Running

Anyone know who has a decent stock of innov8s in London, they were reccomended by the person who did my gait assessment last night to help me work on correcting the way I cross my right leg over my left.

Would'nt that make you fall over?

Are we talking about the road shoes. I love innov8s for off-road stuff. Never looked at the road collection before. But then I've been in structured cushioning shoes untill recently. Never heard of them being recommended for correction. I always thought they were highly neutral.

is lower shin down to front of ankles pain normal from starting running (i've never done running before really)

i ran for 20 minutes today and was fine everywhere but could barely stand up afterwards from that pain

Shin Splints, possibly? http://en.m.wikipedia.org/wiki/Shin_splints

I would'nt jump on a shin splints diagnosis.

There are a few tiny muscles along the shins that will be out of shape in relation to the rest of the leg. So could just be severe muscle soreness.

My money is on underdeveloped Soleus/calf, leading to overloading of the tibialis anterior.

#internetdiagnosis

is lower shin down to front of ankles pain normal from starting running (i've never done running before really)

i ran for 20 minutes today and was fine everywhere but could barely stand up afterwards from that pain

Do shorter runs until you can run regularly without that pain, then build up. Your strength and technique will improve together, with any luck. Pushing through the pain is a great way to injure yourself.

Keen cyclists are often shocked at how crap they are at other athletic activities. Cycling only exercises a limited set of your muscles and doesn't even use your legs fully; running demands much more from you. It's much easier for a strong runner to become an active cyclist than the other way round, IME.

For some years I was on a good all-round regimen - running, cycling, strength training, a little yoga. A couple of injuries made me cut back to relying on my daily commute and distance rides for exercise. I thought I was still reasonably fit, since I could indulge in silly commuter racing or go off on a 100 mile ride on a whim. Was a big shock when I started adding back my other activities and discovered how weak I actually was.

My money is on underdeveloped Soleus/calf, leading to overloading of the tibialis anterior.

#internetdiagnosis

Isnt that a posh version of what I said?

Do shorter runs until you can run regularly without that pain, then build up. Your strength and technique will improve together, with any luck.

Keen cyclists are often shocked at how crap they are at other athletic activities. Cycling only exercises a limited set of your muscles and doesn't even use your legs fully; running demands much more from you. It's much easier for a strong runner to become an active cyclist than the other way round, I think.

Conversly. You ask a lot of a few muscles when cycling. So a runner will be shocked at the level of lactic build up for a relatively low effort HR wise.

So in a sense it goes both ways.

Except for the constant impact of running. Which is pretty brutal on the body.

Would'nt that make you fall over?

Are we talking about the road shoes. I love innov8s for off-road stuff. Never looked at the road collection before. But then I've been in structured cushioning shoes untill recently. Never heard of them being recommended for correction. I always thought they were highly neutral.

Yes they are neutral, they are a lot firmer but the cushioning they have is good quality, the thinking is that I don't need to be mechanically corrected, but having more feedback will allow me feel where things are going wrong.

I'm not good at picking up on positive feedback so if I'm honest I didn't enjoy the gait analysis, I came away feeling very negative...

Yeah, not saying it's possible- just desirable.

What training would get me to sub 4 minute kilometers at my threshold HR of ~175?

There's no need to kill yourself on every run. This will more than likely lead to injury. The most important thing is consistency. Make small consistent progress.

Run 1: Tempo: 6 miles @ 80%
Run 2: Track intervals: 10 x 400m building up weekly to 10 x 1k
Run 3: Long run: Whatever distance you consider long @70%
Every three weeks I do an extra run of hill repeats @Swains lane.

I am by no means an expert but doing this routine consistency has enabled me (6'2" 95kgs) to brag warning run a 2:57 marathon and a 32min 10k.

No run for me this morning. Ate a whole bag of Bombay Mix while watching The Armstrong Lie last night and woke up with the bubble-guts.

#TrueVomitPartyStoriesVolume1

Yes they are neutral, they are a lot firmer but the cushioning they have is good quality, the thinking is that I don't need to be mechanically corrected, but having more feedback will allow me feel where things are going wrong.

I'm not good at picking up on positive feedback so if I'm honest I didn't enjoy the gait analysis, I came away feeling very negative...

Its possible to take this all too seriously though. Its like bikefit. Yeah its nice to have everything dialled. But there are plenty folk riding uber sportives with their saddle too high. That having sponteneously combusted yet.

Just sounds like a slight bad habit.

At least you've been recommended fun shoes. I could see me being recommended the running equivalent of a bike with stabilisers. Screw that.

Made it around 3.5 miles last night without my back exploding or falling in the river. I might be able to do this after all.

Do shorter runs until you can run regularly without that pain, then build up. Your strength and technique will improve together, with any luck. Pushing through the pain is a great way to injure yourself.

Keen cyclists are often shocked at how crap they are at other athletic activities. Cycling only exercises a limited set of your muscles and doesn't even use your legs fully; running demands much more from you. It's much easier for a strong runner to become an active cyclist than the other way round, IME.

I agree - as it turns out, I'm using fewer muscles than I should even for cycling (due to missing some on my right hand side) so running regularly has involved teaching myself to use muscles that I never use, which is a lot of ouch at the outset.

Conversly. You ask a lot of a few muscles when cycling. So a runner will be shocked at the level of lactic build up for a relatively low effort HR wise.

So in a sense it goes both ways.

But the runner will have to push to hit these limits. The cyclist that starts running is going to hit unexpected limits immediately, not least because of this:

Except for the constant impact of running. Which is pretty brutal on the body.

The runner who attempts more than they can manage on a bike can coast home (if on a geared bike); the cyclist, having been broken on an overambitious distance run, might not be up to the walk back. Setting aside those extremes, the runner is likely to be able to achieve a much higher percentage of what they thought they should be able to do. The runner is in for a bigger shock, particularly when that nodder on the hybrid that he cruised past on the way to the park finally arrives, gets of the bike and sprints past him into the distance.

^ strangely, on from my point before, i was in pain and started heading to walk home, this hurt much more than when i decided to suck it up and run the last few hundred meters to my front door.

will give it another go tonight aiming for 15 minutes this time and hope it gets better over the next week or so

But the runner will have to push to hit these limits. The cyclist that starts running is going to hit unexpected limits immediately, not least because of this:.

Separating out the brutality of the constant impact of running.

Your looking at a cyclist running, and having the fun experiance of finding new hitherto unused muscles and tendons. Or a runner cycling and wondering why they cant maintain the effort they want to. Despite feeling OK.

According to Training peaks I currently do 40% running, 40% cycling, and 20% weights/core. Which sounds great. But in reality, it points to my running improving, and my cycling being a bit meh.

^ strangely, on from my point before, i was in pain and started heading to walk home, this hurt much more than when i decided to suck it up and run the last few hundred meters to my front door.

will give it another go tonight aiming for 15 minutes this time and hope it gets better over the next week or so

If its simply the fact that small, normally rarely used, muscles in the shin are being fatigued.

Then it will sort itself, so long as you dont overdo things.

If it is 'shin splints' then thats a far trickier one to fix.

Anyone know who has a decent stock of innov8s in London, they were reccomended by the person who did my gait assessment last night to help me work on correcting the way I cross my right leg over my left.

Obviously, new shoes are awesome, but couldn't you just work on this without new shoes?
Sounds suspect to me that any shoe is going to help with your legs crossing, unless their soles are angled outwards.

Innov8 shoes are mad bright. You'll see them crossing better.

Get red ones.

^ I tried some of those on yesterday. Made me feel superflydope.

Sadly not the right shoes for me to run in though.

rogan runs day #2

followed some stretches before going out, same route, already less pain.

Spent 6hrs up one tree at work today: hips, core and forearms have been reduced to jelly. The net result of which is I'm skiving off my 4miles tonight in favour of eating peanuts and trying to warm my freezing cold body up.
Feel slightly guilty but not that much...

Obviously, new shoes are awesome, but couldn't you just work on this without new shoes?
Sounds suspect to me that any shoe is going to help with your legs crossing, unless their soles are angled outwards.

This is a very valid point, they were really reccomending shoes that I might buy next instead of my (extra squishy) squishy nike's which have been masking impact forces on my feet.

I should qualify the analysis was done by sports therapists with seemingly no vested interest in sales of shoes just a pathological hatred of the brand that I get a discount on :( although they did say the Pegasus is "ok"

I think my Asics are neutral whereas my Adidas are "structured".

I enjoy running in the Asics more than I do the Adidas, could this be why?

Nine miles tonight. Nothing fell off. Relieved as much as I am tired.