Total run time: thur 28.10.10 1hr 16 minutes 28 sec
Longest Split Run: 6 min 22 sec
4 splits over 6 minutes
7 splits over 5 minutes
30 splits in total
distance 6.6 miles
I really enjoyed this run. Apart from some stiffness in the Achilles tendon half way through the run was niggle free.
I decided that it was best to drop down to 6 minute runs. These ended been a decent pace as my final time shows. I felt like I was really working in the run but not exhaustively so.
I also started running 5 minutes a bit earlier as well. So all round it was good.
I increased my pace a bit after 30 minutes of running. This continued to a quicker pace when reaching the 6 minutes mark.
During the last 30 minutes of my run I felt I was running properly. It was a great feeling. I realised that just to be able to run at a decent pace is wonderful. There is no need to keep expecting more and more which is sometimes my natural tendency. Its about having a different mindset. I feel for now up to 6 minutes for my maximum split, and going at a quicker tempo suits me better.
I didn't run on Monday. I felt I needed a rest. My Calf muscles and leg muscles felt they needed a decent amount of time to recover.
I might switch my runs to having 3 days off each run possibly 4.
split 1 2.00 walk
split 2 1.01 run
split 3 1.00 walk
split 4 1.08 run
split 5 0.34 walk
time so far 4.45
split 6 3.15 r
split 7 0.34 w
split 8 3.23 r
split 9 0.30 w
13.29 min
split 10 5.38 r
split 11 0.40 w
split 12 2.57 r (mini break)
split 13 043 w
split 14 5.28 w
28.58
split 15 0.33 w
split 16 5.18 r
split 17 0.36 w
split 18 4.36 r
split 19 0.38 w
split 20 5.00 r
45.43
split 21 0.34 w
split 22 6.03 r
split 23 0.30 w
split 24 6.06 r
split 25 0.30 w
0hr 59 min 29 sec total so far
split 26 6.22 r
split 27 0.38 w
split 28 6.01 r
split 29 0.31 w
split 30 3.24 r
end of run 1hr 16 min 28 seconds
Friday 29 October 2010
Sunday 24 October 2010
run #29 split times
Longest Split Run: 6min 43 sec
8 splits over 5 minutes
33 splits in total
distance 6.6 miles
split 1 2.02 walk
split 2 1.03 run
split 3 0.58 walk
split 4 1.07 run
split 5 0.35 walk
time so far 5.47
split 6 2.37 r
split 7 0.32 w
spli t8 3.06 r
split 9 0.30 w
12.34 min
split 10 3.55 r
split 11 0.32 w
split 12 1.55 run(+nature)
split 13 5.12 r
split 14 0.48 w
24.59
split 15 5.11 r
split 16 0.30 w
split 17 5.02 r
split 18 0.15 w
split 19 6.00 r
split 20 0.33 w
42.32
split 21 6.43 r
split 22 0.32 w
split 23 5.57 r
split 24 0.31 w
split 25 3.59 run (knee was aching)
1.00 total minutes so far
split 26 0.45 walk (needed a breather)
split 27 3.58 run (sticking to 4 minutes due to knee)
split 28 0.40 w
split 29 5.05 run (knee felling better)
split 30 0.40 w
split 31 5.14 r
split 32 0.32 w
split 33 4.54 r
end of run 1hr 22 minutes
happy with this considering tender pads and sore knee half way through run. The split time was awesome in allowing me to continue without aggravating my knee.
run #28 split times
Longest Split Run: 9 min 04 sec
2 splits over 9 minutes
4 splits over 8 minutes
6 splits over 5 minutes
33 splits in total
distance 6.6 miles
split 1 1.59 walk
split 2 1.17 run
split 3 0.58 walk
split 4 1.08 run
split 5 1.00 walk
time so far 6.24
split 6 2.05 r
split 7 0.39 w
split 8 4.15 r
split 9 0.35 w
14.00 min
split 10 4.06 r
split 11 0.31 w
split 12 0.16 + run ?
split 13
split 14 4.43 r
24.24
split 15 0.34 w
split 16 6.14 r
split 17 0.30 w
split 18 8.29 r
split 19 0.44 w
split 20 7.59 r
48.57
split 21 0.34 w
split 22 9.04 r
split 23 0.33 w
split 24 9.04 r
split 25 1.00 w
1hr 09 min total so far
split 26 5.19 r
split 27 0.29 w
split 28 2.08 r
end of run 1hr 17 minutes
This was a great run. Towards the end I was a bit stubborn and ran when the knee was aching. I paid the price for the next run and the next few days. But I learnt that I am making a lot of progress and this was my best time so far by 2 minutes.
run #29 9th run totally barefoot at 6.6 miles
I was pleased to get through this run. Its the run that only has a two day break from the previous run. My Monday run left me a bit tender on the pads and my knee.
I used a few ways to modify this run so as not to cause myself a knee problem or burn out the pads. Firstly I made sure I did all my warm up split times before the 45 minute switch to faster split. I also didn't go powering off too much, just an easy pace.
I also trimmed down the 7 minute runs to a few more 5 minute and 6 minute runs. I also stayed away from going beyond 7 minutes.
When my knee felt tender today I stopped and walked it out for 30 seconds.
For my pads I stayed on the grass a bit more today. Even on the seafront tarmac stretch I hoped a bit more on the grass today. I knew my pads were tender pretty early on in the run. I was determined not to use shoes so the grass option was the alternative.
I did only 1 seven minute segment today as the knee wasn't strong. At times I moved it down to 4 minutes.
By doing all the above I managed a good respectable run today.
It probably seems complicated to work with all the split times. However, like a lot of things, once you get used to it its pretty easy and very accurate.
I don't recommend guessing the split times. I've had occasion when a 5 minute segment ended up 8 minutes. When you nursing a problem its best to stick to the moderated splits.
I used a few ways to modify this run so as not to cause myself a knee problem or burn out the pads. Firstly I made sure I did all my warm up split times before the 45 minute switch to faster split. I also didn't go powering off too much, just an easy pace.
I also trimmed down the 7 minute runs to a few more 5 minute and 6 minute runs. I also stayed away from going beyond 7 minutes.
When my knee felt tender today I stopped and walked it out for 30 seconds.
For my pads I stayed on the grass a bit more today. Even on the seafront tarmac stretch I hoped a bit more on the grass today. I knew my pads were tender pretty early on in the run. I was determined not to use shoes so the grass option was the alternative.
I did only 1 seven minute segment today as the knee wasn't strong. At times I moved it down to 4 minutes.
By doing all the above I managed a good respectable run today.
It probably seems complicated to work with all the split times. However, like a lot of things, once you get used to it its pretty easy and very accurate.
I don't recommend guessing the split times. I've had occasion when a 5 minute segment ended up 8 minutes. When you nursing a problem its best to stick to the moderated splits.
run #28 8th run barefoot at 6.6 miles
I ran this on Monday. It was a very good run in terms of time. However, my knee did hurt in the faster sections towards the end.
I will need to take care of the knee complaints. Although minor and today(Wednesday it feels perfect) there's no need to get stupid and stop my running for a few weeks or set it back.
So tomorrow I will take it a bit easier. Its going to be a chilly one tomorrow so hopefully not too bad.
Once again I did it totally barefoot. Although I did feel it the next couple of days.
I will need to take care of the knee complaints. Although minor and today(Wednesday it feels perfect) there's no need to get stupid and stop my running for a few weeks or set it back.
So tomorrow I will take it a bit easier. Its going to be a chilly one tomorrow so hopefully not too bad.
Once again I did it totally barefoot. Although I did feel it the next couple of days.
Sunday 17 October 2010
run #27 7th 6 mile run at 6.6 miles
I really enjoyed this run on Thursday. As with most barefoot runs there's always lots going on. Its not just strap on your boots and go.
For starters I managed to slip into a sunny period in the afternoon. In October this makes quite a difference. I'm warming up the feet with the car heater as per useful tips from barefoot running book.
As I've set in my mind the first 45 minutes are my warm up I just settle into the slower pace. For some reason though this run I ended reducing the walk split by extending the run time in-between.
Once I got going with the second half of the run I felt great.
When I reached the tarmac I felt after a few minutes I might be able to run the whole thing barefoot.
I did pick up my shoes but didn't use them.
I passed these two cops and I heard the one say "that's gotta hurt". I enjoyed that. I was going at a fair pace at that point.
Once I reached my car to pick up my shoes I decided I'd run in 9 minute blocks. After the first 9 minutes I walked a minute. The second 9 minutes ended being only 7 minutes as I reached my car earlier than I though.
I was ecstatic with the final 45 minutes and the last two segments. I felt unlimited in my speed which is such a great feeling again.
So my plan over the next few runs is to bed in the complete run barefoot. I will also start to decrease the time on the grass. I can feel the grass is hardening up now due to the colder winter. At some point its probably going to become very rough and uneven. I don't fancy some mishap.
I'm not sure at what point I'll feel my knee issue is a thing of the past. Perhaps after a further 25 runs maybe.
Thursday 14 October 2010
run #27 split times
run #26 split times
Monday 11 October 2010
run #26 6th 6 mile run at 6.6 miles
This run enjoyed the benefit of a long warm up of 45 minutes of the run/walk system. There was a lot of niggles going on from, achilles heel, lower calf, a bit of knee twinges as well.
However, like my previous runs, after 45 minutes I felt things settled down and I stepped up my pace.
The run was great. My pads had recovered sufficiently from the previous run 96 hours before.
I've been finding the concrete track the hardest to run on so far. Although the tarmac is rough there is a consistancy to it and its less harsh.
The route I do has about 2 miles of grass. It runs along the Worthing seafront. Today was windy but a completely clear sky day.
I stuck to my plan to only run for 6 minutes in the aqua shoes. I also stretched out my runs to using 8 and 9 minute intervals.
My warm up run included a lot of mini run/walks.
I loved the rythym I managed to settle into once I ran a bit quicker. I could really enjoy continuing to do my runs at that pace.
The pace I'm going doesn't thrash me. That's not what I want anyway. As long as I'm fat-burning and getting a leaner look to my physique I'll stick to a softer pace. From what I've read that's the right way to burn fat anyway.
Also very important is I feel I'm enjoying the run and end it with a feeling I could have gone a lot further.
This moderate running allows me to add swimming and weights to my weekly training. Both of which I really love as well.
These days at 49 I'm happy to be able to run again and train week in week out. At my current pace I haven't had to take a week off so far.
A couple of runs ago I upped my pace to fast pace. Yet today I was only 2 minutes off that pace by running a bit quicker earlier.
The time is important to me as it shows I'm improving. The clock can also ruin your running. I use it as a guide. If I've improved naturally and effortlessly I'm happy.
I used my aqua shoes near the end when I stopped by my car to pick them up. I put them on after a further 8 minute barefoot on tarmac run. Today was 6 minutes in the aquas. Once I took them off to finish my run, it felt fantastic. I realise that all the effort to run barefoot is paying off. It is for me the best way to run. I will try my best to do all my runs barefoot. Hopefully this winter we won't get too many iced up days.
However, like my previous runs, after 45 minutes I felt things settled down and I stepped up my pace.
The run was great. My pads had recovered sufficiently from the previous run 96 hours before.
I've been finding the concrete track the hardest to run on so far. Although the tarmac is rough there is a consistancy to it and its less harsh.
The route I do has about 2 miles of grass. It runs along the Worthing seafront. Today was windy but a completely clear sky day.
I stuck to my plan to only run for 6 minutes in the aqua shoes. I also stretched out my runs to using 8 and 9 minute intervals.
My warm up run included a lot of mini run/walks.
I loved the rythym I managed to settle into once I ran a bit quicker. I could really enjoy continuing to do my runs at that pace.
The pace I'm going doesn't thrash me. That's not what I want anyway. As long as I'm fat-burning and getting a leaner look to my physique I'll stick to a softer pace. From what I've read that's the right way to burn fat anyway.
Also very important is I feel I'm enjoying the run and end it with a feeling I could have gone a lot further.
This moderate running allows me to add swimming and weights to my weekly training. Both of which I really love as well.
These days at 49 I'm happy to be able to run again and train week in week out. At my current pace I haven't had to take a week off so far.
A couple of runs ago I upped my pace to fast pace. Yet today I was only 2 minutes off that pace by running a bit quicker earlier.
The time is important to me as it shows I'm improving. The clock can also ruin your running. I use it as a guide. If I've improved naturally and effortlessly I'm happy.
I used my aqua shoes near the end when I stopped by my car to pick them up. I put them on after a further 8 minute barefoot on tarmac run. Today was 6 minutes in the aquas. Once I took them off to finish my run, it felt fantastic. I realise that all the effort to run barefoot is paying off. It is for me the best way to run. I will try my best to do all my runs barefoot. Hopefully this winter we won't get too many iced up days.
Sunday 10 October 2010
Timex H2Z272 Mens Ironman Triathlon Digital Sport Watch
run #25 5th 6 mile run at 6.6 miles
Friday 8 October 2010
run #24 4th 6 mile run at 6.6 miles
I then found I was able to stretch out towards the end of the run and give it a good fast pace on the tarmac. this was really fun and rewarding for all my efforts up to this point.
Thursday 7 October 2010
run #23 4th 6 mile run at 6.6 miles
This was my third run at 6.6 miles.
Each run so far has had niggles at the beginning. I took it slow in the beginning.
I felt on this run I was too slow in the minimalist shoes. The run took a further 5 minutes longer than the previous one.
One advantage of slower runs is you have more energy.
At the end I had a little opening up of my pace which surprised me how much traction I got from barefoot on tarmac.
Enjoyable run.
Each run so far has had niggles at the beginning. I took it slow in the beginning.
I felt on this run I was too slow in the minimalist shoes. The run took a further 5 minutes longer than the previous one.
One advantage of slower runs is you have more energy.
At the end I had a little opening up of my pace which surprised me how much traction I got from barefoot on tarmac.
Enjoyable run.
Monday 27 September 2010
run #22 2nd 6 mile run at 6.6 miles
Thursday 23 September 2010
run #21 1st 6 mile run at 6.6 miles
The thing is with goals sometimes its tempting to have a go a lot earlier than you planned. Today was a classic case.
I was all set to run 5.2 miles but when I could see just how easy it all was I decided to just creep down a bit further. The closer I came to a big landmark the more I wanted to make it. So I did.
My feet were fine up to the landmark. My knee held out as well.
Up to 5.5 miles I'd done two 7 minutes running and 30 second walks. I decided seeing as I was going a lot further I would return down to 5 min runs and 30 second walks. It just made really good sense to do this and it made the extra bit so much easier to achieve as well.
On the way to returning to my starting point my feet were beginning to feel the tarmac more than previously. I figured that I'd made the decision to complete so I did. I checked the feet over at the end and everything looked normal.
This evening my knee is a bit burny but it will pass by tomorrow morning.
Today I passed a guy with his two man team running with the bendy metal C-shaped leg. Just like that guy from South Africa. Quite amazing.
I passed this guy on his bike, and he shouted 'your feet must be really cold'. I just laughed. The shock on his face was great. It was raining and blowing pretty hard when I passed him.
The grass downhill was so slippery I had to really take it easy.
I decided I'd wear my swimming cap in the rain. Just because. It really worked well. Initailly I ran with my prescription sunglasses as well. But they were pressing so hard on my nose from being underneath the cap I took them off.
This left me with having to view the terrain with my short-sighted eyes. They're not that bad. -2.2 but it was a bit of a worry in the beginning. But I seemed to pick up all the bad bits.
So the run meant I was pounding on my pads on tarmac a lot more than I had previously. They held up really well. They are fine this evening. I shall keep them off pavements and hard surfaces until my next run. Walking on grass will be fine.
I was feeling really great after the run. It was for me a personal achievement.
My knee started playing up about 9 years ago. It kicked in like clockwork whenever I tried to run 6 miles. Eventually it got worse and worse until I couldn't even run for more than 7 minutes.
But now I have more information, better techniques and barefoot motion for lower joint impact.
So today it was a milestone to put to bed my 6 mile gremlin from 9 years ago. I will only want to run that route now and nothing less. The 7.4 mile landmark milestone is only .8 mile away now. I should have that cracked easily in the next 3 weeks or so.
I was all set to run 5.2 miles but when I could see just how easy it all was I decided to just creep down a bit further. The closer I came to a big landmark the more I wanted to make it. So I did.
My feet were fine up to the landmark. My knee held out as well.
Up to 5.5 miles I'd done two 7 minutes running and 30 second walks. I decided seeing as I was going a lot further I would return down to 5 min runs and 30 second walks. It just made really good sense to do this and it made the extra bit so much easier to achieve as well.
On the way to returning to my starting point my feet were beginning to feel the tarmac more than previously. I figured that I'd made the decision to complete so I did. I checked the feet over at the end and everything looked normal.
This evening my knee is a bit burny but it will pass by tomorrow morning.
Today I passed a guy with his two man team running with the bendy metal C-shaped leg. Just like that guy from South Africa. Quite amazing.
I passed this guy on his bike, and he shouted 'your feet must be really cold'. I just laughed. The shock on his face was great. It was raining and blowing pretty hard when I passed him.
The grass downhill was so slippery I had to really take it easy.
I decided I'd wear my swimming cap in the rain. Just because. It really worked well. Initailly I ran with my prescription sunglasses as well. But they were pressing so hard on my nose from being underneath the cap I took them off.
This left me with having to view the terrain with my short-sighted eyes. They're not that bad. -2.2 but it was a bit of a worry in the beginning. But I seemed to pick up all the bad bits.
So the run meant I was pounding on my pads on tarmac a lot more than I had previously. They held up really well. They are fine this evening. I shall keep them off pavements and hard surfaces until my next run. Walking on grass will be fine.
I was feeling really great after the run. It was for me a personal achievement.
My knee started playing up about 9 years ago. It kicked in like clockwork whenever I tried to run 6 miles. Eventually it got worse and worse until I couldn't even run for more than 7 minutes.
But now I have more information, better techniques and barefoot motion for lower joint impact.
So today it was a milestone to put to bed my 6 mile gremlin from 9 years ago. I will only want to run that route now and nothing less. The 7.4 mile landmark milestone is only .8 mile away now. I should have that cracked easily in the next 3 weeks or so.
Monday 20 September 2010
run #20 4th 5 mile run 5.2 miles
Today I ran my 4th 5 miler barefoot.
However, I thought I'd be too wiped out to do it. On Saturday my partner, who loves her long walks, took both on this 5 hour walk. The walk was in flip flops so the lower muscles were working overtime. We pretty much collapsed on the sofa when we got home. The next day I was completely wiped out.
So I figured it might take a few days to recover. However, on her encouragement, I went out and had a go today with my regular 5 mile run.
The run was great. In fact it felt quicker today. Still using the run walk method, I increased the last 3 run intervals to 6 minutes running, 30 second walk. I also went a bit further. I'd been tempted before today but I felt it was worth a try today.
The tarmac is about the roughest of the seafront promenade. Its quite a short stretch but I wanted to break my feet in to the feeling of the surface.
The 5.2 miles also finished at a good landmark next to this main road. So I ran to the new road landmark on the rough stuff and back. It was pretty tingly. But that's all it was. In fact it was quite pleasant.
I also managed to fit in comfortably a full gym workout afterwards.
I'm finding these runs energising rather than exhausting. A good sign is if there's room for something else afterwards.
The run is quite varied. Its tarmac, grass, concrete, pebbled stones and concrete combined.
The new goal is to get to the end of the promenade. I believe this to make the total run 7.4 miles. The biggest test of this is the extra running on tarmac which is my favorite challenge.
However, I thought I'd be too wiped out to do it. On Saturday my partner, who loves her long walks, took both on this 5 hour walk. The walk was in flip flops so the lower muscles were working overtime. We pretty much collapsed on the sofa when we got home. The next day I was completely wiped out.
So I figured it might take a few days to recover. However, on her encouragement, I went out and had a go today with my regular 5 mile run.
The run was great. In fact it felt quicker today. Still using the run walk method, I increased the last 3 run intervals to 6 minutes running, 30 second walk. I also went a bit further. I'd been tempted before today but I felt it was worth a try today.
The tarmac is about the roughest of the seafront promenade. Its quite a short stretch but I wanted to break my feet in to the feeling of the surface.
The 5.2 miles also finished at a good landmark next to this main road. So I ran to the new road landmark on the rough stuff and back. It was pretty tingly. But that's all it was. In fact it was quite pleasant.
I also managed to fit in comfortably a full gym workout afterwards.
I'm finding these runs energising rather than exhausting. A good sign is if there's room for something else afterwards.
The run is quite varied. Its tarmac, grass, concrete, pebbled stones and concrete combined.
The new goal is to get to the end of the promenade. I believe this to make the total run 7.4 miles. The biggest test of this is the extra running on tarmac which is my favorite challenge.
Thursday 16 September 2010
run #19 3rd 5 mile run
Thursday 16.09.10 I did my 3rd 5 mile run.
Sticking with the run walk method the run was tremendous fun. With some great music on I felt really great. Also the run had a tiny knee ache on the inside for around a minute then passed. Today it was more my achilles tendons that I felt were feeling the run today.
I will say that I am beginning to really enjoy the luxury of 30 second walk breaks. Why on earth we insist on running till the end is something that is illogical. first of all its a lot easier and effortless to run with intervals. Secondly the fat burning is essentially perfect. The heart rate is still up at the end of the 30 seconds.
I also like that I am taking care of myself. I am a really competitive person with myself and my expectations. So its nice to see a more sensible side to me that's prepared to just enjoy the running and remove the vicious strain of it.
When I see slow runners just taking it easy, they are nearly all landing on the forefoot. They look happy and relaxed. It looks effortless.
The splits are something like this:
2 minute walk: 1 minute run : one minute walk * 3: 2 minutes run 30 second walk * 3: 3 minute run 30 second walk * 2: 4 min run 30 second walk * 4: then the rest 5 minute run 30 second walk to finish.
For 5 miles it was 1 hr 10 mins 50 seconds. 30 second off for pit stop and 30 seconds off for smart phone fumble to switch stop watch to stop.
Sticking with the run walk method the run was tremendous fun. With some great music on I felt really great. Also the run had a tiny knee ache on the inside for around a minute then passed. Today it was more my achilles tendons that I felt were feeling the run today.
I will say that I am beginning to really enjoy the luxury of 30 second walk breaks. Why on earth we insist on running till the end is something that is illogical. first of all its a lot easier and effortless to run with intervals. Secondly the fat burning is essentially perfect. The heart rate is still up at the end of the 30 seconds.
I also like that I am taking care of myself. I am a really competitive person with myself and my expectations. So its nice to see a more sensible side to me that's prepared to just enjoy the running and remove the vicious strain of it.
When I see slow runners just taking it easy, they are nearly all landing on the forefoot. They look happy and relaxed. It looks effortless.
The splits are something like this:
2 minute walk: 1 minute run : one minute walk * 3: 2 minutes run 30 second walk * 3: 3 minute run 30 second walk * 2: 4 min run 30 second walk * 4: then the rest 5 minute run 30 second walk to finish.
For 5 miles it was 1 hr 10 mins 50 seconds. 30 second off for pit stop and 30 seconds off for smart phone fumble to switch stop watch to stop.
run #18
I did my second barefoot 5 miler on Monday. I'd had quite a few days rest before this run. It was really windy on the seafront.
It went without incident. Once again most enjoyable. I continued with the run walk intervals. I found the stop watch system works well as its very accurate.
It went without incident. Once again most enjoyable. I continued with the run walk intervals. I found the stop watch system works well as its very accurate.
Sunday 12 September 2010
What I've learned so far about Barefoot running
Unless you've been walking in really flat shoes recently, respect the minimal times suggested to walk and run in the beginning.
If you have injuries and are turning to barefoot running, realise there is a big adjustment in the healthy areas too.
The adaptation of the feet, surrounding and supporting areas is going to take a lot of weeks. Be patient.
Enjoy the new feeling of switching to barefoot. Although it takes time to adjust, each outing is exciting and stimulating, with lots of feedback.
Strange pains, strains and sensations will be present for a few months while you develop your new muscle, ligament and tendon strength for barefoot activity.
Give the pads a few days off after a run on hard rough surfaces. The pads need that time to regenerate and strengthen.
Don't be shy about being minimal about running. By using the run walk run method explained in great detail in the book 'running until your 100' http://bit.ly/dclliL, you can run injury free.
If you can find short cut grass to run on first for a few weeks I would start there first. However, watch out carefully for hidden stones and things.
Proper Barefoot running is more likely to be taken up by those who are prone to extremism. Extremist people are determined to overcome setbacks, problems and niggles to achieve their goals.
Its easier for people who've got long term injuries they can't shake off or correct.
Its also easier for people who've had to give up running or are just starting out. There is no frustration of losing hard-earned miles in running shoes.
Its easier to accept if you've done your research and understand the history of our ancestors and the evolution of the foot mechanics.
Gently try out the rougher surfaces. Switch from grass to harder surfaces and then back again. Don't wait until there's pain. Stick to a minute and then off.
Build up really slowly. Start by walking on grass for 3 minutes; Run for 30 seconds, walk for a minute, repeat for 3 to 5 times.
If you can switch totally to flip flops or totally flat sandals. This will help strengthen all areas in the lower legs and feet.
Running barefoot uses different muscles to walking barefoot. There are mutual muscles used as well, especially in the calf and achilles tendon.
Even if you feel you can run for a length of time on tarmac resist the temptation to overdo it. The pads suddenly give out. Do the minimal breaking in and then rest for a few days.
If you have injuries and are turning to barefoot running, realise there is a big adjustment in the healthy areas too.
The adaptation of the feet, surrounding and supporting areas is going to take a lot of weeks. Be patient.
Enjoy the new feeling of switching to barefoot. Although it takes time to adjust, each outing is exciting and stimulating, with lots of feedback.
Strange pains, strains and sensations will be present for a few months while you develop your new muscle, ligament and tendon strength for barefoot activity.
Give the pads a few days off after a run on hard rough surfaces. The pads need that time to regenerate and strengthen.
Don't be shy about being minimal about running. By using the run walk run method explained in great detail in the book 'running until your 100' http://bit.ly/dclliL, you can run injury free.
If you can find short cut grass to run on first for a few weeks I would start there first. However, watch out carefully for hidden stones and things.
Proper Barefoot running is more likely to be taken up by those who are prone to extremism. Extremist people are determined to overcome setbacks, problems and niggles to achieve their goals.
Its easier for people who've got long term injuries they can't shake off or correct.
Its also easier for people who've had to give up running or are just starting out. There is no frustration of losing hard-earned miles in running shoes.
Its easier to accept if you've done your research and understand the history of our ancestors and the evolution of the foot mechanics.
Gently try out the rougher surfaces. Switch from grass to harder surfaces and then back again. Don't wait until there's pain. Stick to a minute and then off.
Build up really slowly. Start by walking on grass for 3 minutes; Run for 30 seconds, walk for a minute, repeat for 3 to 5 times.
If you can switch totally to flip flops or totally flat sandals. This will help strengthen all areas in the lower legs and feet.
Running barefoot uses different muscles to walking barefoot. There are mutual muscles used as well, especially in the calf and achilles tendon.
Even if you feel you can run for a length of time on tarmac resist the temptation to overdo it. The pads suddenly give out. Do the minimal breaking in and then rest for a few days.
Friday 10 September 2010
run #17
Great run of 5 miles. I used the run walk run method. It made the run a lot simpler and my knees really thanked me for it. No tightness of note on the knee.
I could feel it was working me, especially at the end there was some slight heavy breathing.
I alternated the surfaces. After reading barefoot running I shall respect the recovery a lot more for the pads. Perhaps even with my walks, I'll keep it minimal on the barefoot walking. Stick to the grass.
I must thank the author of 'running until your 100'. His run walk run method really works. He talks you through the logic of doing it that way. It also helped to just get out of the straining mindset of running continuously from start to finish.
The most important thing is to feel joy when you are running and feel the great effects of running when you take you mini walk breaks.
I could feel it was working me, especially at the end there was some slight heavy breathing.
I alternated the surfaces. After reading barefoot running I shall respect the recovery a lot more for the pads. Perhaps even with my walks, I'll keep it minimal on the barefoot walking. Stick to the grass.
I must thank the author of 'running until your 100'. His run walk run method really works. He talks you through the logic of doing it that way. It also helped to just get out of the straining mindset of running continuously from start to finish.
The most important thing is to feel joy when you are running and feel the great effects of running when you take you mini walk breaks.
#run 16
On monday I ran my usual route. I'm running through my knee problems. Its the first run after the twist.
I took it really easy and totally enjoyed it. I played my new drum and bass arena 2010.
My pads aren't totally recovered but I can run a bit on the rough tarmac.
The very positive thing is I finished without a knee issue.
I will allow 2 to 3 days rest between runs
I took it really easy and totally enjoyed it. I played my new drum and bass arena 2010.
My pads aren't totally recovered but I can run a bit on the rough tarmac.
The very positive thing is I finished without a knee issue.
I will allow 2 to 3 days rest between runs
Sunday 5 September 2010
Run #15
On Thursday I had a full day with my knee. I returned to the grassy route of 3.4 miles. I placed in 3 break points to give the knee a rest and then went running.
I took it at a slow pace. I decided a while ago that I had better keep the pace slow as if I were still having foot problems. That way my joints and ligaments can strengthen gradually.
I could feel the knee was going to be touch and go. I managed to get to the end. It was a great run, with good music, lovely weather and scenary.
I then went to the gym. My knee felt a bit tender but as I was only doing upper body the workout wouldn't affect it at all.
So I finished that up had a shower and then once dressed I managed to twist the knee on turning myself around. It felt horrible.
Since then I've been nursing the knee although the same afternoon I did my first cycle for months into town. The knee was fine.
I think if I add up the days prior to the knee problem its been loads and loads of walking and two runs inbeween.
This weekend I did more walking and then some cycling, gym, more walking and swimming.
I'm hoping to try out a run tomorrow. I'm going to do the same as I did on thursday and just see how I go. If I read it right then I will know if the knee is going to go or not.
I took it at a slow pace. I decided a while ago that I had better keep the pace slow as if I were still having foot problems. That way my joints and ligaments can strengthen gradually.
I could feel the knee was going to be touch and go. I managed to get to the end. It was a great run, with good music, lovely weather and scenary.
I then went to the gym. My knee felt a bit tender but as I was only doing upper body the workout wouldn't affect it at all.
So I finished that up had a shower and then once dressed I managed to twist the knee on turning myself around. It felt horrible.
Since then I've been nursing the knee although the same afternoon I did my first cycle for months into town. The knee was fine.
I think if I add up the days prior to the knee problem its been loads and loads of walking and two runs inbeween.
This weekend I did more walking and then some cycling, gym, more walking and swimming.
I'm hoping to try out a run tomorrow. I'm going to do the same as I did on thursday and just see how I go. If I read it right then I will know if the knee is going to go or not.
Tuesday 31 August 2010
Run #14
After last week and the knee problem I decided I'd run on thursday. However, it was such a lovely day today I decided I'd try a small run and see what happened.
So I roughly measured out 0.6 miles to run at a miserably slow pace but not aggravate my knee. I also decided that it was going to be an all tarmac run on the seafront.
The first leg was great. A few twinges but it settled down. My feet were fine. My bruise is now unfelt. I put on a new Album called stacked vol one which was great to run with.
As I neared the end my knee felt a bit throbby. So when I stopped I took a small time out to give it a rest.
I then headed back to where I parked the car. This run felt really good. Although the pace was slow it was just great to run comfortably on the tarmac.
Once again I took a small knee timeout and then ran back up again. At this point I felt the forefoot pads starting to feel the run. But it was still fine.
Once again I took a small break and then ran back down. The pads started getting sore. I checked them but they were looking fine.
I ended up finishing a bit further from the car.
So it was about 3.3 miles. Very similar distance to my grassy run.
The pads were starting to sting quite a bit once I got back to the car. I cleaned up my feet and saw no broken skin or blisters.
My knee had reached its limit I think.
Overall, I was really pleased with the progress. Its the exact knee problem I had 8 years ago. But I'm feeling with a sensible plan I can continue running and eventually get to running a bit longer.
My feet were checked out by everyone I passed just about. I noticed some runners gave it this Clint Eastwood One eye open stare. A slight tilt of the head and the eye pops the look.
The expression is bewildered. Its like is that guy running barefoot breaking all the rules known to running science? I'm loving that. The inner Taoist rebel enjoys walking the individually chosen path.
So I roughly measured out 0.6 miles to run at a miserably slow pace but not aggravate my knee. I also decided that it was going to be an all tarmac run on the seafront.
The first leg was great. A few twinges but it settled down. My feet were fine. My bruise is now unfelt. I put on a new Album called stacked vol one which was great to run with.
As I neared the end my knee felt a bit throbby. So when I stopped I took a small time out to give it a rest.
I then headed back to where I parked the car. This run felt really good. Although the pace was slow it was just great to run comfortably on the tarmac.
Once again I took a small knee timeout and then ran back up again. At this point I felt the forefoot pads starting to feel the run. But it was still fine.
Once again I took a small break and then ran back down. The pads started getting sore. I checked them but they were looking fine.
I ended up finishing a bit further from the car.
So it was about 3.3 miles. Very similar distance to my grassy run.
The pads were starting to sting quite a bit once I got back to the car. I cleaned up my feet and saw no broken skin or blisters.
My knee had reached its limit I think.
Overall, I was really pleased with the progress. Its the exact knee problem I had 8 years ago. But I'm feeling with a sensible plan I can continue running and eventually get to running a bit longer.
My feet were checked out by everyone I passed just about. I noticed some runners gave it this Clint Eastwood One eye open stare. A slight tilt of the head and the eye pops the look.
The expression is bewildered. Its like is that guy running barefoot breaking all the rules known to running science? I'm loving that. The inner Taoist rebel enjoys walking the individually chosen path.
Saturday 28 August 2010
After run #13
I've had two lovely longs walks following my run #13. My knee feels fine. Todays walk was 3 hours. My knee felt a little bit tingly but nothing really.
So I shall continue with my plan to try and run on Thursday. I'm not sure if I'm going to go for the full 3.4 miles. My feeling is I'd like to try run it again but more slowly. See how it goes. If it goes again, does it go a little bit later than last time? These are interesting questions.
I'm hoping to learn something new about this old knee problem. Its not joint but perhaps this Iliotibial Band (ITB) Runners Knee. I found a good article on it and some exercises for the problem at http://bit.ly/9YC3X6
On my walk today it was great to see my wife take off her shoes on the way back and enjoy the grass. She was even keen to test the feel on the concrete path as well. We even squeezed in a tiny barefoot run. I stopped though because I need to rest my knee.
Looking at the exercises given. I'm wondering whether going to one of these taibo classes or body combat might strengthen up the area that supports the Iliotibial Band.
So I shall continue with my plan to try and run on Thursday. I'm not sure if I'm going to go for the full 3.4 miles. My feeling is I'd like to try run it again but more slowly. See how it goes. If it goes again, does it go a little bit later than last time? These are interesting questions.
I'm hoping to learn something new about this old knee problem. Its not joint but perhaps this Iliotibial Band (ITB) Runners Knee. I found a good article on it and some exercises for the problem at http://bit.ly/9YC3X6
On my walk today it was great to see my wife take off her shoes on the way back and enjoy the grass. She was even keen to test the feel on the concrete path as well. We even squeezed in a tiny barefoot run. I stopped though because I need to rest my knee.
Looking at the exercises given. I'm wondering whether going to one of these taibo classes or body combat might strengthen up the area that supports the Iliotibial Band.
Thursday 26 August 2010
Run #13
Today I was really looking forward to my run. My run the last time was almost bruise free. I had a few niggles but I thought today would be one of my best runs.
It started off well and I was almost half way when my knee went. Its the same problem I've had when running in shoes. Bam! It feels like my kneecap has dissolved and all that's left is flesh. So zero support when I land on it. Nasty.
So I stopped immediately. I turned around and started walking back. I tried to run again but after a short while the twinges came back. I walked some more. then ran some more going really slowly. It came back again after a while.
My conclusion is while I've been nursing in the barefoot running, coupled with the bruised foot, I've not really had a slightly faster run. Today was a little bit quicker but fractionally so. I did feel a little twinge on my last run. So its a form of no supporting muscles or structure once the area gets exhausted.
As I went out after a 2 day rest, I guess this is not enough rest for the knee to recover. Up to now I've not run so close together.
Now 8 years ago I gave up on the running. But this time I've had nearly 6 weeks of running without this problem. So there must be some kind of resistance I can build into the area before collapse.
I shall initially try running once a week. that will probably help my bruise heal as well. I'll put in some barefoot walking to supplement the run and work the lower muscles.
I'm not overly disappointed because I needed to get past the knee test. That was only going to come once I ran for longer and a bit quicker.
I'm hoping by giving the knee longer rests between runs that I'll be able to complete a run without incident.
This for now puts any ambitions out of my reach completely. Just doing the 3.4 miles once a week without problem is my first goal.
So its going to have to be very ordinary running for me for quite a while so it seems.
Perhaps the earlier bruise injury was a blessing because I could still run each week and I didn't get a knee problem. I was doing a lot less. Without this duration of running I might have felt its over for me and running. This might still be the case but I doubt it. I can alway run a mile daily.
Somewhere amidst this data is a solution for me to continue to run.
I have a lot of power in my thighs from Tai Chi and swimming. I've also built up my endurance from swimming as well. So I think my power and fitness are beyond what my knee can handle right now. Perhaps that's been the problem all those years ago. The collapse occurred after run 2 though in the past wearing shoes. I'm also thinking that I might have been favouring the right foot(from bruise) and shifted the load back up to the knee.
It started off well and I was almost half way when my knee went. Its the same problem I've had when running in shoes. Bam! It feels like my kneecap has dissolved and all that's left is flesh. So zero support when I land on it. Nasty.
So I stopped immediately. I turned around and started walking back. I tried to run again but after a short while the twinges came back. I walked some more. then ran some more going really slowly. It came back again after a while.
My conclusion is while I've been nursing in the barefoot running, coupled with the bruised foot, I've not really had a slightly faster run. Today was a little bit quicker but fractionally so. I did feel a little twinge on my last run. So its a form of no supporting muscles or structure once the area gets exhausted.
As I went out after a 2 day rest, I guess this is not enough rest for the knee to recover. Up to now I've not run so close together.
Now 8 years ago I gave up on the running. But this time I've had nearly 6 weeks of running without this problem. So there must be some kind of resistance I can build into the area before collapse.
I shall initially try running once a week. that will probably help my bruise heal as well. I'll put in some barefoot walking to supplement the run and work the lower muscles.
I'm not overly disappointed because I needed to get past the knee test. That was only going to come once I ran for longer and a bit quicker.
I'm hoping by giving the knee longer rests between runs that I'll be able to complete a run without incident.
This for now puts any ambitions out of my reach completely. Just doing the 3.4 miles once a week without problem is my first goal.
So its going to have to be very ordinary running for me for quite a while so it seems.
Perhaps the earlier bruise injury was a blessing because I could still run each week and I didn't get a knee problem. I was doing a lot less. Without this duration of running I might have felt its over for me and running. This might still be the case but I doubt it. I can alway run a mile daily.
Somewhere amidst this data is a solution for me to continue to run.
I have a lot of power in my thighs from Tai Chi and swimming. I've also built up my endurance from swimming as well. So I think my power and fitness are beyond what my knee can handle right now. Perhaps that's been the problem all those years ago. The collapse occurred after run 2 though in the past wearing shoes. I'm also thinking that I might have been favouring the right foot(from bruise) and shifted the load back up to the knee.
Monday 23 August 2010
Run #12
Today I ran the route I'd mapped out when I first started the barefoot running.
My goal was to run to the end and back of a long stretch of grass near the seafront.
The next goal is to keep running that route until I don't feel anymore aches and pains in my lower legs.
The bruised foot wasn't really showing itself so that was a good first sign.
What I noticed today and other days is that the strengthening process involves a rotation in the lower leg region of tightness and soreness. It seems as one area strengthens another area needs to catch up. The pads on the foot have been the most consistent area to respond to the stimulus. The other areas seem to come and go, although having said that the stiffness in my calves has now cleared up.
Today I felt it in the Achilles tendon on the right foot. It did pass towards the end of the run and only kicked in after about 12 minutes into the run.
Also my left foot on the top left, a small muscle seems to be straining under the load. So I think that muscle too, needs to strengthen.
This process is not just about tight calves. It involves the whole region.
Today the weather was a bit drizzly. The grass was wet and the ground a bit soft from the recent rain. It was lovely to run on it.
Having got some momentum today I started to feel it working me slightly with some slightly heavier breathing. Its still not working my lungs like the swimming does. But its still baby steps.
It was a fair 40 minute run. I still need to measure it out. Its definitely 3 miles, just need to see if its a bit more than that. At the pace I was going its probably not that much more.
I changed my daily walking this last week. I didn't see any point continually aggravating the bruise by walking everywhere barefoot. So I decided this: I'd teach barefoot, I'd do my grass run or walk barefoot, be at home barefoot, do my tai chi practice barefoot, but the rest of the time I'd walk in slops.
This approach paid off as it allowed my bruise to heal faster. So now I should be able to run twice a week. Once my foot heals completely I'll increase that to more(3 or 4).
I like the route because it has a mixture of terrain.
My knee feels a tiny tenderness but its livable and doesn't feel its much more than a mild stress from the lengthy run.
I'd like to get to 5 miles as my next target. That involves running on tarmac as well which I want to be able to do easily. I shan't begin that increase until everything has settled down on my current level.
One thing I like about this new interest is I've got something to work on over autumn, winter and spring. I believe its important to have winter projects to work on otherwise one gets bogged down in the gloom of winter. In fact I'm keen to see just how long I can run barefoot this winter. I'd like to see myself running all winter barefoot. That's my goal. I'm not sure when frostbite sets in but I will find out before its that cold.
I am running well within myself, so its just a matter of getting the lower legs in shape to match the rest of my body and endurance.
I will say that this barefoot running seems a lot easier on the energy used by the body. Also my thighs aren't really feeling these runs at all. I would imagine once I start stretching the distance a bit, I'll feel it in the thighs. Also upping the pace will probably bring the thighs in more as well.
My goal was to run to the end and back of a long stretch of grass near the seafront.
The next goal is to keep running that route until I don't feel anymore aches and pains in my lower legs.
The bruised foot wasn't really showing itself so that was a good first sign.
What I noticed today and other days is that the strengthening process involves a rotation in the lower leg region of tightness and soreness. It seems as one area strengthens another area needs to catch up. The pads on the foot have been the most consistent area to respond to the stimulus. The other areas seem to come and go, although having said that the stiffness in my calves has now cleared up.
Today I felt it in the Achilles tendon on the right foot. It did pass towards the end of the run and only kicked in after about 12 minutes into the run.
Also my left foot on the top left, a small muscle seems to be straining under the load. So I think that muscle too, needs to strengthen.
This process is not just about tight calves. It involves the whole region.
Today the weather was a bit drizzly. The grass was wet and the ground a bit soft from the recent rain. It was lovely to run on it.
Having got some momentum today I started to feel it working me slightly with some slightly heavier breathing. Its still not working my lungs like the swimming does. But its still baby steps.
It was a fair 40 minute run. I still need to measure it out. Its definitely 3 miles, just need to see if its a bit more than that. At the pace I was going its probably not that much more.
I changed my daily walking this last week. I didn't see any point continually aggravating the bruise by walking everywhere barefoot. So I decided this: I'd teach barefoot, I'd do my grass run or walk barefoot, be at home barefoot, do my tai chi practice barefoot, but the rest of the time I'd walk in slops.
This approach paid off as it allowed my bruise to heal faster. So now I should be able to run twice a week. Once my foot heals completely I'll increase that to more(3 or 4).
I like the route because it has a mixture of terrain.
My knee feels a tiny tenderness but its livable and doesn't feel its much more than a mild stress from the lengthy run.
I'd like to get to 5 miles as my next target. That involves running on tarmac as well which I want to be able to do easily. I shan't begin that increase until everything has settled down on my current level.
One thing I like about this new interest is I've got something to work on over autumn, winter and spring. I believe its important to have winter projects to work on otherwise one gets bogged down in the gloom of winter. In fact I'm keen to see just how long I can run barefoot this winter. I'd like to see myself running all winter barefoot. That's my goal. I'm not sure when frostbite sets in but I will find out before its that cold.
I am running well within myself, so its just a matter of getting the lower legs in shape to match the rest of my body and endurance.
I will say that this barefoot running seems a lot easier on the energy used by the body. Also my thighs aren't really feeling these runs at all. I would imagine once I start stretching the distance a bit, I'll feel it in the thighs. Also upping the pace will probably bring the thighs in more as well.
Thursday 19 August 2010
barefoot Tai Chi #1
I've been really enjoying switching to Barefoot Tai Chi. It feels right to do it barefoot. Unless you are sparring hard, pushing hands can also be done barefoot. As I rarely do pushing hands this in not an issue for me.
I noticed the turns differ depending on surface. On grass for instance its quite smooth and less grippy so the feel is similiar on the turns to shoes. But on tarmac I find its very grippy so I ease off the weight earlier to achieve a smooth transitional turn.
I've tried to share my enthusiasm in my classes about the benefits of barefoot. I've probably had about a 50% shoes off response.
I find I can maintain form focus a lot better when I'm constantly feeling the ground surface and the changes that brings.
I noticed the turns differ depending on surface. On grass for instance its quite smooth and less grippy so the feel is similiar on the turns to shoes. But on tarmac I find its very grippy so I ease off the weight earlier to achieve a smooth transitional turn.
I've tried to share my enthusiasm in my classes about the benefits of barefoot. I've probably had about a 50% shoes off response.
I find I can maintain form focus a lot better when I'm constantly feeling the ground surface and the changes that brings.
Run #11
Today I thought I'd just keep all the muscles, ligaments, tendons and pads worked by walking my running route. But after around 15 minutes I felt the pain on the bruised foot was bearable to try a soft run. So I completed 70% of the course running.
One thing about being barefoot is you are in tune with the feedback from the whole area that's engaged in the running. I could feel all sorts of things going on, from arch stretch, the muscle on the top of the foot, my 4th toe on the right, my left Achilles heel and the bruise.
Well the bruise was shouted out by the surrounding feedback from other areas of my feet and lower legs. Nothing major. But there was a lot of feedback.
I decided to stay on the grass for most of the run. Last week I made the mistake of going onto hard terrain for too long, which aggravated my bruise. Tomorrow I won't run into work.
I had no pain in the knee which was great seeing as that's the area I most of all want to see can handle running again.
I was once again in jeans as I set out for a walk only.
I bumped into a retired podiatrist. He told me he used to recommend barefoot walking in the fields to build up foot strength. He was very pleased to see some barefoot running. He must of been 80+. Old school.
It just shows how humans often come back to natural ways of doing things.
I want to mention again that my ankle seems to have cleared out a stiffness that was developing. My niggly lower back is also loads better. When I used to do extended walks I'd get pain in my lower back after a while. I don't get that anymore. Also a nerve pain in the top of my leg near the hip is slowly improving as well.
To be honest I wasn't feeling fully happy with the way my body was falling back and picking up stiffness. Tai Chi is supposed to keep us fluid and supple. I suspected that there was a missing element and now I believe I've found it through barefoot practice.
I've found the barefoot book by Daniel Howell very informative. Its got a lot of the science behind barefoot versus shoes.
One thing about being barefoot is you are in tune with the feedback from the whole area that's engaged in the running. I could feel all sorts of things going on, from arch stretch, the muscle on the top of the foot, my 4th toe on the right, my left Achilles heel and the bruise.
Well the bruise was shouted out by the surrounding feedback from other areas of my feet and lower legs. Nothing major. But there was a lot of feedback.
I decided to stay on the grass for most of the run. Last week I made the mistake of going onto hard terrain for too long, which aggravated my bruise. Tomorrow I won't run into work.
I had no pain in the knee which was great seeing as that's the area I most of all want to see can handle running again.
I was once again in jeans as I set out for a walk only.
I bumped into a retired podiatrist. He told me he used to recommend barefoot walking in the fields to build up foot strength. He was very pleased to see some barefoot running. He must of been 80+. Old school.
It just shows how humans often come back to natural ways of doing things.
I want to mention again that my ankle seems to have cleared out a stiffness that was developing. My niggly lower back is also loads better. When I used to do extended walks I'd get pain in my lower back after a while. I don't get that anymore. Also a nerve pain in the top of my leg near the hip is slowly improving as well.
To be honest I wasn't feeling fully happy with the way my body was falling back and picking up stiffness. Tai Chi is supposed to keep us fluid and supple. I suspected that there was a missing element and now I believe I've found it through barefoot practice.
I've found the barefoot book by Daniel Howell very informative. Its got a lot of the science behind barefoot versus shoes.
Saturday 14 August 2010
After run #10
After my run #10 the next day I fancied to run into work from where I parked the car. My foot was playing up on the arch where I'd bruised it. I decided I could still do it anyway.
The result was for the rest of the day my arch bruise could be felt most of the time throughout my barefoot Tai Chi sessions.
By day 2 after the run my knee was tender. I am putting this down to doing favored running on the sore arch thereby causing me not to use the natural springiness of the foot and arch. The resulting run on friday was therefore more leaden than usual.
Its very frustration to think my calves are fine, my pads are fine, I'm ready to go but this niggly bruise is hanging around.
I think its good to document this though, as it shows that when people say take it easy in the beginning its not for any lame reason.
At the end of the day those that persevere are those they really want to master the art of barefoot running. I tried my kung-fu shoes on Friday to run in a minimalist shoe. CoMpLeTeLy useless. As you land on the forefoot the shoe slides down the heel and off.
The shoe experience felt awful. As soon as I put it on it felt all wrong. So damn tight and squeezing my toes together. I'm not sure what I'm going to do in winter. Hopefully the new book I'm reading The Barefoot Book will offer some suggestions for Winter.
The result was for the rest of the day my arch bruise could be felt most of the time throughout my barefoot Tai Chi sessions.
By day 2 after the run my knee was tender. I am putting this down to doing favored running on the sore arch thereby causing me not to use the natural springiness of the foot and arch. The resulting run on friday was therefore more leaden than usual.
Its very frustration to think my calves are fine, my pads are fine, I'm ready to go but this niggly bruise is hanging around.
I think its good to document this though, as it shows that when people say take it easy in the beginning its not for any lame reason.
At the end of the day those that persevere are those they really want to master the art of barefoot running. I tried my kung-fu shoes on Friday to run in a minimalist shoe. CoMpLeTeLy useless. As you land on the forefoot the shoe slides down the heel and off.
The shoe experience felt awful. As soon as I put it on it felt all wrong. So damn tight and squeezing my toes together. I'm not sure what I'm going to do in winter. Hopefully the new book I'm reading The Barefoot Book will offer some suggestions for Winter.
Thursday 12 August 2010
Run #10
12th August 2010
Up to around my 4th run I found this lifting the knee, relaxing the foot, keeping the stride a natural length really worked for me. Reading and watching videos I learned that keeping the head up and the body straight was the better technique. A lot like Michael Johnson the former Olympic 400 m runner from USA. I also noticed a quicker tempo as well with the legs, which then induced a quicker movement with the arms as well.
The running when going pain free felt so free. It feels like you are the wind. Very much like the boy Super from the Incredibles when he ran over the water. Just feeling the ground, especially the grass feels like one is on vacation. Its a lovely feeling. When I've read blogs on the running a lot of people describe this joy. Those that start off on the tarmac don't seem to get this same buzz. I think its because the pads on the feet might be too tender to jump straight onto such rough surfaces.
My first recommendation is to go on grass first. Short grass so you can see what the terrain is. The pads don't need to be thrown in the deep end. I've so far not formed any calluses. The pads feel thicker and tougher but not overly rough as you might think. My skinny second toe has grown back some muscle again! The feet are a lot more flexible as well.
I also noticed my waist responding to the running. In the past running was the best way for me to get my waist back in shape. Losing the running I've struggled a lot with my waist area. I thought the swimming would have a greater impact than it has. But I think one has to start swimming for longer than an hour. Initially though it did trim down the waist.
So the lovely summer evening invited another walk barefoot. I parked the car in a different spot on the seafront. By the road there was grass to walk on. I walked for around 15 minutes. I could still feel my foot was a bit tender, but once I'd reached the larger grassy bits I began running in my jeans and shirt and my small very loaded bag. I reached a target point after 7 minutes. Took a quick nature break and felt I could handle running back. The foot felt no worse from the running. I then headed onto concrete as the grass ran out. I'd walked on this earlier when I headed out.
The concrete felt easier underfoot than when I walked. I've heard this is quite common. I thought well lets carry on on the harder stuff. So when I hit the tarmac which is the surface the seafront path is made of I was really pleased to feel it was no effort, pain or anything to run on the stuff. My knee lifts were working fine. I lifted the knee just enough to let the foot glide over the surface and landed on the ball of the foot, following through to the heel. The quick knee lifts I find prevent a over-weighted push into the heel.
Although I had my eyes on the terrain, I could feel the eyes of some on me. But as a Tai Chi Instructor I'm used to eyes on me. Also when I believe in something stuff like that doesn't put me off. I usually think that people have positive thoughts about it.
There is this evangelist feeling with it though. Its like very pioneering, yet its the oldest activity we do just about. Quite a paradox in a way.
When I read that some people out there need a lot more proof of the 'real value and benefits' of going barefoot I think to myself, if I can run with my knee the way it is and this style has almost zero impact on it don't even attempt to try tell me otherwise.
So anyway there I was cruising along the tarmac towards my car. The last part of the run was approx 25 minutes. So the whole run must have been just shy of 32 minutes.
My foot felt no worse, in fact probably easier than walking in the flip flops. I checked the soles of my feet, after I cleaned them with a wet wipe. I bought these wet wipes from Tescos for 29p. They were a lot more moist than the other, more expensive ones I'd been using. Well the soles were totally fine, in really good shape.
For several days I'd felt quite flat. I hadn't trained at all for 3 days. The energy just arrived in the mid afternoon.
So I felt fresh enough to practice some Tai Chi in a location I used to live in. A nice secluded area encloded by walls in a block of flats. It would be my first Tai Chi practice on tarmac barefoot.
For about 8 months my personal Tai Chi practice came to a halt. There was no zing in it. So I've taken a long break from my self practice outside the class.
But lately I've been wanting to bring it back, get the practice in. What I've found in the past is I have these cycles. I take a break and come back with new ideas, feeling and commitments. This proved to be the case on Sunday barefoot on the grass out the back garden. But today it felt even better(especially as a cat has now decided our back garden is the neighbourhood crapyard.) But really apart from that the Tai Chi feels so right now, barefoot. Its a missing link.
So the day was really great. I spent some time with my brother in the afternoon as he was off work. He gave me some fresh music to listen to. Thursday I have off to do my DVD work for my Tai Chi Series. I'm getting very close now to getting it ready for Amazon.com. Its done so well in the UK Amazon but I needed to fix a Qi Gong Routine for USA market. That's done now. Just the dubbing, fixing the menu to be in bounds for old 4:3 TVs still out there, small change to cover and then its there. I could do with dome testers in the states though as we are on a different system over here.
Up to around my 4th run I found this lifting the knee, relaxing the foot, keeping the stride a natural length really worked for me. Reading and watching videos I learned that keeping the head up and the body straight was the better technique. A lot like Michael Johnson the former Olympic 400 m runner from USA. I also noticed a quicker tempo as well with the legs, which then induced a quicker movement with the arms as well.
The running when going pain free felt so free. It feels like you are the wind. Very much like the boy Super from the Incredibles when he ran over the water. Just feeling the ground, especially the grass feels like one is on vacation. Its a lovely feeling. When I've read blogs on the running a lot of people describe this joy. Those that start off on the tarmac don't seem to get this same buzz. I think its because the pads on the feet might be too tender to jump straight onto such rough surfaces.
My first recommendation is to go on grass first. Short grass so you can see what the terrain is. The pads don't need to be thrown in the deep end. I've so far not formed any calluses. The pads feel thicker and tougher but not overly rough as you might think. My skinny second toe has grown back some muscle again! The feet are a lot more flexible as well.
I also noticed my waist responding to the running. In the past running was the best way for me to get my waist back in shape. Losing the running I've struggled a lot with my waist area. I thought the swimming would have a greater impact than it has. But I think one has to start swimming for longer than an hour. Initially though it did trim down the waist.
So the lovely summer evening invited another walk barefoot. I parked the car in a different spot on the seafront. By the road there was grass to walk on. I walked for around 15 minutes. I could still feel my foot was a bit tender, but once I'd reached the larger grassy bits I began running in my jeans and shirt and my small very loaded bag. I reached a target point after 7 minutes. Took a quick nature break and felt I could handle running back. The foot felt no worse from the running. I then headed onto concrete as the grass ran out. I'd walked on this earlier when I headed out.
The concrete felt easier underfoot than when I walked. I've heard this is quite common. I thought well lets carry on on the harder stuff. So when I hit the tarmac which is the surface the seafront path is made of I was really pleased to feel it was no effort, pain or anything to run on the stuff. My knee lifts were working fine. I lifted the knee just enough to let the foot glide over the surface and landed on the ball of the foot, following through to the heel. The quick knee lifts I find prevent a over-weighted push into the heel.
Although I had my eyes on the terrain, I could feel the eyes of some on me. But as a Tai Chi Instructor I'm used to eyes on me. Also when I believe in something stuff like that doesn't put me off. I usually think that people have positive thoughts about it.
There is this evangelist feeling with it though. Its like very pioneering, yet its the oldest activity we do just about. Quite a paradox in a way.
When I read that some people out there need a lot more proof of the 'real value and benefits' of going barefoot I think to myself, if I can run with my knee the way it is and this style has almost zero impact on it don't even attempt to try tell me otherwise.
So anyway there I was cruising along the tarmac towards my car. The last part of the run was approx 25 minutes. So the whole run must have been just shy of 32 minutes.
My foot felt no worse, in fact probably easier than walking in the flip flops. I checked the soles of my feet, after I cleaned them with a wet wipe. I bought these wet wipes from Tescos for 29p. They were a lot more moist than the other, more expensive ones I'd been using. Well the soles were totally fine, in really good shape.
For several days I'd felt quite flat. I hadn't trained at all for 3 days. The energy just arrived in the mid afternoon.
So I felt fresh enough to practice some Tai Chi in a location I used to live in. A nice secluded area encloded by walls in a block of flats. It would be my first Tai Chi practice on tarmac barefoot.
For about 8 months my personal Tai Chi practice came to a halt. There was no zing in it. So I've taken a long break from my self practice outside the class.
But lately I've been wanting to bring it back, get the practice in. What I've found in the past is I have these cycles. I take a break and come back with new ideas, feeling and commitments. This proved to be the case on Sunday barefoot on the grass out the back garden. But today it felt even better(especially as a cat has now decided our back garden is the neighbourhood crapyard.) But really apart from that the Tai Chi feels so right now, barefoot. Its a missing link.
So the day was really great. I spent some time with my brother in the afternoon as he was off work. He gave me some fresh music to listen to. Thursday I have off to do my DVD work for my Tai Chi Series. I'm getting very close now to getting it ready for Amazon.com. Its done so well in the UK Amazon but I needed to fix a Qi Gong Routine for USA market. That's done now. Just the dubbing, fixing the menu to be in bounds for old 4:3 TVs still out there, small change to cover and then its there. I could do with dome testers in the states though as we are on a different system over here.
The beginning of barefoot lifestyle
Well my journey began with Amazon. They highlighted the 'born to run' book to me. I ordered it, read it and loved it. Even while reading it I began searching for info on barefoot running.
I had to stop running about 8 years ago. My right knee got so bad it felt like it was going to snap backwards. As if there was no ligaments to hold it in place anymore. This only occurred after a very normal short run. So I decided that was the end for me. Bar an operation running was over. Over the years I tried now and then but it just flared up again.
Last year I found swimming for the first time. I could swim but not with multiple laps. So once I found Total Immersion Swimming, I just kept going with it 5 times a week for around 3 weeks until I got the hang of it. I've manged to keep up my swimming now for over a year. Its a constant refining process. I can say I feel I've bedded swimming into my lifestyle and fitness program, but its first and foremost enjoyable and relaxing.
So once I found that the author of Born to run Christopher McDougall, overcame a host of injuries I decided I'd give it a go.
I tried it the first time and it was effortless. I tried to follow the instructions I'd read. However, after about 11 minutes my right calf completely tightened up to a point of pulling a muscle. I was limping for around 36 hours and felt it very tight for about 3-4 days.
The second time I went out I decided to walk.I tried this lifting the heel technique I read somewhere. So I was speed walking and flying. All this was on grass initially. Then I decided to go on some cement. I continued with this almost scraping movement of my foot. I ended up feeling a stinging under my foot. I checked it and I'd managed to scrape a large chunk of skin off my right forth toe and the beginnings of my left toe. I hobbled back to the car pretty disappointed.
The third time I went out I ran again for a short distance after what I though my toes had healed. I ended up opening the smaller cut on my left toe.
I rested my feet a bit more, put some protection around my toe and went for a forth run. By now I was running a bit further but my calf on the right was still really tight so I was careful. Running at this point about 20 minutes.
My fifth run was also very tight on the right calf. I stretched it out and carried on until I felt it was time to stop. Around 25 minutes.
I rested for a few more days and ventured my sixth run. This went pretty well but this time the left calf tightened up pretty bad. I carried on after stretching half way.
My seventh run everything started feeling really good. I opened up a gear and felt the speed building. All these runs at this point had been on grass on the seafront area. I then landed on a big pebble unseen by me. Right over and under the ball of the foot. I carried on back to the car. This was the ending to a 50 minute run. Up to that point it was going really well.
I rested it for 4 days and then went out again. It seemed fine. Then for some impulsive moment I decided I'm tough enough to charge over giant pebbles on the seafront barefoot. Well 4 steps were fine then I landed smack on the same spot as before. I managed to carry on. But this time the recoverey was a lot more days.
My next outing was a walk over the same distance. It felt really good. But it stretched out the bad foot again. So I had to rest it again for 5 days.
I had to stop running about 8 years ago. My right knee got so bad it felt like it was going to snap backwards. As if there was no ligaments to hold it in place anymore. This only occurred after a very normal short run. So I decided that was the end for me. Bar an operation running was over. Over the years I tried now and then but it just flared up again.
Last year I found swimming for the first time. I could swim but not with multiple laps. So once I found Total Immersion Swimming, I just kept going with it 5 times a week for around 3 weeks until I got the hang of it. I've manged to keep up my swimming now for over a year. Its a constant refining process. I can say I feel I've bedded swimming into my lifestyle and fitness program, but its first and foremost enjoyable and relaxing.
So once I found that the author of Born to run Christopher McDougall, overcame a host of injuries I decided I'd give it a go.
I tried it the first time and it was effortless. I tried to follow the instructions I'd read. However, after about 11 minutes my right calf completely tightened up to a point of pulling a muscle. I was limping for around 36 hours and felt it very tight for about 3-4 days.
The second time I went out I decided to walk.I tried this lifting the heel technique I read somewhere. So I was speed walking and flying. All this was on grass initially. Then I decided to go on some cement. I continued with this almost scraping movement of my foot. I ended up feeling a stinging under my foot. I checked it and I'd managed to scrape a large chunk of skin off my right forth toe and the beginnings of my left toe. I hobbled back to the car pretty disappointed.
The third time I went out I ran again for a short distance after what I though my toes had healed. I ended up opening the smaller cut on my left toe.
I rested my feet a bit more, put some protection around my toe and went for a forth run. By now I was running a bit further but my calf on the right was still really tight so I was careful. Running at this point about 20 minutes.
My fifth run was also very tight on the right calf. I stretched it out and carried on until I felt it was time to stop. Around 25 minutes.
I rested for a few more days and ventured my sixth run. This went pretty well but this time the left calf tightened up pretty bad. I carried on after stretching half way.
My seventh run everything started feeling really good. I opened up a gear and felt the speed building. All these runs at this point had been on grass on the seafront area. I then landed on a big pebble unseen by me. Right over and under the ball of the foot. I carried on back to the car. This was the ending to a 50 minute run. Up to that point it was going really well.
I rested it for 4 days and then went out again. It seemed fine. Then for some impulsive moment I decided I'm tough enough to charge over giant pebbles on the seafront barefoot. Well 4 steps were fine then I landed smack on the same spot as before. I managed to carry on. But this time the recoverey was a lot more days.
My next outing was a walk over the same distance. It felt really good. But it stretched out the bad foot again. So I had to rest it again for 5 days.
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