Platypus' Beginners Guide to Running

Next trip ;)

Managed to fit the lap of Hampton Court in this lunchtime, just under 6 miles in a leisurely 50 minutes. I'll take that as I hadn't run at all in a month.
 
It's a nice route, that. Bushy Park is a nice circuit as well at 13.5km (~8.5 miles) :)
 
Foiled said:
Did my final 20 miler long run today before tapering for London, anyone else have a spring marathon?
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Good luck for London. I forgot to apply for it last year somehow so no spring marathon for me. Currently training for Lancaster on June 24th and then I'll be training after that for Chester on October 7th.

Definately making sure I apply for London next year!!!
 
Whatever you think of the Christopher McDougall's "Born to Run", one of the main characters, Caballo Blanco, the White Horse, has recently died:

http://www.bbc.co.uk/news/magazine-17600061

One of the best running quotes comes from him:

"Don't fight the trail. Take what it gives you," he began. "Lesson two - think easy, light, smooth and fast. You start with easy, because if that's all you get, that's not so bad. Then work on light. Make it effortless, like you don't [care] how high the hill is or how far you've got to go.

"When you've practised that so long that you forget you're practising, you work on making it smooooooth. You won't have to worry about the last one - you get those three, and you'll be fast."

RIP.
 
Got some Inov8 x talon 212s, very light shoes, though i just relized i need some lighter socks as my current road ones dont feel right with these light shoes;)

Havnt tried them on trails yet, only intervals in the park, but feel very grippy compared to old kantana adidas ones i had before.

ow yer got a 5 mile Victoria park run 5 mile coming up, anyone doing it?
 
Does anyone else ever get pins and needles in their feet while running? I only recently started running again regularly and it's surprised me.

I've moved to a brand new pair of running trainers, tried different socks, loosening the laces, and running faster and slower. It starts in my left foot after about 3 miles and persists unless i stop and rest for a minute. After about the 5th mile my left foot and ankle is completely numb! Anyone know what I could do to prevent it?
 
I've started running again* just over a month ago, on a treadmill at local gym. I warmup on a cycle for 5 mins.

First week I could run just about 2 km in 25 mins. Last two weeks I am able to run 3km in 30mins with the speed set at 6.1. Finally managed to run 4km at 40mins this week.

I want to be able to run faster and for longer.
If I increase the pace I run out of stamina to complete my minimum of 3km.

After finishing any of my runs I don't think I've had any more to give in terms of being able to run further or faster.

After my run I do some weight work on my arms and chest and then stretching.

I feel as though the improvements are very minor and taking longer than I expected to achieve.

*A few years ago I started running on a treadmill and then running with some work colleagues outside during lunch break and completing my first 5km race.
 
p4radox said:
Does anyone else ever get pins and needles in their feet while running? I only recently started running again regularly and it's surprised me.

I've moved to a brand new pair of running trainers, tried different socks, loosening the laces, and running faster and slower. It starts in my left foot after about 3 miles and persists unless i stop and rest for a minute. After about the 5th mile my left foot and ankle is completely numb! Anyone know what I could do to prevent it?
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For numbness/ pins and needles there has to be some compression on the nerve or blood supply to the nerve somewhere. Most likely, if its the whole foot is tarsal tunnel syndrome (like carpal tunnel syndrome in the wrist/hand) presenting as a result of one type of 'shin splints' (posterior/exertional compartment syndrome).


The space where the nerve to your foot runs can narrow when there is repetetive friction (with some swelling) from the nerves, tendons, blood vessels on the inside edge of the ankle/shin. It could be because you are overpronating a bit more than normal on the left (+/- tibialis posterior weakness) or that there is some tightness in the muscles there (flexor hallucis longus, flexor digitorum longus) or simply because your return to running has been too rapid and the fascia is restricting you.

The first thing i would try, if it was me, would be some calf stretches which incorporated the FHL and FDL IF they ARE tight (if not then there is no need):

Compare length of FDL by sitting on your heels like this:

cUTDL.jpg


You should feel an equal stretch in both sides, if the left feels tighter then stretch it or if the toe(s) physically does not bend as much then stretch it.

Normal FHL
as5JB.jpg
Restricted FHL
1pbUK.jpg


Sitting in that position will stretch it or so will something like this:

n2YPyl.jpg


After that/If there is no tightnes move on to some myofascial release to try to stretch/release the fascia in the restricted area by rolling a ball, foam roller, rolling pin etc. up and down the lower third of your inside calf:

eFy0R.jpg

Try doing those a few times in the days leading up to your next run and prior to setting off and see if anything has changed, if it has then continue with them until it goes completely.

If that fails I would then look at trying a new pair of trainers (if you weren't assessed for them) or some tibialis posterior strengthening exercises, failing that its GP/Physio time.
There are a few other causes of a numb foot when running but this would be the most likely from the symptom pattern you describe. Hope it helps.
 
I once got a numb foot but rather stupidily it was because my trainers were laced too tightly.

Good post above though.

Any advice on stretching the anterior tibialis? Reason is that I get shin splints and have been resting for a week but it will probably take at least another two for it to go. I have just got some stability shoes after my first gait analysis. Turns out I had completely the wrong shoes, but I dont think they will be the magic bullet. Talking to some people and they say that I wont be able to do marathon distances as Ive had shin splints, bit depressing but I hope they are wrong.

Got a plan to do a short distance of about 3km,running from lamppost to lampost and walking in between. If I run 5km straight my anterior tibialis really tightens and thats when I know my shin splints will start. Its so hard to stretch the muacles around the shins, just hoping I can run without getting shin pain but have a feeling its going to be a long slow process.
 
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Anterior 'shin splints' again can be caused by lots of things. Yes, if the tibialis anterior is tight then everytime your heel strikes there is a massive pull on the TA to stop your foot from 'slapping down'. Therefore if it is tight then there will be more tension placed upon it and its attachments and therefore more irritation/pain - simples? so the types of stretches to do would be something like this:

XR3Rq.jpg
or this
WYOWe.jpg


However, its not often Tib ant tightness that is the underlying cause. Yes after you have the pain they certainly feel tight but so does any muscle that is worked hard eccentrically. Often its eccentric weakness that causes it. Just being asked to lower [up to] 11 times bodyweight a thousand times a mile is pretty tough job for it to do so if its not strong enough its going to cause pain.
Sometimes it is again due to the fascia causing a restriction and as the tib ant gets 'pumped' during running the pressure stops adequate blood and oxygen getting to it, again causing pain and inflammation.
If you are a heelstrike runner then try mixing it up a bit and running with forefoot and midfoot strike to try and offload the tib ant a bit. If your regular route(s) includes lots of downhills then cut down on them for a while as this eccentrically loads the tib ant massively.



So the TL;dr would be

Some of the causes of anterior shin splints:
  • Tight Tib ant (unlikely to be the cause but definately a symptom) - treat it with stretches (shown above)
  • Weak tib ant (especially eccentrically, likely if there has been a rapid return to running, rapid increase in mileage, frequency or downhills) - strenghten it eccentrically
  • Tight/limiting fascia (as above) - myofascial release:

    cimg5289g.jpg

  • Heelstriking (or heelstriking more than usual i.e. more downhill sections) - vary footstrike to unload tib ant:

    EVwUm.jpg

As always though, if it persists or worsens see your GP/Physio.
 
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Thanks for the great advice and swift reply! I am very much a heel striker so heeding your advice I shall try and run further on the front of my foot but am still going to try the lampost thing, even if I do look a bit daft!

Would you say a sufferer of shin splints can ever get over this, or is there a point at which no matter what you do to try and prevent it, that it will come back at some stage.
 
Yeah it is definately fixable. Its just a case of correcting whichever fault is to blame. If the cause is never addressed then it will always come back. As you can see there are many different causes and even types of 'shin splints'. People often try to class them all as the same thing and hence offer the same advice/treatment for them all.
Unfortunately its nowhere near as simple as that and as a result it can continue being a problem for many people.
 
Are you sure your gait is efficient? I get splints when I really up the mileage which indicates those minor inefficiencies add up. Any way just got 25k run today the last major run before London in 2 weeks.
 
Just a good luck to all running London. I deferred my GFA entry (again) as not been able to put the time in to guarantee a PB so concentrating on other things.

Taper time! No craziness in the next couple of weeks as nothing to be gained now. :)
 
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