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Re: Marathon / Half Marathon
Posted: Mon Oct 11, 2021 8:53 am
by Gavster
Research shows that heel/forefoot striking makes very little difference to injury incidence compared to running economy and impact.
I’ve always been injury prone when it comes to running so spent a lot of time earlier this year analysing all parts of my technique and training methods to see what might be causing it. The two main takeaways were form/technique and to train in cycles, to have more breaks from intense training. Also discovered that I was STILL running my long runs too fast.
Re: Marathon / Half Marathon
Posted: Mon Oct 11, 2021 9:52 am
by Ascender
Gavster wrote: ↑Mon Oct 11, 2021 8:53 am
Research shows that heel/forefoot striking makes very little difference to injury incidence compared to running economy and impact.
I’ve always been injury prone when it comes to running so spent a lot of time earlier this year analysing all parts of my technique and training methods to see what might be causing it. The two main takeaways were form/technique and to train in cycles, to have more breaks from intense training. Also discovered that I was STILL running my long runs too fast.
I genuinely didn't know that and if I try and heel strike now, I can't believe it doesn't cause more injuries, but there you go. As part of moving to a midfoot/forefoot strike I naturally focused on form and moved to a faster cadence so maybe that's what did it.
Re: Marathon / Half Marathon
Posted: Mon Oct 11, 2021 11:11 am
by Gavster
Faster cadence would definitely help, I guess it's easier to over-stride with heel striking, however it is definitely a personal preference, there's no universal rule. I've done both heel and forefoot strike at marathon distance as well as zero drop shoes with the forefoot and it didn't make any difference to my injury incidence, in the end I've come back to heel striking with supportive shoes and focus on cadence and hip movement. Also another eye-opening piece of evidence-backed training advice I discovered this year is that deadlifts are one of the most important exercises for running injury prevention. As soon as I decide to do another race I'll be adding them to my training.
Re: Marathon / Half Marathon
Posted: Mon Oct 11, 2021 11:42 am
by V8Granite
I know nothing about running but as an all over workout, deadlifts and power cleans are absolute king.
Dave!
Re: Marathon / Half Marathon
Posted: Mon Oct 11, 2021 12:18 pm
by Gavster
It was a shock because I've done very little weight training in my life, as I've mostly done endurance sports and deadlifts looks so... basic
Re: Marathon / Half Marathon
Posted: Mon Oct 11, 2021 12:33 pm
by DaveE
Gavster wrote: ↑Mon Oct 11, 2021 12:18 pm
It was a shock because I've done very little weight training in my life, as I've mostly done endurance sports and deadlifts looks so... basic
I used to love deadlifts (even though I wasn't especially strong or owt)
There's something very "fuck yeah!" when you're deadlifting and you can see the bar bending
Re: Marathon / Half Marathon
Posted: Mon Oct 11, 2021 1:50 pm
by Ascender
I'll have to give deadlifts a go then! Hope to get back to something long distance next year.
Re: Marathon / Half Marathon
Posted: Mon Oct 11, 2021 3:46 pm
by Gavster
I've learned an incredible amount this year, despite having done a lot of training plans and read a load of the big name books in the past, I found three this year which revolutionised the way I approached my running.
1. Nutrition
Essentially the bible for athletic sports nutrition:
https://amzn.to/3AqBnSt
2. Biomechanics and technique
Brilliantly written and illustrated. Get the paper edition rather than the kindle, because it's beautiful:
https://amzn.to/2X0f4oP
3. Training plans and cycles
Matt explains training phases and cycles really clearly, and the LSR heart rate zone is basically slower than I've ever run before, however I needed a new approach:
https://amzn.to/3mMAMWt
Post may contain affiliate links
Re: Marathon / Half Marathon
Posted: Mon Oct 11, 2021 4:28 pm
by V8Granite
Put your legs where you would when doing a box jump and then follow this tutorial.
https://m.youtube.com/watch?v=4NyJPgBUREw&t=638s
I went from my Max to 3 sets of 3 at max just because my technique was better and I wasn’t hurting my lower back.
Dave!
Re: Marathon / Half Marathon
Posted: Mon Oct 11, 2021 6:06 pm
by Gavster
Thanks Dave
Re: Marathon / Half Marathon
Posted: Mon Oct 11, 2021 7:58 pm
by Rich B
V8Granite wrote: ↑Mon Oct 11, 2021 4:28 pm
Put your legs where you would when doing a box jump and then follow this tutorial.
ah, so these instructions start by knowing what a box jump is... I'm out.
Re: Marathon / Half Marathon
Posted: Mon Oct 11, 2021 9:35 pm
by Gavster
Thanks for letting us know that you're out Rich, it's such a shame because you'd been so active and invested in this thread right up until the moment Dave mentioned box jumps
Re: Marathon / Half Marathon
Posted: Mon Oct 11, 2021 9:49 pm
by Rich B
Gavster wrote: ↑Mon Oct 11, 2021 9:35 pm
Thanks for letting us know that you're out Rich, it's such a shame because you'd been so active and invested in this thread right up until the moment Dave mentioned box jumps
you can carry on Gav, I give you permission.
Re: Marathon / Half Marathon
Posted: Mon Oct 11, 2021 10:16 pm
by V8Granite
Rich B wrote: ↑Mon Oct 11, 2021 7:58 pm
V8Granite wrote: ↑Mon Oct 11, 2021 4:28 pm
Put your legs where you would when doing a box jump and then follow this tutorial.
ah, so these instructions start by knowing what a box jump is... I'm out.
It’s when you jump on a box.
Dave!
Re: Marathon / Half Marathon
Posted: Mon Oct 11, 2021 10:31 pm
by Rich B
V8Granite wrote: ↑Mon Oct 11, 2021 10:16 pm
Rich B wrote: ↑Mon Oct 11, 2021 7:58 pm
V8Granite wrote: ↑Mon Oct 11, 2021 4:28 pm
Put your legs where you would when doing a box jump and then follow this tutorial.
ah, so these instructions start by knowing what a box jump is... I'm out.
It’s when you jump on a box.
Dave!
Re: Marathon / Half Marathon
Posted: Tue Oct 12, 2021 11:07 am
by Delphi
Did anybody see Rich McDowall's (Turboferret) London Marathon time? 2 hours 23 minutes - I'd struggle to do that on a fucking push bike!
Re: Marathon / Half Marathon
Posted: Tue Oct 12, 2021 11:35 am
by Ascender
Gavster wrote: ↑Mon Oct 11, 2021 3:46 pm
I've learned an incredible amount this year, despite having done a lot of training plans and read a load of the big name books in the past, I found three this year which revolutionised the way I approached my running.
1. Nutrition
Essentially the bible for athletic sports nutrition:
https://amzn.to/3AqBnSt
2. Biomechanics and technique
Brilliantly written and illustrated. Get the paper edition rather than the kindle, because it's beautiful:
https://amzn.to/2X0f4oP
3. Training plans and cycles
Matt explains training phases and cycles really clearly, and the LSR heart rate zone is basically slower than I've ever run before, however I needed a new approach:
https://amzn.to/3mMAMWt
Post may contain affiliate links
Those look really good, thanks. I might order them for some winter reading and inspiration for next year.
Re: Marathon / Half Marathon
Posted: Tue Oct 12, 2021 11:52 am
by Gavster
Delphi wrote: ↑Tue Oct 12, 2021 11:07 am
Did anybody see Rich McDowall's (Turboferret) London Marathon time? 2 hours 23 minutes - I'd struggle to do that on a fucking push bike!
That's quick
very, very quick, like top UK club marathon runner time, very cool.
Re: Marathon / Half Marathon
Posted: Tue Oct 12, 2021 6:22 pm
by Gavin
Gavster wrote: ↑Tue Oct 12, 2021 11:52 am
Delphi wrote: ↑Tue Oct 12, 2021 11:07 am
Did anybody see Rich McDowall's (Turboferret) London Marathon time? 2 hours 23 minutes - I'd struggle to do that on a fucking push bike!
That's quick
very, very quick, like top UK club marathon runner time, very cool.
Bloody hell! My first half I did in about 2.13...
And yes, if you are doing a half, you say a half. Otherwise you are a dick.
I remember doing the Ultra relay run, so I only did 11 miles on leg 4 and another year did the horrible 7.5 mile leg and felt really guilty when people cheered. Especially crossing the finish for the "glory" eh no, I only did a wee leg, save your cheers for the crazy buggers who do the whole 38!
Re: Marathon / Half Marathon
Posted: Thu Oct 14, 2021 12:53 pm
by Delphi
Gavster wrote: ↑Tue Oct 12, 2021 11:52 am
Delphi wrote: ↑Tue Oct 12, 2021 11:07 am
Did anybody see Rich McDowall's (Turboferret) London Marathon time? 2 hours 23 minutes - I'd struggle to do that on a fucking push bike!
That's quick
very, very quick, like top UK club marathon runner time, very cool.
He came second in the 40-44 category and 9th overall.
