There is a lot of news flying around claiming that running barefoot is better than running on some fancy running shoes. Although am yet to try running barefoot there are many runners out there who swear by barefoot running, at least on grass. Running barefoot on tarmac is a big NO!
Research on Barefoot running
The latest research on barefoot running has been done by a team from Harvard University. The team studied runners from the United States and Kenya as they ran on tracks.
The researchers found that while people run in a variety of ways, most barefoot runners tend to “forefoot strike — land first on the outer ball of the foot before bringing down the heel.
Advantage / Benefit of Barefoot Running
By contrast, more than 75 percent of runners who wear running shoes land on their heels first. The study suggests this is more likely to cause running injury.
Detailed information is published on harvard univesity website on barefoot running.
Nipples bleeding when running is a common running problem among male runners. The bleeding happens when your running T-shirt rubs against your tender nipples.
This is how the bleeding happens
When you run your t-shirt moves up and down, that movement rubs on your nipples. The friction on your nipples makes them tender. Open wounds form and blood starts to flow out. When the salt from your sweat rubs on the open wounds you start feeling pain. Experts call this Nipple Chafing!
How to Avoid Bleeding Nipples
Apply a layer of vaseline over your Nipples, some marathons even offer Vaseline enroute.
Put a bandage over the nipples. This will prevent direct contact.
Another funny solution that I found at a Runners world article on this topic was this one:
Here is an easy solution, although a slightly embarrassing one… wear a ladies sports bra. They hide easily under a t-shirt and stop the chafe! Go ahead and laugh it up… I’ll see you at the finish line… bloody nipple free!
Suffering injuries is part of the deal of choosing a running lifestyle.
The last week I suffered my first injury as I continue training for 2009 Standard Chartered Nairobi Marathon. I have suffered an Achilles Tendonittis in other words it is an inflammation of the Achilles. For a good description look at the image below.
If I was to take an x-ray of my leg it would look something like that.
Thanks to the injury I had to cancel one day of speed work and I have decided to cancel my weekly long run.
I have this nagging pain on the area, it is not serious and I could still run with the pain but I have decided to take precaution and avoid see it turn into something more serious. After all time is on my side, I started marathon training two months ago and I have made great progress and I still have two more months before the marathon. Start your training early and you will have time to treat inevitable injuries and get back to training.
What caused the Achilles Tendinitis.
I speculate it has something today with the changes in my training. The last two week I have been doing serious speed work and I guese the fast running was more than my body could handle.
Treatment of the Achilles tendinitis
A one week rest,wearing my sports shoes instead of my heavy boots to work, a few calf muscle strength exercise plus applying an anti-inflammation cream should heal the archilles tendonitis.
Weak knees affects a few runners. A reader of this blog sent me an email asking me what she can do with her weak knees.
The New York times had an article on the issue of running and knees.
Running Makes your Knees stronger
In a Stanford University study researchers followed middle-aged, longtime distance runners (not necessarily marathoners) for nearly 20 years, beginning in 1984, when most were in their 50s or 60s. At that time, 6.7 percent of the runners had creaky, mildly arthritic knees, while none of an age-matched control group did. After 20 years, however, the runners’ knees were healthier; only 20 percent showed arthritic changes, versus 32 percent of the control group’s knees. Barely 2 percent of the runners’ knees were severely arthritic, while almost 10 percent of the control group’s were.
Debunking the myth that Running leads to degeneration of the knees
The word on the street is that running may weaken your knees but In another scientific study runners knees were scanned before and after 1997 Vienna Marathon. Ten years later, they scanned the same runners’ knees again. The results were striking. “No major new internal damage in the knee joints of marathon runners was found after a 10-year interval,”
According to Ross Tucker, a South African who blogs about running injuries he said the best solution for weak knees is targeted strength training. If you work on the the muscles that support your knees, hip stabilizers, quads, hamstrings you will have strong knees. It is weakness in one of these muscle groups that causes knee injury.
Another interesting solution I picked from comments on the NY times article was this one by a Dr. “The issue is weight, not running. The more you weigh, the greater the chance you will develop osteoarthritis as you age. The key is to remain slim lifelong.”
VIDEO : EXERCISES TO STRENGTHEN KEY LEG MUSCLES TO PREVENT INJURIES
Shin splints is a pain over the front of your lower leg, that part stretching from the knee to the foot.When you run you feel pain and when you touch the area on either side of your shin bone, it may feel sore and tender.
This injury was made famous by Lance Armstrong during his first marathon. At the end of 2006 New York Marathon he reported he had ran the distance wish shin splints. The amazing thing was that he still managed a sub 3 hours finish. Not bad in your first marathon!
Causes of Shin splints injury
Experts call it overuse injury, that is too much running. That is why Doctors recommend taking a rest from running as the first step in solving the problem.
Step One In Treating Shin SPlints Injury
Stop running and take a rest.
Step two in treating shin splints injury
Ice the area twice a day.
Step three in treating Shin splints injury
Use an anti-inflamatory spray. If the pain is too much you may take pain killers.
Step four in treating shin splints
Finally, when you get back running use a good running shoe.
Normal pain disapear after a short while but if you don’t see improvement consult with your physician.
I was reading a running forum and one runner who was suffering from achilles tendonitis asked what is the best form of treatment.
The best answer I read was from a runner called Chris, it went like this
I have/had Achilles Tendinitis. My first flare up was during my training for the Charlottesville Marathon. I didn’t end up running that marathon – but I did prevent my Achilles tendonitis from going into high gear. Achiles tendinitis isn’t cut dry. You don’t just have it or not. There are several stages/degrees. I had the “beginning stages” (this was per my orthopedic doctor).
Five Step Treatment of Achilles tendinitis
He told me to continue to run at a limited amount (incorporate cross training) and start a few things:
1. Ice nightly – i fall asleep with ice packs wrapped around my achilles.
2. anti-inflammatory – he started me on naproxcin, but recommended me taking that for only a short time. After a week or so of that he told me to switch to Quertecin/Bromelain mixture (can get it @ The Vitamin Shoppe, or other health food stores). It’s a natural anti-inflammatory. So, I take that (still) 2x’s a day.
3. Avoid walking barefoot. I am currently in my pj’s – and I have a pair of tennis shoes on. It looks ridiculous but it helps.
4. Stretch out your at before you step out of bed. Take your big toe and point it up to the sky for 15 sec – 3x’s before planting your feet on the floor.
5. Stretch throughout the day – and especially throughout your runs.
It took me 4 months to get my Achilles Tendon back to normal, but be warned. Once you get it you are now susceptible to getting it again (I know it sucks). I have had it 2 times in the past 2 years. The first time it took 4 months, the following time I was prepared and nipped it in the butt and it never got out of hand.
I hope this helps a little. I know how much I love to run and even the slightest set back makes me sad.
When it comes to injury prevention, surface matters!
Avoid rock-hard surfaces like concrete sidewalks and aim instead for grass or dirt trails. The idea, of course, is to run where the ground will absorb more shock, instead of passing it along to your legs.
Runners World have a ranking of surfaces on a scale of 1 (awful) to 10 (best):
An ankle injury is also known as an ankle sprain, twisted ankle, rolled ankle, ankle sprain injury or ankle ligament injury. An ankle injury is an injury to one or more ligaments in the ankle, usually on the outside of the ankle.
Purpose of ankle ligaments
Ligaments are bands of tissue—like rubber bands—that connect one bone to another and bind the joints together. In the ankle joint, ligaments provide stability by limiting side-to-side movement.
Cause of Ankle Injury
In running, ankle injury result from a sudden twist or a blow that forces the ankle joint out of it’s normal position. This commonly happens when running on uneven surfaces. Runners who run on trails tend to suffer more from ankle injuries. Running on worn out running shoes can cause a twisted ankle.
Signs and Symptoms on Ankle Injuries
The signs and symptoms of ankle injuries may include: Pain, Swelling, stiffness and difficulty when walking.
Treatment of Ankle Injury
1. Rest – take a break from running
2. Ice – to help reduce swelling
3. Bandage (compression) – bandages gives the ankle support and helps reduce swelling, pain and further injury.
One cure of a foot injury is to change your running shoes.
I was reading the blog of Bald Runner, a Philippine runner and this is what he said about his experience with the Asics Gel Kinsei 2.
“I bought an ASICS Gel-Kinsei 2 running shoes after looking for some cure to the pain on the rear end of my right foot. After using it for my running workouts the pain on the rear end of my right foot slowly disappeared”
Cure for Painful Feet While Running
I don’t think it was the Asics Gel Kinsei 2 that cured his foot injury. I remember at one time I used to feel pain on my feet while running, the pain disappeared when I started running with new running shoes. Painful feet while running is mostly caused by worn out running shoes. A new running shoe is the best medicine.
Facts About the Asics Gel Kinsei 2 by bald runner
It is the “heaviest” running shoes of ASICS and it advisable to use this only on your running workouts and not for road races.
This is the most expensive running shoes of ASICS and with its price, you can buy two (2) pairs of an average-priced ASICS shoes or NIKE
It is a very noisy shoe, according to bald runner when you step on the road it makes noisy sounds.
If I was to take an x-ray of my leg it would look something like that.
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