbs of buffalo, you’ll be able to carry more than 100lbs back to your wagon. And on top of that, being functionally fit typically means that you look good to boot! Sounds like a win-win.

How Much GPP Do You Need In Your Program?Now this is an easy question to answer. Ready? The answer is *ahem* “It depends.” It depends on:

• Your Goals

• Your Current Fitness Level

GoalsHow do goals influence how much GPP you should do? The way I see it, the main “goal” that influences your focus on GPP is “what level of specialization are you seeking?” If your goal is just to be in shape, a solid GPP program can make up the entirety of your fitness program. I’m partial to CrossFit, but any well-designed fitness program can cover those ten variables.

For most of the population, this type of program is all that’s needed. Most people need the strength, flexibility, stamina, and balance to operate successfully in normal life. Fitness is as, if not more, important to the elderly than to the young. The intensity may vary, but these areas are as important in maintaining independence into old age as they are in maintaining a high level of athleticism or the ability to carry a 225lb unconscious man from a burning building. To paraphrase Greg Glassman, “throughout life, needs vary only in degree, not in kind.” Granny doesn’t need to be able to deadlift double her body weight or crank out ten straight pistols. She does need to be able to stand up from a chair and walk down the hall without falling.

The second group of the population that benefits greatly from a high level of general fitness is the First Responder group. Law enforcement, EMTs, and military all need the capacity to handle whatever life throws at them. An officer needs to be able to chase down a criminal and then still have the capacity to subdue the guy. And there’s just not telling what situation a soldier may find him/herself in. There’s a reason that CrossFit is so popular amongst these groups.

But what about someone training for a specific event? Someone with a desire to specialize necessarily has to give up some level of general fitness. For instance, a marathon runner typically forfeits strength and power in favor of cardiorespiratory endurance. A powerlifter probably gives up cardiorespiratory endurance, stamina, and speed in favor of strength. We could continue picking specialists and seeing where their weaknesses are, but the key fact is that the further towards elite-level specialization that you go, the more glaring the weaknesses become in some of these ten skills.

While a specialist will spend more time focusing on his sport-specific skills, there is still a need to develop base fitness. I recall an article by Coach Rut in one of the CrossFit Journals that described the improvements in a group of high school powerlifters by putting them on a broad fitness program, CrossFit or some variant. Strength and power training benefit distance runners. Louie Simmons of Westside Barbell uses lots of sub-maximal speed-strength (or is it strength-speed?) lifting to develop insane amounts of pure maximal strength. So there is carry-over in that one skill benefits another.

Current Fitness LevelCurrent fitness level also has a big influence on how much focus you put on building your fitness base. An athlete that’s been training for years probably has a solid enough GPP base to spend most of their time focusing on their specialization. A sedentary desk jockey will reap greater benefits from building fitness across broad modalities than from building strength or endurance only. Even if the athlete hasn’t been focusing on anything but his/her sport, he will likely reduce weaknesses much faster than someone lacking across the board. As I said, one skill benefits others.

Scaling is a big area of concern when adopting a program as potent as CrossFit. You can burn yourself out and injure yourself very quickly if you just pick up the Workout Of The Day from the main page and go at it full-force, day-in, day-out. The average person lacks the fitness level to accomplish those workouts without destroying themselves. But scaled versions (an area that CrossFit doesn’t adequately touch on) with lower weights or modified exercises are accessible to everyone from the most athletic to the most sedentary. Your grandmother could develop essential fitness for normal living with a properly-designed CrossFit (or other form of GPP) workout.

So In The End…GPP does not build better sports players. GPP will not necessarily make you a better basketball player. It will not necessarily make you a better football player. But a well-designed GPP program will make you a better athlete. And being a better athlete means you will be better able to leverage that into being a better shooting basketball player, a harder-hitting football player, a tennis player with an ace serve, or a gymnast with better strength and stability.

But the average person has little concern over punching power, shooting three-pointers, running through tackles, or throwing a shot put 70 feet. For most people, following a workout like CrossFit, scaled to their level of fitness, will yield far greater results for everyday living than will the programs most people are doing.

Let’s Discuss ItI’d like to see the trainers, the non-trainers, the athletes, the non-athletes, and everyone else (if you don’t classify yourself in one of the other categories) discuss three things:

• Is my description of GPP correct?

• Just how much focus on GPP should there be for a specialist?

• Does the normal person have a need (ignoring desires) for non-GPP focused work?

• How do you time GPP when working with an athlete and when do you switch over to SPP?

Obviously you’re free to discuss whatever else you want too.

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