stop stomping?

[smileyk8]

Ok i'm still stomping like a dinosaur despite being on week 5 of somethin similar to couch to 5k. Can anyone give me any tips on how to make a 'smooth' foot movement? I'm running on a treadmill at 1.0 incline. Help! I think it's making my feet sore.

Thanks

 

[Tiger Lily 03]

I would suggest making your stride length shorter.

I am going to move this over to the events side of WISH. There are many folks who can definitely make good suggestions about this.

 

[princessrunner]

I hear you on this one. I have to really concentrate on heel strike (especially going down or up hills). I have PF and it has become REALLY important...and trust me, you don't want to contract PF If I notice that I am running flat footed, I take my concentration off whatever it was and try to make an exagerrated heel strike. Be really careful not to hyperextend you knee. I would also say shorten up your stride. Your Achilles and feet will love you much better for it!!!

 

[smileyk8]

Thanks princessrunner. I'm actually just starting running after havin an op to reattach my peroneal tendon in my foot so am tryin to be careful. Doctor said it should be ok, but am def feeling it.
Tried shortening my stride a bit which seems to have enabled me to complete a session (up to 8min run 2 walk now), just sore afterwards. Is it made worse cos i'm running on slight incline? Someone said i shouldn't run flat on treadmill so doing it 1.0 incline.
Thanks for moving the thead again x

 

[twotoohappy]

Are you running with the right shoe?
I was stomping and having a hard time
running and then went to our local shoe
store that specializes in running and they
told me to switch up my shoes because
they weren't flexible enough.
They checked my stride, arch, and put
me in new Asics gels. The other pair
I was running in was good for treadmills,
but bad for the road.
So maybe have a running store check out your shoes?
Hope that helps.

 

[hoosmi]

OK, I'm not an expert by any means... but, I got PF a few years ago. It was your typical too much, too fast, too fat story, but I am convinced that the final straw was when I started putting the TM on an incline! I recovered from my PF and am back running now. I never, ever, ever use the incline now.

I do my weekday running on a TM and my weekend running outside, and can't tell that not using the incline is hurting me when I run outside. Again, lots of people use the incline and the idea of it makes perfect sense to me, but whenever I try, it bothers me (may be paranoia). Anyway, try it flat at least warming up just to see what happens.

Jen in GA

 

[skfulkers]

I'm no expert, either, but I have heard that you should aim for 85-95 footstrikes (per foot) per minute. So, in other words, your right foot should hit the ground 85-95 times per minute as well as your left. This may feel like way too many at first, but trust me, once you get used to it, your feet and legs will thank you. Aiming for this many footstrikes per minute will force you to shorten up your stride, which is also a good thing. Many experts will tell you that you should try to avoid "bouncing" as well, meaning that if you pick a spot on the horizon and stare at it, your head should not be bobbing up and down too much as you concentrate on that spot. Try to keep your torso as stationary and upright as possible and let your legs do the work instead. They will also tell you that if you try to propel yourself forward vs up-and-down, it will keep you lower to the ground and cause less impact.

In high school and college, I used to run with a much longer stride, but when I got into real distance running, I learned to shorten (and quicken) my stride and it has improved my form immensely.

Hope this helps!

Steve

 

[smileyk8]

Thank you all so much for your help. I had bought asics nimbus trainers originally with the intention of running on roads, but have been using them on a treadmill so mayb that was a bad plan. I looked around my local area for a running specialist before i bought them but no-one seemed to know what to look for so ended up guessing. Not great i kno.

I will try running flat and mayb get myself up after a night shift next week to do a proper road run- no excuse really cos i'm lookin after my grandad's dog who loves running.

I watched myself in the mirror the other day and i'm not really bouncing very much so hopefully that's one thing i'm doing right! It's not a pretty sight tho.

So plan of action- run flat, try outside and even shorter strides. Thanks again guys you're all so helpful

 

[hoosmi]

OK, still not an expert, but I wanted to chime in with the stride people. When I started running, I saw the "short stride" stuff. I didn't really understand it, but it does help. You have to think about it at first-- shorter steps, but faster. It really helps going up hills too- I can go up hills that used to kill me as long as I keep remembering to take fast baby steps...

I never wanted to run outside because I felt like I looked like a lumbering clod. I guess that's the same as feeling like I was taking dinosaur stomps! I'm by no means graceful now, but I think the change in stride has helped.

If you do run on the TM some, try different speeds. Sometimes going faster helps me be more aware of my stride. I feel bad telling you not to do the incline- tons of people say the incline is the only way to get the same conditions as being on the road. I hate it, but it works for others! Of course, I'm also terrified I'll fly off the back with the incline...

Jen in GA

 

[smileyk8]

Hey, Had to pop over and tell you all that i managed the last run of week 6 of plan- running 10 min walk 2 mins x2 without any discomfort at all in my heel! In that 24 mins i covered over 3.4km!!!! Yay!
I tried quickening my steps but struggled to manage this at the pace i was running so sped it up a little and found it much easier (and less dinosaur like ). Now running at 5.2 miles per hour and walking at 3.7 miles per hour. Just hoping my little foot doesn't start hurting tomorrow!
Thanks everyone

 

[princessrunner]

Congratulations on finding something that works for you as I think we all struggle with that at first. Soon, it will be second nature. I did want to let you know that New Balance has different model shoes specially designed for foot conditions as I am sure the others do also. I wear an 1122 model which is designed especially for PF with rollbars on the sides so you cannot pronate/supinate. The other thing that my MIL (runner still at 63) told me is to look at your feet in a mirror standing normally. When you go to buy your shoes, flip them over and look at the bottom and they should look exactly like your feet, otherwise they are not right. I spent sooooo many years not being able to run after being a serious athlete in HS and college which frustrated me to no end. Finding the right shoes is what got me back out there running. Find your shoes, find your stride and find your life!!!!!!!!!!! Now if I could just find the time...........