Beginner - Transitioning from Heel Strik to Toe Strike.
Discussion
Hi
have finally got off my lazy backside and started the fitness campaign with a view to completing a duathlon in a couple of months but I'm struggling with the running at present; currently half way through a C25K running app utilising interval training.
Having always run in the past using my heel to strike first, I came across the (new to me) toe/mid foot method which I first practiced last Friday. Initial impressions were that it felt much 'lighter' than heel strikes and took a lot of pressure off my knees but despite stretching over the weekend I had to revert to heel strike method on Monday to complete the run due to very sore calves.
Last night, I tried again but found my calves getting sore quite quickly and my dodgy ankle playing up - this may have been due to the knee brace restricting movement in that leg. Got back, hot shower/bath and ice pack on ankle legs and feel better today, which I'll complete with a massage...
My questions are:
Should I just continue with the heel strike method until I can comfortably run 5k and THEN learn the toe strike form, or use the toe strike method whilst I'm relearning how to run?
Any idea how long it will take before my calves get used to this method?
Would I be better running more slowly, concentrating on toe strike technique to improve, before building in more speed?
For clarity, my definition of toe/mid sole strike are the same thing. In my mind at least.
Any help appreciated.
have finally got off my lazy backside and started the fitness campaign with a view to completing a duathlon in a couple of months but I'm struggling with the running at present; currently half way through a C25K running app utilising interval training.
Having always run in the past using my heel to strike first, I came across the (new to me) toe/mid foot method which I first practiced last Friday. Initial impressions were that it felt much 'lighter' than heel strikes and took a lot of pressure off my knees but despite stretching over the weekend I had to revert to heel strike method on Monday to complete the run due to very sore calves.
Last night, I tried again but found my calves getting sore quite quickly and my dodgy ankle playing up - this may have been due to the knee brace restricting movement in that leg. Got back, hot shower/bath and ice pack on ankle legs and feel better today, which I'll complete with a massage...
My questions are:
Should I just continue with the heel strike method until I can comfortably run 5k and THEN learn the toe strike form, or use the toe strike method whilst I'm relearning how to run?
Any idea how long it will take before my calves get used to this method?
Would I be better running more slowly, concentrating on toe strike technique to improve, before building in more speed?
For clarity, my definition of toe/mid sole strike are the same thing. In my mind at least.
Any help appreciated.
Tiggsy said:
Best thing I ever did was switch - 35 years of sore knees/shins/hips vanished overnight!
It is CRAZY hard work on your calves but I pushed it hard and stayed just the right side of injury (but still VERY sore...as in, VERY!) It also takes a while for the foot muscles and ankle to get used to it.
I found zero drop shoes were the only way to run...I couldnt (and still cant) run properly in my old Asics - but I wouldnt want to. I run 3/4 times a week and (despite being over 16 stone) feel lighter on my feet than I ever did in any other shoe.
Glad it's not just me then. Have just bought a pair of Newtons so now 'have all the gear and no idea'...It is CRAZY hard work on your calves but I pushed it hard and stayed just the right side of injury (but still VERY sore...as in, VERY!) It also takes a while for the foot muscles and ankle to get used to it.
I found zero drop shoes were the only way to run...I couldnt (and still cant) run properly in my old Asics - but I wouldnt want to. I run 3/4 times a week and (despite being over 16 stone) feel lighter on my feet than I ever did in any other shoe.
I am a running god! Mo Farah, move over. Managed 4.4 km tonight bouncing away so pretty chuffed, though not sure if this was down to missing out my calisthenics prior to running or cheddar cheese sandwiches/Ovaltine for lunch?
And yes, I did do the 'Mobot' when I finished but living in the middle of nowhere, no-one saw.
And yes, I did do the 'Mobot' when I finished but living in the middle of nowhere, no-one saw.
OK, a quick update and then some questions...
Wednesday - 10k at a slow pace for endurance
Friday - interval/fartlek training for speed
Does this sound like a sensible regime or is there a better way of training? Any suggestions for an interim fartlek programme that would be motivating?
- Am now starting to complete 5k in 29 minutes, averaging 10.2kmh which was a milestone for me the other day; mid-foot striking all the way comfortably.
- Completed my first 10k run today but plodded round in 1:08:12 - speed dropped to 8.9kmh but I started to lose form in the last 1km due to tiredness; this could have been due to the low speed or just plain knackered muscless although I wasn't breathing that hard but was bored!
- I've read that road running is easier as it provides more bounce as your feet rebound off the tarmac but I find trail running, despite the greater concentration required, to be easier and more enjoyable. Why?
- I have my first 10k 'race' in a couple of weeks, so is there anything I can do increase my pace in the next couple of weeks as whilst I know I can complete the distance it will be boring as hell at my current pace?
- My intention is to complete three runs per week between now and then as follows:
Wednesday - 10k at a slow pace for endurance
Friday - interval/fartlek training for speed
Does this sound like a sensible regime or is there a better way of training? Any suggestions for an interim fartlek programme that would be motivating?
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