I'm a couple of short plods to the good, after a few weeks' layoff to rest the Achilles. I'm trying to retain the high cadence, but concentrate on a mid to back foot landing. It's a shame, because I really thought I'd arrived at a more efficient running style. But after reading this, I'm somewhat scared that I'm doing long-term damage. Any time I'm tempted to run on the front-foot, I just think of "surgery to scrape scar tissue off the tendon". Mmm, nice thought.
So as per last November, I find myself trying to adapt my running style once again. So far it's not much fun - I can feel every step jolting through my knees, quads and lower back in a way that I thought I'd left behind for good. But after a few weeks I'm sure I'll find something that works.
In all the scientific pondering, I also noticed that I've been neglecting the basics. I mostly stopped stretching (except for achilles) because none of my other muscles seemed to be getting stiff (hence thinking I'd found the magic formula). And it turns out I'm wearing a pair of shoes bought in 2011 for the Brighton Rock episode, which have now clocked up 750 miles (a record for me). Time for a change on both fronts, methinks.
Hi Dan. I'm joining this conversation very late I know. And there's always a danger of these 'running form' discussions going around and around. But, my tuppenth on this.
I'm not sure consciously altering your style is always the way to go. Clearly some people have done it and it's been advantageous.
What I decided to do was to switch all my running to off-road: multi-terrain, hilly running. Admittedly I am blessed with some great places to run from both my doorstep at home and work.
But with constant changes in the terrain you force your body to operate using a wide variety of styles. High - low cadence. Back, mid and fore foot. Every footfall is different, all your supporting fascia, muscles and tendons get a better work out. Your proprioception improves. And it is all done instinctively rather than consciously.
Hilly, deciduous woods are the best. I usually have a tempo run starting slowly and putting an effort in over the last mile. Or it might just be a recovery run. Any intervals I do will only be on parkland.
Are there woods near work for a couple of lunchtime runs?
btw, It alaso occurs to me that this is Sweder's modus operandi on the South Downs. And this may be one reason for his consistently good form over the years.
Despite a recent amnesty, during which three rotting pairs bit the dust, I still have four pairs of running shoes. One road set, under-used but old (three years), and three sets of offies, all Mizunos. I rotate much like David Moyes, though so far I've had a bit more success.
Food for thought, GM - thanks. I did switch my long runs to offroad a couple of years ago, but they're still very much on the flat. Part of my problem is that I'm very much a night bird for the long runs, so I favour a fairly unchallenging route. But maybe I could get around that with some planning... perhaps it's time to ask Santa for some offroad shoes.
Deep in the south-east commuter belt, we're not blessed with much wilderness. Plenty of farm tracks and the like, which are better than nothing, but even they often have a hardcore surface. Time to consult the local public rights of way maps and look for inspiration.
Yes, it's a question of what you can get away with and how it slots into your other commitments.
I'm lucky to have a large belt of woodland near to work.
Incidentally, I tried some Hokas Ones on at the weekend. They are the atidote to bare-foot minimalism. The lad in the shop (who looked and spoke like a very useful runner) said they were designed for heel strikers to promoted better 'rolling' forward motion; particularly when your form dips when tired. Some long distance runners swear by them. I guess you would have to try them; although it would be quite an expensive experiment if they didn't suit.
The Achilles problem seems to be limited to the right one; since the Henley half it still hasn't quite settled down. It's always stiff the day after a run of any kind.
I've managed to give up the front-striking habit quite easily, and for now am keeping the short stride but with a mid to rear foot landing.
With GM's wise words in my ears I scoped out a new, slightly longer offroad loop near home - no hills to speak of, but mainly turf and trail. And I managed to scrape together what bits of wilderness lurk in Bracknell town centre into a passable mixed-terrain lunchtime loop. I got horribly lost in small patch of woodland, trying to follow non-existent paths on a google map, and returned to the office bloodied from brambles. But next time will be more efficient.
A decent lunchtime interval session around the pond, with sprints mostly keeping below the SST (Sweder Sprint Threshold) of 7MM, rounded off a decent week's prep for forthcoming marathon training proper.
Not such a good night last night though. I set off in shorts at 9pm for an hour or so, intending a couple of laps of my new offroad loop. But with a cold wind blowing, no torch and no audio I didn't fancy it, and opted for my old town circuit instead. 6 road miles banked at "easy plus" pace was a good evening's work, but the right tendon was whining by the time I finished and was clearly flaring up again. Post-run creaking is one thing, but when it's noticeably sore all through the night I know there's a problem.
Very, very sore today. I think two weeks' full rest is called for, which is going to impact the start of my marathon programme. To early to worry too much yet, but if it doesn't clear up I could be buggered. Real care will be needed: gentle pace, no tarmac, and so on. Hills are probably bad for a weak achilles, too.
I'm always a bit wary of applying ice to tendons (although I'm not really sure why - it just doesn't feel 'right' to me), but it sure sounds like you need some treatment on that Achilles, Dan. In the past I've treated Achilles problems with ibuprofen, heat and rest. A trip to the physio may also be well worth the effort.
(25-11-2013, 08:29 AM)Mid Life Crisis Marathon Man Wrote: I'm always a bit wary of applying ice to tendons (although I'm not really sure why - it just doesn't feel 'right' to me)
I know what you mean. Muscles feel large and meaty, as though they can absorb the cold. Tendons feel tense and brittle, as though they might freeze and snap.
Prescient body awareness, or complete bollocks, I wonder?
(25-11-2013, 08:22 AM)marathondan Wrote: Real care will be needed: gentle pace, no tarmac, and so on. Hills are probably bad for a weak achilles, too.
Yep, I'd try some of that Ibuprofen gel on the site, and concur with m'learned friend, not too much ice, but certainly rest and elevation. Hills are out, sadly. P2P reminded my own ankle straps what heavy hillage can do.
Speaking of ankle straps, are there any sports bandages designed to assist this type of strain? I recall wearing such a beast a while back. They strap around the heel, under the foot and around the ankle. May be worth a dig about.
Yesterday we had lunch with my endurance-sports-mad doctor and sister-in-law, so I took the opportunity to get the good oil about icing Achilles (or any tendon strain). What she said made sense: the early application of ice is important as it reduces the inflammation. The combination of both ice and ibuprofen reduces it even more effectively. Resting helps even further again. Thereafter recovery and treatment depends on the type and extent of the injury.
An actual tear or snapping of the tendon requires different and specialist treatment of course, but simple inflammations can be treated effectively with ice in the first 24 hours to reduce the swelling, and rest thereafter. It will still take time to heal, but reducing that early swelling will help a lot.
Now of course the obvious question, which I totally failed to think to ask at the time, is "so why does the body cause swelling around an injury in the first place?" My brief research on the topic seems to say that swelling is the body's way of protecting the injured area from infection. The pain the swelling causes also slows us down, thus preventing any exacerbation of the injury. The problem with all this is that it interferes with the blood flow to the injured area and whilst protective, it does slow down the rate of healing. Or so the theory goes. In this day and age the need to protect an injury from infection is greatly reduced; ergo, reducing swelling actually speeds the recovery process.
Well, I'm doing it all a bit arse about face. I've rested it for a week, and now at least it's pain-free when walking (still stiff after long inactivity though). Having just watched the video below I thought I'd give it some ice, too.
I'm hoping three weeks of TLC will see it right. Otherwise we'll be looking at a bare-bones trot-round effort, or if it keeps coming back, DNS. Let's try and keep positive though.
Interesting side issue on the achilles is that, as it's a tendon, it receives very little blood flow, so takes much longer to heal than a muscle.
David Mitchell's columns may get a bit tortuous at times, but this may be the funniest (or at least the most inventive) newspaper piece I've read all year. You need to click through to the story he's referring to. And technically it's about sport.
For what it's worth, it sounds like the story itself is a storm in a teacup - just a communication failure that could have been sorted out like grown ups.
Slow progress on the achilles, by the way. Entering Rest Week 3 now. I think it's going to take more than 3 weeks, but I'm hopeful that I will eventually get started and conduct a super-lite training program to get me to the start line.
You weren't kidding about the torturous nature of the article. I lost my will to live halfway through. Lewes played Chalfont St Peter in the FA Cup recently, squeaking a narrow 1-0 win at their place. The opposition did seem a tad miffed at the result.
The link to the article wouldn't open for me, so perhaps I was spared the torture. Nothing however seems to be sparing you and your Achilles, Dan. I hope it all comes together soon for you. If you have to resort to red wine, cheese and chocolate in a desperate bid for a cure, I will understand. It might be worth a shot!
(10-12-2013, 06:52 AM)Mid Life Crisis Marathon Man Wrote: If you have to resort to red wine, cheese and chocolate in a desperate bid for a cure, I will understand. It might be worth a shot!
Well, 'tis the season to be lardy, fa la la la la, la la la la... ger.
