chi running

elantan

i started running not that long ago after a fellow mse'r announced her new years resolutions and i stupidly asked how i could help, her reply was to help her with three of her challenges, so ... i took up running with the intention of later on in the year running a half marathon.

i love running, i have really enjoyed it so much, how ever, just as i was getting into it i got shin splints, i have been using compression socks to help, but alot of the websites say it is due to heel strike ( guilty) and over use of the lower leg ( guilty) ... it also is very much due to being overweight ( very very guilty of this one)

no i am working on the weight and really want to bring it down, but i am also trying to work on a mid foot strike and basically follw the chi running technique as it apparently cuts down on shin splints and other injuries

i'm struggling with it tbh, i cant seem to understand it at all, i try to put my body at a slight forward angle, but that i think i over lean and cant seem to correct it, i am also still heel striking ... or even front foot striking due to leaning forward, i am also over reaching with my stride which is apprently not a good idea either

does anyone have any advice on how i can correct these faults as i really want to get back to the running that i am missing

bluenose1

Never heard of chi running.
I use new balance minimus trainers for running as it is close to bare foot running. Very little support. I find I now naturally land on the ball of my foot rather than the heel as I am not wearing trainers with big soles.
Read a book called "born to run" which was about how long distance runners ran bare foot or with very little support.
Goes against what we are taught, about having these supportive trainers.

elantan

I have a pair of vibram five fingers, they are meant to help with that might give it a try

How do you find it ?

andygb

It sounds to me like you need a good pair of shoes, which provide a balance of support (sometimes called motion control) and cushioning.
Stay away from ultra lightweight shoes, they are for very light, experienced runners, and the soles are sliplasted, so that all the road shock is transferred to your lower legs. In my youth, I bought a pair of Adidas Rob DeCastella Adiracer, and gave myself shin splints, because of the lack of cushioning (they were then consigned to being used for badminton on carpet courts).
I found that the best compromise shoes were Nike Air Pegasus, but New Balance also make some really great support shoes.
You could probably do with going to a specialist running shop, and tell them what is happening, they will be able to look at your foot position and stride pattern, check for pronation (and supination) and sort out if you are a heel or forefoot striker.
Good luck!

heartbreak_star

Another vote for a gait check at a running shop here! They'll sort you out with the right shoes for you and be able to advise you on running technique.

I don't run much being more into weights, but when I did couch to 5k I was fitted for some and my running really improved.

Can I ask where you got the Vibrams from? I want some for weight training

HBS x

elantan

I've been to a running shop and was fitted with a shoe after them checking my style ... I explained tat I would be running on a treadmill and they took this into account when they checked me ... I'm wondering if I have been duped

gleek1

If you have been fitted for shoes, they might have taken into account that you said you were treadmill running. Are you now running outdoors?

What I think has probably happened is that your cardio fitness is stronger than the adaptations your body has made to running. I reckon that you have just been very enthusiastic and have just gone out too far too fast too soon especially on concrete pavement. Common mistake amongst beginners and also those who have not run for a while who think they can start where they left off.

Don't try to change how you run without expert advice - go back to the running shop and ask how to run in a more 'barefoot' style. The shoes you will have been given should take into account how you run and should encourage you to run in the most efficient manner. It is not ideal to have a very heavy heelstrike i.e. the back edge of your heel lands down heavily then you 'splat' your foot down, but neither is it good to run on your toes.

I say run the way that is most comfortable as that is your natural gait and how the shoe shop assessed you so your shoes should compensate. Yeah, barefoot, chi, natural running is supposed to be naturally how we run, but sitting at a desk all day and having lifestyles far different to our ancestors means that not everyone can do so safely.

A half-marathon later in the year should be do-able, but be careful about which programme you use. A lot of them online are aimed at people who are have been running 3/4 times a week consistently for about 6 months.

For now stop running till the shins are healed. Ice them regularly. Some people find rolling a rolling pin up and down them helps.

When you feel better, drop down mileage and speed - start back slowly ideally on softer ground like a mud track or something. Try to strengthen your shins and stretch your calves out. Google for some simple exercises - one thing to do is to try to scrunch paper up with your toes. Alternate walking around on your heels then your toes.

Be aware that this is a chronic condition and will likely recur so take your time adding on time and mileage and get rest days/cross-training days in as well.

elantan

thanks Gleek, that's fantastic advice, i have only been running on the treadmill so far ( although i did park run twice but only ran 100 mtrs or so and walked the rest)

i think you could be right about my body not being ready, i have never really ran before, tbh i didnt enjoy it at all, and couldnt get the proper equipment anywhere ( big busted, they have only made my size of underwear in the last few years)

i know that the weight i am carrying is most deff not a help and i have been losing weight as well, but i need to excercise as well as look at the food consumption, i do excercise but it's mainly weight training ( to build muscle thus burn fat) but i have caught the running bug and really do enjoy it, so i want to keep it up as much as i possibly can.

i do have a very sedentary job, although it isnt at a desk, it is basically emergency medical intervention, i work night shift and basically watch t.v for 8 hours or so on a couch ( i work 10 hour shifts), trying to ensure i am quiet and dont wake people, i do do a bit of paper work, physical work but very very little ( far too little for my liking)

i have been looking for other jobs, but given the current climate, they are nigh on impossible to get.

i have only so far managed up to week two of the C25K programme so i really am at the very basics of running, i have taken another week off but i will start back this week at the begining of the programme, you only run for 8x1 minute intervals so that should be doable

thanks everyone for the advice, will let you know how i go with it all

gleek1

If you enjoy running, there is no reason why weight should make a difference to whether or not you should do it. Just go slowly. I read somewhere that a force of around 3x your weight does through you when running - that is why shoes fitted to you are really important and it is important to build up slowly

Good job for starting with Park Run - keep it up and just add a bit more running each time! If you want to do a half marathon, you are also best to do some running outdoors - it is much easier on the treadmill as it does absorb some impact. You don't want to have done all your running indoors then go out and race a 10K or a half marathon on pavement. That will make you feel really tired and will risk injury because you have not built yourself up to the distance on such a hard surface.

That was really my point about the whole body not being ready for it. Sounds like your joints/bones aren't used to the impact yet and when you push it then you get hurt. There is nothing wrong with repeating each week a couple of times - taking it really slowly.

This is the foundation for a lifetime of running - don't burn yourself out!

gleek1

Actually just thought - I have never done it, but pool jogging with a floatation belt in the deep end of the pool is very good rehab for injuries and good for cross training. Again, remember that it does not equal a session in terms of getting used to the impact, but it would be good for exercising whilst injured

elantan

thanks gleek, i was hoping to stick to the treamill just now till the weight came down a bit as i was aware of the impact, i havnt been back to park run for a while as i was wanting to get a bit better first also.

i was thinking doing the c25k week one for two/three weeks before moving onto week two then do that for two to three weeks etc which should help me get used to the impact and help me loose the weight more.

once i succeeded in completing the c25k i was thinking of starting the c210k on the treadmill and also starting outdoor running in park run so that i am getting used to running outside,

does that sound safe enough?

even if i dont get to do a half marathon this year i will do it next year ( although i would like to do one this year) i do however want to do it safely, and i want to be able to eventually build up to a marathon or more, but that will only happen if i continue to enjoy it and manage to do so safely and injury free... that is my main aim