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Recreational Running


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i'm running so i can pass my ippt. Didn't realise shoe and running posture can affect knee pain.. i always thought it was wear and tear.

 

to be precise, it IS wear and tear, but one that is caused by wrong shoes and poor running form.

 

interestingly, recently they conducted the first and ONLY scientific peer-reviewed studies on running shoes based on pronation control (you know, flat/high/neutral arch and over/under pronate and motion control or stability or neutral shoes). and they found that contrary to what the shoe companies are telling you, two groups of people, one prescribed 'correct' pronation control shoes and the other purposely given 'wrong' prescription; and the rate of injury between these two groups was.... the same....

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thats the Nike+ Sportsband, not the same as the Sportswatch. the Sportsband does not have HRM, it works purely with the Nike+ shoe sensor to estimate the distance you run. it works with the Nike+ website for online logging and all, but no GPS nor HRM.

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It's true: it's more fun to ride a slow bike fast than to ride a fast bike slow. Admittedly, though... It is MOST fun to ride a fast bike fast!

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to be precise, it IS wear and tear, but one that is caused by wrong shoes and poor running form.

 

interestingly, recently they conducted the first and ONLY scientific peer-reviewed studies on running shoes based on pronation control (you know, flat/high/neutral arch and over/under pronate and motion control or stability or neutral shoes). and they found that contrary to what the shoe companies are telling you, two groups of people, one prescribed 'correct' pronation control shoes and the other purposely given 'wrong' prescription; and the rate of injury between these two groups was.... the same....

 

Any suggestion for choosing the correct shoe?

 

Now I have a SAF issue Asics and addias adizero feather which I wear.

Trying to clock 50 posts :dozed: DONE ! :cheer:

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Any suggestion for choosing the correct shoe?

 

ask ten different people and you get ten different answers. even 'experts' cannot agree what is the 'correct' shoe; they can't even agree what is the 'correct method of running', or even if there is such a thing.

 

but they can agree on one thing: if the shoe you are wearing, with the running style that you have, you 1) feel NO discomfort during a run, and 2) feel NO pain after a run, might as well call the shoe 'correct' for you. muscle soreness is ok, but pain in joints or bones is a dead giveaway something is wrong with your shoe, or running style, or both.

 

you can choose based on the traditional method of flat/high/neutral arch, and then use neutral or motion control or stability shoes. this one you should choose asics or saucony or new balance or mizuno, because they categorize their shoes this way. reebok, nike and adidas generally do not. but like i mentioned earlier, a recent scientific study showed that choosing a shoe based on your pronation apparently does not change the likelihood of getting a running injury.

 

a recent popular method is to choose based on whether your running is heel strike, mid foot strike or forefoot strike. conventional shoes are mostly 12mm heel drop, and for heel strikers. some are as high as 16mm, or can go lower to 8mm. if you want to try change your running to midfoot strike, find shoes with 4mm heel drop. any higher than 4mm, i find quite difficult to do midfoot strike. if you know you can naturally run with midfoot strike, go for 0mm drop. you can all the way to shoes labelled 'minimalist' but i dun recommend it unless you really know your strike pattern and what the minimalist shoes will do.

 

or you can just heck care and just try a shoe, walk around, do jogging motion, and if it feels comfortable just go for it. brands like nike, reebok and adidas dun have all the specifications like above, they market their shoes based on gimmick technology like zigtech, boost and free. cant say they are wrong, but i find it hard to choose shoes from them when i donno their specs, just the gimmicks.

 

currently i subscribe to the midfoot strike method of choosing shoe. but i cannot guarantee my method works for you.

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It's true: it's more fun to ride a slow bike fast than to ride a fast bike slow. Admittedly, though... It is MOST fun to ride a fast bike fast!

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ask ten different people and you get ten different answers. even 'experts' cannot agree what is the 'correct' shoe; they can't even agree what is the 'correct method of running', or even if there is such a thing.

 

but they can agree on one thing: if the shoe you are wearing, with the running style that you have, you 1) feel NO discomfort during a run, and 2) feel NO pain after a run, might as well call the shoe 'correct' for you. muscle soreness is ok, but pain in joints or bones is a dead giveaway something is wrong with your shoe, or running style, or both.

 

you can choose based on the traditional method of flat/high/neutral arch, and then use neutral or motion control or stability shoes. this one you should choose asics or saucony or new balance or mizuno, because they categorize their shoes this way. reebok, nike and adidas generally do not. but like i mentioned earlier, a recent scientific study showed that choosing a shoe based on your pronation apparently does not change the likelihood of getting a running injury.

 

a recent popular method is to choose based on whether your running is heel strike, mid foot strike or forefoot strike. conventional shoes are mostly 12mm heel drop, and for heel strikers. some are as high as 16mm, or can go lower to 8mm. if you want to try change your running to midfoot strike, find shoes with 4mm heel drop. any higher than 4mm, i find quite difficult to do midfoot strike. if you know you can naturally run with midfoot strike, go for 0mm drop. you can all the way to shoes labelled 'minimalist' but i dun recommend it unless you really know your strike pattern and what the minimalist shoes will do.

 

or you can just heck care and just try a shoe, walk around, do jogging motion, and if it feels comfortable just go for it. brands like nike, reebok and adidas dun have all the specifications like above, they market their shoes based on gimmick technology like zigtech, boost and free. cant say they are wrong, but i find it hard to choose shoes from them when i donno their specs, just the gimmicks.

 

currently i subscribe to the midfoot strike method of choosing shoe. but i cannot guarantee my method works for you.

 

kk thanks. the heel thickness makes alot of sense

Trying to clock 50 posts :dozed: DONE ! :cheer:

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Thanks for the feedback. I got a cheap HRM from Qoo10 to try out first. Trying for the fat burn heart rate.. See how things goes.... Thanks again..

 

yeah!

 

this was exactly how my current obsession with running started. i got an HRM, and simply targeted the fat burning zone while doing treadmill. if below i went faster, if above i slowed down. eventually i found i could keep within that zone on my treadmill for 40 mins.

 

then out of curiosity i went out and did actual jogging while targeting this same zone for just 20mins. at first my run felt unnaturally slow and unsatisfying because by keeping within the zone, my speed was much lower than my usual ippt pace.

 

but i just kept at it, after a week, i upped to 25 mins. then after that 30 mins. by the time i hit 40mins, i realized i had found the 'magic pace' that allowed me to go 6km and above without ever hitting that exhaustion point where you just felt like you couldn run anymore. all i had to do was adjust my speed to make sure i was always inside the heart rate zone.

 

after that, no looking back....

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It's true: it's more fun to ride a slow bike fast than to ride a fast bike slow. Admittedly, though... It is MOST fun to ride a fast bike fast!

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Lol mechwira. Tried changing to ball strike. Now three days can't walk calf muscle injured. Damn te stroke is hard to get right once you're accustomed to the wrong type.

 

haha i noe exactly the pain you're talking about. the only thing that kept me going was knowing that calf muscle pain is a sign muscle getting stronger, and no pain felt in joints and shin which was great. it took me two weeks of regular and conscious trying before it started to feel half-natural.

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It's true: it's more fun to ride a slow bike fast than to ride a fast bike slow. Admittedly, though... It is MOST fun to ride a fast bike fast!

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yah. before this, i'd only go out and run/jog two months before ippt or ict. and that first week is always a killer coz leg muscles have been dormant for months. but after that first week, usually muscle soreness never come back as i continue my training regime.

 

but when i started changing my running form, i was also totally surprised how muscle soreness kept coming almost every week. midfoot strike was using a lot of muscles that were not working as hard as normal heel strike running.

 

but whats more amazing was the results. i could run further, faster and more regularly than before. and my 2.4km timing is now at a whole new level.

 

right now i just bought New Balance Minimus Road Zero for shoe rotation. i wanted a 'very minimalist' shoe for rotation, purely to further refine my running form and strengthen the muscles further.

 

this shoe came with a warning tag, and the warning was no gimmick. it totally felt like like running with those 'japanese rubber slippers' glued to your feet. very harsh, and completely not for newbies. in fact for now i'd never use it for any performance or distance running. but as a running form trainer, its perfect. it does not forgive poor running form. run with a heel strike, and you WILL suffer in these shoes

 

:p

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It's true: it's more fun to ride a slow bike fast than to ride a fast bike slow. Admittedly, though... It is MOST fun to ride a fast bike fast!

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Nice topic mechwira.

 

I run for recreation as well. Until April this year, I'd run almost exclusively on treadmills and even then suffered shin splints regularly. In April, the following things happened:

 

1. I read Born to Run by Christopher McDougall. This is a great read for runners and inspired me to move toward minimalist shoes.

 

2. Ditched my Nike Free 5.0 and got a 0mm drop, 8mm cush Merrell Bare Access 2. I love this shoe. The toe box is large so my feet can splay comfortably and the material breathes really well.

 

http://img.wolverineworldwide.com/is/image/WolverineWorldWide/MRL-W41581-033012?op_usm=0.5,1&wid=1024&hei=1058&qlt=70&fmt=jpg&extend=0,0,0,0

 

As you say, the transition of heel striking to mid foot striking causes a lot of fatigue to begin with, but it gets better, as you found out. It's worked out so well for me that I've bought Merrell's barest running shoe online a few weeks back, the Vapor Glove. 0mm drop, 0mm cush. I'm keen to see how this works out!

 

http://img.wolverineworldwide.com/is/image/WolverineWorldWide/MRL-W41643-101412?op_usm=0.5,1&wid=1024&hei=1058&qlt=70&fmt=jpg&extend=0,0,0,0

 

 

 

3. The new shoes forced me to change to mid-foot strike and a faster cadence. I went from struggling 5km to managing 10km feeling good and, best of all, wanting to slowly add more kilometers as time goes on. And no more shin splints - something I thought I would never shake off!

 

4. I relied on the Nike Running app to track my distance and the numbers keep me motivated. I started running home from work - this is a great way to end the work day - but of course only applies if you're within running distance to home.

 

Speaking of which, time to run home from work. Keep on running guys!

Cry 'Havoc'.....and let slip the dogs of war

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For ts, there is 2xu run on 2 mar 2014. N der is an early bird rate till 31 dec for 10km for juz $45. Dat should be ur target to motivate u to run

 

For shin splints, i usually rub sum heating cream like tiger balm or those muscle aches. Dat sumwhat relieves me of e pain.

 

I run wif e army asics shoes...very comfy..hehehe

 

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For ts, there is 2xu run on 2 mar 2014. N der is an early bird rate till 31 dec for 10km for juz $45. Dat should be ur target to motivate u to run

 

For shin splints, i usually rub sum heating cream like tiger balm or those muscle aches. Dat sumwhat relieves me of e pain.

 

I run wif e army asics shoes...very comfy..hehehe

 

Sent from my GT-N8020 using Tapatalk 2

 

hey thanks for the heads-up, that timing sounds about right for me to be ready to do a 10km. my target would be under 1 hour.

 

and the shin splints, i think even if tiger balm relieves the paint, since the pain is at the shin bone and/or soft tissue, it is still indicative of something very wrong.

Edited by mechwira

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It's true: it's more fun to ride a slow bike fast than to ride a fast bike slow. Admittedly, though... It is MOST fun to ride a fast bike fast!

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1. I read Born to Run by Christopher McDougall. This is a great read for runners and inspired me to move toward minimalist shoes.

 

 

yes... YES...! This was exactly how i started too! it coincided with me commencing my annual 2-months-before-ippt regular jog. and the rest of my story is exactly identical to yours!

 

paying more attention to foot strike... changing to lower drop shoes... i'm also now on a zero drop minimalist shoe, the new balance minimus road zero, and yes my cadence shoots up with that shoe, but i will admit my transition to midfoot strike is still not perfect, i cannot handle that shoe in a real ippt pace or distances above 5km. the cushioned 4mm drop Saucony Kinvara is still my go-to shoe, but its getting better each time i do training with that minimus road zero.

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It's true: it's more fun to ride a slow bike fast than to ride a fast bike slow. Admittedly, though... It is MOST fun to ride a fast bike fast!

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and the shin splints, i think even if tiger balm relieves the paint, since the pain is at the shin bone and/or soft tissue, it is still indicative of something very wrong.

 

I agree. The best explanation I've read is that shin splints are partly the result of heel striking. When the heel hits the ground first, the rest of the foot 'slaps' down hard on the road, and the muscles on the shin bone can't take this repeated impact. They're only really made to lift your foot upwardly, which does not require too much effort.

 

The first thing that reduced my shin splints is doing stretches specific to the shin area. I do these after I complete my run:

 

http://youtu.be/cYtutZkRiYs

 

The next is trying to improve running form. Mechwira, I'm with you bro - it's hard to do it for very long! I think I start with okay foot strikes (light quick strikes) but as I get tired, the form suffers. I try to remind myself that bad form will only make me more tired, and I try to recall Eric Orton's (the guy who trained Chris McDougall) advice in this video. Hope it helps you too!

 

http://youtu.be/J_aqCiziTaw

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thats a great eric orton vid. first time i've heard to use the knee to drive forward. i've been focusing on toe-off to drive forward.

 

so just now i tried it out, in my minimus shoes. absolutely great; my cadence was good and my running form felt further refined. how do i know?

 

coz after weeks of feeling good now my calf muscles are killing me again

:sweat:

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It's true: it's more fun to ride a slow bike fast than to ride a fast bike slow. Admittedly, though... It is MOST fun to ride a fast bike fast!

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thats a great eric orton vid. first time i've heard to use the knee to drive forward. i've been focusing on toe-off to drive forward.

 

so just now i tried it out, in my minimus shoes. absolutely great; my cadence was good and my running form felt further refined. how do i know?

 

coz after weeks of feeling good now my calf muscles are killing me again

:sweat:

 

Hey mech u sure u use the knee drive all the way of your run? I ran on that and I think I almost killed my calf. Had to limp for three days man. I think the knee drive is more to sprints right..? Not mentioned in the video la. Also u notice the two girls jogging past him in the vid was doing heel strikes. Hehehhe

Ride fast..ride safe..don't crash...

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Hey mech u sure u use the knee drive all the way of your run? I ran on that and I think I almost killed my calf. Had to limp for three days man. I think the knee drive is more to sprints right..? Not mentioned in the video la. Also u notice the two girls jogging past him in the vid was doing heel strikes. Hehehhe

 

yah today used the knee drive for only 2.4km at ippt pace, followed by 2 x 600 same pace. thats why now both my calves feel like theres a bayonet stuck thru :cheeky: i was supposed to do 4 x 600 but by the second rep my calves couldn take it liao

 

but on my cooling down jog back home at low pace, i instead used his "running over logs" technique. visualizing small logs to step over in low pace was really helpful. but i think precisely because it improved my technique further, it also aggravated my calves.

 

i'm limping now, but good shiok pain coz its muscles, no bones and joint pain.

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It's true: it's more fun to ride a slow bike fast than to ride a fast bike slow. Admittedly, though... It is MOST fun to ride a fast bike fast!

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yeah!

 

this was exactly how my current obsession with running started. i got an HRM, and simply targeted the fat burning zone while doing treadmill. if below i went faster, if above i slowed down. eventually i found i could keep within that zone on my treadmill for 40 mins.

 

then out of curiosity i went out and did actual jogging while targeting this same zone for just 20mins. at first my run felt unnaturally slow and unsatisfying because by keeping within the zone, my speed was much lower than my usual ippt pace.

 

but i just kept at it, after a week, i upped to 25 mins. then after that 30 mins. by the time i hit 40mins, i realized i had found the 'magic pace' that allowed me to go 6km and above without ever hitting that exhaustion point where you just felt like you couldn run anymore. all i had to do was adjust my speed to make sure i was always inside the heart rate zone.

 

after that, no looking back....

 

Will be collecting my HRM today at singpost. Going to try out later for my run. So let say I want to burn fat, I need to run at the designated % heart beat... But after which I will be doing resistance training to build up the muscle. So I will not need to monitor the heart beat right?

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Will be collecting my HRM today at singpost. Going to try out later for my run. So let say I want to burn fat, I need to run at the designated % heart beat... But after which I will be doing resistance training to build up the muscle. So I will not need to monitor the heart beat right?

 

ideally, for max fat burning you'll want to keep to 60%-70% of your MHR for 40mins, maybe 4 times a week. if you totally never work out for past few months, i suggest targeting 20mins of this zone, and increase by 5 mins every week. but if you have been working out in some way, you might be able to hit 30mins or even the full 40; it really depends on your current state of fitness. note that as the weeks go by and you consistently keep this up, you will find that you have to gradually increase your running speed to hit this zone because you're getting fitter.

 

but if you then do muscle building like resistance or weights then yes the heart rate is no longer relevant, the technique becomes about amount of resistance and number of reps.

 

 

i use this website to calculate my MHR by the way.

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I still figuring out how to use my HRM... Anyway, the 60-70% is halfway through the run then you monitor right? Cause your heart will be pumping harder as you run longer... My average timing for each run is 30mins covering 4.5km est... Hard to hit the 40mins target...

I AM BACK!!!!!

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I still figuring out how to use my HRM... Anyway, the 60-70% is halfway through the run then you monitor right? Cause your heart will be pumping harder as you run longer... My average timing for each run is 30mins covering 4.5km est... Hard to hit the 40mins target...

 

yes, if you keep to the same pace then the longer you run the higher your heart rate climbs.

 

when i first started out my heart-rate based running, at casual pace it would take me 8 to 10 mins to enter the 60-70 zone; 4 to 6 mins if straightaway do ippt pace (at ippt pace it will also climb up to 80%). now at casual pace it only takes me 4 to 6 mins to enter the zone, which is a sign of a healthier heart.

 

dun purposely push yourself hard at the start just to enter the zone quicker, you'll just tire yourself out early. as long your body is in jogging motion, you will naturally enter the zone. casual brisk walk maybe not but jogging confirm will. so once you enter the zone, all thats left is to manage the pace to keep your heart rate inside the zone, whether it means slowing down or speeding up.

 

when you say hard to hit 40mins, exactly why is it hard? is because by 30mins you find yourself panting and your mind is telling you cannot take it liao? if this is the case, your pace is too high. in theory if you never exceed 70%, you will never pant; at most is hard breathing and able to speak full sentences or at least in phrases. your speed wont be constant, you will gradually slow down to keep under 70, but in theory you can jog forever.

 

but if you find hard to go past 30mins because its your legs that feel tired, then this is normal and 'correct'. your leg muscles need to build up further to last the distance. a general guide is you should be able to go up 10% more per week. so after 1 week of only managing 30mins, the next week you can up to 33mins, week after that about 37mins, and so on.

 

:goodluck:

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It's true: it's more fun to ride a slow bike fast than to ride a fast bike slow. Admittedly, though... It is MOST fun to ride a fast bike fast!

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