A running question

[Sylv]

[quote="Ben"]"Basically my right knee is coming in towards the cross bar"

May or may not be of use but for me I was told, it was Feet and type of arch, which caused this problem. Resolution was insoles in shoes and wedges under cleats.

[Lucyap]

I guess the mention of insoles goes back to the bare foot running question
But, I have found custom insoles have helped me, and I also have wedges under my cleats. The physio showed me how to tape my knees up, as well as strengthening them. The taping has really helped, stopping any knee pain, especially on the hills!

Lucy.

[higg]

Don't be too discouraged by this, Marek, most runners have been to the physio for something or other, and usually 2-3 weeks before their "peak" event.

Previously you mentioned spending months to get your running sorted, so thinking long term you have time for a setback or two. Just take it easy, your muscles will take that time to sort themselves out so that they can match the CV fitness you have built on the bike. My advice, for the first 3-6 months, would be if you feel you are working your CV system while you are running then you're going to fast. Your legs will take a long time to be robust enough to really stretch your CV fitness without injury.


Aodan.

[Marek]

Ok, so thought I would resurrect the running discussion as a lot of people have been asking me how it has been going with the barefoot training. Well, I pulled a calf muscle a week before the Ballbuster in November and this put pay to putting in a good time. But did a lot of work with a great Physio in London on exercises and trying to correct my running. She gave me some strengthening exercises which I did religiously every day for a few weeks and the forefoot running became easier and easier.

I am using the Nike Free Run 3.0 which have very little to no support or padding. Really flexible trainers and I am enjoying running in them a lot. They feel like slippers, I actually wish I could wear them all the time instead of proper shoes. I am now doing around 12km at a similar, maybe slightly slower pace than I used to do, but it feels a lot better. The speed is gradually coming on and the pain in my calves is almost gone completely after one of these runs.

So, I think that I have got some way to cracking it, I now just need to work on building up the speed, which to some degree is actually more down to my fitness levels not being their best after a relatively heavy December on the sauce and not doing much due to the weather. Want to build up to maybe a half marathon type distance by March and then maybe have another go at the March Ballbuster using the new technique.

January has started off well, am on a no booze month and am getting in some quality training sessions. Did my fastest time into work today on the just under 10km run. So, I will keep it up and hopefully my times will be proven in a race situation sometime in the next few months.

By the way, the cheap Chinese Vibrams were not great, in fact they are at the back of my cupboard, might use them on the beach but unlikely to run in them.

Cheers

Marek....

[Rob C]

Hi Marek,
Did the free run shoes 5ale any getting used to? I'm thinking about getting a pair.

[Marek]

Yes, they did take a while, mainly because I was not used to landing so much on the fore to mid foot. If you already land that way then should be fine. Otherwise, if I were you I would build up very slowly and do some strengthening exercises. If your interested in the exercises I had to do then let me know and I will post them. Might not be needed or the right exercises for you, basically I pronate quite a lot.

Cheers

Marek....

[neilb]

Hi all

I have Nike Free 3.0 too. Had them about 2 weeks now and I've done about 6 or 7 runs in them ranging from 20 mins to 2 hours (today) but usually around the hour mark. So this a limited time / experience review...

Previously, I have used many different brands of running shoe and none of these have caused me injury either so perhaps I've just been lucky generally.

As Marek says, the Nike Free 3's are really soft, pliable and light shoes. How they cost so much for what they are God only knows but at least they are much cheaper than Newtons The Free 3's are fun to run in but, to be honest, Im not usually thinking too hard about my shoes when I'm running.

After the first few times using the Free 3's I noticed reasonably tight calfs after the run too which were tighter the morning after. They eased off nicely after an hour or so, so not damaged, just tight after a nights sleep. After the 2 hour run today the most tired area again are my calfs but I have compression socks on now and they are doing the trick nicely. Will ice them this evening too.

I have been lucky enough to be doing a full winter of cross country racing this winter in spikes (no cushioning or support either) so perhaps I have been building up a bit of foot and calf strength generally. As others have said, if I was new to running I would certainly take it gently in these shoes, just so the old muscles can get used to not having built in stability or support from the shoes and build foot and calf strength.

Cheers

Neil

[Sylv]

Hey Neil
Did you enjoy the Surrey champs? : )
I'm using the Brooks spikes but they're not the best when there's some rocks and hard pack bits. Had Adidas Kanadia for xc but they are worn out. Tried some Adidas XT but they seem a bit heavy. Would you recommend some agressive-thread, lightweight xc shoes?

[neilb]

Hi Sylv

At Lloyd Park? No, had an absolute flippin' terrible time there !

I'm not looking too forward to Parliament Hill next weekend either. The long, hilly, muddy courses are just not my cup of tea but you don't get a choice in these matters...!

As for your xc shoe question, I must admit I don't know enough about the various brands to be able to say. I know Carl (Ferri) has tried a couple of different ones but I have my trusty Saucony Kilkennys XC spikes which seem to do me just fine. They are caked in mud nearly all the time so I guess that'll minimise most of the lightweight benefit? I seem to spend most of my time cleaning the mud off and trying to persuade the spikes to come out, which they are often reluctant to do.

You racing the SE champs at Parli Hill? If so, I'll see you there. I'll be at the back trying to keep out of trouble. Gimme a flat course any day of the week!

Cheers

Neil

[higg]

You can't go far wrong with these :

http://www.alpineworld.com/trail/walsh.html

not strictly speaking a cross country racing shoe but a general off-road shoe. Sure spikes may be better in mud but these are quite versatile and can take the odd mile or two on tarmac without too much pain. I used them when orienteering but it was 10 years ago.

Aodan.

[Sylv]

Was just looking at these on wiggle's impressive selection Aodan, amongst others!

Like the look of these http://www.inov-8.com/Products-Detail.a ... 5050973118

Neil, no I won't be.

[Marek]

Those Innov trainers look really cool. I have read a bit about them and they sound quite good for off road. The Nike Frees are not great off road as a bit slippy, might try to get a pair of those. Apparently they are not great for Triathlon though as the lacing system is meant to be a bit complex.

Cheers

Marek....

[higg]

I don't know them myself but they look good. Narrow last, minimal cushioning so you can feel the ground. The uppers might not be sturdy enough for running through undergrowth or rocky mountains but I guessing they're quite quick for paths/trails and parkland. The published weight is the dry weight, OK in summer and on trails but once it sees wet grass or mud it's all depends on what sticks/absorbs.

Aodan.

[Sylv]

For a fast entry:

[img]http://www.uncrate.com/men/images/2010/04/scott-t2-pro-xl.jpg[/img]

They also have a "rocker" sole that's meant to quicken the transition from heel to toes (not for you then Marek)

[Sylv]

[quote="higg"]You can't go far wrong with these :

http://www.alpineworld.com/trail/walsh.html

not strictly speaking a cross country racing shoe but a general off-road shoe. Sure spikes may be better in mud but these are quite versatile and can take the odd mile or two on tarmac without too much pain. I used them when orienteering but it was 10 years ago.

Aodan.