Running Question

[ashes2beauty]

I used to work out 6 - 7 days a week for 1-2 hours a day.... but due to various, poor excuses, I quit. I recenty picked up the fitness bug again... especially after realzing how much of my muscle mass I've lost, and how much fat I've gained (while remaining around the same weight).

I started running last week, and I'm planning on doing a 5K in April. Time-wise, I'm doing pretty good... In one week, (5 runs), I went from a 16 minute mile, to an 11:43 mile.

I know you're SUPPOSED to land ball-to-heel (rather than heel-to-ball as you would when walking)... but I can't seem to train myself to do that. I can do it for maybe 10-20 seconds, and I'm back to landing heel first... because it's either "natural" or habit. Though I feel like I AM going a bit faster landing ball first, I can't do it for long at all.

How did any of you train yourselves to land on the ball of your foot first?

 

[BillyWheaton]

lean a little bit forward

 

[prodigy4god]

What do you mean by balls first ? Where is the "ball" located?
If you answer my question then I cantell you about it ^^ thanks in advance and I will congratulate you on your special day ^^v cheers~~~

 

[Quijote]

I started running last week, and I'm planning on doing a 5K in April. Time-wise, I'm doing pretty good... In one week, (5 runs), I went from a 16 minute mile, to an 11:43 mile.

I want to run the Fox Cities Marathon (well, at least the half marathon) this September.

I used to run way back during college but haven't really in about five years.

I just started again today. I jogged/walked two miles in 23 minutes.

The one advise I've read/heard is that when starting back to jogging is to do it easy at first in order to prevent injury (more in my case since I'm a bit older than you ) and early burnout.

Good luck to ya!

 

[ashes2beauty]

What do you mean by balls first ? Where is the "ball" located?
If you answer my question then I cantell you about it ^^ thanks in advance and I will congratulate you on your special day ^^v cheers~~~

basically, like midfoot. Not your arch, but Its the part of your foot right before your toes. I'm a heel striker when I run/jog, and know that is one of the causes of running injuries.

 

[prodigy4god]

Oh ok thanks, but how can you run ball to heel ? Thats uhm somehow difficult to do and thinking of it, I think I just run like you I will try it out and see, going to the gym in 20 minutes ^^ and I will report

 

[ashes2beauty]

thats what I'm saying... and I've read that though most runners strike the heel first, the proper way to run is to strike the ball of your foot first... and it just seems so difficult... unless you're just basically bouncing off the balls of your feet as your land on them... because obviously you can't roll off your heel. (Unless you're running backwards, lol)

I just don't want to get myself in the habit of doing something the "wrong" way, and I want to do whatever I can to avoid possible injury/strains.

 

[prodigy4god]

Ok what I do is, when I run I land on my "balls" but I dont go over to my heels, I just jump only on my "balls" LoL and then my other foot comes forward hmm kinda uhm sucks ... ~ If I lean forward I still do the same thing. I think I will ask a trainer at the gym or a marathon runner

 

[LoveJoy]

Striking with the heel is supposed to cause "shin splints," as it causes the rest of the foot to slap down rapidly after landing. It also acts as a brake, slowing you down during running. While I agree with the braking (forefoot to midfoot running is faster), the increased injury concept is not really that well supported in literature. Most marathoners (that are not trying to hit five minute miles the whole way) still run with essentially a rearfoot strike. Keep in mind that most of us hit with outside edge of the shoe, not with the actual head or ball. As well, keep in mind that if the idea that a rearfoot strike increases the number of shin splint injuries is true, than a forefoot strike will likely increase the number of achilles tendon and calf muscle injuries (as that is where the force is translated to).
Try to land with the foot fairly closely under the body (not way out in front), try to keep your feet straight, and perhaps aim for a midfoot or so strike, and see what happens. Get your gait checked by a professional ATC if it really bothers you. Make sure your shoes are designed for the motion control that you require.

 

[ashes2beauty]

Thanks! I'm definitely going to see where my feet land next time I run, and try to aim for under my body if they don't already... I never really paid much attention now that I think about it.

As for the shoes, I went down to an atheltic shoe store, upon recommendation of 4 people. The guy is a foot genius they said. he took one look at the shoes I was wearing, felt out the bottom of my foot, and told me exactly what I'd need... brought out 5 pairs of shoes to do a process of elimination, and I ended up with a pair of Brooks that I don't even want to take off when I'm not running. They're that comfortable. So, I can't wait until I "retire" this pair from running, so I can wear them for everyday use.

 

[LoveJoy]

I wear the Brooks Adrenaline series for running, as they are an excellent medium motion control shoe. Good choice!

 

[ashes2beauty]

I know! I absolutely love these shoes! I'm going to be devoted to this shoe until they don't make it anymore. Once I run 400 miles or so in these, I'm buying the same pair.

(I just hate that Brooks runs small... I can't stand the thought that I'm wearing a size 9 running shoe LOL)

 

[Quijote]

I started running last week, and I'm planning on doing a 5K in April. Time-wise, I'm doing pretty good... In one week, (5 runs), I went from a 16 minute mile, to an 11:43 mile.

Updates? when is the race? What's your time now?

I had planed to run a 5k race the 22nd of April but we're going out of town.....I'm now looking at a race in mid May. Right now I'm doint 10minute miles.....then again, I've only being running for about two weeks.

 

[ashes2beauty]

updates? hmm, well my fastest pace to date was 10:55 (on a cool day). Last week I was able to do my own 5k (i mapped out a route) in 34 minutes... 31 of which I actually RAN (until then I ran 70-80% of my distances)... the first 16 minutes I ran nonstop, and only initially stopped to yeild to a couple of walkers taking up the trail.Unfortunately I don't know what I "did" to keep myself running longer stretches of time before my brief walk breaks, and I havent been able to do it again. I last maybe 5 minutes before having to walk 30-60 seconds.

My (first ever) race is on the 23rd, then I'm doing another on the 27th. I'm trying to push myself more to get better prepared, as I have a little over a week, and want to finish in 34 minutes or less.