up:: [[Health, Fitness, and Longevity]] tags:: #source/speech people:: [[Daniel E. Lieberman]] source:: [Being Human | Daniel Lieberman | Born and Evolved to Run - YouTube](https://www.youtube.com/watch?v=cSQl5wZ4g6I) # Being Human - Born and Evolved to Run Daniel Lieberman begins by discussing the abnormal ways in which humans utilize their bodies in the modern world compared to our evolutionary past. They highlight statistics such as *excessive TV consumption, obesity rates, food wastage, sedentary lifestyles, and reliance on technology like cars and processed foods*. Despite this, the speaker acknowledges the marathon, a 26.2-mile race, as a popular event attracting thousands of participants annually. They emphasize the physical challenges and discomforts involved in running a marathon, including blisters, bleeding nipples, shin splints, and leg cramps. However, they also note the joy and sense of accomplishment experienced by participants upon completion. The speaker delves into the motivations behind marathon running, citing reasons such as *personal challenge, health improvement, and charity fundraising*. They mention the significant charitable contributions associated with marathon events globally. Additionally, they highlight the peculiar rituals and preparations runners undertake, such as using Vaseline and wearing unconventional attire during races. The speaker also questions why certain norms, like bringing dogs to marathons, are not observed, prompting deeper exploration into the evolutionary origins of human running ability. The speaker transitions to discussing the evolutionary theory behind human running, referencing a study published in 2004 titled "[[Born to Run]]." They propose that *humans evolved to run long distances, approximately two million years ago*, as a hunting and scavenging strategy. Despite lacking physical attributes typical of carnivores, such as speed, claws, and fangs, *humans developed endurance running* capabilities. This ability allowed early humans to pursue prey over long distances until the animals succumbed to exhaustion. The speaker illustrates this concept with biomechanical analyses and fossil evidence, suggesting that endurance running played a significant role in human evolution. **Key Points:** - Modern human lifestyle contrasts with our evolutionary past in terms of physical activity and diet. - Marathons attract participants for reasons such as personal challenge, health benefits, and charity fundraising. - Human endurance running abilities evolved approximately two million years ago as a hunting and scavenging strategy. - Despite lacking physical attributes of carnivores, humans developed endurance running capabilities, allowing them to pursue prey over long distances until exhaustion. - Biomechanical analyses and fossil evidence support the hypothesis of endurance running as a significant factor in human evolution. Humans have the unique ability to engage in long-distance running, contrasting it with other animals' capabilities. It explains how humans have evolved *physiological adaptations* that enable them to run efficiently over long distances, such as *sweating to cool down*, unlike quadrupedal animals which cannot cool down effectively while galloping. This ability, known as persistence hunting, involves *chasing animals until they overheat*, enabling hunters to catch them without sophisticated tools. This method has been practiced by various cultures worldwide and highlights humans' endurance running capabilities. **Key Points:** - Humans possess unique physiological adaptations for long-distance running, including sweating to cool down. - Persistence hunting, a method of chasing animals until they overheat, demonstrates humans' endurance running capabilities. - Unlike quadrupedal animals, humans can run efficiently in the heat, giving them an advantage in endurance running. - Ethnographic evidence shows that persistence hunting was practiced by various cultures globally. - Social aspects of running, such as running in groups, may have evolutionary roots in persistence hunting. The speaker discusses the significant amount of money raised by marathon runners for charity each year, highlighting it as a modern form of helping others through running, akin to the cooperative hunting behaviors of early humans. They emphasize the *inherent instinct to run to aid others*, suggesting that despite the evolution of societal norms and regulations against hunting during races, the core motivation remains to assist. Additionally, the speaker describes the physical and chemical adaptations that make humans well-suited for running, including *anatomical features like wide shoulders and short arms, as well as the production of endocannabinoids during exercise*, contributing to the euphoric "runner's high." See [[Endocannabinoids]]. They further explore the health benefits of running, referencing the Stanford Runners study, which indicates that *runners exhibit lower mortality rates and slower aging compared to non-runners*. This is attributed to the absence of physical activity as a primary factor in poor health rather than running being a direct medicinal intervention. The speaker also touches upon the evolutionary aspect of running, explaining its role in human development and suggesting that understanding running can shed light on universal human behaviors. In a quiz format, the speaker addresses misconceptions about running efficiency between genders, highlighting that women are equally efficient runners as men. They also discuss the optimal speed for trained runners, explaining how human running differs from other animals due to the presence of "flat Coster transport" resulting from elastic energy storage in the legs. Lastly, the speaker dispels the notion that Tarahumara runners from Mexico run extensive distances regularly, clarifying that they typically only run during races or ceremonies. **Key Points:** - Marathon runners raise substantial funds for charity annually, reflecting a modern form of cooperative behavior reminiscent of early human hunting. - Humans possess physical and chemical adaptations that make them adept runners, including anatomical features and the production of endocannabinoids. - Running contributes to better health outcomes, as evidenced by studies showing lower mortality rates and slower aging among runners compared to non-runners. - Understanding the evolutionary significance of running can provide insights into universal human behaviors. - Quiz questions address misconceptions about running efficiency between genders, optimal running speed for trained runners, and the running habits of Tarahumara runners, offering clarifications based on scientific research. #### Running Form The discussion focuses on the biomechanics of running, particularly the various foot strikes – rear foot strike (heel strike), midfoot strike, and forefoot strike – and their implications. *Landing on the heel results in more collisional energy and rapid stopping of the lower body*, whereas landing on the ball of the foot allows for a more gradual stop, involving fewer joints and less mass, thus reducing impact forces and potential injury risk. Modern running shoes have influenced the prevalence of heel striking, but there's ongoing debate about its benefits versus risks. Running is viewed as a *skill that requires learning and practice, rather than just a natural ability*. Observations from different cultures show that running techniques are often learned through imitation and practice within social groups. The debate about the best running form is ongoing, prompting the examination of key components such as posture, stride frequency, foot strike, and overstriding. **Key Points:** - Posture: *Leaning from the hip rather than the ankle* to reduce bending moments and torque around the hip. - Stride Frequency: *Optimal stride frequency is around 170-180 steps per minute*; lower frequencies result in longer strides and increased knee forces. - Foot Strike: Different foot strike patterns (heel, midfoot, forefoot) have implications for impact forces and muscle engagement. - Overstriding: Landing with the foot too far in front of the body, leading to braking forces and potential injury. *Aim for vertical tibia and shins on landing*. Two individuals, Kathleen and Amber, are analyzed based on their running form. Kathleen exhibits a forefoot strike with good posture and stride frequency, although increasing stride frequency could improve efficiency. Amber, on the other hand, demonstrates a heel strike with overstriding, resulting in higher impact forces and potential knee strain. Suggestions for Amber include *maintaining a more vertical tibia during landing to reduce knee torque* and potential injury risk. Overall, the discussion highlights the importance of understanding and refining running form to optimize performance and minimize the risk of injury. The discussion centers around the correlation between overstride and heel strike in running, with varying opinions on the matter. The speaker acknowledges the lack of unanimous agreement on this topic. However, they suggest a pattern where overstriking and heel striking can potentially lead to injury, though they refrain from offering prescriptive advice. The implication is that excessive impact from overstriding and heel striking can pose challenges, particularly with a high volume of running.