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2018-11-02 7:08 AM

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Subject: (Re)learning to run
I spent about half this past season dealing with plantar fasciitis. Now it's been about two months since I've run. My foot is feeling better, the weather here in Central Florida is really nice, and there's that whole "if you can't do something, then you really really want to do it". I'm excited to get back into running.

I plan to take it slow, using a couch to 5K program, even though I'm sure my fitness is much higher than that.

The idea of relearning to run, is really strange to me. I grew up running, playing sports, soccer, so much soccer, cross country, distance track, lacrosse. But that's exactly what I plan to do, I want to use this as an opportunity to relearn how to run.

There's so much info out there its hard to know what's good and what's not. From what I can tell, most running techniques boil down to; forward lean, mid/front foot strike, cadence.

Am i missing something? Does anyone have some good resources to share?
Thanks

Edited by riles32807 2018-11-02 7:11 AM


2018-11-02 9:33 AM
in reply to: riles32807

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Subject: RE: (Re)learning to run
Couple of things that helped me get back to running after PF:
- new running shoes with arch support and insoles
- jump ropes: this work GREAT to get the joints and feet muscles stronger, to prevent injuries
- elliptical machine (less impact, getting joints and muscles stronger, especially when running reverse)
- stretching calves: my doctor told me I have too much pressure in my calves, thus, my feet/arch compensate for it, and thus, I have the pain (which can eventually lead to an injury)
- running very, very slow.... so slow it feels really awful slow... but it's doable
2018-11-02 9:54 AM
in reply to: marysia83

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Subject: RE: (Re)learning to run

To add on to what has been said, start slow and short.  I've dealt with PF too.  I use Superfeet insoles for arch support.

Now would be a good time to incorporate form drills.  This is one that LB tends to recommend...I use it, just not often enough to improve my craptastic form.

https://www.youtube.com/watch?v=EhzzpZVMtl4

2018-11-02 10:00 AM
in reply to: marysia83

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Subject: RE: (Re)learning to run
Thanks Marysia, I've been doing most of that and I think I have my PF under control. Just want to add that my doctor highly recommend iceing, and I found it very helpful. Really I'm looking for running form info.
2018-11-02 3:04 PM
in reply to: riles32807

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Subject: RE: (Re)learning to run
Oh, iceing definitely! I brought a ziploc to work and filled it with ice, and just placed my feet on it while I worked.

I also am a huge fan of KT tape. I bought Walgreens brand (same thing, but cheaper). It gave me plenty of extra support just for everyday walking.
2018-11-02 6:05 PM
in reply to: JoelO

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Subject: RE: (Re)learning to run
Thanks Jole, I saw some references to doing As Bs and Cs, in my reading, but had no idea what they were! They were just part of our calisthenics when I played soccer. I guess everything that's old is new again!


2018-11-05 6:12 PM
in reply to: riles32807

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Subject: RE: (Re)learning to run

Been through the PF wringer before, too.  And achilles tendonosis. 

Just take it slow and wear good socks.  For some reason well-supported socks makes a huge difference for my feet.

2018-11-12 10:26 PM
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Subject: RE: (Re)learning to run
So I'm on week 2 of the couch to 5k. It's almost frustratingly easy, but I'm so afraid of pushing too fast and re-injuring my foot that I know its where I need to be. Also I don't have anything coming up that I need to push for.

The first run/walk was so easy in fact, that I thought to myself that my 5 year old could do it. I invited him on run 2 and told him we were going to play Simon says. He had fun and when we did As, Bs, & Cs at the end he thought it was hilarious. I'm hoping I can get him to stick with it, then I'll have a little running buddy!

Edited by riles32807 2018-11-12 10:27 PM
2018-11-13 7:11 AM
in reply to: riles32807

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Subject: RE: (Re)learning to run
We have an older athlete who has had some injury issues running. She came across Jay Dicharry and I don't think I'm exaggerating when I say it's saved her career. She even went so far as to fly out and see him in person, although I've talked to several people who have gotten a lot out of his book, Running Rewired. I have a copy at home but gave it out to another one of our athletes before I had a chance to do anything more than flip through it... might be worth taking a look, especially if you're starting over as that's probably the best time to implement a change.

https://www.amazon.com/Running-Rewired-Reinvent-Stability-Strength/d...
2018-11-14 6:23 PM
in reply to: Toefuzz

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Subject: RE: (Re)learning to run
Awesome! That's exactly the sort of thing I'm looking for. Thanks Toefuzz.
2018-11-14 6:27 PM
in reply to: riles32807

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Subject: RE: (Re)learning to run
No problem... if you give the book a try be sure to come back and let me know what you think. One of these days I'll get my copy back and actually read it, but I'm interested in the real world application of it.


2018-11-23 8:18 AM
in reply to: riles32807

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Subject: RE: (Re)learning to run

Just don't be like Phoebe:

2018-11-23 10:25 AM
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Subject: RE: (Re)learning to run

I am old in running years....AFIB heart condition, 3 knee surgeries, 2 back surgeries, 2 stress fractures, countless other injuries.  After the last knee surgery 3 or 4 years ago I was done.  Still, I'm a runner.....I have always been a runner.  So as Fall came around this year and I approach 60 years old, I thought I'd give it another go.  It took me 6 weeks to work myself up to running a mile....I am in the middle of a 6 week plan I made to  get me to 2 miles.....my plan is a daily deal.  Once I get to two miles per day I will likely stay there, but we'll see how it goes.  Yes, my plan is painfully drawn out.....and most people who are younger with less trauma will not need anything like it.....but YOU MUST HAVE PATIENCE.  As much as the goal always seems to be running faster.....the only way to get there is to go slowly.  It's the hardest thing to learn .



Edited by Left Brain 2018-11-23 10:26 AM
2018-11-23 11:39 AM
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Subject: RE: (Re)learning to run
@1stTimeTri
After we do calisthenics at the end of our run I let my son make up a couple. We call them silly runs. I'm pretty sure we've done the Phoebe once or twice. Along with windmills, zombies, & what he calls the Sean walk (bowl leg, pelvis out, arms in the air) lol. I don't know what the neighbors think, but if it keeps him interested I don't care.

@Left Brain
Yes slowing down is hard. It seems like it was yesterday that I was in high school & could bang out 4-5 miles a day no problem. I'm also trying to learn to listen to my body better. Instead of just working through those little aches & pains, I need to ask myself if they're a sign of something more. Since I don't have anything specific to train for right now, I've been pushing just to the start of aches & pains, then giving myself time to recover.

Edited by riles32807 2018-11-23 11:40 AM
2018-11-23 11:51 AM
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Subject: RE: (Re)learning to run

riles - I've put this up before and it may be helpful to you.....these form drills are pure gold for a runner of any level.  I use them almost daily (and I already told you were I am now) and my kid is a 31:30 10K/ 15:20 5K guy and he uses them daily without fail.  You may find them helpful in getting that run "feeling" back.

https://www.youtube.com/watch?v=ULwtgZA5wAE



Edited by Left Brain 2018-11-23 11:52 AM
2018-11-23 6:48 PM
in reply to: #5251422

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Subject: RE: (Re)learning to run
Thanks Left Brain. I'm already doing As, Bs, Cs, & karaokes, I'll have to add the others.
The running feeling has been back for a while, the running I'm doing is feeling really good. The problem is keeping myself from going back at it too hard, too fast. I did an easy 30 mi run/walk this evening, the weather is sooo nice (Central Florida) it was hard not to just keep going. I have to keep reminding myself it's all about recovering & building for next season.


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