Winter running (Single digits)

[stovebolts]

Well, went on a super fantastic run last night

The course was a loop totaling 5.052 miles and when it was all said and done, I averaged a 7:25 pace. I'm pretty happy with that

Here's the thing though. I was dressed for 30 degree weather and when we left out for our run, the themometer said 9... and it was dropping

The first half mile wasn't so bad since we had just left the store until I was loosing more heat than I was generating. At about 3/4 of a mile my face and legs were frozen and I actually started to wonder if I was going to get frostbite. Also, my hands, especially my pinky's were starting to get pretty cold since again, I was dressed for 30 degree weather, not single digits.

Anyway, I felt somewhat warmed up (muscles were starting to loosen up) so I picked up the pace just a bit to try and generate some heat. Now then, I run with a heart rate monitor and I was already running at around 165, and I'm pretty comfortable doing a solid 6 miles at that heart rate. However, get me into the 180's and I don't tend to last long. Well, up into the 180's I go and ahh, finally, some heat!

It felt great! My thieghs started to defrost, my fingers started getting some feeling back and my face, ohhh, the brain freeze (same as you get when you drink a slurpee too fast) finally went away! The question then became, "How long can I sustain this pace?"

After I was heated up, I slowed to a 7:45 pace, and then 8:15 pace and felt pretty good. The guys that I was running with decided that they wanted to pick it back up again, so after a short active recovery (if you want to call it that LOL!), we high tailed it back to the shop. A couple of the guys averaged low 6's. But hey, I got stuck at the intercection and had to wait for traffic.

The run was a lot of fun and I love the crisp air moving through my lungs. The first mile wasn't too much fun, but after that I can honestly say that I'd do it again!

If your new to running, or your afraid to run in the cold, don't be! It's very rewarding!

 

[Caroline H]

That sounds invigorating Jeff! I'd love to do that but I don't think my ankles could take it

 

[stovebolts]

I'm sorry to hear abuot your ankles :verysad

Yes, it was very invigorating once the ole heat pump fired up I'll tell you what though, I can really tell my legs got a good workout yesterday. Tomorrow's run's going to be awesome!

Anyway, a few weeks back I was running 10 miles and as I went past the college, their board read zero... Hey, it was 4 when I started!

That was a great run with the exception of the wind hitting your face. Talk about brain freeze! Anyway, at least I was dressed for that run including a face mask. The only unfortunate thing about running that day is my water bottles froze

 

[Caroline H]

Well, the only real problem with them I think is that they're just not used to it, so when I do try to run they usually give me pain. But I would looooove to be able to run for a while :yes

 

[stovebolts]

Well golly goober! Get on out and go for a run

March will be 1 year of running for me and I can't begin to tell you the gain's I've had! It took me two weeks to run 1.4 miles and talk about painful! Goodness, my feet hurt and my knees felt like there was a piece of sandpaper in there. Yeah, my stubborness created a few issues, but almost a year later, I can easily run 10 miles at a comfortable pace and there isn't any pain associated with the run. If anything, it's almost kinda like today where I can feel that I got a good workout and I know how stong I'm going to feel tomorrow.

When the sunshine gets out, you should go to the park and run barefoot. I think that would be the best way to strengthen them ankles. :yes

Go for it!

 

[Caroline H]

Are you serious? I'm from Georgia so I love going barefoot, but does that strengthen your ankles? And are you saying that the pain goes away after a few weeks? If so that may be enough motivation to get back on it. I did start running about 2 years ago, in the evenings when it was cool...but I got slack, and busy, and stopped. I really regret it because I know it's good for me.

 

[stovebolts]

Wow, that's great!

The think about running barefoot is that it puts you back in touch with your feet and your natural rythm for running.

Point in case. When you walk, you'll notice that most people walk heel toe. Why? Because those soft cushy shoes we've got let us land on our heel. Take away the shoes and where do you walk? Yeah, you may clip a little bit of heel, but when you start to run you won't come anywheer near your heel. Why? Cause it hurts!

I think God let us feel pain for a reason... it's to detour a particular action. Why then do we create shoes that 'support' the ankle while at the same time add this big cushy heel?... hmmmm. When you run barefoot, you learn really quick how God designed us to run which is way more effecient than what our cushy shoes allow us to get away with.

Next time you get a chance to see some 8 year olds running, notice how they never touch their heels. Why? Cause you can't keep a pair of shoes on them long enough for them to start running improperly. Now, notice how some 10 year olds start to run by landing on their heel. Why? cause their shoes allow them.

As far as you ankles and the pain your experiencing, I can only say that as a beginner runner, I had some pretty serious knee issues the first couple months. With proper form (running midfoot) and repeated conditioning, I have ran injury and pain free since mid Oct and I anticipate that as I ramp up to my first full marathon (26.2 miles) I'll keep the pain at bay by integrating more barefoot running as the weather allows.

http://www.coachr.org/barefoot_running.htm

The early contact phase of barefoot running is characterized by a smaller vertical deceleration distance for the ankle, likely due to the more plantar flexed position of the foot and the lack of a deformable shoe sole. Consequently, eversion of the foot during this phase is reduced in the barefoot condition resulting in less deceleration of the support leg.

The barefoot runner can expect reduced knee injury frequency. The association between high-heeled shoes and knee problems has been well documented. Wearing high heels, normal ankle function during gait is disrupted, forcing the knee to compensate. Abnormal forces result across the patellofemoral and medial compartments, the sites of typical degenerative joint changes. Additional loads are also placed on the quadriceps muscles and the hip.

At midstance the foot supports the entire weight of the body. For the barefoot runner, this support is confined to a rather small base area formed by the calcaneus, the base of the fifth ray, and the unit formed by the five metatarsal heads. These three sites alone support the body's superstructure.

With this base in its natural position, the muscles, tendons, ligaments, and fascia of the foot can work most efficiently. The elevated heel found on typical training shoes disrupts this natural position of the foot at midstance. The normal weight-bearing function of the fifth ray is unavailable as the midfoot is raised off the ground by the elevated heel.

 

[Dude named Louis]

I'm afraid to run in the cold. I am planning to start running and have begun slowly, but it is SO COLD TODAY, I think I need to wait for a little warmer day.

 

[stovebolts]

ha! I hear ya dude

About 40 minutes before we went running last night, it was 9 degrees according to the sign up the road and the sun was just going down. We had a low of 6, so I'm assuming that it was close to that when we went running.

Surprisingly, including myself, we had I think 8 or 9 people show up for the run. Normally we have between 12-15 so your not alone

This is about the time I taunt you, but I don't know you well enough... yet :D

 

[Caroline H]

Great Jeff, thanks for the info! It makes sense, and I will keep that in mind as I think about starting running again

 

[jasoncran]

I have had problems with plantar fasciatis and my feet are close to being flat footed. I almost wasnt allowed in the military because of that. Does Jeff advise me to still run with no shoes.

 

[stovebolts]

Hey Jason!

I also have plantar fasciatis. Although I do have pretty good arches. Anyway, several years ago my arches would cramp up so bad it was difficult to sleep. It actually got so bad that I ended up getting some cortisone shots several years back.

Anyway, as long as I did my daily stretches, I didn't have too much of an issue with them. Well, that was until I started running... Again, I can't really speak for your flat feet, but I know that my arches would start to really cramp once I got past about 2 miles or so. To remedy, I'd actually squish my toes or pull up on my toes to make it go away while running.

Anyway, the pain is going away for the most part. I did have some minor issues with them (left foot, it's always the left foot now...) on last saturday's run. I don't know, I think it may have lasted umm, maybe 5 minutes or so. It's really unpredictable.

I haven't ran barefoot since last summer, but I also know that my plantar fasciatis went away last summer too. Or I should say, I don't recall it bothering me last summer. Anyway, it's too cold to run barefoot this time of year, but I'll definatly let you know how it goes come spring.

As far as advising you, I say hey, try it and let us know

 

[jasoncran]

Hey Jason!

I also have plantar fasciatis. Although I do have pretty good arches. Anyway, several years ago my arches would cramp up so bad it was difficult to sleep. It actually got so bad that I ended up getting some cortisone shots several years back.

Anyway, as long as I did my daily stretches, I didn't have too much of an issue with them. Well, that was until I started running... Again, I can't really speak for your flat feet, but I know that my arches would start to really cramp once I got past about 2 miles or so. To remedy, I'd actually squish my toes or pull up on my toes to make it go away while running.

Anyway, the pain is going away for the most part. I did have some minor issues with them (left foot, it's always the left foot now...) on last saturday's run. I don't know, I think it may have lasted umm, maybe 5 minutes or so. It's really unpredictable.

I had the shots and it hasnt come back, Obviously you have a course setup, where do you run? On road with the high chance of being cut by glass or a park?

I haven't ran barefoot since last summer, but I also know that my plantar fasciatis went away last summer too. Or I should say, I don't recall it bothering me last summer. Anyway, it's too cold to run barefoot this time of year, but I'll definatly let you know how it goes come spring.

As far as advising you, I say hey, try it and let us know

 

[stovebolts]

I had the shots and it hasnt come back, Obviously you have a course setup, where do you run? On road with the high chance of being cut by glass or a park?

Lucky you!!! Mine never really went away. I mean, it felt pretty good for a few months after the shots, and it's never been even close to what it was before the shots (I've had two shots plus ultra sounds)

As far as where I run, well, I run with a group and we have several courses set up. For barefoot running, we go to the parks and integrate some hill work. Also, we can go to the high school and use their track. As for myself, I want to get a pair of vibrim five fingers which are just as good as going barefoot, and you don't have to worry about glass, rocks etc

 

[jasoncran]

I had the shots and it hasnt come back, Obviously you have a course setup, where do you run? On road with the high chance of being cut by glass or a park?

Lucky you!!! Mine never really went away. I mean, it felt pretty good for a few months after the shots, and it's never been even close to what it was before the shots (I've had two shots plus ultra sounds)

As far as where I run, well, I run with a group and we have several courses set up. For barefoot running, we go to the parks and integrate some hill work. Also, we can go to the high school and use their track. As for myself, I want to get a pair of vibrim five fingers which are just as good as going barefoot, and you don't have to worry about glass, rocks etc

the only reason i got the shots was because i was in afhganistan and to get the orthotic heel lift with the bump made would take too long as i would be out of country. It was hard for me to walk on rocks even with my boots on.