When I get a injury from running, my first thought is always about how quickly I can get back on the road. I worry about losing fitness and missing out on races. And, at this time of the year, with the nights drawing in, those evening runs with the club are all the more precious. While everyone else is at home with the curtains drawn, we're outside working our bodies, breathing in the cool air, feeling alive. I miss that, and I want to get back to it as soon as I can.
When I've had my injury for a few weeks I play a different mental game. At speed sessions it's always the 'how about doing one more rep even though you thought this was the last' temptation that goes through my head. The feeling that I'm sneaking an extra one - going the extra rep, so to speak. And when I'm recovering from injury, and resigned to the fact it will be a few weeks, I play the 'how about leaving it for one more week just to be really sure and minimise your chances of a recurrence?' game.
That's where I am now. I've long since stopped having any pain walking on it, but if I press on the joint it still hurts a tiny bit. I'm thinking I'll leave it for one more week.
Monday 7 October 2013
Tuesday 24 September 2013
Days 153 to 161 - Waiting to heal
Not much to report here. I've been waiting for three weeks for this injury to clear and it is taking its time. It no longer hurts to step on it, but if I push at the painful area I can still feel a little soreness. I think I'm going to need at least another week before I try it out.
So it seems that an autumn half marathon is off the table. Instead I'll begin to focus on some 10k specific training for the league races in the New Year. A few weeks of warm weather training in Perth at Christmas should be just the ticket.
I did also just come across this interesting post from Nick Campitelli . It's mainly about the rise and fall (or rise) or minimalist shoes, but in the comments he cites a study demonstrating that 'as cushioning is lost, foot control improves.' It's very difficult to read a paper in a discipline with which you're not familiar and make much sense of it, so I'm just going on his summary sentence, but it maybe agrees with my previous post?
So it seems that an autumn half marathon is off the table. Instead I'll begin to focus on some 10k specific training for the league races in the New Year. A few weeks of warm weather training in Perth at Christmas should be just the ticket.
I did also just come across this interesting post from Nick Campitelli . It's mainly about the rise and fall (or rise) or minimalist shoes, but in the comments he cites a study demonstrating that 'as cushioning is lost, foot control improves.' It's very difficult to read a paper in a discipline with which you're not familiar and make much sense of it, so I'm just going on his summary sentence, but it maybe agrees with my previous post?
Day 152 - Can barefoot running fix you?
Can barefoot running fix you? It seems an odd question for me to be asking as I wait for my foot to heal. Haven't I already proved that it breaks you? Possibly, but a little recent experience suggests there really might be something in this whole change of technique.
I blogged a while ago about Rhiannon getting hold of a pair of minimalist shoes - Merrel Vapor Gloves, the same as mine, if somewhat smaller and pinker - and going out for her first run. The photos I took immediately demonstrated that by removing the cushioning and concentrating on an increased cadence her form instantly improved. It was quite dramatic. As if someone had clipped the elastic on her legs and let them swing through their full motion.
To give you a little more background, Rhiannon has been suffering with injury for the last year or so. Physios, osteopaths, orthotics... nothing has really sorted the issue with her twisting pelvis and subsequent painful knee. Every attempt at a comeback has ended in pain. But since trying these new shoes she's not had any of that pain. Some new pain, like sore calves, certainly, but the old problems haven't reared their ugly heads. At least not yet.
Prior to this she'd experienced various people trying to correct some fairly strong overpronation. The lady in the local running shop tried for a good hour with every shoe in the shop and eventually declared, "I can't fix that with shoes."
Fastforward a few months and a number of runs in barefoot shoes. Not an excessive number, but enough to get used to a new style and adapt to the need for increased control from feet and ankles (the shoes refuse to do it for you).
We were visiting Liverpool for a little city break (I had no idea there was so much to do there!) and discovered a running shop next door to our hotel. Natterjack Running. We of course had to pop in and see what they had on offer. And, as usual, we got chatting to someone about running. I love speaking this common language! It reminds me of our recent holiday in Spain where we made so many friends because we could converse in Spanish. The same this is at work when you meet a fellow runner.
On this occasion, our co-linguist was Jenny Clague, former junior elite runner (I say former elite, she did knock out a 2:36 marathon a couple of years ago) who was on duty at the time. We were very impressed with Jenny. She was warm, knowledgeable and interested in us. Barely a few minutes into the conversation she'd invited us out on a run that evening - which we may well have done if a) we weren't heading home that afternoon, b) I wasn't injured and c) she hadn't already let slip quite what a good runner she is! But it was that kind of invitation that makes all the difference in a shop; you're far more likely to buy something from someone who is interested in you, rather than your money.
We chatted a bit about barefoot running and Jenny was sensibly sceptical - quite at home with the idea of minimal shoes, as top-level runners tend to be, but concerned about removing all cushioning. My theory, which I've mentioned before, is that elite runners could happily run in barefoot shoes if they chose, but they don't need to because their form is already so good. Consequently they struggle to see the need for them. I wonder if 6 months of running like me would change their minds...
We told Jenny a bit about Rhiannon's fitness troubles, orthotics, and recent dalliance with barefooting, and she kindly offered to analyse Rhiannon's gait. She wasn't expecting a fee,* just genuinely interested to see the excessive pronation we'd described (and quite possibly wanting to gently steer her back towards some more normal trainers).
So Mrs Payne donned a pair of neutral shoes and hopped onto the treadmill while the video camera whirred into life. 60 seconds later and the results of the analysis were in. With video evidence. "You just need a pair of neutral shoes." "That ankle angle is perfect; somewhere between 170 & 180 degrees is ideal and that's 175." "You've got a really nice style." Even when Rhiannon deliberately slumped back onto her heels, the pronation was gone. A little movement which you'd expect from a joint, but no panicked grabs for orthotics and inserts.
Rhiannon left the shop with a deviation-free spring in her step, and I left marvelling that a couple of months of barefoot running could have that effect. Could it be that by removing all support her feet and ankles had so quickly learnt to support themselves? Had her ankles and arches strengthened that much? She'd not suffered any pain from pelvis or knees since making the switch - could it be that barefoot running had fixed her? Only time will tell, but I suspect that on that early autumn afternoon in Liverpool the three of us were silently asking the very same question.
* I feel I ought to point out that the shop was empty at the time, and we weren't really asking for the service - if you turn up and expect the same you'll probably have to pay £15. Seems fair enough. Unless you buy some shoes that is.
I blogged a while ago about Rhiannon getting hold of a pair of minimalist shoes - Merrel Vapor Gloves, the same as mine, if somewhat smaller and pinker - and going out for her first run. The photos I took immediately demonstrated that by removing the cushioning and concentrating on an increased cadence her form instantly improved. It was quite dramatic. As if someone had clipped the elastic on her legs and let them swing through their full motion.
Prior to this she'd experienced various people trying to correct some fairly strong overpronation. The lady in the local running shop tried for a good hour with every shoe in the shop and eventually declared, "I can't fix that with shoes."
Fastforward a few months and a number of runs in barefoot shoes. Not an excessive number, but enough to get used to a new style and adapt to the need for increased control from feet and ankles (the shoes refuse to do it for you).
 |
Next door to the Z hotel in Liverpool
city centre, a visit to this little shop
capped off our stay beautifully!
|
On this occasion, our co-linguist was Jenny Clague, former junior elite runner (I say former elite, she did knock out a 2:36 marathon a couple of years ago) who was on duty at the time. We were very impressed with Jenny. She was warm, knowledgeable and interested in us. Barely a few minutes into the conversation she'd invited us out on a run that evening - which we may well have done if a) we weren't heading home that afternoon, b) I wasn't injured and c) she hadn't already let slip quite what a good runner she is! But it was that kind of invitation that makes all the difference in a shop; you're far more likely to buy something from someone who is interested in you, rather than your money.
We chatted a bit about barefoot running and Jenny was sensibly sceptical - quite at home with the idea of minimal shoes, as top-level runners tend to be, but concerned about removing all cushioning. My theory, which I've mentioned before, is that elite runners could happily run in barefoot shoes if they chose, but they don't need to because their form is already so good. Consequently they struggle to see the need for them. I wonder if 6 months of running like me would change their minds...
We told Jenny a bit about Rhiannon's fitness troubles, orthotics, and recent dalliance with barefooting, and she kindly offered to analyse Rhiannon's gait. She wasn't expecting a fee,* just genuinely interested to see the excessive pronation we'd described (and quite possibly wanting to gently steer her back towards some more normal trainers).
So Mrs Payne donned a pair of neutral shoes and hopped onto the treadmill while the video camera whirred into life. 60 seconds later and the results of the analysis were in. With video evidence. "You just need a pair of neutral shoes." "That ankle angle is perfect; somewhere between 170 & 180 degrees is ideal and that's 175." "You've got a really nice style." Even when Rhiannon deliberately slumped back onto her heels, the pronation was gone. A little movement which you'd expect from a joint, but no panicked grabs for orthotics and inserts.
Rhiannon left the shop with a deviation-free spring in her step, and I left marvelling that a couple of months of barefoot running could have that effect. Could it be that by removing all support her feet and ankles had so quickly learnt to support themselves? Had her ankles and arches strengthened that much? She'd not suffered any pain from pelvis or knees since making the switch - could it be that barefoot running had fixed her? Only time will tell, but I suspect that on that early autumn afternoon in Liverpool the three of us were silently asking the very same question.
* I feel I ought to point out that the shop was empty at the time, and we weren't really asking for the service - if you turn up and expect the same you'll probably have to pay £15. Seems fair enough. Unless you buy some shoes that is.
Sunday 15 September 2013
Days 142 to 151 - Injury from barefoot running
There's no way around this. I've injured myself by running in super-minimalist shoes. How embarrassing.
I've been talking about feeling a bit bruised on the ball of my left foot over the last week, and about how carefully I've managed it. But I now discover I've not managed it very well at all. I should have paid more attention to what my feet were telling me - especially on that last run where I felt a bit of a sharp pain after 1 mile and hoped it would go away. After the race it actually it felt alright, but when I woke up the next morning it was clear I had a problem.
So what is the problem? Have I succumbed to the classic over-keen-transition injuries? Apparently not. My calves are fine. My achilles is fine. I don't have pain on the top of my foot indicating hairline fractures in my metatarsals. Those are par for the course if you underestimate the steadiness with which you'll need to adapt to a new running form. But I've been careful, and my injury, as far as I can tell, is a combination of bad luck and poor judgement.
I've damaged the second metatarsal head on my left foot. It's quite easy to locate the pain to that point. And it feels like bruise. I'm fairly sure it has come from doing a couple of tempo runs on woodland and canal paths in my Vapor Gloves. Every now and again you just land badly on a stone, no matter how hard you try to keep your eyes on the path. And when you're in a pace group, you just plough onwards rather than adapting your pace to allow you run carefully. Having done that, and having sustained a bit of an injury, I've just kept pounding away.
I've been surprised by the difference between a steady run and tempo run in terms of forces acting on your feet. I can run, say, 7 miles at a steady pace and my feet feel fine at the end. But do the same distance at a tempo pace and the greater forces in each step leave my feet feeling bruised and battered (so to speak) by the end. There are more blisters too.
So there it is, I'm carrying an injury. As a result I've had to pull out of the Round Leicester Relay this weekend, which I was really looking forward to. We had a good looking team and I think we could have improved on last year's result (when I ran a pretty poor leg that included an extra loop of my own invention). I plan to keep icing and resting until it feels good, followed by an extra week of rest for good measure. I suspect it's bruising, but if there is any kind of fracture I think it will just take longer to feel okay. (My research tells me that those bones are pretty well contained and naturally heal pretty well). Frustrating, but it's what you have to do. And then I'll work my way back slowly over another week or two, quite possibly using my old running shoes for extra cushioning.
Has it changed how I feel about barefoot running? Maybe a little bit when it comes to the more barefoot end of things. It really is difficult to avoid those stones, and your feet do take a battering when you try to run fast. But I love my new running style. It feels good, I feel light and the rhythmical cadence is so reassuring as it propels me forward. I don't want to lose the connection with the ground and the natural feeling. But I do want to avoid those stones.
I've been talking about feeling a bit bruised on the ball of my left foot over the last week, and about how carefully I've managed it. But I now discover I've not managed it very well at all. I should have paid more attention to what my feet were telling me - especially on that last run where I felt a bit of a sharp pain after 1 mile and hoped it would go away. After the race it actually it felt alright, but when I woke up the next morning it was clear I had a problem.
So what is the problem? Have I succumbed to the classic over-keen-transition injuries? Apparently not. My calves are fine. My achilles is fine. I don't have pain on the top of my foot indicating hairline fractures in my metatarsals. Those are par for the course if you underestimate the steadiness with which you'll need to adapt to a new running form. But I've been careful, and my injury, as far as I can tell, is a combination of bad luck and poor judgement.
I've damaged the second metatarsal head on my left foot. It's quite easy to locate the pain to that point. And it feels like bruise. I'm fairly sure it has come from doing a couple of tempo runs on woodland and canal paths in my Vapor Gloves. Every now and again you just land badly on a stone, no matter how hard you try to keep your eyes on the path. And when you're in a pace group, you just plough onwards rather than adapting your pace to allow you run carefully. Having done that, and having sustained a bit of an injury, I've just kept pounding away.
I've been surprised by the difference between a steady run and tempo run in terms of forces acting on your feet. I can run, say, 7 miles at a steady pace and my feet feel fine at the end. But do the same distance at a tempo pace and the greater forces in each step leave my feet feeling bruised and battered (so to speak) by the end. There are more blisters too.
So there it is, I'm carrying an injury. As a result I've had to pull out of the Round Leicester Relay this weekend, which I was really looking forward to. We had a good looking team and I think we could have improved on last year's result (when I ran a pretty poor leg that included an extra loop of my own invention). I plan to keep icing and resting until it feels good, followed by an extra week of rest for good measure. I suspect it's bruising, but if there is any kind of fracture I think it will just take longer to feel okay. (My research tells me that those bones are pretty well contained and naturally heal pretty well). Frustrating, but it's what you have to do. And then I'll work my way back slowly over another week or two, quite possibly using my old running shoes for extra cushioning.
Has it changed how I feel about barefoot running? Maybe a little bit when it comes to the more barefoot end of things. It really is difficult to avoid those stones, and your feet do take a battering when you try to run fast. But I love my new running style. It feels good, I feel light and the rhythmical cadence is so reassuring as it propels me forward. I don't want to lose the connection with the ground and the natural feeling. But I do want to avoid those stones.
Thursday 5 September 2013
Day 141 - Magazine amnesia
Another club run tonight: 8 miles, down the canal, around the reservoir, through the cemetery and home. I found myself running off the front of the group early on in the run and feeling great, and then languishing off the back towards the end, and feeling exhausted. If I'm honest I did feel a bit a stab on that bruised forefoot quite early on but brushed it off and forgot about it. I'm hoping I don't regret that in the morning.
In other news, I've discovered I don't take in anything I read in running magazines. Apparently I just like reading the various related words - runner, cadence, PB - without really connecting the meaning. How do I know that? On clearing up a few things today I found two identical copies of the same issue of Running Fitness. Clearly I bought the first and merrily devoured its contents before going out and buying (and reading) exactly the same one again, completely oblivious. Well done Joel.
In other news, I've discovered I don't take in anything I read in running magazines. Apparently I just like reading the various related words - runner, cadence, PB - without really connecting the meaning. How do I know that? On clearing up a few things today I found two identical copies of the same issue of Running Fitness. Clearly I bought the first and merrily devoured its contents before going out and buying (and reading) exactly the same one again, completely oblivious. Well done Joel.
 |
| Evidence: 2 copies of the April edition of Running Fitness. |
Tuesday 3 September 2013
Days 137 to 140 - Bruise recovery
No running at all for me this week. I've decided to take a full week off to try and shift the bruise on my left foot. Those of you who are inclined to a more sceptical view of this barefoot running business are probably secretly thinking 'I told you so...' Which would be fair. But, in my defence, I have done two things which show I am learning and adapting. And that is the secret - learning your limits, adapting as you go, perfecting your method. Here are the two things I've done.
1 I've rested rather than ploughed on regardless
One of the great temptations as a runner is to keep going when you shouldn't. The allure of improved fitness is potent, and it can persuade otherwise sensible people to ignore sharp pains in their body in their pursuit of PBs. I have no evidence for this, but I'm sure that most injuries are not so much caused by overwork, but by ignoring signs of damage as a result of that overwork. One too many runs when your body is telling you it has had enough.
By dropping my mileage down to 1.5 a week at the start of this, and steadily increasing throughout, I've had to learn to hold back. I don't like it though. I wish I'd been out all week. I wish I'd been running in the 10-mile league race on Sunday. I wish I'd done the Mad Mile at club last week where everybody seemed to set new PBs.
2 I've bought some new shoes
There clearly is a limit to what you can do in the thinnest of shoes, and I think I found it. Curiously it was connected to running faster, rather than greater mileage. What that means for future runs and races remains to be seen. But the time had definitely come to expand my arsenal of footwear weapons, and I'm very happy with my new shoes. This week I hope to try mixing and matching between the two, so that I retain some of that barefoot feel in my programme.
1 I've rested rather than ploughed on regardless
One of the great temptations as a runner is to keep going when you shouldn't. The allure of improved fitness is potent, and it can persuade otherwise sensible people to ignore sharp pains in their body in their pursuit of PBs. I have no evidence for this, but I'm sure that most injuries are not so much caused by overwork, but by ignoring signs of damage as a result of that overwork. One too many runs when your body is telling you it has had enough.
By dropping my mileage down to 1.5 a week at the start of this, and steadily increasing throughout, I've had to learn to hold back. I don't like it though. I wish I'd been out all week. I wish I'd been running in the 10-mile league race on Sunday. I wish I'd done the Mad Mile at club last week where everybody seemed to set new PBs.
2 I've bought some new shoes
There clearly is a limit to what you can do in the thinnest of shoes, and I think I found it. Curiously it was connected to running faster, rather than greater mileage. What that means for future runs and races remains to be seen. But the time had definitely come to expand my arsenal of footwear weapons, and I'm very happy with my new shoes. This week I hope to try mixing and matching between the two, so that I retain some of that barefoot feel in my programme.
Thursday 29 August 2013
Days 131 to 136 - New shoes and a bruise
Day 131 - 4.22 miles
One of the results of doing something unusual (most people consider running in minimalist shoes to be unusual) and writing a blog is that people begin to treat you like an expert. And its easy to be taken in and start believing it. I enjoy explaining why I decided to give this a try, and what benefits I hope to reap. And each time I do it I discover I'm a little bit more of a enthusiast, and have stronger opinions about the merits of the whole thing.
Today was a fun one because we (Rhiannon and I) actually got to take a couple of people out to a field to demonstrate. We were visiting Rhiannon's sister and partner near Cambridge and we took to the village playing field for a bit of a lesson. I'm increasingly convinced that the secret to changing your form is to take your shoes off and up your cadence. It is almost impossible to run the same way as before if you make those changes. And a pair of willing students made a good job of their first attempt.
We then set off for a few miles of slightly more normal running, during which I got to have another go with the Minimus. I liked them a lot more this time. I found I could maintain a fairly easy pace and not have to worry so much about what I was landing on. They felt comfortable, but I did get a small blister on the side of my foot. Still, looking forward to the next outing.
Day 132 - Rest
I seem to have acquired a bruise in the ball of my left foot. I doubt I did it yesterday so I think it must be from the longer stoney run last week, but aggravated yesterday. If I'm honest I'm not quite sure what to do with it. It hurts a bit, but not too much. But I do want it to go away. I'll see how I feel tomorrow.
Day 133 - Rest
That nagging bruisey feeling is still there. I don't have to run today so I'm going to give it another day to rest. I'm not sure whether it is the kind of thing that will gradually go away regardless, or if running on it exacerbates it.
Day 134 - 8.08 miles
Brilliant. A club night, a very similar route to a couple weeks ago through the forest, round the park and over the golf course. But this time in the Minimus. It was so much easier to run on the trails and speed down the hills. That little bit extra cushioning (actually it feels like quite a lot) makes all the difference. I no longer had to look down all the time or dodge every pebble. And, what's more, it was my fastest run since the change. 6:54s, which on this route is worth 6:45 on the flat I'd say. I particularly enjoyed stretching out on the long downhill back into the village.
So these are good shoes for running fast in. And good for dry trails. But I think I need to get those Vapor Gloves back on soon to make sure I'm not wimping out. And I now have a massive blister on the side of my right foot. I'm thinking I might try these Minimus with super-thin socks to counter that.
Day 135 - Rest
I completely forgot about that bruise yesterday. And now it really hurts - in a bruisey-ache way. Doesn't feel sinister, but it is sore. As such, I'm going to try a couple of extra days rest and some extra ice. I don't want to risk injury at this stage by being over confident.
Day 136 - Rest
Bruise a bit better. You can't see it so I'm just going on feel. I have completely forgotten to ice though, so I'll get on to that.
One of the results of doing something unusual (most people consider running in minimalist shoes to be unusual) and writing a blog is that people begin to treat you like an expert. And its easy to be taken in and start believing it. I enjoy explaining why I decided to give this a try, and what benefits I hope to reap. And each time I do it I discover I'm a little bit more of a enthusiast, and have stronger opinions about the merits of the whole thing.
Today was a fun one because we (Rhiannon and I) actually got to take a couple of people out to a field to demonstrate. We were visiting Rhiannon's sister and partner near Cambridge and we took to the village playing field for a bit of a lesson. I'm increasingly convinced that the secret to changing your form is to take your shoes off and up your cadence. It is almost impossible to run the same way as before if you make those changes. And a pair of willing students made a good job of their first attempt.
We then set off for a few miles of slightly more normal running, during which I got to have another go with the Minimus. I liked them a lot more this time. I found I could maintain a fairly easy pace and not have to worry so much about what I was landing on. They felt comfortable, but I did get a small blister on the side of my foot. Still, looking forward to the next outing.
Day 132 - Rest
I seem to have acquired a bruise in the ball of my left foot. I doubt I did it yesterday so I think it must be from the longer stoney run last week, but aggravated yesterday. If I'm honest I'm not quite sure what to do with it. It hurts a bit, but not too much. But I do want it to go away. I'll see how I feel tomorrow.
Day 133 - Rest
That nagging bruisey feeling is still there. I don't have to run today so I'm going to give it another day to rest. I'm not sure whether it is the kind of thing that will gradually go away regardless, or if running on it exacerbates it.
Day 134 - 8.08 miles
Brilliant. A club night, a very similar route to a couple weeks ago through the forest, round the park and over the golf course. But this time in the Minimus. It was so much easier to run on the trails and speed down the hills. That little bit extra cushioning (actually it feels like quite a lot) makes all the difference. I no longer had to look down all the time or dodge every pebble. And, what's more, it was my fastest run since the change. 6:54s, which on this route is worth 6:45 on the flat I'd say. I particularly enjoyed stretching out on the long downhill back into the village.
So these are good shoes for running fast in. And good for dry trails. But I think I need to get those Vapor Gloves back on soon to make sure I'm not wimping out. And I now have a massive blister on the side of my right foot. I'm thinking I might try these Minimus with super-thin socks to counter that.
Day 135 - Rest
I completely forgot about that bruise yesterday. And now it really hurts - in a bruisey-ache way. Doesn't feel sinister, but it is sore. As such, I'm going to try a couple of extra days rest and some extra ice. I don't want to risk injury at this stage by being over confident.
Day 136 - Rest
Bruise a bit better. You can't see it so I'm just going on feel. I have completely forgotten to ice though, so I'll get on to that.
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