Running technique and injury prevention

[Barkadion]

This topic has become very important to me lately. It is obvious that one should pay attention to the running technique if he wants to run on the regular basis. I do.

I got back to the roads from 1000 years break during my BB. And I got addicted to it. Guess what? I've strained my hamstrings once I started Black. So, I've got my gait evaluation done at local running clinic. I have learned a lot about my poor/wrong technique and incorrect body response to the running. Over-striding, heel strikes, uneven pace/fly time to name a few.

Here is what I did:

- Stopped DL
- Stopped running
- Trigger-point self massage
- Lacrose ball massage
- Mobility drills

It got better over 2-3 weeks. I have resumed LSS last week with paying attention to my pace/strides/strikes. It is tedious. It feels weird to run with "baby steps". But this is my plan for now.

Also, I've got bunch of good books about running. I have started with this one: "Anatomy for Runners: Unlocking Your Athletic Potential for Health, Speed, and Injury Prevention".

https://www.amazon.com/dp/1620871599/?t ... nj8ywwlf_b

This is a very good book and I am learning a lot about body mechanics, running technique, and proper way of injury prevention drills.

How do you guys go about correct running with your TB training?

What is your thoughts/experience?

[Wieds13]

I've had shin splint issues ever since I got into running (almost two years ago). Because of this I've also developed an interest in proper running mechanics, and my form has changed quite a bit since I first started. Knowing and understanding good gait is one thing, but applying it is another, because it is impossible to micromanage every part of your gait cycle. Once my shins recover, I might focus on maintaining high cadence with a metronome while running.
Best of luck man.

[Train_Hard_Live_Easy]

Trail Running is my only form of running...... being a 'Big Guy'.... and with no way of being confused with your typical Runner look, Roads are not an option for me..... or indeed quite a few folk....especially those who are either coming back to fitness or giving it a first go...... trails are a lot more forgiving.

The other culprit is trying too much, too soon...... one of the many reasons why I like the writing of KB in the Tactical Barbell book is the reinforcement of getting in a base building phase first..... for my clients I almost always advocate the walk / run drill first.. Walk 4 minutes, Run 1 minute and repeat 6 times.....30 minutes total.... do that every other day if you haven't run for years, or are overweight..... then gradually reduce the walking and increase the running elements..... but only do so if you find yourself without pain at the end of the week.... if there is pain, then dial it back... even if it seems so easy, it will build up ligament and tendon 'strength' as well as get the joints used to the jarring impact of running. [WISH I LISTENED TO MY OWN ADVICE!!!]

I am also, potentially going to be controversial and suggest that the minimal / barefoot approach may not be the best for people...... I speak from experience.... I was one of the early adopters of the vibram 5 fingers.... I wore them constantly, ran in them, trained in them.... ran a trail marathon in them.....over the course of about 5 years...... but it still did not stop me from suffering from fallen arches...... weird!

Although I have not gone fully cushioned..... I no longer believe barefoot / vibrams are the be all and end all for running....... for some they may work, but for quite a few they may not.

I still walk around the home barefoot, I wear chucks for strength work [and after working on my arches and feet for the last 12 months or so have recently started going barefoot for strength sessions too]...... I wear NB minimus for some gym conditioning work....as well as nike free [which I then wear when I am stood on my feet training people at the gym for hours at a time]..... we have 3/4 inch thick rubber flooring throughout the training centre.

But for trail running i wear Saucony....... and have had no issues with them.

The too much too soon, was the biggest culprit for me having had some time away from running..... I did not run for about 8 months, and then returned with almost daily trail runs [Because, why not, I am a trainer, been running before, who cares if I am now heavier than back then, and have had zero running during those last 8 months.... I know what I'm about ]......achilles acted up, arches acted up within a few weeks..... I dialled it back, worked on arches and achilles, picked up the cardio work on the rower and bike for the winter season and then gradually built up the X-country ski-ing over the season.....then come spring went back out at a easier pace.... other than a badly rolled ankle leading the guys on a training run for the spartan [rolled it at the very beginning of the run, decided I would run it off, couldn't NOT lead them on the 10km run, and proceeded to run with them......48 hours later, bruised swollen ankle..... week later in emerge.....8 weeks in a Swede-O cast.]

Then came across TB, and realised that I would need to go back to the beginning and do a true to form base building session....... which helped a treat.

So, my 2c worth

- Take it easy or easier than you believe in the beginning [especially if you are coming off a running 'break']
- work on less heel strike but maybe realise that barefoot / minimal footwear is not right for you
- if you are of the 'bigger persuasion', then cushioning is your friend, or look to non load bearing pursuits for the bulk of your cardio work until you have the earnt the right to run

[Barkadion]

I've had shin splint issues ever since I got into running (almost two years ago). Because of this I've also developed an interest in proper running mechanics, and my form has changed quite a bit since I first started. Knowing and understanding good gait is one thing, but applying it is another, because it is impossible to micromanage every part of your gait cycle. Once my shins recover, I might focus on maintaining high cadence with a metronome while running.
Best of luck man.

Thanks mate! Yeah.. application of proper cadence can be tedious and painful in a way.. Good luck to you too!

[Barkadion]

Trail Running is my only form of running...... being a 'Big Guy'.... and with no way of being confused with your typical Runner look, Roads are not an option for me..... or indeed quite a few folk....especially those who are either coming back to fitness or giving it a first go...... trails are a lot more forgiving.

The other culprit is trying too much, too soon...... one of the many reasons why I like the writing of KB in the Tactical Barbell book is the reinforcement of getting in a base building phase first..... for my clients I almost always advocate the walk / run drill first.. Walk 4 minutes, Run 1 minute and repeat 6 times.....30 minutes total.... do that every other day if you haven't run for years, or are overweight..... then gradually reduce the walking and increase the running elements..... but only do so if you find yourself without pain at the end of the week.... if there is pain, then dial it back... even if it seems so easy, it will build up ligament and tendon 'strength' as well as get the joints used to the jarring impact of running. [WISH I LISTENED TO MY OWN ADVICE!!!]

I am also, potentially going to be controversial and suggest that the minimal / barefoot approach may not be the best for people...... I speak from experience.... I was one of the early adopters of the vibram 5 fingers.... I wore them constantly, ran in them, trained in them.... ran a trail marathon in them.....over the course of about 5 years...... but it still did not stop me from suffering from fallen arches...... weird!

Although I have not gone fully cushioned..... I no longer believe barefoot / vibrams are the be all and end all for running....... for some they may work, but for quite a few they may not.

I still walk around the home barefoot, I wear chucks for strength work [and after working on my arches and feet for the last 12 months or so have recently started going barefoot for strength sessions too]...... I wear NB minimus for some gym conditioning work....as well as nike free [which I then wear when I am stood on my feet training people at the gym for hours at a time]..... we have 3/4 inch thick rubber flooring throughout the training centre.

But for trail running i wear Saucony....... and have had no issues with them.

The too much too soon, was the biggest culprit for me having had some time away from running..... I did not run for about 8 months, and then returned with almost daily trail runs [Because, why not, I am a trainer, been running before, who cares if I am now heavier than back then, and have had zero running during those last 8 months.... I know what I'm about ]......achilles acted up, arches acted up within a few weeks..... I dialled it back, worked on arches and achilles, picked up the cardio work on the rower and bike for the winter season and then gradually built up the X-country ski-ing over the season.....then come spring went back out at a easier pace.... other than a badly rolled ankle leading the guys on a training run for the spartan [rolled it at the very beginning of the run, decided I would run it off, couldn't NOT lead them on the 10km run, and proceeded to run with them......48 hours later, bruised swollen ankle..... week later in emerge.....8 weeks in a Swede-O cast.]

Then came across TB, and realised that I would need to go back to the beginning and do a true to form base building session....... which helped a treat.

So, my 2c worth

- Take it easy or easier than you believe in the beginning [especially if you are coming off a running 'break']
- work on less heel strike but maybe realise that barefoot / minimal footwear is not right for you
- if you are of the 'bigger persuasion', then cushioning is your friend, or look to non load bearing pursuits for the bulk of your cardio work until you have the earnt the right to run

Thank you THLE! I am kinda against barefoot/minimal shoes myself... I am trying my best now to get back to proper running. Strained hammies do not heal easy. It takes a work. Unfortunately I live surrounded by asphalt. So, road runs is my only option for foreseeable future. I will try to ease myself back to it with working on pace and cadence.

Thanks again for your feedback!

[Canterbury]

I agree with both of you, I think this barefoot/minimalist thing is a bunch of bullshit. An industry invention designed to do one thing, make $$$.

[mikhou]

I am also, potentially going to be controversial and suggest that the minimal / barefoot approach may not be the best for people...... I speak from experience.... I was one of the early adopters of the vibram 5 fingers.... I wore them constantly, ran in them, trained in them.... ran a trail marathon in them.....over the course of about 5 years...... but it still did not stop me from suffering from fallen arches...... weird!

Although I have not gone fully cushioned..... I no longer believe barefoot / vibrams are the be all and end all for running....... for some they may work, but for quite a few they may not.

Just to offer another opinion here. I think that barefoot/minimalist running shoes are great for some people...and not for others. THLE did say, "for some they may work but for quite a few they may not." That's absolutely true. But it doesn't mean that barefoot/minimalist running is a gimmick to make money. (I know that THLE didn't say that, but it was mentioned in a later post.) I am one who has experimented with maximalism and minimalism in running shoes and I end up falling not in the middle but toward the minimalism end with some cushioning as well. In fact, I run in a number of different shoes. . Some of them are more minimalist and some have a little more cushioning. It's all in what you get used and in what works for YOU. Currently in my rotation is pair of well-cushioned shoes with a 4mm drop, a pair of zero drop shoes with a little cushioning but most would consider it a minimalist shoe, a pair of 6mm drop speed shoes with good cushioning under the heel but less in the front for what feels to me to be a better mid to toe transition, and a pair of 4mm drop shoes with midling cushioning that love to go fast.

A sometimes related topic that gets lumped in with minimalism is using a lower drop shoe - something that doesn't have a lot of drop from the heel to the toe. Again, I have run in shoes with a significant drop, and I have run in shoes that have zero drop. Again, I find that something not on either extreme works for me. A 4-6mm drop is about my sweetspot.

So end of the day, let's not throw out minimalist running because it doesn't work for everyone (and I readily admit that it doesn't). But if you decide to move in that direction take it slow. Do 1 run per week in a lower drop, more minimalist shoe. After a couple of weeks add another one. After a couple of weeks, add a third. If you begin to feel some additional soreness, maybe consider dropping back a week. But do keep in mind that you might also do well with a mix of shoes to help strengthen your feet in different ways as you run.

[Canterbury]

I am also, potentially going to be controversial and suggest that the minimal / barefoot approach may not be the best for people...... I speak from experience.... I was one of the early adopters of the vibram 5 fingers.... I wore them constantly, ran in them, trained in them.... ran a trail marathon in them.....over the course of about 5 years...... but it still did not stop me from suffering from fallen arches...... weird!

Although I have not gone fully cushioned..... I no longer believe barefoot / vibrams are the be all and end all for running....... for some they may work, but for quite a few they may not.

Just to offer another opinion here. I think that barefoot/minimalist running shoes are great for some people...and not for others. THLE did say, "for some they may work but for quite a few they may not." That's absolutely true. But it doesn't mean that barefoot/minimalist running is a gimmick to make money. (I know that THLE didn't say that, but it was mentioned in a later post.) I am one who has experimented with maximalism and minimalism in running shoes and I end up falling not in the middle but toward the minimalism end with some cushioning as well. In fact, I run in a number of different shoes. . Some of them are more minimalist and some have a little more cushioning. It's all in what you get used and in what works for YOU. Currently in my rotation is pair of well-cushioned shoes with a 4mm drop, a pair of zero drop shoes with a little cushioning but most would consider it a minimalist shoe, a pair of 6mm drop speed shoes with good cushioning under the heel but less in the front for what feels to me to be a better mid to toe transition, and a pair of 4mm drop shoes with midling cushioning that love to go fast.

A sometimes related topic that gets lumped in with minimalism is using a lower drop shoe - something that doesn't have a lot of drop from the heel to the toe. Again, I have run in shoes with a significant drop, and I have run in shoes that have zero drop. Again, I find that something not on either extreme works for me. A 4-6mm drop is about my sweetspot.

So end of the day, let's not throw out minimalist running because it doesn't work for everyone (and I readily admit that it doesn't). But if you decide to move in that direction take it slow. Do 1 run per week in a lower drop, more minimalist shoe. After a couple of weeks add another one. After a couple of weeks, add a third. If you begin to feel some additional soreness, maybe consider dropping back a week. But do keep in mind that you might also do well with a mix of shoes to help strengthen your feet in different ways as you run.

I understand where you're coming from, and if you feel they help you great, but with all due respect I remain skeptical about the concept as a whole.

What exactly are minimalist shoes supposed to do for you that regular runners can't?

When you say they "work for you" what does that mean? What do they do?
Are there studies comparing regular with minimalist? People have been running with and without footwear for centuries, but suddenly now we need minimalist shoes, shoes with toes and whatnot.

[mikhou]

Canterbury,

All that I can really give you is my n=1 experience. First, let me clear up any misunderstandings. I have never run fully barefoot or even with 5-finger shoes. My shoes of choice, though, are certainly more minimal than the average running shoe. The most minimal shoe that I have run in is the Merrell Bare Access. I still run in this type of shoe once/week or so, but I also use a low-drop shoe with more cushioning than the Merrells as well. As I said above, my sweet spot is around a 4mm drop with some cushioning, but not the traditional running shoe with clouds under my feet. Second, my experience has been that since moving to a lower drop shoe with less cushioning, I have run faster and with fewer injuries. Again, this is totally experiential but I "feel" more connected to the ground, have better footing, and thus am less prone to injury. I don't have any studies on hand, but the theory is that by allowing your feet to do what they do naturally that it strengthens the muscles in your feet and lower legs. Third, don't get me wrong. I wouldn't be opposed to trying a maximally cushioned zero drop shoe like the shoes from Altra or Hoka. I could see these being useful for longer-distance runs. What I wouldn't want is a heavily-structured shoe designed to control pronation. End of the day, what works for me is a) lower drop (0-4mm), b) lightweight, c) wide forefoot , and d) flexible thus allowing the foot to do what it wants to do naturally.

I guess the way that I would sum it up is that I'm not an advocate of either position - maximalism or minimalism. But I am an advocate of finding what works for you and until you find what works for you don't discount either end of the spectrum.

[Caleddin]

I dealt with IT band issues when I started running again last. This may be less frequent with TBers, but I think people forget to stretch and strengthen their running muscles - most tend to do one or the other, but not both. So I've got three parts to my "never have to sit on the couch for six months again" plan that lets me keep running.

Part 1: A simple running core routine. You can do this in the morning, the evening, or slot it in with other exercise. Start with 30 seconds each, increase it to 1 minute, and so on. Or you can do the whole set a second or third time instead. It's: 1) Toe-tap/bicycle 2) Plank 3) Bridge 4) Side-planks 5) Bird-dog 6) Reverse plank.

Part 2: IT Band rehabilitation/strengthening 1-2x a week. I leave out the pistol squats, since I will always have some form of squats in MS/SE workouts.

Part 3: Find stretches that target where you're tight. I imagine most of us do this already, but it's so easy to skip. For me it was finding the pigeon pose and a couple others to keep my hips loose. Great for after a run.