Thread: Guide to Running

Normally I wouldn't bump something this old, but since it's a sticky I don't particularly care that much.

Anyway, I was curious about your take on running on ones toes instead of heel. I've just recently got back into running, and have adjusted my stride so that I'm landing on my toes instead of my heels. Other than my calves being sore, I've had no real issues. Recently nature published an article which dealt with the biomechanics of barefoot running and landing on toes instead of heel. The research done analyzed the force generated from the three different running styles, fore-foot, mid-food and rear-foot. Fore-foot landing generated that least amount of force, which rear-foot generated the most, both shod and unshod. I'll post a link for it, but you have to be a subscriber to read the full article. http://www.nature.com/nature/journal...ture08723.html

With that being said, I'm really just looking to see if I'm running correctly. The idea of running causing tendinitis or arthritis in me when I'm older isn't a pleasant one.

You can't keep that up for very long, it's impossibly hard on the calves, ankles, and achilles tendons. Your stride isn't correct if you can land on your toes, if you're landing on your toes you're too far forward. You shouldn't be on your toes for more than a mile, and that's at 4:30 pace. Anything over a 5 minute pace should be on your heels.

A proper stride causes a pivot on the heel, not landing. There shouldn't be much impact at all, if there is, you're stride is incorrect

Cool, thanks.

Also, what is your opinion on barefoot running?

In small amounts, it's good, I do it all the time. But do it somewhere soft, grass or sand. The ankles can't take a ton of impact.

Ran 5 miles today. The cold weather empowers me!

Ugh, the cold is not my friend...

I should start jogging/running again.

I had a question about the way I walk. I've been told since I was little that I walk weird. My grandfather calls it flatfooted, but I don['t know if that's what it is. I tend to walk, stand, and run on the inside of my feet rather than the outside. I've been told everything from "it could cause you to need leg braces" to "some of the fastest Olympic runners are flat-footed". So, what can you tell me about this?

Being flat footed has nothing to do with how you run or walk, it's just how your arches are. You need to get flat-footed shoes, but they're easy to find (easier than finding ones with high arches like I use.)

The shape of the arch has nothing to do with how fast someone can be. My college coach was an olympic marathoner and he had high arches, but a guy I ran with was a 5K all-american and was flat footed.

Originally Posted by ninja9578

In small amounts, it's good, I do it all the time. But do it somewhere soft, grass or sand. The ankles can't take a ton of impact.

You only need to start small. Modern shoes have drastically weakened our feet, so I don't find it surprising a runner like yourself would be skeptical of such thing. One attempt at a barefoot jog could leave your feet sore for a week! After a few weeks maybe even months of build up you would be able to run the same distance barefoot. It has much less impact on the knees, hips, and lower back and uses much less energy. Heel striking running generally results in over developed quads and under developed calves and hamstrings.

Hi Everyone,

Thanks ninja, Really nice and great post... and very helpful for everyone means different age wise people..

Originally Posted by KingCarnie

I have a question, ninja. For someone, like me, who has never run for an extended amount of time, what sort of distances would you recommend for running for a start? Any tips for setting up a regimen? Also, I take some supplements for weight training. Creatine, Whey Protein, and L-Glutamine are all in my stack. Would any of these cause problems while running? And on the opposite side, would I see any positive effects from them related to my running?

This not a big problem.. ones you just start running with short distance then you reach at extreme level of Running.... just do

You don't want to do any long distance running if you are weight training. Endurance activities will turn your short/fast twitch muscle fibers into long/slow twitch muscle fibers. Essentially you would be sacrificing explosive strength for endurance which is not good for weight training. However, sprinting/HIIT (High Intensity Interval Training) is a VERY good addition to any weight training routine and will also give you good cardio while improving the explosive strength developed from weight training.

oye ninja! I just wanted to let you know I can do 3, 5 minute rounds of fairly intense sparring (both on the ground and standing up) consistently now ^^. but now that Im out of college, I need to do something to stay in shape and there isnt a martial arts place around me at home anymore

So, Im left to keep myself in shape. One of the things I wanted to do is running of course. If I have been staying in shape (but not running) is it reasonable to just kind of jump in to running for cardio strength? ( a mile or two) also, not to derail the sticky, but what else can I do until I go back to college in the fall?

Yes, but start slow as stabilizer muscles that you use when running may be atrophied, so give it a week of just jogging before running.

Alright. I bought myself a pair of well-fitting running shoes today, planning to start excercising tomorrow. I haven't practiced any actual sports in 3 years, some would argue I'm slightly overweight and the craziest activity I've done lately is probably some short 1 mile runs every second weekend.
My diet is quite okay I believe. I don't smoke and I rarely drink.

I think I have a fair idea about how to start with running, though I was hoping maybe you or somebody else could pitch in with a few tips, maybe even a simple training regimen. I love running, it's just a matter of starting.

Cool thread. I'll have to read it over again maybe tomorrow

I'm doing training and trying to better my running. I'm not worried about weight as I am about cardio endurance

I run every day about 1.5mis (which the last 3 days I've upped to 2mis). I really need to be up to a consistant 3mis by the beginning of Aug. Would throwing in a 6mi run on the weekend be ok, you think? I deff wouldn't run the whole thing. Prob 2mis, rest walk, another mile, rest walk... depending on how tired I am

You have any ideas that could help me build up my cardio endurance? My buddy had me do some sprinting after a short run. Should I try some wind sprints?

Thanks

Yes, doing short sprints dramatically increase your VO2 Max, this will increase your endurance by quiet a bit.

Originally Posted by Catbus

Normally I wouldn't bump something this old, but since it's a sticky I don't particularly care that much.

Anyway, I was curious about your take on running on ones toes instead of heel. I've just recently got back into running, and have adjusted my stride so that I'm landing on my toes instead of my heels. Other than my calves being sore, I've had no real issues. Recently nature published an article which dealt with the biomechanics of barefoot running and landing on toes instead of heel. The research done analyzed the force generated from the three different running styles, fore-foot, mid-food and rear-foot. Fore-foot landing generated that least amount of force, which rear-foot generated the most, both shod and unshod. I'll post a link for it, but you have to be a subscriber to read the full article. Access : Foot strike patterns and collision forces in habitually barefoot versus shod runners : Nature

With that being said, I'm really just looking to see if I'm running correctly. The idea of running causing tendinitis or arthritis in me when I'm older isn't a pleasant one.

We're built to run barefoot (or in very thin soled shoes or sandals), it's how we evolved. If you think about it, running shoes have only been part of human existence for 40 years or so, whereas we've been running huge distances for thousands!

Landing on the heel means you're pounding 4-5 times your bodyweight through one joint with every step you take. Forefoot running makes you a) run more light-footedly and b) spreads out the impact of the forces through all the different joints.

Obviously you can make your own opinions but I really highly recommend reading some of Christopher McDougall's work (especially his amazing book, born to run) before anyone starts pounding away in "proper" running shoes.

Any stretching examples for us?

I didn't see this. Here you go, this girl is using good technique in all of these stretches, and are the most common for runners


Do them GENTLY before a workout, if you stretch too much before you work out, your muscles are too loose to support your joints. Do a good stretch after though. Your muscles are already tight, but warm, so they should be pliable. Stretching well after a run loosens tight muscles, which are the main cause of aching the next day.

Thanks for this thread. Its always good to keep up on information about excercise, to get the most out of it. I'm a runner and I usually do about an hour every other day.

Originally Posted by riverboy

Landing on the heel means you're pounding 4-5 times your bodyweight through one joint with every step you take. Forefoot running makes you a) run more light-footedly and b) spreads out the impact of the forces through all the different joints.

Obviously you can make your own opinions but I really highly recommend reading some of Christopher McDougall's work (especially his amazing book, born to run) before anyone starts pounding away in "proper" running shoes.

Good to know. I've been landing on my forefoot for as long as I can remember, and its evidenced by the wear pattern on the bottom of my shoes too!

As riverboy and someone else already mentioned, barefoot running is preferable over running in shoes. I read about the raramuri tribe and saw a Christopher McDougall talk and am even more convinced by my own experiences. I used to run in running shoes and had the common ailments, however, when I switched to minimal shoes these ailments disappeared! It takes some time to get your muscles and skin to adjust but it's certainly worth it in the long run. Even the big company's are making minimal shoes these days.
I just wanted to share this with all of you and hope to convince maybe a few to try. It feels really natural.

Originally Posted by guitarboy

I just got great running shoes that I would suggest: Nike Shox. I like that it is Nike+, so I can put the Nike+ sensor in it(which I would also suggest if you have an iPod).

It's good to see another Assassin's Creed Fan here
I just get one of those arm straps, put my ipod in it, volume up, and I'm off. No other expenses besides the $10 band. For music, I listen to a loop of "Venice Rooftops", the race theme from AC2.