Run Run Away » asics running

Shoes/Clothing for rain and cold?

admin — Mon, 20 Sep 2004 00:00:00 +0000

Question:

– Hide quoted text — Show quoted text – Any comments about headwear and/or gloves? Yeah. You need gloves earlier than you think, your hands are even colder running than walking (you can’t put your hands in your pockets, fold your arms, etc while you’re running). If it’s in the low 40s or colder, wear gloves. Depending on how cold it gets, you may find a pair of mitts handy. As for hats, any moderately warm hat that covers your ears and is made of synthetic material should do. Cheers, Do you still recommend those same gloves from last January?

Sorry about the time lag in responding. Yes. Actually, there are a bunch of brands that make gloves: sugoi, hind, sporthill, asics, etc etc. Any of these should be pretty good. Depending on how cold it is, you may want mitts. Cheers, — Donovan Rebbechi http://pegasus.rutgers.edu/~elflord/

Response:

What clothing and shoes can you recommend for running in the rain and cold? Regards, H.

I thought you were a cyclist too?? I wear winter cycling tights (without the butt padding) when it’s cold and wet. And the same shirts (silk or synthetic) that I would wear under a jersey when riding in similar weather. Also, I’ve had good luck with tights made for kayaking, although some of those are kind of plastic feeling, i would avoid those. The few times I’ve worn a cycling jacket when running, it’s been way too hot, although I think it work fine if the temp goes low enough. Seattle also, -J

Response:

Now that the cold and rainy season is just about here again, I am extra determined to spend as little time as possible in the gym on the treadmill again this year. I want to spend as much time as possible outside, and that means running in the rain and/or cold. I just cannot bear spending the next 6 months in the gym like last year. I lost so much fitness last fall/winter because I could barely force myself to go to the gym, and I don’t want that to happen again. What clothing and shoes can you recommend for running in the rain and cold?

It’s time for a winter clothing thread already? Since I live in Atlanta, I’m no expert at what to wear for the bitterly cold temps (see Dot for that stuff). However, I’ve had some experience in dealing with the wet/cold combination. For me, this combination of temps in the 30s with rain can make a run downright miserable. Getting soaked to the skin when it’s that cold can bring on hypothermia, even while running at a good clip. What has worked best for me is a good long sleeve t-shirt such as InSport Thermagrid 50. The zipper is nice in case you get too warm. Cover that with either a vest or a jacket (something that will breath yet repel the rain), such as Sugoi Excel Stretch Perk. I don’t normally wear tights, but for this situation they’re a must. Loose running pants will cause your legs to go numb once they are wet. The shoes don’t seem to matter. The socks should be coolmax or wool (not cotton). Phil M. — "Learn from the mistakes of others. You can’t live long enough to make them all yourself."

Training Week Ending August 29, 2004

admin — Sun, 29 Aug 2004 00:00:00 +0000

Question:

Hi Tim- I do do some stretching in bed before rising. I think it does help some. I agree, it seems that the pace run has a lot of bearing on the injury. If I run too fast *or* too slow it aggravates it. Oddly, though, on the day after a long run is when it is the best! But, yep, I am also doing a lot of stretches for the lot of the back of the leg. I do know that I am naturally tight back there and that is a contributing factor. And I also use "The Stick" and roll the foot (tennis balls work too). Best of luck! I do hope we’ll both be hobbling a bit less soon! Teresa in AZ – Hide quoted text — Show quoted text – Greetings, rec.runners! Please tell us about your training week and goals. Goals: STILL get over left foot PF, Me too. Did a 25 mile trail run yesterday with a friend just for fun and after I got home and showered my PF started really aching. I got a bit worried that I’d *really* angered the injury gods but the pain settled as soon as I started walking round in my shoes again. Something that I’ve found with mine is that for me, it’s speed that causes the most trouble, distance doesn’t seem to aggravate it as much. Anyway, while I was lying in bed this morning I could feel that characteristic tightness in the sole of my foot when I dorsiflexed it but I kept wiggling it for a while and when I did get up to make the coffee, I was pleasantly surprised to find that I hardly had any tenderness. Quite what the significance of this little tale is I’m not sure but maybe there’s a case for doing some non-weightbearing stretching *before* you rise in the morning. I’m certainly doing lots of soleus/gastronemius/Achilles/hamstring and plantar fascia stretches after *all* my runs now (something I never used to bother with) and touch wood, I think things are improving. Hope you get on top of yours too. Tim

Response:

Tues- 8 miles Thurs- 16 miles – 2hrs 35min. While I felt good during this and I’m happy with the time, it’s too far for me right now. Two days later on Sat. I still felt stiff and had heavy legs taking the dog for a 15 minute jog. I don’t want to do any runs that I can still feel two days later, so I’m limiting runs to 13 miles or less for the near future. If that’s too far, I’ll cut back further. Sat- 5 mile walk. Sun- 10 miles, slow enough jog to be almost a walk. Trying to keep effort really low to make sure I continue to recover from last thurs. Goal for next week- avoid having knees lock up while sleeping. -J – Hide quoted text — Show quoted text – Greetings, rec.runners! Please tell us about your training week and goals. cheers, — David (in Hamilton, ON) www.allfalldown.org www.absolutelyaccurate.com

Response:

Greetings, rec.runners! Please tell us about your training week and goals.

mon: 0:30 biked, recovery tues: 0:40 ran, hr 135 wed: 1:10 biked, hr 137, 20 mins light tempo, weights thur: 0:40 ran, hr 152, 30 mins tempo fri: off sat: 1:20 biked, hr 135, hilly sun: 0:50 ran, hr 148, flats, way too hot and humid Goals: 50k trail race in 2 weeks, 26k orienteering race in Oct. Recovery week after last long training run last Sunday (6 hrs+). Legs were fine and recovering well until thursday, then I messed up and went a bit too hard. Overall my training has gone far better than expected. My long run was a breakthrough. Now the hard part – going easy the next 2 weeks without putting on a few pounds. – Tony

Response:

Greetings, rec.runners! Please tell us about your training week and goals.

T – 4.5 miles – fartlek S – - total: 28 miles – highest ever weekly mileage. This was a good week. The calf pain that was bothering me last week seems to have disappeared. Mileage was the highest ever, tying my highest during my marathon training a few years ago. 8 miles was also my longest run in a couple of years. Felt much less tired than expected. Plan to keep mileage to around 25-30 miles for now. Goals: Am kind of considering a 5K in September. I think I might be able to do 19:30 or thereabouts. Still want to do a sub-19 5K and a sub-5 mile by the end of the year. jobs

Response:

Greetings, rec.runners! Please tell us about your training week and goals.

M: 3.4 mi T: off W: 3.4 mi Th: off F: 3.4 mi Sa: 2.0 mi Su: play ultimate for 3.0 hrs. wu 3x.5mi cd 0 Total mileage: 13.7 mi Pretty happy with getting all of my running mileage in while heading back to classes. Sucked at getting on the bike this week. On Friday, I began house-sitting across town. This place is about 45 minutes farther from work & 40 minutes farther from school. Plus I have to add in another 1hr of daily chores. So this week will likely be even tougher. Oh well…that’s what weekends are for. Goals this week M: Run 5.0 miles around park T: Ultimate & sprints? W: off Th: off Fr: 3.5 miles Sa: 3.5 miles Su: 3.5 miles Total mileage – 15.5 mi

Response:

Greetings, rec.runners! Please tell us about your training week and goals.

Goals: 100m Santa Barbara 10/2 800m Long Beach 10/17 Arturo Barrios 5K 10/24 Sun: Travel DNR Mon: 4 X 30 flying (3.00), 10 min rest Tue Weights Wed: 2M beach, barefoot (11:06) Thu: 6 X 100 (11.7 ave) 60 sec rest Fri 2.5M beach, barefoot (14:33) Sat Weights Sun: 4 X 30 flying (2.86), 10 min rest This was the second of 3 weeks in maximum velocity phase. Peak speed should be showing up over the next couple of weeks, then taper/speed endurance. Upper body weights go to maintenance after the coming week. Lyndon "Speed Kills…It kills those that don’t have it!" –US Olympic Track Coach Brooks Johnson

Response:

Greetings, rec.runners! Please tell us about your training week and goals. Goals: STILL get over left foot PF,

Me too. Did a 25 mile trail run yesterday with a friend just for fun and after I got home and showered my PF started really aching. I got a bit worried that I’d *really* angered the injury gods but the pain settled as soon as I started walking round in my shoes again. Something that I’ve found with mine is that for me, it’s speed that causes the most trouble, distance doesn’t seem to aggravate it as much. Anyway, while I was lying in bed this morning I could feel that characteristic tightness in the sole of my foot when I dorsiflexed it but I kept wiggling it for a while and when I did get up to make the coffee, I was pleasantly surprised to find that I hardly had any tenderness. Quite what the significance of this little tale is I’m not sure but maybe there’s a case for doing some non-weightbearing stretching *before* you rise in the morning. I’m certainly doing lots of soleus/gastronemius/Achilles/hamstring and plantar fascia stretches after *all* my runs now (something I never used to bother with) and touch wood, I think things are improving. Hope you get on top of yours too. Tim —

Response:

Greetings, rec.runners! Please tell us about your training week and goals.

M: run 3.4 mi T: off W: run 3.4 mi Th: off F: run 3.4 mi Sa: run 2 miles Su: play ultimate for 3 hours in hat tournament, warm-up 2x.5 mi, no c.d. Total mileage: 13.2 miles Pretty happy with my mileage and classes. Various factors made biking not an option this week. On Friday I began house-sitting for my parents. This increases my morning commute by 45 minutes, increases my drive home from classes by 30 minutes, and means an hour+ of daily chores (dog, horse, flower beds, gardens) that I don’t have to do living in a small apartment with no animals. Hopefully, I can fit everything in. ~becca

Response:

Toss the Brooks, they have a very short life compared to other brands. They almost certainbly contributed to your knee troubles.

Next time.

Response:

Next time.

Translation to english please? Brooks are good shoes until they prematurely self-destruct on you. If the truth hurts, get your hand out of your pants.

Response:

Next time. Translation to english please? Brooks are good shoes until they prematurely self-destruct on you. If the truth hurts, get your hand out of your pants.

Sorry, but I bought a new pair yesterday, before consulting rec.running for your advice. Maybe I can go back to the store to exchange them. I’ll tell them that Bill Rogers told me they suck. I will. If they don’t take them back, I’ll run 299 miles in this new pair and try something else. I really liked the last pair, which is why I bought them again. There was a pair of Asics that felt exactly like these do. How many steps do you predict I’ll get out of them?

Response:

Greetings, rec.runners! Please tell us about your training week and goals.

Goals: STILL get over left foot PF, Saguaro Nat’l Park 8-mi on Sept 6th, Tinfoilman sprint tri Oct 17th (my first). Mon: 5.45 mi @ 9:07 pace. Overcast, mid-80’s today with a SW wind. Foot pretty good today Tue: 6.3 mi @ 8:30 pace. Overcast, windy, hi 70’s! (In Tucson in August!!) Foot a little achy towards the end, but not bad. Wed: 5.25 mi @ 9:59 pace. Quite warm and dry today, what a difference. Possibly end of monsoon season. Did Pilates ball ab workout in PM. Thurs: 3.45 mi @ 9:11 pace. Mid-90’s and drier yet. Foot good. weights workout in PM. Fri: rest day, ahhhh Sat: 15.42 mi avg 9:29 pace. Fairly warm and muggy. Foot good first 10 miles, then got tired (I think arch sag made it harder). Also might have gotten slightly dehydrated. Was warmer and humider than I realized when I set out, first 12 miles was at 9:20 pace. Then I slowed some on purpose. Total: 35.87 mi YEAR TOTAL (reached 52 weeks in logbook): 1393.43 mi, with 4 weeks completely off (so avg’d 29 mi/wk). Slighlty less mileage than last yeat (1403), but last year I only took one week off. Teresa in AZ

Response:

Mon 08/23 2.2 mi 11:12/mi Tue 08/24 3.2 mi 11:45/mi Wed 08/25 dnr Thu 08/26 dnr Fri 08/27 dnr – planned to run, too hot & humid & smoggy Sat 08/28 6:30AM 2.4 mi 12:41/mi Hot and muggy already 8:30PM 1.4 mi 12:06/mi Sun 08/29 3.7 mi 12:34/mi Goals: 1.) Build Miles Per Week and Time On Legs (20 mi per wk by November) 2.) Have some fun: 5K Sept. 12; 5K Oct. 2. Well, I started running in January, got sick and re-started end of February. Ran a total of 19 miles in March, 29 in April, 32 in May, 39 in June, 47 in July, and with Tuesday’s run will be over 50 for August. That looks like progress, anyway. — Daniel

Response:

Toss the Brooks, they have a very short life compared to other brands. They almost certainbly contributed to your knee troubles.

Response:

Last Sunday was a great run, even getting bitten by a dog 3/4 the way through couldn’t ruin my stride. After the trip to the ER for tetanus, rabies IG, rabies vaccine, and Augmentin, I noticed some pain developing in my left knee. I thought it was probably from the run, it was a longer and faster tempo run than I had done yet. I also have been suspecting that my shoes were wearing out. The soles are showing a lot of wear for having only 300 miles on them (this is a new shoe for me…Brooks Adrenaline GTS). Anyway, I took two days off, the knee pain was gone by Tuesday night and I did a nice, pain free run on Wednesday morning. As soon as I stopped running and untied my shoes, my knee started hurting, just a little. Later that day was my second rabies vaccination and I woke Thursday with pain again. Friday felt great, ran again, I did one section of the run faster than I’ve done to date. Saturday, did a hangover run, deliberately slow, still no pain, even after the run. Sunday I got a new pair of shoes, and had my third rabies vaccination. I woke up this morning, walking down the stairs was painful, and I could hear stuff moving around in my knee. Sat on the couch drinking coffee, icing my knee, and feeling sorry for myself for not being able to run in my new freekin’ shoes. Looked up the side effects for rabies vaccination, sure enough, arthralgia. I have an appointment with my doc tomorrow to see what to do next. m dnr, knee pain. t dnr, knee pain. w 6.63mi, 61:08, always hilly, slight knee pain after run. r knee pain. f 6.63, 56:11, fast sections, no pain. s 9.15mi, 90:06, hangover, no knee pain. s dnr.

Response:

Greetings, rec.runners! Please tell us about your training week and goals.

Goal for the week: Increase mileage (as little as possible). Goal for later: 8 K race on 11th Sept. Mo: 11.1 K Fr: 3.3 K Sa: 4.4 K Su: 2.8 K Total: 21.6 K (2K, or 10%, up from last week) Bjorn

Response:

Goals: Run under 17:00 in the 5k and under 4:20 in the 1500m by July 2005. Su 4 30:42 Mo DNR Tu 4 31:18 We 4 2 mile race in 11:43. Th 4 29:14 Fr 4 29:05 Sa 4 28:44 Week: 24 miles Good week overal. Ed

Response:

Goal: Miles and LT work for NYCM Mon: DNR Tue: 6 easy/4 easy Wed: 12 Thu: 7 easy Fri: 14.2 Sat: 7 easy w/6×100m strides Total 65.1

Response:

Goals: 4 mile race Wednesday, 10 mile race Saturday, Half Marathon next month, Marathon October, Ultra next March. Mon: 8 miles Tue: 8 miles incl 4 x 1k repeats Wed: 8 miles Thurs: 8 miles Fri: 8 miles Sat: rest Sun: Half Marathon, 1:46. Total: 53 miles — Colm

: Greetings, rec.runners! Please tell us about your training : week and goals.

Response:

Sun: Off. Start of taper for Malibu Bulldog 50k Mon: 1:00 – 20 min w/u, 5 x 1:30 every 4 min, 5k+ pace. Tue: 0:50 – 20 min w/u, 5 x 1:30 every 4 min., 5k+ pace. Wed: 0:40

Starting out again

admin — Thu, 19 Aug 2004 00:00:00 +0000

Question:

Just keep a flexible attitude and you should be fine. Regards Free generic viagra (No shipping) http://www.vihagra.com

Response:

I replace mine every 400-450 miles. Its not my shoes. I am doing some stretching that an athletic trainer recommended to me. It involved loosening my IT bands and improving my balance. Joe

– Hide quoted text — Show quoted text – Joe, if you’re having a recurrent injury to the shin area to the point of a stress fracture, you need to work on the reasons causeing that. If you didn’t run you would not have the problem I assume. So running is the cause. Bad form can kill. Change something. Analyize what you Two words: NEW SHOES

Response:

I replace mine every 400-450 miles. Its not my shoes.

I’m thinking you should be looking at a different brand or model, noit just wear. I am doing some stretching that an athletic trainer recommended to me. It involved loosening my IT bands and improving my balance.

Before or after the injury? Is that what’s causing the problem?

Response:

I’m thinking you should be looking at a different brand or model, noit just wear.

Its strange, because I have been wearing the same shoe for 2 years and had no problems (NB 765). I am thinking of trying the Asics equivalent of the the 765. I think I may have received this injury from winter running and increasing my intensity. I got this injury right around the time I was adding intensity into my program and the ground had started to thaw, so I was running on pavement rather than compressed snow. I am doing some stretching that an athletic trainer recommended to me. It involved loosening my IT bands and improving my balance. Before or after the injury? Is that what’s causing the problem?

The AT thought my tight IT bands might be making my foot strike to deal more impact to the interior areas of my shin. Thus by loosening some of the muscles that make me strike this way, the impact will be more diffuse. He confirmed my strike by videotaping me and looking at the wear pattern on my shoes. All of this occured after my injury.

– Hide quoted text — Show quoted text – I replace mine every 400-450 miles. Its not my shoes. I’m thinking you should be looking at a different brand or model, noit just wear. I am doing some stretching that an athletic trainer recommended to me. It involved loosening my IT bands and improving my balance. Before or after the injury? Is that what’s causing the problem?

Response:

Its strange, because I have been wearing the same shoe for 2 years and had no problems (NB 765). I am thinking of trying the Asics equivalent of the the 765.

I’ve worn the 765. Although it seemed to require some break-in time, they ended up being one of my favorites. A similar shoe in the Asics line (I believe) is the GEL-1090. This shoe is just a little bit lighter. I like this shoe for long tempo runs. Phil M.

Response:

It’s possible that the NB’s were sufficent for the mileage and intensity of the last two years, but when you stepped it up they were not. Try the Asics, they really are a much better shoe.

Response:

Thanks for the advice. I have always been torn between asics and NB. Both companies are great. One of the things I like about NB is their committment to make their higher end shoes here in the US, rather than shipping it off to some 3rd world nation. Joe

– Hide quoted text — Show quoted text – Its strange, because I have been wearing the same shoe for 2 years and had no problems (NB 765). I am thinking of trying the Asics equivalent of the the 765. I think I may have received this injury from winter running and increasing my intensity. I got this injury right around the time I was adding intensity into my program and the ground had started to thaw, so I was running on pavement rather than compressed snow. It’s possible that the NB’s were sufficent for the mileage and intensity of the last two years, but when you stepped it up they were not. Try the Asics, they really are a much better shoe.

Response:

Thanks for the advice.

YW I have always been torn between asics and NB. Both companies are great. One of the things I like about NB is their committment to make their higher end shoes here in the US, rather than shipping it off to some 3rd world nation.

I can applaud that effort too! I think NB are good shoes if you can wear them, but first they need to get the marbles out from under the arch supports before I can wear them again.

Response:

I can applaud that effort too! I think NB are good shoes if you can wear them, but first they need to get the marbles out from under the arch supports before I can wear them again.

lol. I do have to admit, they do have funny arches. If I am running in a different brand shoe and then switch to NB, I find it takes a week or two to adjust to the funny arches.

Response:

Joe, if you’re having a recurrent injury to the shin area to the point of a stress fracture, you need to work on the reasons causeing that. If you didn’t run you would not have the problem I assume. So running is the cause. Bad form can kill. Change something. Analyize what you

Two words: NEW SHOES

Response:

and a New Attitude! TGRRABR – Hide quoted text — Show quoted text -Joe, if you’re having a recurrent injury to the shin area to the point of a stress fracture, you need to work on the reasons causeing that. If you didn’t run you would not have the problem I assume. So running is the cause. Bad form can kill. Change something. Analyize what you Two words: NEW SHOES

Response:

- Hide quoted text — Show quoted text – So after 9 weeks off of running to recover from my tibial stress fracture, I am preparing to come back to running, albeit slowly. I don’t plan on starting for another three weeks (12wks off). I have had no pain in my shin when walking or touching the area. Due to my lack of insurance coverage, I have not gotten a doc’s okay to start, but I figure if 12wks isn’t going to heal it, then I will have to see a doc. So here’s my plan (tell me what you think). I was thinking of starting by running every other day for 3 miles each day, slowly. I will build up to 20 miles/week over the course of 6-8 weeks. I figure by then I will have a good idea of how my body is handling the stress. In my previous attempts to recover I have found that I usually experience pain in the affected area within 1-2 weeks upon starting again. So how does this sound? Joe

I have had a number of stress fractures and complete breaks through the years. For a stress fracture I figure three weeks is the most time off needed. I start walking fast and even some 2-3 mile runs in that third week. Nine weeks off would be way too much for me. We have a park runner here who is 75 years old and fractured a hip trying to jump over a tennis net. Doctors wanted to put a pin in to help it heal. He declined and was running in six weeks. You can baby yourself all you want and nobody can really criticize it because you’re on the safe side. Or you can take a little chance in life. Don’t expect to be pain free no matter how much time you take off. Injuries sometimes have memories.

Response:

In theory, it sounds fine, although I wouldn’t set such precise goals for myself if I were you. Not yet, anyway. In the short term, I would just run whatever time/distance feels comfortable and see how things go. Setting goals you’re not certain you can reach can lead to a lot of frustration. – Hide quoted text — Show quoted text – So after 9 weeks off of running to recover from my tibial stress fracture, I am preparing to come back to running, albeit slowly. I don’t plan on starting for another three weeks (12wks off). I have had no pain in my shin when walking or touching the area. Due to my lack of insurance coverage, I have not gotten a doc’s okay to start, but I figure if 12wks isn’t going to heal it, then I will have to see a doc. So here’s my plan (tell me what you think). I was thinking of starting by running every other day for 3 miles each day, slowly. I will build up to 20 miles/week over the course of 6-8 weeks. I figure by then I will have a good idea of how my body is handling the stress. In my previous attempts to recover I have found that I usually experience pain in the affected area within 1-2 weeks upon starting again. So how does this sound? Joe

Response:

I think one of my problems every time I started to come back was that I did too much too fast. I would do 10-12 miles the first week and then be up at 18-20 the second and pushing 25-30 by the third. Usually my shin was hurting by the end of the second because I was doing too much too fast. My fear is ending up sidelined again. I don’t want this rest period to be in vain. I want to have this injury taken care of now with no more extended periods off. Thanks for the advice. Joe

– Hide quoted text — Show quoted text – So after 9 weeks off of running to recover from my tibial stress fracture, I am preparing to come back to running, albeit slowly. I don’t plan on starting for another three weeks (12wks off). I have had no pain in my shin when walking or touching the area. Due to my lack of insurance coverage, I have not gotten a doc’s okay to start, but I figure if 12wks isn’t going to heal it, then I will have to see a doc. So here’s my plan (tell me what you think). I was thinking of starting by running every other day for 3 miles each day, slowly. I will build up to 20 miles/week over the course of 6-8 weeks. I figure by then I will have a good idea of how my body is handling the stress. In my previous attempts to recover I have found that I usually experience pain in the affected area within 1-2 weeks upon starting again. So how does this sound? Joe I have had a number of stress fractures and complete breaks through the years. For a stress fracture I figure three weeks is the most time off needed. I start walking fast and even some 2-3 mile runs in that third week. Nine weeks off would be way too much for me. We have a park runner here who is 75 years old and fractured a hip trying to jump over a tennis net. Doctors wanted to put a pin in to help it heal. He declined and was running in six weeks. You can baby yourself all you want and nobody can really criticize it because you’re on the safe side. Or you can take a little chance in life. Don’t expect to be pain free no matter how much time you take off. Injuries sometimes have memories.

Response:

- Hide quoted text — Show quoted text – I think one of my problems every time I started to come back was that I did too much too fast. I would do 10-12 miles the first week and then be up at 18-20 the second and pushing 25-30 by the third. Usually my shin was hurting by the end of the second because I was doing too much too fast. My fear is ending up sidelined again. I don’t want this rest period to be in vain. I want to have this injury taken care of now with no more extended periods off. Thanks for the advice. Joe So after 9 weeks off of running to recover from my tibial stress fracture, I am preparing to come back to running, albeit slowly. I don’t plan on starting for another three weeks (12wks off). I have had no pain in my shin when walking or touching the area. Due to my lack of insurance coverage, I have not gotten a doc’s okay to start, but I figure if 12wks isn’t going to heal it, then I will have to see a doc. So here’s my plan (tell me what you think). I was thinking of starting by running every other day for 3 miles each day, slowly. I will build up to 20 miles/week over the course of 6-8 weeks. I figure by then I will have a good idea of how my body is handling the stress. In my previous attempts to recover I have found that I usually experience pain in the affected area within 1-2 weeks upon starting again. So how does this sound? Joe I have had a number of stress fractures and complete breaks through the years. For a stress fracture I figure three weeks is the most time off needed. I start walking fast and even some 2-3 mile runs in that third week. Nine weeks off would be way too much for me. We have a park runner here who is 75 years old and fractured a hip trying to jump over a tennis net. Doctors wanted to put a pin in to help it heal. He declined and was running in six weeks. You can baby yourself all you want and nobody can really criticize it because you’re on the safe side. Or you can take a little chance in life. Don’t expect to be pain free no matter how much time you take off. Injuries sometimes have memories.

Response:

So after 9 weeks off of running to recover from my tibial stress fracture, I am preparing to come back to running, albeit slowly. I don’t plan on starting for another three weeks (12wks off). I have had no pain in my shin when walking or touching the area. Due to my lack of insurance coverage, I have not gotten a doc’s okay to start, but I figure if 12wks isn’t going to heal it, then I will have to see a doc. So here’s my plan (tell me what you think). I was thinking of starting by running every other day for 3 miles each day, slowly. I will build up to 20 miles/week over the course of 6-8 weeks. I figure by then I will have a good idea of how my body is handling the stress. In my previous attempts to recover I have found that I usually experience pain in the affected area within 1-2 weeks upon starting again. So how does this sound? Joe

Response:

Go Blow! TABR – Hide quoted text — Show quoted text -So after 9 weeks off of running to recover from my tibial stress fracture, I am preparing to come back to running, albeit slowly. I don’t plan on starting for another three weeks (12wks off). I have had no pain in my shin when walking or touching the area. Due to my lack of insurance coverage, I have not gotten a doc’s okay to start, but I figure if 12wks isn’t going to heal it, then I will have to see a doc. So here’s my plan (tell me what you think). I was thinking of starting by running every other day for 3 miles each day, slowly. I will build up to 20 miles/week over the course of 6-8 weeks. I figure by then I will have a good idea of how my body is handling the stress. In my previous attempts to recover I have found that I usually experience pain in the affected area within 1-2 weeks upon starting again. So how does this sound? Joe

Response:

newbie intro

admin — Tue, 17 Aug 2004 00:00:00 +0000

Question:

Big enough.

Pics required.

Response:

Big enough.

Nobody asked you flatsies.

Response:

- Hide quoted text — Show quoted text – The idea of "recovery" is to give yourself a day off. Each time you exercise, you cause thousands of micro- injuries in your muscles and tendons. As those heal, you get stronger. If you work out every day, they don’t have a chance to heal. Older people (30+) heal slower than kids — so we need to be more careful to allow healing/recovery time. Well said! tkb

Thank you all for your good suggestions

Response:

Hi, I am Sam.

You can’t be Sam; there is already a Sam here. I’ll call you Sam2. 220 lbs (100kg) and 5feet 11inch in height. I have been running 1 mile in 15 minutes since past 2 months on a daily basis till now. Also go for an hour long walk 2/3 times a week.

Sounds like a good program IMHO. Started having pain in the lower back.It happens whenever I get up from a sitting position. And pain in the knees while running. Please tell me the quikest way to loose substantial weight,

This is a great way to meet the other Sam. It’s *lose* weight and this seems to be his pet peeve. The quickest way to lose weight is to stop eating and spend all your waking hours exercising. But I wouldn’t recommend it. I’ve lost 15 pounds in the last 4 months by watching what I eat (more vegetables, fewer bacon cheeseburgers) and running to/from work 4 days a week. I have lost weight faster in the past, but now I am focusing on a diet/exercise plan I can stick with for life. And I am enjoying the process. increase running stamina

Keep running. Have you noticed your workouts getting easier or faster over the last 2 months? Over time you will should be able to increase the time/distance ran. Losing weight will help with this as well. and to get rid of these pains. First, the knee pain: make sure you are running in the appropriate running shoes for you. If you have a specialty running store near by this is the best place to find good shoes and–more importantly–good, knowledgable service. You may may need to take a rest day between your running days. You can stay active on these days by walking, cycling, or some other lower impact exercise once your back pain has diminished. Next, the back pain: this may also improve with rest between running days, preferably total rest. My guess is your legs are fatigued from running and you are compensating by using your lower back more when standing. The pain should diminish as you lose weight and get stronger. When the pain is gone, you might consider adding a basic weight training program to your exercise routine. Best of luck, Sam2!

Response:

The idea of "recovery" is to give yourself a day off. Each time you exercise, you cause thousands of micro- injuries in your muscles and tendons. As those heal, you get stronger. If you work out every day, they don’t have a chance to heal. Older people (30+) heal slower than kids — so we need to be more careful to allow healing/recovery time.

Well said! tkb

Response:

Big enough. Buzz off freak. O. – Hide quoted text — Show quoted text -How big are they Tenk?

Response:

Hi, I am Sam. 220 lbs (100kg) and 5feet 11inch in height. I have been running 1 mile in 15 minutes since past 2 months on a daily basis till now. Also go for an hour long walk 2/3 times a week.

I find it hard to imagine "running" that slow. This, and your weight, tells me you are just starting, and are very out of shape. This will take time and dedication, but it can be done. Lots of people start heavy and slow, and are able to build up to a good fitness level and loose a good amount of weight. It just takes time and dedication. Started having pain in the lower back.It happens whenever I get up from a sitting position. And pain in the knees while running.

Pain in the knees is classic. There are many causes, but they boil down to too much running (not enough recovery days) and/or bad form (landing too hard, or landing on your heals). Bad form can also contribute to back aches. (Are you hunched/bent over while running? Are you tense? Do you have poor posture?) Because you describe knee and back pain, and have been running every day, I’m guessing that you have already injured yourself. You need to take some time off (from running) before you start again. So take a week or two off, then read the rest of this… (If the aches and pains don’t mostly go away in a week or two, you might need to see a doctor.) Pain indicates injury. Running "every day" is a very common cause of injury. But, minor over-use injuries usually heal with rest. Please tell me the quikest way to loose substantial weight, increase running stamina and to get rid of these pains.

I don’t think there is a quick way. It takes time. To loose weight is simple. It is just: calories-In less than calories-Out Exercise helps to increase calories-Out. Eating salads helps to decrease calories-In. Any sustained change in your eating and/or exercise habits will have an effect on your weight. Similarly, to increase running stamina takes time. Find a comfortable number-of-miles-per-week that you can run, without injury. Then, increase that mileage a little at a time. A commonly quoted figure is ten-percent-per-week rate-of-increase. But that is for kids. Older people need to increase their mileage slower than that. Figure ten-percent per month, or even per quarter. A very common mistake is to try to do it fast. If you try to increase exercise too quickly, you will just injure yourself. It is more effective to start slow and easy, and build your program very gradually. Whenever you feel *any* knee- or ankle- pain, take an extra day off. Hi Sam. I agree with what Doug said. I hesitate to recommend any exercise until you get your back checked out. Hopefully getting shoes that are specifically for your running style will help. I would also add that you need to vary your runs. Rather than running 1 mile at 15:00 per mile every day, alternate that with running longer, running shorter, running faster, running slower, walking, and complete rest.

Try exercising every second day, or 3 days a week, for 30+ minutes each time. Work up gradually to 45+ minutes each time. Duration matters more than speed. Walk as needed during each workout, to get the duration that you want. Gradually, you will find that you need less walking, and can run longer distance/duration without having to walk. The idea of "recovery" is to give yourself a day off. Each time you exercise, you cause thousands of micro- injuries in your muscles and tendons. As those heal, you get stronger. If you work out every day, they don’t have a chance to heal. Older people (30+) heal slower than kids — so we need to be more careful to allow healing/recovery time.

Response:

Thanks for your suggestion. By "nikes" do you mean the shoes bought from the company "Nike" ? I do actually have Nike shoes. Yes, all nikes are garbage designer shoes, not real running gear. I suspected nikes were the cause of your problem. Buy Asics 2090’s, and problem solved.The few brands nike makes that are respectable are overpriced. Add $40 onto each shoe for advertising. If that doesn’t bother you, there’s the fact that they cause more injurys than all other brands combined. So buy Asics, or any brand, just don’t buy nikes. Cheers!

This is absolute horseshit, and the poster is a horse’s ass. I’ve been running and racing for 15 yrs in Nike shoes and I’ve never had an injury that had anything to do with the shoes.

Response:

In general ignore Willie the troll. He is 99% BS and not worth reading for the 1% that oozies from the cracks.

Of course Doug reads it all, so go figure…

Response:

contrary to Willie the Winker, Nike makes good shoes.

The very few good models they do make, are overpriced. Why pay so much when you can get more shoe for far less money? That’s my biggest problem with nike. Remember walking burns just as many calories as running

Pure bullshit. Walking 6 miles will not do the same as running 6 miles. In general ignore Willie the troll. He is 99% BS and not worth reading for the 1% that oozies from the cracks.

The only thing oozing from cracks is Dougs boyfriends love-juice thats dribbling out of his arsehole.

Response:

How big are they Tenk?

Response:

Thanks for your suggestion. By "nikes" do you mean the shoes bought from the company "Nike" ? I do actually have Nike shoes.

Yes, all nikes are garbage designer shoes, not real running gear. I suspected nikes were the cause of your problem. Buy Asics 2090’s, and problem solved.The few brands nike makes that are respectable are overpriced. Add $40 onto each shoe for advertising. If that doesn’t bother you, there’s the fact that they cause more injurys than all other brands combined. So buy Asics, or any brand, just don’t buy nikes. Cheers!

Response:

Hi, I am Sam. 220 lbs (100kg) and 5feet 11inch in height. I have been running 1 mile in 15 minutes since past 2 months on a daily basis till now. Also go for an hour long walk 2/3 times a week. Started having pain in the lower back.It happens whenever I get up from a sitting position. And pain in the knees while running. Please tell me the quikest way to loose substantial weight, increase running stamina and to get rid of these pains.

Hi Sam. I agree with what Doug said. I hesitate to recommend any exercise until you get your back checked out. Hopefully getting shoes that are specifically for your running style will help. I would also add that you need to vary your runs. Rather than running 1 mile at 15:00 per mile every day, alternate that with running longer, running shorter, running faster, running slower, walking, and complete rest. The idea is that you need to give your body a chance to recover from the stress of running. Also, the slightly longer run will allow you to work up to running longer without too much stress (that’s why the walking parts). Gradually decrease the walking and increase the running as you lose weight. Here’s an example: Mon: rest (no exercise) Tue: 1 mile – run Wed: 1.5 miles – alternate running 5 minutes with walking 2 minutes Thu: rest Fri: 1 mile – run Sat: 1 – alternate running 5 minutes at a faster pace with walking 5 minutes Sun: 2 miles – alternate running 5 minutes with walking 2 minutes You may want to check out some other beggining running programs on the Internet. Here’s one, but there are many others out there http://www.runningplanet.com/articles/article_detail.asp?article_id=340 tkb

Response:

- Hide quoted text — Show quoted text – Hi, I am Sam. 220 lbs (100kg) and 5feet 11inch in height. I have been running 1 mile in 15 minutes since past 2 months on a daily basis till now. Also go for an hour long walk 2/3 times a week. Started having pain in the lower back.It happens whenever I get up from a sitting position. And pain in the knees while running. Please tell me the quikest way to loose substantial weight, increase running stamina and to get rid of these pains. Sam. Run more. One hour a day minimum. Buy good shoes, never buy nikes (the cause of your knee pain, even if you don’t wear them).

Thanks for your suggestion. By "nikes" do you mean the shoes bought from the company "Nike" ? I do actually have Nike shoes.

Response:

Hi, I am Sam. 220 lbs (100kg) and 5feet 11inch in height. I have been running 1 mile in 15 minutes since past 2 months on a daily basis till now. Also go for an hour long walk 2/3 times a week.

If you’re 5′1" and 220 I would pass on the running and simply work yourself up to walking an hour 5-7 days a week. Please tell me the quikest way to loose substantial weight, increase running stamina and to get rid of these pains.

I can’t speak to the back pains but would make sure you have good shoes on your feet and contrary to Willie the Winker, Nike makes good shoes. Remember walking burns just as many calories as running so avoid the impact and walk more and cut you calorie intake. It will take some time to get the extra weight off but it will come off. make sure your walking with a straight back and not bent at the waist, bad form will aggravate your back. In general ignore Willie the troll. He is 99% BS and not worth reading for the 1% that oozies from the cracks. DougF

Response:

Run more. One hour a day minimum. Buy good shoes, never buy nikes (the cause of your knee pain, even if you don’t wear them).

Response:

Arch supports/heel seats causing more pain?

admin — Fri, 23 Jul 2004 00:00:00 +0000

Question:

I’ve recently started running again after a long hiatus. After using my 5 year-old (and well-worn) "Nike Air Max" shoes for the first few weeks with no problems, friends convinced me that I should get a new pair. I got some "Reebok Premiere Road" shoes with a good deal of cushioning, as I have somewhat high arches and tend to pronate a bit too much. In any case, I was starting to feel pain in my feet only 10 or 15 minutes into the run and I figured that I wasn’t getting enough arch support (my old Nikes had two "arch cookies" underneath each insole). I put in some of the heel seat style arch supports, which feel great walking around, but after my first day running with them my feet hurt more than ever. Do you think I just need to break my shoes & inserts in a little more, or would you recommend pulling them out and sticking with only the original insoles? I’m thinking that maybe there is *too much* support now and my arches have nowhere to flex when I land. Also, does anyone have a suggestion for what kind of shoes work best for someone who pronates? Thanks, –Erik

Response:

- Hide quoted text — Show quoted text – I’ve recently started running again after a long hiatus. After using my 5 year-old (and well-worn) "Nike Air Max" shoes for the first few weeks with no problems, friends convinced me that I should get a new pair. I got some "Reebok Premiere Road" shoes with a good deal of cushioning, as I have somewhat high arches and tend to pronate a bit too much. In any case, I was starting to feel pain in my feet only 10 or 15 minutes into the run and I figured that I wasn’t getting enough arch support (my old Nikes had two "arch cookies" underneath each insole). I put in some of the heel seat style arch supports, which feel great walking around, but after my first day running with them my feet hurt more than ever. Do you think I just need to break my shoes & inserts in a little more, or would you recommend pulling them out and sticking with only the original insoles? I’m thinking that maybe there is *too much* support now and my arches have nowhere to flex when I land. Also, does anyone have a suggestion for what kind of shoes work best for someone who pronates? Thanks, –Erik

You got VERY bad advice. More cushioning will hurt a pronator like you and I. You need a pair of Asics 2090’s, the best MC shoe on the market today. Do not under any circumstances buy nikes, they are pure, overpriced crap. You can get twice the shoe for a 1/3 less money.

Response:

If you pronate, you might consider stability (maybe motion control) shoes. Cushioning tends to aggravate that motion – at least it did for me. I have high arches and overpronate, and even cushioned walking shoes send my feet into a tizzy. Dot — "Success is different things to different people" -Bernd Heinrich in Racing the Antelope

Response:

knee injury :o( what to do ?

admin — Mon, 19 Jul 2004 00:00:00 +0000

Question:

great thanks

– Hide quoted text — Show quoted text – [[ This message was both posted and mailed: see the "To," "Cc," and "Newsgroups" headers for details. ]] Hello Group. I’ve started running just recently and have done 3-4 training sessions (90sec walk / 30 sec run / 9 reps). My weight is 104 kg / age 34 / have moderare overpronation / running in good cusioned asics 2090. Never had any probs with my knees but wasnt into any activity for several years ( Recently I’ve noticed that my knees are painfull. Its bearable when I walk but much more painfull when I run ( Should I stop training ( I do every 2 days ) OR just stop running but continue walking to get my joints working? Thanks in advance. Happy running ) Some previous posts that might be of help in your thinking about your knee, which most often than not is caused by the quads or the hamstrings being too tight. Post #1 Hi, I am looking for a bit of advice, I have recently started to increase my mileage (outdoors, mostly on road) and in the last month or so my right knee has started to give me grief after running. Its a generally feeling of stiffness, slight discomfort not localized in any particular place but across the whole knee. It is particularly noticeable when going down stairs. It doesn’t give me any problems when running but a couple of hours after/next day it seems to stiffen up. From what i’ve read it seems to be "runners knee", I think I roll my right foot more than the left but whether that is the root cause I am not sure. I have read some of Ozzie’s posts on this or similar, (Sept 1st on rolling pins and facia release) and that is a long term cure/relief, what I was wonder is what I should do now? Stop running for a couple of weeks. Cut down on my running. Only run on soft surfaces or treadmills. Wear a (neoprene) knee support. Seek medical advice. or none of the above. Any advice or help would be gratefully received. Neil Riddoch Neil, The rolling of the quads or massaging them is extremely helpful in loosening the quad muscle so that it can relax and release. Once that happens, the muscles relaxes and takes the pressure off the tendon which then takes the pressure off the knee. As I’ve mentioned in other posts, during a training run, I may stop 6 to 10 times to keep loosening the quads or hamstrings. Freeing the quads and working on the hamstring by using the edge of a chair on them or sitting on a tennis ball or later a baseball as a way to accupressure the hamstrings will do more for the release of tendons around the knee. Remember muscles relax and contract. If they only partially relax, then the tendon has to take up that tension. Tendons can stretch but they’re not suppose to. It’s the muscles that relax and contract. Loosen that which is suppose to relax and unnecessary tension to the tendon disappears. If you are hitting on the back of the heel of the shoe as you run, as in heel striker, then you are giving your joints a beating. We’re back to lifting the knees and marching in place to see what running is about. If you are lifting your center of gravity with each step more than is needed, then you are coming back down to earth with a rather hard jar to the knees. If you are landing on the back of the heel of the shoe, they your running is a deceleration with each step because of the overstride. Overstride defined as your foot is landing in front of your center of gravity. Don’t know how much running you’re doing so don’t know if it’s about cutting down. Practice lifting the knees as in marching in place and lean from the ankle. Land softly ball then heel. As soon as the heel touches that triggers the lifting of the other knee. The transition means you don’t have to jump up and down with each step. I’m for running on uneven ground so as to get the foot/ankle and leg able to do what they’re suppose to do, adjust. I have an article somewhere that talks about FSOS (Flat Surface Overuse Syndrome) We’ll be watching as you play with finding out what works for you. As mentioned many times. My stuff is folklore. If it works for you, use it. If it doesn’t don’t give it any (read: ZERO) energy and find someone that does make sense and whose folklore works for you. And when you find that, come back and share it with me and the others so that we can educate ourselves better. And finally when you can’t find any good folklore, create what works for you and then share it back here at rec.running for all of us to play with and test and experiment with. Post #2 I wrote here a few weeks ago. I had just started running and had a bad cramp in on calf(soleus) and achilles tendinitis in the other. Ozzie replied (thanks again)along with others who pointed me to Ozzie’s stuff. I took a few weeks off, did all the stretches, the marching exercises, the "stirrup" squat and started back running (quietly). The good news is that my calf problems are gone. Even with the running my AT gets better everyday. The question I have is about my quads. To run quietly ( as recommended) with a ball heel strike I find I have to maintain a sort of crouch. This is very hard on my quads. I am doing 2 minutes run/1 minute walk for 20 minutes and my quads can barely take it. Is this something I work through? Is it a technique problem? I already lift weights including squats and deadlifts.. Jerry Freedman Jerry, The second picture at http://www.mindfulness.com/of5.asp where the people are on hands and feet with the quads across the lower railing of a hand rail would be a way to massage out the quads. You can use a rolling pin on the ground or a piece of PVC, inch and a half or two inch. Most of the weight is on the forearms and toes and knees. Gradually you allow the railing/rolling pin/PVC to sink into the quads as you relax and allow the quads to let go but taking weight off the forearms and toes and knees. Do it lovingly and gradually. Then you can begin to roll forward or backward to work the quads loose always keeping most of the weight on the feet, knees and forearms/hands. Also continue to breathe and keep the face and shoulders relaxed otherwise you’re transferring the tension from one part of your body to another. The various techniques of breathing used in helping women prepare for the birthing process follow the same idea of keeping the body relaxed completely. Regarding loosening up the hamstrings to release the quads more, here’s a piece from a previous post: When sprinting, the quads(antagonists) get overstretched by the hamstrings and gluts (agonists). I think I read in John Jesse that hams and/or gluts account for 55% of the forward thrust when sprinting. As they contract to catapult the body forward, the quads and the illiopsoas are suppose to be relaxing and stretching to their max. But if one’s posture is prone to slouching, then the psoas is shortened and when overstretched as happens in sprinting, it contracts or tightens to protect itself. That tightening when joined by the Illiacus is deep and often one feels it in the origin of the illiacus at the top of the illiac crest of the pelvis. It may be the symptom of the hamstrings having also tightened because they were strained because the quads only partially relaxed when they quads were to have been totally relaxed. So. Get two baseballs. Or more gently start with two tennis balls. Sit on a chair and let the tennis balls rest in the middle of the hamstring. Or you can go up toward the sitz bones of the pelvis and roll across the tennis balls by moving your body side to side over the tennis balls. Up toward the sitz bones you’ll feel yourself going over tendons, feels like going over pieces of rope. Just sitting on the tennis balls can act almost like an accupressure which can let the muscle’s tight spot or trigger point relax. If you want to see how tight one of the hams is, sit on the EDGE of the chair. One leg has the foot on the ground with the foot under the knee, as most of of sit anyway. The other leg is out straight resting on the heel. Close to a 45 degree angle between the ground and the leg. Stay slouched and lift up that straightened leg. Now sit up straight so that you are sitting on your sitz bones and the body is erect. Now lift up your leg and you’ll see that it’s harder to lift up the leg because the lifting muscle illiopsoas has to now work against your hamstring which has been stretched by you sitting up straight. So work on the hamstrings and loosen them by massage with the tennis balls and them gradually go to the baseballs. Also practice sitting up a quarter of an inch straighter during your day. Remind yourself to do it ten times a day and know that it will only last 20 to 30 seconds each time. This way you’re not straining the hams or the psoas and gradually you’ll elongate those muscles. But they’re much easier to elongate if you’re doing the rolling with the tennis and/or baseballs when you’re sitting at your desk at your computer. Sit in a chair which has no back and no arms, so that you are practicing the erect posture of a good runner. Gradually as you stretch the hams, and psoas by good posture, it will effect your running so that the tone of the quads, hams and gluts will be such that their range of motion doesn’t restrict the range of motion of the agonist

Response:

thanks )

Response:

[[ This message was both posted and mailed: see the "To," "Cc," and "Newsgroups" headers for details. ]] Hello Group. I’ve started running just recently and have done 3-4 training sessions (90sec walk / 30 sec run / 9 reps). My weight is 104 kg / age 34 / have moderare overpronation / running in good cusioned asics 2090. Never had any probs with my knees but wasnt into any activity for several years ( Recently I’ve noticed that my knees are painfull. Its bearable when I walk but much more painfull when I run ( Should I stop training ( I do every 2 days ) OR just stop running but continue walking to get my joints working? Thanks in advance. Happy running )

Some previous posts that might be of help in your thinking about your knee, which most often than not is caused by the quads or the hamstrings being too tight. Post #1 – Hide quoted text — Show quoted text – Hi, I am looking for a bit of advice, I have recently started to increase my mileage (outdoors, mostly on road) and in the last month or so my right knee has started to give me grief after running. Its a generally feeling of stiffness, slight discomfort not localized in any particular place but across the whole knee. It is particularly noticeable when going down stairs. It doesn’t give me any problems when running but a couple of hours after/next day it seems to stiffen up. From what i’ve read it seems to be "runners knee", I think I roll my right foot more than the left but whether that is the root cause I am not sure. I have read some of Ozzie’s posts on this or similar, (Sept 1st on rolling pins and facia release) and that is a long term cure/relief, what I was wonder is what I should do now? Stop running for a couple of weeks. Cut down on my running. Only run on soft surfaces or treadmills. Wear a (neoprene) knee support. Seek medical advice. or none of the above. Any advice or help would be gratefully received. Neil Riddoch

Neil, The rolling of the quads or massaging them is extremely helpful in loosening the quad muscle so that it can relax and release. Once that happens, the muscles relaxes and takes the pressure off the tendon which then takes the pressure off the knee. As I’ve mentioned in other posts, during a training run, I may stop 6 to 10 times to keep loosening the quads or hamstrings. Freeing the quads and working on the hamstring by using the edge of a chair on them or sitting on a tennis ball or later a baseball as a way to accupressure the hamstrings will do more for the release of tendons around the knee. Remember muscles relax and contract. If they only partially relax, then the tendon has to take up that tension. Tendons can stretch but they’re not suppose to. It’s the muscles that relax and contract. Loosen that which is suppose to relax and unnecessary tension to the tendon disappears. If you are hitting on the back of the heel of the shoe as you run, as in heel striker, then you are giving your joints a beating. We’re back to lifting the knees and marching in place to see what running is about. If you are lifting your center of gravity with each step more than is needed, then you are coming back down to earth with a rather hard jar to the knees. If you are landing on the back of the heel of the shoe, they your running is a deceleration with each step because of the overstride. Overstride defined as your foot is landing in front of your center of gravity. Don’t know how much running you’re doing so don’t know if it’s about cutting down. Practice lifting the knees as in marching in place and lean from the ankle. Land softly ball then heel. As soon as the heel touches that triggers the lifting of the other knee. The transition means you don’t have to jump up and down with each step. I’m for running on uneven ground so as to get the foot/ankle and leg able to do what they’re suppose to do, adjust. I have an article somewhere that talks about FSOS (Flat Surface Overuse Syndrome) We’ll be watching as you play with finding out what works for you. As mentioned many times. My stuff is folklore. If it works for you, use it. If it doesn’t don’t give it any (read: ZERO) energy and find someone that does make sense and whose folklore works for you. And when you find that, come back and share it with me and the others so that we can educate ourselves better. And finally when you can’t find any good folklore, create what works for you and then share it back here at rec.running for all of us to play with and test and experiment with. Post #2 I wrote here a few weeks ago. I had just started running and had a bad cramp in on calf(soleus) and achilles tendinitis in the other. Ozzie replied (thanks again)along with others who pointed me to Ozzie’s stuff. I took a few weeks off, did all the stretches, the marching exercises, the "stirrup" squat and started back running (quietly). The good news is that my calf problems are gone. Even with the running my AT gets better everyday. The question I have is about my quads. To run quietly ( as recommended) with a ball heel strike I find I have to maintain a sort of crouch. This is very hard on my quads. I am doing 2 minutes run/1 minute walk for 20 minutes and my quads can barely take it. Is this something I work through? Is it a technique problem? I already lift weights including squats and deadlifts.. Jerry Freedman

Jerry, The second picture at http://www.mindfulness.com/of5.asp where the people are on hands and feet with the quads across the lower railing of a hand rail would be a way to massage out the quads. You can use a rolling pin on the ground or a piece of PVC, inch and a half or two inch. Most of the weight is on the forearms and toes and knees. Gradually you allow the railing/rolling pin/PVC to sink into the quads as you relax and allow the quads to let go but taking weight off the forearms and toes and knees. Do it lovingly and gradually. Then you can begin to roll forward or backward to work the quads loose always keeping most of the weight on the feet, knees and forearms/hands. Also continue to breathe and keep the face and shoulders relaxed otherwise you’re transferring the tension from one part of your body to another. The various techniques of breathing used in helping women prepare for the birthing process follow the same idea of keeping the body relaxed completely. Regarding loosening up the hamstrings to release the quads more, here’s a piece from a previous post: When sprinting, the quads(antagonists) get overstretched by the hamstrings and gluts (agonists). I think I read in John Jesse that hams and/or gluts account for 55% of the forward thrust when sprinting. As they contract to catapult the body forward, the quads and the illiopsoas are suppose to be relaxing and stretching to their max. But if one’s posture is prone to slouching, then the psoas is shortened and when overstretched as happens in sprinting, it contracts or tightens to protect itself. That tightening when joined by the Illiacus is deep and often one feels it in the origin of the illiacus at the top of the illiac crest of the pelvis. It may be the symptom of the hamstrings having also tightened because they were strained because the quads only partially relaxed when they quads were to have been totally relaxed. So. Get two baseballs. Or more gently start with two tennis balls. Sit on a chair and let the tennis balls rest in the middle of the hamstring. Or you can go up toward the sitz bones of the pelvis and roll across the tennis balls by moving your body side to side over the tennis balls. Up toward the sitz bones you’ll feel yourself going over tendons, feels like going over pieces of rope. Just sitting on the tennis balls can act almost like an accupressure which can let the muscle’s tight spot or trigger point relax. If you want to see how tight one of the hams is, sit on the EDGE of the chair. One leg has the foot on the ground with the foot under the knee, as most of of sit anyway. The other leg is out straight resting on the heel. Close to a 45 degree angle between the ground and the leg. Stay slouched and lift up that straightened leg. Now sit up straight so that you are sitting on your sitz bones and the body is erect. Now lift up your leg and you’ll see that it’s harder to lift up the leg because the lifting muscle illiopsoas has to now work against your hamstring which has been stretched by you sitting up straight. So work on the hamstrings and loosen them by massage with the tennis balls and them gradually go to the baseballs. Also practice sitting up a quarter of an inch straighter during your day. Remind yourself to do it ten times a day and know that it will only last 20 to 30 seconds each time. This way you’re not straining the hams or the psoas and gradually you’ll elongate those muscles. But they’re much easier to elongate if you’re doing the rolling with the tennis and/or baseballs when you’re sitting at your desk at your computer. Sit in a chair which has no back and no arms, so that you are practicing the erect posture of a good runner. Gradually as you stretch the hams, and psoas by good posture, it will effect your running so that the tone of the quads, hams and gluts will be such that their range of motion doesn’t restrict the range of motion of the agonist muscle group(s). Let us know how you continue to progress. Ozzie – Hide quoted text — Show quoted text – My problem is that after about

Response:

Hello Group. I’ve started running just recently and have done 3-4 training sessions (90sec walk / 30 sec run / 9 reps). My weight is 104 kg / age 34 / have moderare overpronation / running in good cusioned asics 2090. Never had any probs with my knees but wasnt into any activity for several years ( Recently I’ve noticed that my knees are painfull. Its bearable when I walk but much more painfull when I run ( Should I stop training ( I do every 2 days ) OR just stop running but continue walking to get my joints working? Thanks in advance. Happy running )

Response:

"[dvg]"

1. Stop running. Never run with hurting knees. On the rare occasions i’ve had knee problems, I’ve either slowed it waaaay down, or stopped and walked. 2. See a sports podiatriast. Often knee pain is caused by uncontrolled motion of the foot, which causes the lower leg to twist, which throws the knee out of it’s natural position. Could be that good, strong orthotics can solve the problem. 3. I don’t know how tall you are, but if you are 1.78 m or so, you’re weight is putting way too much stress on your joints. Continue the run/jog thing (provided your knee problem is solved), and if you keep it up and can increase the length of time your weight will come down. Resist the urge to pig out after your workouts! If you can lose 15 – 20 kgs, everything will get easier. I’m a small-framed guy, but the difference between 70kg and 65kg is Huge. — Dan

Response:

I got it!!

admin — Mon, 28 Jun 2004 00:00:00 +0000

Question:

Re: I got it!!

One word: antibiotics.

Response:

Be careful using copyrighted logos. I’d use the generic image of a masses can embrace.

Response:

Be careful using copyrighted logos. I’d use the generic image of a masses can embrace.

Um, not everyone is into "watersports" like you are Anne.

Response:

Why didn’t I think of this before? I’ll be rich! You know those decals that rednecks put on the back window of their trucks with Calvin pissing on a Dodge/Chevy/Ford logo? Okay, I’m gonna market ones with Calvin pissing on a Nike/Asics/NB logo. If this newgroup is representative of the running population as a whole there should be more than enough runners with IQ levels at the same level as the rednecks so I can buy that new Mercedes and condo at Aspen. I’ve even seen a squatting girl Calvin decal. I could make those too… and we all know who would buy that!

Response:

Nimbus problem

admin — Sun, 16 May 2004 00:00:00 +0000

Question:

so i figured out the problem: the knee, the shoe, the pain. seems that darn cushy Asics Nimbus has a high heel tab (what do you call those upper things on the back?) that rubs against my achilles, so my normally flexible foot cannot roll easily, as the tab stabs my achilles. so obviously, my whole body shifts to avoid that annoying feeling; although of course, i was not concious of this nuisance until walking in the Nimbae this afternoon, whereupon i had alignment discomlfot for the first time since returning to my NB 950s and crosstrainers. a cushy, luxurious feeling, that Nimbus; but now i understand some of my recent knee problems. frainkly, for running, i like the rolling feel of the NB trainer, with the low heel and rolling, cushioned forefoot. and what about walking? how do yalls feeling about your walking shoes? do you simply use older trainers, with same design? for walking, i like my crosstrainers, as they give me more lateral flexibility and nimbleness for pedestrain maneuvers. \ - – // oooO ( ) ( ) ) / ( (_

Response:

Someone else has felt the same way you seem to about those "heel tabs." Gordon Pirie, no less, curmudgeon or otherwise. Not sure what to make of his comments, but you can access them at "www.Gordonpirie.com" Click on the links to his book "Run Fast and Injury Free," and check out the text that runs more or less from the lower part of page 26 through the top half of page 27 ("text" page numbers). The Acrobat "pdf" page numbers are one higher, i.e., 27-28. Sometimes Pirie’s comments smack of "macelroyism," but unlike macelroy Pirie actually was a world-class athlete, British olympian, former 5k record holder, I believe, and outran Emil Zatopek at least once.

Response:

This degree of discomfort is a deal-breaker IMO. I’d avoid any shoe that I found this uncomfortable. Cheers, — Donovan Rebbechi http://pegasus.rutgers.edu/~elflord/

Response:

interesting, thanks for letting me know. what type of foot does he have? i haven’t read the piece yet. Someone else has felt the same way you seem to about those "heel tabs." Gordon Pirie, no less, curmudgeon or otherwise. Not sure what to make of his comments, but you can access them at "www.Gordonpirie.com" Click on the links to his book "Run Fast and Injury Free," and check out the text that runs more or less from the lower part of page 26 through the top half of page 27 ("text" page numbers). The Acrobat "pdf" page numbers are one higher, i.e., 27-28. Sometimes Pirie’s comments smack of "macelroyism," but unlike macelroy Pirie actually was a world-class athlete, British olympian, former 5k record holder, I believe, and outran Emil Zatopek at least once. \ - – // oooO ( ) ( ) ) / ( (_

Response:

<< This degree of discomfort is a deal-breaker IMO. I’d avoid any shoe that I found this uncomfortable. Cheers, — Donovan Rebbechi oh yes. my whole aura has been discombobulated! as well as my gait. :) though i do like standing still in them. marvelous feeling of being on clouds (sort of like the cumulus, yes?) \ - – // oooO ( ) ( ) ) / ( (_

Response:

Topcounsel said: < Someone else has felt the same way you seem to about those "heel tabs." Gordon Pirie, no less, curmudgeon or otherwise. i read his comments. ah yes, they don’t call me the Princess and the Pea for naught. for a neophyte, i am quite astute, yes? :) as for his theory on footwear and contact with the ground (hating over-padding), i suppose i feel the same (must be dancer background). but alas, at my ancient age of 40-something), i could never pound the ground without some shock absorption.’ i find now, as opposed to when i ran in my 20s, after a 20-yr hiatus, that i am more conscious and needful of excellent running form; and lighter, more agile shoes keep me more aware. but i don’t do many miles, at this re-entry stage. i am still trying to figure out if my body likes this new activity, whether it improves body awareness/agility/function, or merely works the body. i find that my legs are less nimble now, with the running stress, as opposed to my earlier cycling. perhaps that will improve? \ - – // oooO ( ) ( ) ) / ( (_

Response:

and what about walking? how do yalls feeling about your walking shoes? do you simply use older trainers, with same design? for walking, i like my crosstrainers, as they give me more lateral flexibility and nimbleness for pedestrain maneuvers.

I use the road twin of the original Trespass (Adrenalines) for walking and office. The Trespasses were a little aggressive tread for office wear, not that anybody around here cared. The cushioning in the walking shoes I was using were giving my feet fits, and local stores (within 50 mile radius) stopped carrying the wides. Discovered part of my foot problem seemed to be wearing my old Saucony’s around office. Switched to the Adrenalines (also wearing an athletic, rather than dress, sock on days with much standing or walking), and that has helped alleviate some issues around the office. I suppose that leaves me open to accusations of wearing running shoes to look stylish (like anybody in Alaska cares about looking stylish). Well, if the shoe fits, I wear it! By gosh, and maybe if the other shoe manufacturers would take a lesson from the running shoe folks in terms of widths for women, maybe I could find office shoes and hiking boots that worked for me And to be completely honest, I think that’s one reason why so many non-runners wear running-like shoes – they’re more likely to fit. Dot — "Success is different things to different people" -Bernd Heinrich in Racing the Antelope

Response:

<< And to be completely honest, I think that’s one reason why so many non-runners wear running-like shoes – they’re more likely to fit. Dot ever wear Birkenstocks? *L* i have had one pair in my life (and i only wear them at home, for fear of public perception!), and i still have this one pair. they’re kind of kewl for the house. hm. i wonder if, because of their cork-fitted custom shape to my feet, i have such sensitivity now to shoes? \ - – // oooO ( ) ( ) ) / ( (_

Response:

at my ancient age of 40-something), i could never pound the ground without some shock absorption.’ i find now, as opposed to when i ran in my 20s, after a 20-yr hiatus, that i am more conscious and needful of excellent running form; and lighter, more agile shoes keep me more aware.

Yeah, at 45 myself, I keep more than one type of shoe around. The cushioned ones are for the lion’s share of my miles, but I also run in flats and flat-like shoes to keep the feel for high turnover rate running. I even have some track shoes, though the real speedsters would no doubt laugh at me for wearing them during my slowish "speedwork" sessions.

Response:

No, but I wear clogs by Stegmann or Haflinger with cork insoles that conform to my feet – and the big toe area is the longest, not the center. I have seen some folks wear these in their offices (winter sorels usually waiting in corner for the trip home) and I have occasionally also on snowy days. Dot — "Success is different things to different people" -Bernd Heinrich in Racing the Antelope

Response:

I would cut off or modify the heel tab to eliminate the problem. Sometimes a good shoe needs to be customized.

Response:

<< I would cut off or modify the heel tab to eliminate the problem. Sometimes a good shoe needs to be customized. i read somewhere, perhaps here? that one can slice the tap so it flays. \ - – // oooO ( ) ( ) ) / ( (_

Response:

I would cut off or modify the heel tab to eliminate the problem. Sometimes a good shoe needs to be customized.

If you’re stuck with the shoe it’s a perfectly reasonable suggestion. I think you could argue though that if you need to do that, it’s not a "good shoe". As runners, we ought to be voting with our wallets and not buying shoes like this. Tim —

Response:

Many women here?

admin — Mon, 10 May 2004 00:00:00 +0000

Question:

<< Hmmm, interesting to note how many men posted to this thread Dot yeah geez! \ - – // oooO ( ) ( ) ) / ( (_

Response:

<< Here’s one. Why? because there are several gender-specific issues related to running (eg, increased risk for knee probs due to wider pelvis, etc). and i thought a female subgroup might be a good occasional resource. \ - – // oooO ( ) ( ) ) / ( (_

Response:

It’s just you; you really should leave the tutu at home. Why? Ever since I had the op it fits me *perfectly*. They lob rocks at me. That’s because you’re ugly, Timmy.

Well, I can’t argue with that (beauty being in the eye of the beholder and all that) but I like to think ithat my ugliness is mostly on the outside. They’d lob rocks at you merely for walking, let alone running.

Nah, just for being in the wrong place at the wrong time. I was running down the river Ayr when a gang of yoofs who were attempting to skip stones decided that I was a better target. What they hadn’t counted on was the fact that I had my mobile phone on me. Amazing how fast they scattered when I pulled it out. Excellent race result at Speyside, btw. Seriously, I was impressed. It’s a tough course and your placing in the field astounted me. I’ve started to think that you may be a runner after all.

Well I was a bit disappointed but only because I probably set myself an unrealistic target. Now that I know the course, I should do better next time. Sadly I think I’m going to have to choose between it and the London marathon next year which I’d like to do at least once. Golly, I couldn’t have been *totally* wrong about you all along, could I?

Probably not. Tim

Response:

Hmmm, interesting to note how many men posted to this thread That’s my fault. I’m a highly attractive woman. Those seedy guys keep chasing me.

When asked to address conflicting reports that he "runs 120 miles per week" and that he "runs only when chased", Roger simply smiled and said nothing. Cheers, — Donovan Rebbechi http://pegasus.rutgers.edu/~elflord/

Response:

MacElroy wears high heels. Does that count ?

Don’t EVEN ask how he knows this…

Response:

Hmmm, interesting to note how many men posted to this thread

That’s my fault. I’m a highly attractive woman. Those seedy guys keep chasing me. Caroline.

Response:

It’s just you; you really should leave the tutu at home.

Why? Ever since I had the op it fits me *perfectly*. They lob rocks at me.

That’s because you’re ugly, Timmy. They’d lob rocks at you merely for walking, let alone running. Excellent race result at Speyside, btw. Seriously, I was impressed. It’s a tough course and your placing in the field astounted me. I’ve started to think that you may be a runner after all. Golly, I couldn’t have been *totally* wrong about you all along, could I? Caroline.

Response:

Having said that, this *might* be a result of his. http://www.computing.dundee.ac.uk/staff/dsloan/tayside_orienteers/kin…

It is. It’s one of a series of orienteering races I ran as "Roger Hunter". You may even find that "Roger Hunter" won their summer series a year or so ago. Boy, am I *HOT*! Having said that, I should admit that my performance this evening was piss-poor. I got *totally* lost and spent 20 minutes finding one control. Ho hum. The upside was that I met the delightful Roos from uk.rec.running. She’s *very* nice and I feel rather bad about anything cruel that I may have said to her in the dim, distant, past. She had the good grace to ‘forget’ any of my misdemeanours, and I was mighty impressed by this elegant, courteous, and pretty Dutch lady. I may run the remainder of their summer races as ‘Caroline’, if they’ll let me. That’ll give you something else to waste your time searching for As an aside, Dundee Runners were having a training session at the same location as our race this evening. One knowing soul spent the best part of ten minutes trying to persuade me to join their club – he recognises talent even if young Douglas can’t (I refused his offer. I like my ‘unattached’ status these days.) Caroline. Or Roger.

Response:

I was wondering how many women read and post regularly to this board. All present, please raise your hand…

Response:

I was wondering how many women read and post regularly to this board. All present, please raise your hand…

Here’s one. Why? Karen

Response:

Ah yup. Teresa in AZ – Hide quoted text — Show quoted text -I was wondering how many women read and post regularly to this board. All present, please raise your hand… *raises hand* – k i t z – "winners forget they’re in a race. they just love to run." -simon wilder http://spinning_plates.tripod.com http://www.livejournal.com/users/kitznegari 27 more days until my D1 test.

Response:

Me too! OK, I’ll fess up. I’m not really a woman. In fact I sometimes doubt whether I’m even human. But I do run.

This kind sir remains to be proven. If you would care to provide a web page showing time and name we might bite. Until such time you are a fun maladjusted read. — Doug Freese (Remove the NOBS)

Response:

Me too! OK, I’ll fess up. I’m not really a woman. In fact I sometimes doubt whether I’m even human. But I do run.

Welcome back. Hope you get to New York one of these days. If you can still kick my butt at your age, you’re damn good, so you can do all the dancing you like. So, can we please have a runner-but-probably-not-human category? Me

Yes, but that would probably make you ineligible for the masters records (-; Point of interest for those of you who recall my complaint regarding leaking Mizunos. Talked to one of their UK reps who confirms it IS a problem about which they’ve been aware for some time. Water is drawn, via capillary action, between elements that make up the sole/midsole/inner, resulting in wet tootsies when running on a wet surface. SO THERE!

Seems to be an issue with well-ventilated shoes in general (esp the ones with ventilation underneath the shoe). Step in a puddle and the sole is drenched. The Asics Gel Magic has a similar problem. Cheers, — Donovan Rebbechi http://pegasus.rutgers.edu/~elflord/

Response:

Another point of interest for those of you who’ve missed me.

It has to be admitted, it’s been pretty dull round here of late. Estonia stinks. No, really, it does. Of fish and stuff. Running there was like running back in the late 70’s. Everyone stops, points, and laughs at you (or is that just me that this happens to?).

It’s just you; you really should leave the tutu at home. They lob rocks at me. Tim

Response:

Me too! OK, I’ll fess up. I’m not really a woman. In fact I sometimes doubt whether I’m even human. But I do run. This kind sir remains to be proven.

What? That he/she’s female, human or a runner? If you would care to provide a web page showing time and name we might bite.

It’d be a waste of time Doug. You could argue about the validity of any web result. Having said that, this *might* be a result of his. http://www.computing.dundee.ac.uk/staff/dsloan/tayside_orienteers/kin… Tim

Response:

Drlith said: << Female here, but no special pearls of wisdom on those topics. Are you in Virginia? My first "big race" goal is going to be the women’s trail half-marathon in northern VA. no, in NYC. congrats on your forthcoming race! a trail in VA sounds lovely! \ - – // oooO ( ) ( ) ) / ( (_

Response:

provide a web page showing time and name

To do so, Douglas, may mean the end of me. There are many who would do me serious mischief if they could. Anyway, we always end up dancing around the reality/fantasy Usenet poster argument. You prefer to regard Usenet as a meeting of like-minded individuals, hell-bent of swapping useful tips and providing motivation for the woolly-headed. I maintain that Usenet is a frivolous playground for the bored, the mischievous and the insane (and yes, I’m probably all three). Besides, which race results are ‘me’? The ones from ten years ago, or five, or a few weekends? Y’see, I don’t matter a heap of beans anyway. I run around. I post on here. I have fun. I think we should leave it at that. Anyway, "how *you* doin?" old boy? Caroline. Or Roger.

Response:

Me too! OK, I’ll fess up. I’m not really a woman. In fact I sometimes doubt whether I’m even human. But I do run. So, can we please have a runner-but-probably-not-human category? Me ‘n’ Wobbot are in it for starters. I think the kitz-babe will be joining us shortly. Point of interest for those of you who recall my complaint regarding leaking Mizunos. Talked to one of their UK reps who confirms it IS a problem about which they’ve been aware for some time. Water is drawn, via capillary action, between elements that make up the sole/midsole/inner, resulting in wet tootsies when running on a wet surface. SO THERE! Another point of interest for those of you who’ve missed me. Estonia stinks. No, really, it does. Of fish and stuff. Running there was like running back in the late 70’s. Everyone stops, points, and laughs at you (or is that just me that this happens to?). Having said that, if you get the chance, go there. The people are lovely. Whilst I was swanning around the Baltic I also stumbled into Sumi-land (ask Anders). Now that place is REALLY strange. Roger. Or Caroline.

Response:

I was wondering how many women read and post regularly to this board. All present, please raise your hand…

*raises hand* – k i t z – "winners forget they’re in a race. they just love to run." -simon wilder http://spinning_plates.tripod.com http://www.livejournal.com/users/kitznegari 27 more days until my D1 test.

Response:

Over here, in the corner! (Well, a regular reader, but infrequent poster.)

– Hide quoted text — Show quoted text – I was wondering how many women read and post regularly to this board. All present, please raise your hand… \ - – // oooO ( ) ( ) ) / ( (_

Response:

<< MacElroy wears high heels. Does that count ? only if he emotionally identifies, posturing does not count! :) \ - – // oooO ( ) ( ) ) / ( (_

Response:

i enjoyed your Indy report. i had read that a runner had died, and so was especially interested in your first-person account. plus, it was a great narrative! as for me, i am benched for a while due to knee injury. but i am interest in "female" issues of over-use injury, alignment, and impact issues. have you some pearls of wisdom? :)

Female here, but no special pearls of wisdom on those topics. Are you in Virginia? My first "big race" goal is going to be the women’s trail half-marathon in northern VA.

Response:

I was wondering how many women read and post regularly to this board. All present, please raise your hand…

MacElroy wears high heels. Does that count ? Cheers, — Donovan Rebbechi http://pegasus.rutgers.edu/~elflord/

Response:

I was wondering how many women read and post regularly to this board. All present, please raise your hand… \ - – // oooO ( ) ( ) ) / ( (_

Response:

Shin Splints and Twisted Ankles

admin — Sun, 09 May 2004 00:00:00 +0000

Question:

– Hide quoted text — Show quoted text – To get back in shape, I’ve started walking/running about 7 miles 5 days per week. I am using New Balance 851 shoes which are about 4 years old. I have a low arch, a narrow foot (C), 9.5 US foot size, am 6′0", and weigh 180 lbs. After about the 4th mile, a problem with shin splits arises in both legs. In addition, I have been twisting my right ankle too often. Are the shoes to blame? I’ve received recommendations for the Asics GT 2090 and the Brooks Adrenaline GTS5. Would they be good replacements for my current shoes?

851’s are an industrial strength motion control shoe and the replacements suggested are stability. Sounds like you don’t know what shoes type you really need. Find a mom and pop store and bring those old shoes with you and see what they recommend. The fact that they are 4 years old suggest they are past their prime. I would definitely find some new shoes but they may not be THE cause but possibly one of many causes of your shin splits. 7 miles five days may be too many miles for your current conditioning, etc etc . Get some new kicks AND follow typical rest and ice to chase away the shin splits. — Doug Freese "Caveat Lector" (remove the NOBS)

Response:

thanks for sharing this experience. a wise warning. for us all. i assume you are female? those more prone to this injury? i’m so sorry they are putting you out-of-commission for a while, but glad you got care in time.

Response:

To get back in shape, I’ve started walking/running about 7 miles 5 days per week. I am using New Balance 851 shoes which are about 4 years old. I have a low arch, a narrow foot (C), 9.5 US foot size, am 6′0", and weigh 180 lbs. After about the 4th mile, a problem with shin splits arises in both legs. In addition, I have been twisting my right ankle too often. Are the shoes to blame? I’ve received recommendations for the Asics GT 2090 and the Brooks Adrenaline GTS5. Would they be good replacements for my current shoes?

Hi. I’m Jemma, I’m 17. When I picked up running in January 2003 I found a new hobby. By summer I was running about 6 miles about 3 or 4 times a week and was loving the feel good factor. However I got shin splints soon after I ingnored them, I just bought some new trainers with arch support because that’s what the specialist recommended. I didn’ rest much at all and could hadly walk by Christmas that year because of the pain. I’d cut right back but thought no pain no gain! 10 weeks ago I was referred to the hospital and a bone scan revealed stress fractures. I’d been running in pain for about 6 months and they’d gotten worse. Finally the orthopedic guy said I’d have to go in plaster for maybe a few months, as if I carried on exercising they could actually break! So on Thursday I’m doing my driving test (They were kind enough to let me try it and leave the plaster another week) and then I’m going in to be plastered up – all because I loved running to much. You probably already know but you should visit a sports shop where they have a special machine to tell you which trainers are best for your feet and the way you run. I did but unfortunately it didn’t work for me. There’s one inChorley, Lancashire if you’re local to that. Good luck and take it easy. I’d do anything to do the marathon next year as I was planning when I’m 18 but I’ll be lucky to be able to run at all! If I were you I’d stop at three miles but who am I to talk! I’ll be there the year after though!!!

Response:

Possibly. But a more likely scenario IMHO may be weak muscles in the shin area and weak ankles. I’d look at some basic strength training as well as shoes. Toe raises, heel raises, proprioception, single-leg balance squats, etc. (I can post more or you can google for past posts on these. I just didn’t want to repeat what you might already know). I’ve received recommendations for the Asics GT 2090 and the Brooks Adrenaline GTS5. Would they be good replacements for my current shoes?

They’re both very common stability shoes that seem to do quite well for many people. But in addition to asking here, you might try a real running store (not mall variety), have them look at the way you run and wear on present shoes. Hopefully, they can give you good recommendations. If you can find someone that really understands and can do a full gait analysis, I think that’s the best way to go if you have any peculiar issues. If no issues like overpronation, then it might be overkill. Finding shoes that work for you tends to be a trial and error, even if starting with professional opinion. And even when you do get it right, the manufacturers change the shoe. Dot — "Success is different things to different people" -Bernd Heinrich in Racing the Antelope