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
Showing posts with label barefoot running. Show all posts
Showing posts with label barefoot running. Show all posts
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 #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
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