Run-Down Forums

[Padwick]

At 43 I am new to running. I started training at the end of 2002 and completed the London Marathon in 4 hr 50 mins. Before that I had never even run 5 miles. Out of ignorance I was a heel runner. All my training was at a marathon plod speed, and 90% was on the running machines. I have recently started doing more varied speeds, running outdoors and I was advised to run more on my toes. The problem is I have collapsed metatarsal arches (due probably to my arthritic feet) and since these varied speeds and toe running I am getting knee problems and permanent tenderness to my right achillies. Should I persevere or go back to the heel plodding?
Cheers
Steuart

[Micah Ward]

I'm 46 and been running 26 years. I am a great believer in letting the body adjust naturally. Run in a way that feels comfortable to you and do not force yourself to run in a way that doesn't feel right.

Unless you are training for sprints just run relaxed and let the feet fall the way they want.

Good luck, Micah
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[Dan]

Midfoot striking is actually probably most efficient/gentle, although it depends largely on the individual. Heel running is easiest (for most) and absorbs a lot of impact naturally, but all that impact is in turn stressing the lower legs. Forefoot (toe) striking is most difficult and much more quickly tiring, but it has the advantage of the quickest turnover and generates the most force, both essential for high speed movement. Midfoot striking balances out the advantages of the two and keeps you in a good neutral position (with heel striking, you're applying the breaks with every step and sending that force up your leg).

If your arches are presenting problems, orthotics might be worth checking out.

Dan
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[Micah Ward]

Dan is right about the midfoot striking.

Now that I think about it, with my injury history, I am the last person that needs to give advice on running styles.
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[Dan]

I'm in that boat, too...

Dan
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[Paul]

Here's an interesting twist on rolling the bottom of your feet for plantar fasciitis (from Peak Performance):

Iced tea for the feet
Sports doctors and physiotherapists have come up with some novel treatments for injuries. One of the most unusual is the "ice-tin" treatment for plantar fasciitis (an inflammation of the connective tissue which runs along the bottom of the foot). To treat fasciitis, keep a 12-ounce tin of non-carbonated sodawater or iced tea in the freezer section of your refrigerator, and roll this frozen tin under your hurting arch for 10- 1 2 minutes at a time, several times a day. The coldness reduces inflammation, while the rolling action applies a nice stretch to your hyper-tight fascia.

If you cut back on your mileage, take ibuprofen as directed by your doctor, and start the tin-rolling process early while the fasciitis is still in its infancy, you may be able to avoid having a set of expensive orthotics prescribed. Don't use a tin of carbonated sodawater, however, or you may injure your hands trying to clean up your freezer!

Catastrophic injuries are uncommon in endurance runners, but the repetitive motions of long-distance running do produce lots of little strains and inflammations. Normally, these small problems only develop into major ones if the right steps aren't taken. The key is to develop training strategies, which promote healing - not irritation - of hurting body parts. These strategies include taking more rest days between workouts (having fewer consecutive days of training) and reducing mileage whenever a trouble spot arises. If you want to toughen your training without raising your risk of injury too much, another good strategy is to slightly raise your average training speed, instead of tacking on lots of additional miles.

[Dan]

I can vouch for the mess in the freezer from carbonated beverages... A 6-pack of root beer left in there for a week (chilled to take along for a camping trip but forgotten) is quite a doozy.

I do take objection to one line above:

[Padwick]

Thanks for all your comments. I already have the orthotics although they are not huge stacked up things, but a little thicker than a regular insole that have been shaped to the cast of my feet.
What is midfoot striking? Isn't that verging on landing flatfooted?
Do you know of any sites that show the action of the foot in a diagramatic way showing the various ways of running and placing ones foot?
I am definitely not built for sprinting, but I would like to come over (I live in London UK) to do your New York Marathon in November.
Cheers
Steuart

[Dan]

Probably the best way to visualize "proper" running mechanics is to pay attention to the movements and foot strike of elite distance runners. Midfoot striking sounds like it could lead to slapping the ground pretty bad, but it's actually much less likely to do so than heel striking. When you consider the forward momentum of running (and the minimized breaking motion by not landing on the heel), there's very little time spent on the midfoot before rolling foward, and it's nearly impossible to slap your toes down when your midfoot is already on the ground...

Dan
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