Runners HELP! Please.....

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1234lbsgone
1234lbsgone Posts: 296 Member
in Fitness and Exercise
So I had a consult with an exercize physiologist a while back. I want to run, but have had some physical difficulties in the past. Currently I'm in the clear. Running is actually what they want me to do now instead of any other cardio. The thing is, the guy I went to worked in a weight control center. (It was free, can't complain too much) He works with morbidly obese patients just to get them to walk a few feet. He litterally was stumped about talking to me because he said he has NEVER had anyone come to him because they WANTED to exercize. Basically, he gave me only one pointer....

I run "up and down" instead of straight forward. I guess I bounce. He didn't know how to help me with that, just suggested I get new shoes and ask the people at the running store to watch me run and give me pointers.

I'm into week 2 of C25k now, I'm not in a position to go buy new shoes at all. So does anybody know if it's ok to run "up and down"? Will I overcome this as I get further into the program? Does it really even matter?

Your advise matters. Thanks.

Replies

  • animal_15
    animal_15 Posts: 3
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    I am not a professional by any means but I have to focus on making my heel hit the ground and move through to the toe. I think "heel toe heel toe" when I run. This might help with your up and down movements. Be careful about "bouncing" while you run, take care of your knees. :) Tuck in your elbows and lean forward a bit with your upper body. Keep your head facing the horizon and have fun!
  • Hannastyrbjorn
    Hannastyrbjorn Posts: 343
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    Maybe you should try to get a longer stride? But I have no clue, you have to figure out whats best for you!
  • michelegrayson
    michelegrayson Posts: 157
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    I'm not sure what you mean when you say you run "up and down"? If you have access to a gym, go ask a fitness trainer to watch you run on a treadmill.They are usually willing to help give you some guidance. If the exercise physiologist said not to run, I would take his/her opinion over someone who works at a nutrition center as this is what they (the physiciologist) specialize and are educated in.

    Below is a great website for runners that I subscribe to and have found valuable information on:

    http://www.chirunning.com/
  • diembroadhurst
    diembroadhurst Posts: 62
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    It might be worth going to a specialist running store to have you gait analysed anyway - there shouldn't be any pressure to buy a shoe - normally they can advise on your running style as well. I can't offer advise because I can't see your running style online and wouldn't want to give you the wrong info from making assumptions.
  • taldie01
    taldie01 Posts: 378
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    try pointing with your toes kicking forward this will help lengthen your stride
  • cdskates
    cdskates Posts: 49 Member
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    I'm starting out fairly new, and from what I understand about your description, I had the same problem. It's a lot harder to get your breath and keep your energy flow because basically, you're starting and stopping hundreds of times in one jog. While it's better than not jogging at all, it's going to make you sore and you're not going to get steady improvement.

    What I did (And I'm by NO means a physiologist...) was tried to figure out which of two steadier paces were better for me. The first, run on your toes and lean forward. This keeps you perpetually forward, with some bounce, and enough forward momentum that it's a-easier and b-steady. The second, and the one that I prefer (makes me go faster lol) is to CONSCIOUSLY stretch out your leg so that you've got a rolling gait--hitting heel first and rolling to your toes. You shouldn't be able to hear your sneakers hitting the ground loudly. Obviously any move you make will make SOME sound, but it it sounds like you're kickin the crap out of the pavement (and LORD was I...), you may wanna try something different. It's much easier to run when you're not fighting your own feet!

    You'll feel the difference once you figure out what your "stride" is--it's a lot more (and I HATE to use this word, because I swore I'd never enjoy it...) fun.
  • craftylatvian
    craftylatvian Posts: 599 Member
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    Not sure about the up-and-down thing, but something that might help: I bought the book Chi Running that has you use a different pose and it's supposed to prevent injuries. I am looking forward to tryin the technique out when I think I have it correct.
  • fteale
    fteale Posts: 5,310 Member
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    Chi runners suggest running like a child, smallish steps, lean your body weight forward, so you feel pushed along, minimal jarring to the knees and ankles. Also run with strong abdominal connection, so you are powered by your core muscles, not just your legs.
  • sabracadabra
    sabracadabra Posts: 25
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    I just went to physical therapy for joint pain in my knees and hips after running. I am still running, and I learned a lot of great tips. As it turns out, I am flat footed and had to get special shoes for that. WORTH EVERY PENNY. The new shoes, combined with the right strengthening exercises I learned, have reduced my pain a lot. But they told me a couple tips that might help - the longer the stride, the higher the impact. So I usually shoot to shorten rather than lengthen my stride. Also, the more your arms swing, the lower the impact and the further you'll go. In general, try to keep your legs from circling out when you run - keep everything in line towards where you are running and keep your core tight.

    The people at the running shoe store were knowledgable, and set me up with a great pair and offered a full refund if they didn't help. I know it's pricey, but I would try there first if you want to correct any issues with running. But if you have any pain or issues, go see a physical therapist - it really really really helped me!
  • 2ht2hand1e
    2ht2hand1e Posts: 116 Member
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    I have had similar experiences, but you were able to describe it much more clearly for someone than I would have :)
  • 1234lbsgone
    1234lbsgone Posts: 296 Member
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    I'm confused about the stride thing. I've been told to run heel to toe, and also toe to heel. I guess the toe to heel thing is if you are going to run barefoot, which is my long term goal. Anybody know whose right?

    My main concern was, is this a problem that I need to be concerned with right now? So far I have no pain with running at all. In the past I have had pain right off the start. Physical therapy has been a godsend. I feel myself bouncing, but it feels totally normal. I've never run any other way...

    I have another round of physical therapy coming up. I'm sure we will adress it. I just want to make it to week 3 all by myself first, LOL! Week 3 was always where I crashed. I came a long way, so I want him to be in awe when I get back there.

    Thanks for all the pointers. I'll finish reading and responding when I get home later.
  • mlb929
    mlb929 Posts: 1,974 Member
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    I "learned" to run reading the ChiRunning by Danny Deyer book. I wanted to do it "right" since I'd never been a runner before. I had some pain, but found in marathon training that was from not cross training enough and created a muscle imbalance. Up and Down bounce IMO puts a lot of energy of your body going in the wrong direction.

    My friends that are runners have told me short fast strides are less likely to lead to injury, injury is overstriding.

    I think of my likes as a bike cycle - circular motion - Knees down heals up, it keeps my body more stable. Core work and hip flexor strengthening would be two areas I'd work on to get in phyiscally better shape to run.
  • arc918
    arc918 Posts: 2,037 Member
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    My $.02 (having run of over 16,000 miles in the last 9 years)

    don't over think it, run slow and easy and do whatever feels right to you
  • scottb81
    scottb81 Posts: 2,538 Member
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    The best thing to do is to concentrate on running with good form. Land on the fore to midfoot, feet should land under, not in front of, your body, and stride quickly. The ideal goal is 180 or more steps per minute. At first, that will probably mean short steps. As you get used to the form and get in shape the stride will lengthen while still remaining fast and you will be able to run faster.
  • 1234lbsgone
    1234lbsgone Posts: 296 Member
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    Lots of great advice, thanks guys. I'm going to have to read ChiRunning. I love to read, never thought to look for a book about running though. Glad I asked. :bigsmile:

    Tomorrow when I run I'll pay more attention to all of these things and incorporate your tips.

    I know I have a tendency to run at the front of the treadmill, like theres not enough room behind me... I actually ran into the bar a few times when I got into my zone. Plus I've flung myself off a few times too. Hahaha:blushing: Thats why I always attach that emergency cord to me. Then I run closer so I don't pull it out. I've done that a few times too. LOL Maybe I just need a lesson in using a treadmill first.

    But seriously, thanks for all the great advise.
  • 1234lbsgone
    1234lbsgone Posts: 296 Member
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    The best thing to do is to concentrate on running with good form. Land on the fore to midfoot, feet should land under, not in front of, your body, and stride quickly. The ideal goal is 180 or more steps per minute. At first, that will probably mean short steps. As you get used to the form and get in shape the stride will lengthen while still remaining fast and you will be able to run faster.

    This might be a silly question, but how do I know how many steps per minute? Do pedometers work for running?
  • 12by311
    12by311 Posts: 1,716 Member
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    I am actually in the process of changing my running technique. After running for 8+ years, I recently "discovered" I land heel first, with my foot too far out in front of me. At first, when I changed my technique, I was *very* sore in my ankles and lower legs. Now running my old way is nearly impossible.

    If you googled Chi Running and look at some youtube videos, this will help :)
  • srp2011
    srp2011 Posts: 1,829 Member
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    The best thing to do is to concentrate on running with good form. Land on the fore to midfoot, feet should land under, not in front of, your body, and stride quickly. The ideal goal is 180 or more steps per minute. At first, that will probably mean short steps. As you get used to the form and get in shape the stride will lengthen while still remaining fast and you will be able to run faster.

    This might be a silly question, but how do I know how many steps per minute? Do pedometers work for running?

    This advice is great, and exactly what the coaches in the running program I'm in have been advising. As for counting steps, you can literally count your steps for 10 seconds and multiply by 6, or, if you have an iPhone or something similar, look for metronome apps - one of our coaches had this and played it while we ran so we could follow the beat.
  • scottb81
    scottb81 Posts: 2,538 Member
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    This might be a silly question, but how do I know how many steps per minute? Do pedometers work for running?
    The easiest way is to count how many times one foot steps in a minute and then multiply by two. Once you get a feel for the cadence you won't have to count very often.

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