Running

http://runkeeper.com/user/410182224/activity/70366759

For the first time I have run the whole 5 km - no walking. And have done another 1k on top too!
It feels good, but I was bitten by a dog in Aldersbrook.

Now I know, that any fool can run 3 miles:-) Good to know, as I've signed up to the Sports Relief London Mile.

I gave up on the hopes for the latter years ago.

Deep squats. Seriously, it builds up the muscles that support and protect the knee. Can have the side effect of squatters bum, where you develop muscles in your arse that you didn't know you had. That and the quads you develop from mixing cycling and squatting can make finding trousers that fit a challenge.

Edit: oh, just to be clear, this is barbell squats, not silly bodyweight squats.

Good for the beginners:

http://www.sparkpeople.com/resource/exercise_demos.asp?exercise_type=lower

This trendy forefoot strike bollix is causing injuries - if you're going to do any sort of distance, keep a nice solid mid-front strike and avoid calf injury.

Possibly far too simplistic, but is the force (impact/whatever) that my calves absorb when running with a forefoot gait not simply being absorbed by the padding in the heels of my standard running shoes?

i.e. the impact of 75kg of me has to hit the road somehow, and with heelstrike that force is simply being dissipated by the sole, whereas I'm doing the work with forefoot?

I think I'm comfortably mid foot striking for 90% of my running, but it was running in Nike frees that really got me there, and in fact I wouldnt want to have no cushioning as I know I'm better downhill with a heel strike.

I would like something to help re-enforce the mid foot strike which I think the vibrams would give me this option in my shoe arsenal.

Moving to ffs (usually done because of reading some faddish article) means you're using different muscles and have more of a chance of injuring them, and you're going away from your natural style (which is usually your natural style because it's right for you).

I'd be inclined to ignore the overthought talk about minimalist running. Minimalist thinking is what matters - you want to get better, just run more.

Forefoot strike running is (for me) harder=better exercise, innit?

Run in mud. Or in the fozen grass.
I've done it today and the pavement felt like a memory foam mattress after that.

I could go out now and run 10K in ~50 minutes, wearing my Adidas.

I would not make it past 5K with the Vibrams I don't think.

They'd turn you into me?

Hang on, I'll put them on whilst standing on the scales

Deep squats. Seriously, it builds up the muscles that support and protect the knee. Can have the side effect of squatters bum, where you develop muscles in your arse that you didn't know you had. That and the quads you develop from mixing cycling and squatting can make finding trousers that fit a challenge.

Edit: oh, just to be clear, this is barbell squats, not silly bodyweight squats.

The current trend of chinos is proving expensive.... getting sick of walking round with my dingles dangling out as well....

Single leg body weight squats can be effective as well if weights aren't your thing, or wearing a heavy backpack whilst doing them if you're bodyweight doesn't add up to much... But you're best with a barbell.

Hang on, I'll put them on whilst standing on the scales

sickbrn

Tomorrow I plan on running over 10 miles for the first time in my life... Most I've done so far is about 6.5, but that was fairly hilly. Plan on doing these mainly along the canal so hoping I find it easy enough.

The weirdest are those Evoskin "shoes|

^ does one have them custom made?

sickbrn

Soz, bit testy today.

On the barefoot, forefoot etc debate. Back in Malaysia me and my dad used to know some hill runners that swore by barefoot running. We both gave it a go, and you know what, running up and down steep varied trails with steps cut into the clay rich soil, it kind of makes sense, it's definitely a liberating experience and makes you alot more careful about line choice... Pounding out bare foot(or with those footgloves)/forefoot miles on the road though I don't understand at all.

I've converted to more of a mid\forefoot running style a few months ago and haven't looked back. Yes, it takes a while to train new muscles and tendons to strengthen up but it certainly reduces impacts and I don't feel sore and achey the following day anymore. I haven't gone fully minimalist and I run in Brooks Green Silence which still have a bit of cushioning but are much lighter and more flexible, allowing me to feel the pavement or trail better. When I now try running with a heel strike, it feels awful, really clompy and heavy. Ease in slowly, over weeks and weeks, building running up from 100 yds very gradually...

What advice can people provide for looking after a knee that's had previous ACL issues?
Ideally I'm after support rather than bracing.

I read that compression is bad for ACL, as it is the pressure/rubbing that is causing the injury in the first place

So, a race then?
Personally I'd also run trail, not roads. Saying that, I need to check my knees, but my GP is very reluctant to either send me somewhere or to give me steroid injection (tight budget?).

I think Em should really talk to physio about it :-)

I think he should just go out and take it really easy.

I've run around the outer periphery of Brockwell Park and I'd say that is too far- find a nice circular path inside the park and just run gently round that.

The aim would be to complete it with no pain, and then extend it slightly.

I went out and tried to run far too far, too fast, when I started running.

I just want to run out of the area I live in...

On the barefoot, forefoot etc debate. Back in Malaysia me and my dad used to know some hill runners that swore by barefoot running. We both gave it a go, and you know what, running up and down steep varied trails with steps cut into the clay rich soil, it kind of makes sense, it's definitely a liberating experience and makes you alot more careful about line choice... Pounding out bare foot(or with those footgloves)/forefoot miles on the road though I don't understand at all.

You don't pound them out. Very different running technique for long distance barefoot on tarmac. Bent knees, foot striking below the body instead of in front, very high cadence.