Focusing on striking

Without logs is difficult to form a good opinion, but it sounds like you are not a long time runner.

I'd suggest you just take it easy, running easily and slowly building mileage at what feels natural to YOU.

Trying to force yourself to run a certain way is more likely to get you injured than letting your body figure it out is, especially in a 'young' runner's case.

If your natural gait isn't the cause of the old injury that causes pain when you run, why change it.  Also it sounds like your are in less pain when running natural and not trying to force the midfoot/forefoot strike, so why force it?  What's pushing you to WANT to change to a mid/forefoot strike? 

These are my thoughts:

First, focus on getting your foot to strike under your center of gravity.  Don't worry too much about which part of your foot is actually contacting the ground first.  Think 'light' feet, with fairly quick turnover and trying to minimize the time your foot actually has contact with the ground.  Second, try to run frequently but mostly short and easy (especially at first).  If you are really doing something that significantly alters your form, 5.25mi is too much.  2 or 3mi might be appropraite.  And, finally, when your running starts to get 'sloppy' then re-focus and fix it.  If you find you can't or it breaks down again quickly, your run is over.  Come back tomorrow and try again.

You say "this winter", and I think you're just beginning to make the change. Then you say "5.25 miles" and I want to cringe.

If you're just starting to make that change, you're pushing it WAY too far too fast.

That's the kind of feedback I was looking for.  I'll dial back the milage.  And unfortunately, my logs are not completely up to date.  Work has been getting in the way of logging.

The reason I want to make the change is to hopefully make running my comfortable.  When I was 21 I shattered my talus (the bone that supports your tib/fib) and broke my fibula.  Part of why I don't run more than I currently do is the fact that it gets pretty uncomfortable which is simply a product of the injury.  My thinking is that if I can get to a better foot strike (lighter/quicker feet like was mentioned) I can try to minimize some of that and make running more comfortable and enjoyable once again!

Time to slow down and start from square one with the running!

Thanks,
Shane 

Changing your stride can take a while. As others have said, make sure you know why you are doing it.

I don't know enough bio-mechanics to tell you whether the forefoot/midfoot will relieve stress on your talus.

I can tell you that I have been working on my stride for about 2 years and still slip into heel striking when I am tired. It took a while to develop the habit and musculature to support the change.

From what I have read, heel striking vs. midfoot doesn't reduce the stress, it just moves it to a different part of the leg. I have read that when you heel strike, more of the force needs to be absorbed by the bones vs. a midfoot/forefoot strike where the muscles and tendons absorb more.

Good luck!

You certainly provided some interesting points. Thank you for that. I started running in preparation for the CT Fire Academy when I got hired. During the academy we ran at least 2-3 times per week and distances varied depending on the instructors whims and how our class was doing. After graduating the academy I just kind of stuck with running a bit despite the pain.

For your first question, I didn't really set a goal for a run for each one. More often not it was simply to run. The downside was that I knew the longer I ran, the more I'd have to pay for it. As for setting a "good time" every run, I'm admittedly a one speed runner. Regardless of distance I find my pace to be the same (relatively slow which I'm ok with).

For faster, longer, etc; it would depend on the day. How much time I had, where I was running. Things like that. I would run further outside then on a treadmill since boredom sets in on the treadmill. And I would run further on a trail run then a road run since it tended to make my legs feel better. I've never really followed a running plan. Which I'm sure is something that would benefit me greatly.

My goals for running would be to make it so that I look forward to my runs rather than viewing and treating them as a necessary evil. I did a HIM this year, and admittedly way undertrained the run (which I knew gong into it). I paid for it on the run as I expected to and don't want to make the mistake again. I did sign up for IMMT for August simply with a goal to finish. I'm confident in my swim and my bike. My run always leaves me doubts. For me success will come with a time inside the cutoff.

My goals for running to this point were simply to get out and run. I would always try to keep my mileage somewhat consistent. So I wouldn't do 3 miles one day and then try for 15 the next. I'd add a quarter mile here and there. Again, a plan would probably benefit me a lot.

As for run frequency, it would vary anywhere from 2-3 times a week to 5-6 times a week. When I was running frequently, I kept it to three miles on the treadmill at the gym. The treadmill was good for reducing impact. Now I want to make running more comfortable like I said so I can actually look forward to running. That's my major goal at this point.

Thanks for the questions and making me think more about this. And for the feedback! There's a ton of experience on these forums and I appreciate the help. And maybe someone else is having similar issues but was afraid to ask.

Thanks again, Shane

Edited by firemedic001918 2012-09-18 2:31 PM

My suggestion would be to make the change gradually--let yourself continue to do some runs with your old form while slowly mixing in the new form. I'd recommend taking a look at this blog post (not mine)--I think there are some pretty good tips for modifying your form:

http://www.runblogger.com/2010/09/changing-running-form-my-journey-to.html

That's a good goal.  The best way to do that is likley to do that 5-6x/wk consistently for a long time.  Scout's advice, as usual, is quite good.

Stuff like this is why I love BT.  Well thought out and well said Scout.

Yeah the Newtons are a good suggestion here as they are categorized as "trainers" in a way. They train you to eliminate the heel strike which sometimes can cause injuries in a lot of people.  Everybody I know that switched says the same thing which is that "they love them." I've only been running trails and I love my Brooks Cascadia, but as I got back to the pavement I think I'll give the Newtons a try.

I would also try to video yourself when running!

we (ubersense) just came out with a free iphone app that you can use to video yourself, and then analyze your stride.  

When I videod myself i was surprised at some aspects of my stride.  

You can also use our app to compare two videos- so you can take a "before" video, and then a series of "after" videos and check your progress.

The app (did I mention its free?) is here: http://ubersen.se/trihub_bt

the how-to manual for improving your run form using the app is here: http://ubersen.se/trihub_runform

It took me four months. I started out running a quarter mile. Then a half. Then three quarters. Then one. I did a couch-to-5k over the course of 12 weeks incorporating walk/run intervals.

After four months, I still had achy metatarsals (or whatever the tendons along them are called). My feet were just chronically sore. Sometimes sore enough to make me wonder if I should skip and take another recovery day. 

Then something fortuitous happened. I sprained my toe. It turned purple and was very painful for a week. I didn't run AT ALL on it for a full week. During that week, my feet FINALLY had a chance to heal. When I resumed running a week later, my feet were strong and recovered. I can now run several days in a row with no recovery and my feet STILL don't hurt. Just a little anecdote to remind us how important recovery really is, and if I hadn't taken the time to recover (even though it was against my will), I might have spiraled into chronic foot injury problems!

I started my midfoot strike transition in Vibram KSOs, but knew I didn't want to race in them, and I got blisters from them in warmer weather. Now I run in Merrell Dash Gloves. I love them because I can wear thin socks, and run in the cold, and bike in them for a sprint tri. I love them so much I walk the dog and go shopping in them too. 

The biggest thing if you're insisting on changing foot strike is to TAKE IT SLOW. Like, really REALLY slow. It will go so much better and be less frustrating and painful that way!