Last Saturday I did the park run. I decided that I should wear trainers, and I carried out a DIY foot taping job just to secure my foot. I wound tape over the top of my right foot, just behind the toes, over the ball of my foot and towards my ankle. I hoped that it would give support to the obvious but undiagnosed weakness.
It worked a treat. I ran the 5k in just over 27 minutes, which I'm happy with, and I had no additional pain in my foot afterwards.
On Wednesday (two days ago) I did a barefoot mile. I've been re-reading information about barefoot form, and I also posted a message on the the Yahoo! Running Barefoot forum which was set up by Barefoot Ken Bob himself. I even got a post back from Ken Bob (thank you, Ken), which, in a nutshell, reminded me that I need to concentrate on re-learning my technique so that when I run, it doesn't hurt. Sounds simple enough, but it's so easy to forget this vital piece of information.
So in my barefoot mile, I concentrated on everything I could: relax, relax, relax; bend my knees; bend them more; lift my toes - a little mind you - not too tense; let my hips lead me forward; stay up straight; look ahead; lift my feet rather than concentrate on putting them down; shorten my cadence...... it was like trying to drive a car for the first time, so many different elements to think about, and as soon as I concentrated on one I'd forget another.
But there were steps that I took that didn't hurt. For a few paces at a time I got into a rhythm that seemed comfortable, pain free and pretty easy on every part of my body. That's what I need to focus on. I will do the drills in Ken Bob's book, I will do my Asian squats and 100-ups, but when I run, I will just try and run without any discomfort.
That will take time (again), and in the meantime I have races to run where I'm raising money for the hospice that looked after my lovely mum earlier this year, so I will wear the trainers for my training runs, and do barefoot miles here and there for now until after the half marathon in October. Then I'll start barefooting again in earnest. It's disappointing, but I want to do it right.
Showing posts with label barefoot ken. Show all posts
Showing posts with label barefoot ken. Show all posts
Friday, 30 August 2013
Friday, 24 May 2013
Longest run to date
Today I've run 10.35 miles :)
I couldn't decide what footwear to put on before this planned long run. Options were Vibram Classics - so far the footwear that's seen my longest run of 7 miles or so; Vivobarefoot - I didn't fancy these for a long run, because they are ever so slightly too short on the toe (my fault for being a cheapskate and buying the only remaining size in an Amazon special); or Merrel Pace Glove - super comfy when I tried them out the other day, but I've only done 2 miles in them, and the last thing I wanted was to have to cut the run short over a blister.
The other option of course was regular trainers, and I admit I was tempted with these from a safety point of view - I know I can run 13 miles in trainers, because I've done it before. I reminded myself that my goal is to run the 10k and possibly half marathon in minimalist footwear though, and that trainers don't guarantee blister-free running (I've got the photos to prove it), so I finally plumped for the Classics.
When I ran 3.5 miles on Wednesday I had a bit of Top of Foot Pain (TOFP), and I was concerned that this might be an issue for a long run. However, I recall Barefoot Ken saying that pain can help you refine your form, so I decided to view any pain as being welcome, so long as I could then adjust my form to prevent the pain. Before I set off I did some Asian Squats - something I've been trying to do once a day to built foot strength and stretch my achilles / calves etc. I also did some tiptoe exercises - I could feel the TOFP when I stood on tiptoe, so I adjusted the angle of my foot slightly and this avoided the pain.
Once running, I adopted the same foot angle as when I had practiced standing on tiptoe before setting off. I tend to run very straight footed (if not actually turning my toes in towards each other just a little). This seems to put extra pressure on my 2nd and 3rd metatarsals. By turning my foot out ever so slightly (ie so my feet would make a very slight v shape if I stopped and put them together - like a ballet stance) the pressure was taken from the middle toes and moved more squarely to the ball of my foot. This seemed to do the trick and the pain was non-existent when I used this technique - just coming back if my form changed.
I took my shoes off 2.5 miles into the run, and did 1.4 miles in bare feet, and then put the shoes back on for a while, removing them again just over 7 miles in. I did a total of 2.93 miles in bare feet (the longest I've done so far), and 7.42 miles in Classics, making a total of 10.35. Towards the end of the run, my knees felt quite stiff, but the pain was not a 'bad' pain which concerned me, just a bit of muscle fatigue I think. What was reassuring was that both knees were equally sore, which made me think that I must have been running nicely aligned (something which I'm sure I never used to do).
I'm very pleased with today's efforts. I finished off with a cold bath for my knees, and my feet are a little sore on the soles, but nothing that a good night's sleep won't sort out. If I continue to progress as well as this, I should be able to complete the half in Classics / barefoot. Happy days.
I couldn't decide what footwear to put on before this planned long run. Options were Vibram Classics - so far the footwear that's seen my longest run of 7 miles or so; Vivobarefoot - I didn't fancy these for a long run, because they are ever so slightly too short on the toe (my fault for being a cheapskate and buying the only remaining size in an Amazon special); or Merrel Pace Glove - super comfy when I tried them out the other day, but I've only done 2 miles in them, and the last thing I wanted was to have to cut the run short over a blister.
The other option of course was regular trainers, and I admit I was tempted with these from a safety point of view - I know I can run 13 miles in trainers, because I've done it before. I reminded myself that my goal is to run the 10k and possibly half marathon in minimalist footwear though, and that trainers don't guarantee blister-free running (I've got the photos to prove it), so I finally plumped for the Classics.
When I ran 3.5 miles on Wednesday I had a bit of Top of Foot Pain (TOFP), and I was concerned that this might be an issue for a long run. However, I recall Barefoot Ken saying that pain can help you refine your form, so I decided to view any pain as being welcome, so long as I could then adjust my form to prevent the pain. Before I set off I did some Asian Squats - something I've been trying to do once a day to built foot strength and stretch my achilles / calves etc. I also did some tiptoe exercises - I could feel the TOFP when I stood on tiptoe, so I adjusted the angle of my foot slightly and this avoided the pain.
Once running, I adopted the same foot angle as when I had practiced standing on tiptoe before setting off. I tend to run very straight footed (if not actually turning my toes in towards each other just a little). This seems to put extra pressure on my 2nd and 3rd metatarsals. By turning my foot out ever so slightly (ie so my feet would make a very slight v shape if I stopped and put them together - like a ballet stance) the pressure was taken from the middle toes and moved more squarely to the ball of my foot. This seemed to do the trick and the pain was non-existent when I used this technique - just coming back if my form changed.
I took my shoes off 2.5 miles into the run, and did 1.4 miles in bare feet, and then put the shoes back on for a while, removing them again just over 7 miles in. I did a total of 2.93 miles in bare feet (the longest I've done so far), and 7.42 miles in Classics, making a total of 10.35. Towards the end of the run, my knees felt quite stiff, but the pain was not a 'bad' pain which concerned me, just a bit of muscle fatigue I think. What was reassuring was that both knees were equally sore, which made me think that I must have been running nicely aligned (something which I'm sure I never used to do).
I'm very pleased with today's efforts. I finished off with a cold bath for my knees, and my feet are a little sore on the soles, but nothing that a good night's sleep won't sort out. If I continue to progress as well as this, I should be able to complete the half in Classics / barefoot. Happy days.
Friday, 15 June 2012
Pavements and Body Parts
I was given a reminder today of the fact that moving body parts don't like stationary pavements. About a quarter of a mile into my longest run in FiveFingers to date, I fell over. It was a slow motion moment, where the big toe of my right foot didn't pick up enough, stubbed into the ground with the rubber sticking firmly to the tarmac, and the momentum of my body flung me forward in a sort of awkward 'fall to press up' move. Sadly, it was my knee that continued it's forward motion, leaving me with a nice scrape (which will look lovely with my 'on the knee' evening dress that I'll be wearing tonight!).
As I recovered and ran on, bravely, as if I'd meant to do a quick press up en route, I pondered some barefoot running theory that I've learned over the past months. Firstly, that included watching a video explaining about how your foot should meet the ground and perfectly equal your forward motion, so that the impact and the contact is as gentle as possible. Secondly, I recall reading (Ken Bob, I'm sure) about how it helps to flex the toes upwards as your foot falls to the ground, thus spreading the toes and balls of the feet before your body weight forces them to spread. This can help avoid friction. This would have certainly helped avoid stubbing my toe, too.
No real damage done, thankfully (just my pride!). It's the first time I've ever fallen over, shod or otherwise. It would surely have hurt an awful lot more had I not had my FiveFingers on, but the question is this - would I have fallen at all if I hadn't been wearing them as there would have been no rubber toe to stub.
A good run though, and by far my farthest in Classics to date - 3.85 miles.
As I recovered and ran on, bravely, as if I'd meant to do a quick press up en route, I pondered some barefoot running theory that I've learned over the past months. Firstly, that included watching a video explaining about how your foot should meet the ground and perfectly equal your forward motion, so that the impact and the contact is as gentle as possible. Secondly, I recall reading (Ken Bob, I'm sure) about how it helps to flex the toes upwards as your foot falls to the ground, thus spreading the toes and balls of the feet before your body weight forces them to spread. This can help avoid friction. This would have certainly helped avoid stubbing my toe, too.
No real damage done, thankfully (just my pride!). It's the first time I've ever fallen over, shod or otherwise. It would surely have hurt an awful lot more had I not had my FiveFingers on, but the question is this - would I have fallen at all if I hadn't been wearing them as there would have been no rubber toe to stub.
A good run though, and by far my farthest in Classics to date - 3.85 miles.
Saturday, 14 January 2012
First post injury run
Full of trepidation, on a cold and frosty morning, I laced up my trainers for the first time in 5 weeks. Not sure if I shouldn't wait one more week, even though I'm pain free, I nervously stepped out of my front door.
My memory held out, prompting my feet to move, and pushing away the familiar flutters of anxiety before any run, and off I went.
Of course I was scared that there would be pain. I remembered Ken Bobisms...
'relax, relax, relax', 'bend your knees', 'it's like you're cycling'. I hummed Rizzle Kicks 'Mama do the hump' - the only plus 180bpm track I've found so far, and I ran.
It was a great feeling. Absence makes the heart grow fonder and I relished every second. I noticed a minor twinge halfway, so I took heed of Ken and walked a few metres to check it was nothing before continuing.
It may have only been 3/4 of a mile in total, but it was an epic run for me. It marked my return from injury, my return to something I love, and to something that fills me with pride.
I will take it easy for the next few weeks, but today has been a great day for me. I've loved, and lost, and am loving again. How lucky am I?
My memory held out, prompting my feet to move, and pushing away the familiar flutters of anxiety before any run, and off I went.
Of course I was scared that there would be pain. I remembered Ken Bobisms...
'relax, relax, relax', 'bend your knees', 'it's like you're cycling'. I hummed Rizzle Kicks 'Mama do the hump' - the only plus 180bpm track I've found so far, and I ran.It was a great feeling. Absence makes the heart grow fonder and I relished every second. I noticed a minor twinge halfway, so I took heed of Ken and walked a few metres to check it was nothing before continuing.
It may have only been 3/4 of a mile in total, but it was an epic run for me. It marked my return from injury, my return to something I love, and to something that fills me with pride.
I will take it easy for the next few weeks, but today has been a great day for me. I've loved, and lost, and am loving again. How lucky am I?
Saturday, 7 January 2012
Ouch, it's gravel
I'm trying hard not to become obsessed by the barefoot lark, but it's not easy.
This morning, I remembered that down the side of the house we have a thin strip of very sharp gravel between the house and the fence. We are quite overlooked by neighbours, and there is a touch of embarassment factor that goes with wandering around barefoot (I can see the neighbours twitching their curtains and commenting on the developing madness of the woman next door). So under the pretext of righting the garden chairs which had blown over in the recent wind, I went out with nothing on my feet and trampled around on the gravel.
Well, I say trampled. Obviously Ken says I should bend my knees and 'relax, relax, relax'. I tried to spread the weight of my body on my feet, but I have to confess I found it mightly difficult to relax. It was downright painful. This is good - according to Ken - it will help me learn to move efficiently. I'm not yet convinced. When I got back indoors, I simply thought 'I could never run on that'.
Maybe I'll have another go later. PS - I should stress that in fact I only stood on the gravel and lifted my feet up and down a few times. Trampled would be entirely the wrong word (Ken, I hear ya!).
This morning, I remembered that down the side of the house we have a thin strip of very sharp gravel between the house and the fence. We are quite overlooked by neighbours, and there is a touch of embarassment factor that goes with wandering around barefoot (I can see the neighbours twitching their curtains and commenting on the developing madness of the woman next door). So under the pretext of righting the garden chairs which had blown over in the recent wind, I went out with nothing on my feet and trampled around on the gravel.
Well, I say trampled. Obviously Ken says I should bend my knees and 'relax, relax, relax'. I tried to spread the weight of my body on my feet, but I have to confess I found it mightly difficult to relax. It was downright painful. This is good - according to Ken - it will help me learn to move efficiently. I'm not yet convinced. When I got back indoors, I simply thought 'I could never run on that'.
Maybe I'll have another go later. PS - I should stress that in fact I only stood on the gravel and lifted my feet up and down a few times. Trampled would be entirely the wrong word (Ken, I hear ya!).
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