Minimalist running.
Discussion
Sway said:
Cheers, I've been doing some reading on fore and mid foot striking, it appeals due to the improved shock absorbance protecting my knee.
Suppose what I'm asking is what do I do to get to the point I can run for 30 minutes at a 'decent' (whatever that means) pace? Where do I start, the treadmill at fixed speeds and distances? That sort of thing.
The furthest I've run for a few years is 50m...
Assuming you mean 50 metres not miles! Suppose what I'm asking is what do I do to get to the point I can run for 30 minutes at a 'decent' (whatever that means) pace? Where do I start, the treadmill at fixed speeds and distances? That sort of thing.
The furthest I've run for a few years is 50m...
Start slow, really slow, I have the trail gloves also and whilst they are a great shoes, they are very minimalist. This is not a bad thing, as you'll be learning good form right from the start. Start with really short distances, a mile maximum if you've not done anything previously.
If it feels sore, hard, or you're really puffing then slow it down. The first few weeks of running are about conditioning your legs for running, if this means it's not pushing your cardiovascular system very hard then don't worry about it.
The biggest mistake beginners make is going out too fast, I've got a buddy who told me he went out for a 2 mile run at 8 min/mile pace as his first run, and hated it and never wants to run because it was so painful, this is not surprising at all. 8 min miles would be a respectable 5k pace for someone who's been running months, let alone a first run. Start off at a speed that doesn't hurt, and then slow it down some more!
Thanks.
Went on the treadmill today prior to some weights, six minutes and 600 metres, slowly built to 8km/h.
Felt comfortable cardio wise, ankles felt stiff and could feel it in my arch for the last couple of minutes, decided to leave it there.
No aches now, so planning on carrying on with these slow, short runs and see how I get on.
Went on the treadmill today prior to some weights, six minutes and 600 metres, slowly built to 8km/h.
Felt comfortable cardio wise, ankles felt stiff and could feel it in my arch for the last couple of minutes, decided to leave it there.
No aches now, so planning on carrying on with these slow, short runs and see how I get on.
LordGrover said:
Treadmill is not the same, especially barefoot. There's no push-off as the 'ground' is moving and doing it for you.
True if flat, but a treadmill set to an incline of about 2° is pretty similar to road running. It's certainly better than dipping your feet into running in the weather we had for the last four months!
Cheers chaps, I'll set the treadmill to 2° incline from now on.
When I said yesterday that my calves were fine. That was a hasty, I'll judged comment.
My calves f
king ache! Not helped by the fact my quads and hamstrings also ache like a bd after a decent session of squats and deadlifts.
Couch to 5k looks good - not bothered by running outside (I'm in Zurich so no one I know would see me!), but want to get in decent shape on the treadmill (where I can hop in a lift and a few steps to my hotel room) rather than get stuck/lost. Once I can do 5k on the treadmill (no rush), then I'll start doing a Saturday morning run from home along the beach.
When I said yesterday that my calves were fine. That was a hasty, I'll judged comment.
My calves f
king ache! Not helped by the fact my quads and hamstrings also ache like a bd after a decent session of squats and deadlifts. Couch to 5k looks good - not bothered by running outside (I'm in Zurich so no one I know would see me!), but want to get in decent shape on the treadmill (where I can hop in a lift and a few steps to my hotel room) rather than get stuck/lost. Once I can do 5k on the treadmill (no rush), then I'll start doing a Saturday morning run from home along the beach.
If starting toe-strike: Run. Wait three days. Repeat.
Calves are feeling it a bit though 
My mid-foot running form/techhnique is definitely improving. I'm much lighter on my feet and my calf strength is better, even if they're not fully reliable yet (the new foam roller appears to be helping).
I've now found that, for the short distances I've been running since suffering a calf strain/tear a couple of weeks ago, that I feel more comfortable in my fairly snug-fitting, 1960s-style Onitsuka Tiger Mexico than in my Puma Faas 300.
The Mexicos have only a 7mm outsole, with no mid-sole, at the forefoot and an additional 7mm mid-sole at the heel.
The (very lightweight) Puma shoes now feel quite squishy in comparison
This may or may not be influenced by my current reading material:
A very interesting book that I would recommend, albeit one that contains some apparent hyperbole and questionable logic at times.
Maybe I'll begin running rocky trails in home-made, tyre rubber sandals at some point...
I've now found that, for the short distances I've been running since suffering a calf strain/tear a couple of weeks ago, that I feel more comfortable in my fairly snug-fitting, 1960s-style Onitsuka Tiger Mexico than in my Puma Faas 300.
The Mexicos have only a 7mm outsole, with no mid-sole, at the forefoot and an additional 7mm mid-sole at the heel.
The (very lightweight) Puma shoes now feel quite squishy in comparison
This may or may not be influenced by my current reading material:
A very interesting book that I would recommend, albeit one that contains some apparent hyperbole and questionable logic at times.
Maybe I'll begin running rocky trails in home-made, tyre rubber sandals at some point...
el stovey said:
You can download "born to run" as an audiobook and listen to it during your long runs.
I've never been one to use headphones whilst running or cycling. They are the few times when I get away from noise and distractions.I also prefer long runs or rides to be on (easy) trails which require a bit more concentration.
I find my calfs are absolutely fine if I don't go flat out.
I think barefoot technique encourages you to run quickly, maybe only if you're used to heel striking. Either heel striking or minimalist I've always stretched then gone flat out for my whole run, as much as my lungs could take.
Over the last few weeks I've discovered warming up properly, walking for 1/2 mile then running around 11min/mile for a mile before turning the pace up to 9 and later 8/8:30min/mile. And now... I don't have destroyed calfs, and I have much less tightness or injury. I did 6 miles yesterday in my Merrell Trail Gloves and felt fine the whole way. No tightness in my legs today, I think I'll go for a shorter one tomorrow.
Anyone running in Merrell Vapor Gloves? I like the look of them.
http://birthdayshoes.com/vapor-glove-merrell-baref...
I think barefoot technique encourages you to run quickly, maybe only if you're used to heel striking. Either heel striking or minimalist I've always stretched then gone flat out for my whole run, as much as my lungs could take.
Over the last few weeks I've discovered warming up properly, walking for 1/2 mile then running around 11min/mile for a mile before turning the pace up to 9 and later 8/8:30min/mile. And now... I don't have destroyed calfs, and I have much less tightness or injury. I did 6 miles yesterday in my Merrell Trail Gloves and felt fine the whole way. No tightness in my legs today, I think I'll go for a shorter one tomorrow.
Anyone running in Merrell Vapor Gloves? I like the look of them.
http://birthdayshoes.com/vapor-glove-merrell-baref...
I've managed to work up to a kilometre on the treadmill at 12kph.
For someone who hasn't run in nearly 15 years I'm feeling good about that!
Worked a lot on my calves and foot flexibility, which I'm noticing when lifting weights too.
Loving my Merrell Trail Gloves so much they're rarely off my feet...
For someone who hasn't run in nearly 15 years I'm feeling good about that!
Worked a lot on my calves and foot flexibility, which I'm noticing when lifting weights too.
Loving my Merrell Trail Gloves so much they're rarely off my feet...
Esseesse said:
I find my calfs are absolutely fine if I don't go flat out.
I think barefoot technique encourages you to run quickly, maybe only if you're used to heel striking. Either heel striking or minimalist I've always stretched then gone flat out for my whole run, as much as my lungs could take.
Over the last few weeks I've discovered warming up properly, walking for 1/2 mile then running around 11min/mile for a mile before turning the pace up to 9 and later 8/8:30min/mile. And now... I don't have destroyed calfs, and I have much less tightness or injury. I did 6 miles yesterday in my Merrell Trail Gloves and felt fine the whole way. No tightness in my legs today, I think I'll go for a shorter one tomorrow.
Warming up and down properly is a good way to reduce/prevent soreness. In the past I've found that my performances hit a plateau if I try to run every run hard (or even have fast pace in every run). I race and do the hard sessions better if my easy/steady runs are kept easy/steady.I think barefoot technique encourages you to run quickly, maybe only if you're used to heel striking. Either heel striking or minimalist I've always stretched then gone flat out for my whole run, as much as my lungs could take.
Over the last few weeks I've discovered warming up properly, walking for 1/2 mile then running around 11min/mile for a mile before turning the pace up to 9 and later 8/8:30min/mile. And now... I don't have destroyed calfs, and I have much less tightness or injury. I did 6 miles yesterday in my Merrell Trail Gloves and felt fine the whole way. No tightness in my legs today, I think I'll go for a shorter one tomorrow.
ewenm said:
Warming up and down properly is a good way to reduce/prevent soreness. In the past I've found that my performances hit a plateau if I try to run every run hard (or even have fast pace in every run). I race and do the hard sessions better if my easy/steady runs are kept easy/steady.
I found the same, I think most people need to make their long runs slower and their fast runs faster. Variety also makes training more enjoyable, instead of just banging out the same distances and paces all the time and not really improving, I found doing long slow runs and on other days shorter interval sessions or something like hill sprints made me improve and also avoid injury. If people suffer from injuries doing stuff like squats and hill sprints will strengthen legs and their associated supporting structures. Bit of a No Sh*t Sherlock article on the BBC: http://www.bbc.co.uk/news/health-22528387
Basically saying that if you heel strike you're more likely to get injured regardless of your footwear. Well, yes. For some running with a midfoot strike is easy in any trainers, for others barefoot/minimalist shoes help them achieve that - the goal should be the midfoot strike, not the footwear.
Basically saying that if you heel strike you're more likely to get injured regardless of your footwear. Well, yes. For some running with a midfoot strike is easy in any trainers, for others barefoot/minimalist shoes help them achieve that - the goal should be the midfoot strike, not the footwear.
ewenm said:
Bit of a No Sh*t Sherlock article on the BBC: http://www.bbc.co.uk/news/health-22528387
Basically saying that if you heel strike you're more likely to get injured regardless of your footwear. Well, yes. For some running with a midfoot strike is easy in any trainers, for others barefoot/minimalist shoes help them achieve that - the goal should be the midfoot strike, not the footwear.
That also seemed obvious to me when I first heard about mid-foot/minimalist running, as I tried to learn it in my old (thick-heeled) shoes, but very many people are followers of marketing rather than science.Basically saying that if you heel strike you're more likely to get injured regardless of your footwear. Well, yes. For some running with a midfoot strike is easy in any trainers, for others barefoot/minimalist shoes help them achieve that - the goal should be the midfoot strike, not the footwear.
The difference is in the running not in the buying of a pair of fancy shoes. Cheap, thin-soled, flexible shoes that fit well will do the job. There's no need for anything more. The less 'technology' the better.
The problem is changing the running style and conditioning the muscles to cope.
Having started at the beginning of the year, I have developed a reasonably good style, gait and lack of pain due to fatigue, but am still having problems with calf strains.
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