/ Running advice
Thanks for any advise ukc.
I buy Brooks Adrenaline GTSs. I normally wear a 7.5 and get them in an 8.
They come out in a new addition every year, but you can still get the GTS12s for under £60, including postage, on Amazon. The same older-model-is-cheaper thing is probably true for other shoes too.
On running shoes I'd get a gait analysis to make sure you have the right shoes. This will determine what level you pronate. Cheapest way is wet feet markings on the floor or go to your local shop and go on their machine.
I got a good pair of Ascics for £50
The NHS 'Couch to 5km' is the programme I'm going to follow. Have a few health issues, and am on the wrong side (or is that the right side) of 50, but have got the all clear from the doctor.
When you're running fit with a good style, then I don't think footwear matters so much. Shock absorbing justs wastes energy.
But when you start, or increase training, perhaps with gait problems, padding is probably good. I'm not sure about support, it could hinder good technique developing? Whatever you wear, stop when pains develop, and don't run too far too soon. I find increasing speed improves gait and is less likely to lead to injury than increasing distance. A slow trudge is often higher impact.
Don't listen to anyone who advises you to buy a certain shoe. What suits other people won't necessarily suit you. I learned that the hard way when a pair of good shoes (good brand) led to pain in the side of my knee during runs, which disappeared again as soon as I changed shoes.
Take the advice above and go to a running shoe shop where staff will assess your gait and advise accordingly. Run and Become do it, I'm sure there will be others.
Was not suggesting so much that Pete but the same shoe as me; more that last year's models are much cheaper than the latest thing, and still fine.
Plenty of decent shoes available at £50 of less. Go to a decent running shop and try some on.
Agree on getting very basically analytisk at a decent shop done
Well, as has been said you don't need to spend 100 on a decent pair of running shoes. On the other hand, compared what people spend on a gym membership or equipment for other sports (like climbing) it's really a small investment.
It can be found as a pdf through a search engine too.
I wouldn't bother with chapter six though, whilst good running form is timeless, Pirie's diet advice is decidedly not.
Thanks for all your help UKC. Will go to running shop for a look, and some advice on shoes. Will keep you all informed re the 'Couch to 5km' in case anyone else thinks its for them.
Do a Gait test at a running shop if you can and at least understand the difference between cushioning and support. If you, like me, overpronate for example you will find that the right pair of shoes will be a lot kinder to your knees. I used to get shoes with a lot of cushioning thinking that they would help my knee pain when in fact what I needed was shoes with more support.
Quality technique is more important than quality trainers. Comfy cushioned trainers encourage poor technique as you don't feel the impact on your joints as much. Elevated heels also encourage heel striking.
This is coming from someone who suffered years of on and off injuries running in 'high-quality' running shoes, and using various insoles. I have been running in minimalist shoes for over a year now and haven't been injured once.
I do wonder about this whole pronation business, with the gait analysis you get in the shops from the "qualified" staff. Is there any evidence that any of it is worth a bean? Doctors often get their diagnoses wrong, so what chance is there that shop staff will have anything useful to say?
The reality is there is almost no evidence to support a minimal shoe, especially not barefoot, despite McDougal's 'science' in Born to Run, which is basically a great read, based on nothing but conjecture.
The science does not support it (nor oppose it). Certainly physios are seeing more changes as more take up barefoot running. A 'high quality' running shoe by definition is a fairly minimal shoe, likely to weight just a few hundred grams.
but the best wway to improve running efficiency is mile upon mile of running. And to do that you want a comfy shoe. My mate where's a fairly heavy mizuno shoe for training (mizuno are his sponsors). He's full time pro runner, 65 min half marathoner, and then races in flats. I tend to run in a semi flat, with some drop from the heel.
I'm a forefoot striker, and so suffer issues in my calfs or ankles as that is where the force goes through, heel strikers will get it other areas. But I know many heel strikers and many forefoot runners who get injured and many of both types who run 100 mile weeks.
Murphy et al 2013 Barefoot Running: Does It Prevent Injuries?
Based on a review of current literature, barefoot running is not a substantiated preventative running measure to reduce injury rates in runners. However, barefoot running utility should be assessed on an athlete-specific basis to determine whether barefoot running will be beneficial.
Barefoot Running Claims and Controversies: A Review of the Literature
Jenkins and Cauthon
Conclusions: Although there is no evidence that either confirms or refutes improved performance and reduced injuries in barefoot runners, many of the claimed disadvantages to barefoot running are not supported by the literature. Nonetheless, it seems that barefoot running may be an acceptable training method for athletes and coaches who understand and can minimize the risks. (J Am Podiatr Med Assoc 101(3): 231–246, 2011)
Barefoot running – some critical considerations
DOI:10.1080/19424280.2013.766649Benno Nigga & Hendrik Endersa
The additional mass added to the foot by the shoe seems not to have a negative effect on performance until at a ‘threshold mass’ of about 200 to 250 g. The additional work due to the damping of vibrations of soft tissue compartments seems not to depend primarily on the footwear but rather on the individual comfort of the runner.
To the knowledge of the authors, there is no conclusive evidence that barefoot running has more, equal or less injuries than shod running.
Running in a minimalist and lightweight shoe is not the same as running barefoot: a biomechanical study
Jason Bonacci et al.
Aim The purpose of this study was to determine the changes in running mechanics that occur when highly trained runners run barefoot and in a minimalist shoe, and specifically if running in a minimalist shoe replicates barefoot running.
Results There were significant differences between barefoot and shod conditions for kinematic and kinetic variables at the knee and ankle, with no differences between shod conditions. Barefoot running demonstrated less knee flexion during midstance, an 11% decrease in the peak internal knee extension and abduction moments and a 24% decrease in negative work done at the knee compared with shod conditions. The ankle demonstrated less dorsiflexion at initial contact, a 14% increase in peak power generation and a 19% increase in the positive work done during barefoot running compared with shod conditions.
Conclusions Barefoot running was different to all shod conditions. Barefoot running changes the amount of work done at the knee and ankle joints and this may have therapeutic and performance implications for runners.
Just run 500 miles in your shoes.. look at the wear. That tells you all you need to know.
I agree with you though Iain, people run at different speeds on different surfaces and everyones legs and feet are unique (never the same length for example) so one size fits all has always seemed a bit too simplistic.
I've changed my gait from heel striking to forefoot as I used to always get shin splints. Went out for an hour and half yesterday and everything was tickety boo. No pain or soreness at all today either, doesnt mean it would work for everybody else though.
That's more or less my point.
There's also no evidence (as far as I'm aware) to suggest a certain style of shoe, or having gait analysis and custom orthotics are going to help you avoid injuries either... and on top of it these options are very expensive.
The best thing to do is get a pair of shoes that fit well and focus on running smoothly and efficiently, and gradually build up the mileage. Technique is the key.
And there is almost no evidence demonstrating all these 'facts' are true.. which is Born to Runs fault, as he basically presented science and few actual references.
It was actually a pretty bad book. One of the girls in it has suffered quite badly http://espn.go.com/espnw/olympics/article/7301872/ultra-runner-jenn-shelton-quest-legitimacy
I'm trying to find an article by Micah Trues friends on his views on it, supposedly he felt the book exploited the tribe and no money from the book benefited the tribe.
Maybe BF is better for young kids so they develop more naturally, but we don't know how many people would basically just have died from not being a good enough runner.
TBH I think all these shoe fads are just an excuse to sell more.. we now have the total extreme side with the hoka's..
Elsewhere on the site
A fantastically versatile little pack; whether out running in the hills, hitting the trails on the bike or just running for the... Read more
Pete Whittaker has flashed the 32 pitch route Freerider 5.12d on El Capitan in Yosemite Valley over three days,... Read more
Last year, Finn McCann wrote an article about climbing El Capitan with his terminally ill father Seamus, who had been... Read more
Manchester Climbing Centre is showing Reel Rock’s Valley Uprising on Tuesday the 11th of November at... Read more