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- Category: Programming
- Description: program
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- Created On: May 11, 2010
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1. | Dec 9, 2013
Well since I put my story on here before, I thuhgot I would come back and give an update. I have recently in the last month switched back to heel first in walking. However, I don't heel strike anymore. What I mean is that in the several months I spent walking forefoot first, I learned how to put my heel down without slamming it or shearing it sideways. I figured out I can now do this before putting my forefoot down. I touch my heel down without transferring my weight, feel how hard the ground is, and then land on my forefoot which really means I am spreading the weight across my arch. To keep the weight from going into my heel, I keep it on my back leg as long as possible. The other thing I realized was that when I used to heel strike, I wasn't just putting my heel down, I was also pushing it back at the same time, resulting in a sideways force in my heel, which I think was the real cause of the bruises. Now I just put my foot down and lift it up (stepping), instead of trying to roll through it like a wheel, which is the habit I think I learned in shoes. I switched back to heel first touching because forefoot first walking was causing me tendinitis in my achilles tendon, which has gone away now. I also find this is easier than walking forefoot first (feels more efficient and I can walk faster this way) and I am also using more muscles in the backs of my legs and glutes in walking. I find that for this to work for me, I have to be able to feel how hard the ground is so that means walking barefoot or in very thin flexible shoes with no cushion (I have vivobarefoot with the insole removed). I still land forefoot first when running, but I don't have to try to do it and it is very close to flat footed (mid foot?). I feel that I am basically walking very similar to how I learned from forefoot first which means not overstriding, I just am touching my heel first without striking and this has been much better for my achilles. I feel that I couldn't have got to this point without walking forefoot first for a while.
2. | Dec 6, 2013
Hi Tracy,Thank you for the question. My eixerpence is that we all have weak links, especially if we have worn structurally supportive running shoes for much of our lives. Even a conditioned runner will have some kinks when they make the transition to barefoot/minimalist. The calves hurt due to the change in landing pattern from heel strike to forefoot strike. With a forefoot strike, the calves are engaged way more than with heel strike. Each mile of running with a forefoot strike is the equivalent of doing 1000-1500 calf raises per mile. Of course the calves are gonna be screaming.There will be weak links in the hips. I begin with foot, ankle, hip, and shoulder mobility work to increase functional range of motion. Most people are stuck in these areas. I follow mobility work with stability work, basic postural core work. This would be a good place to add in posterior chain work. I find the posterior chain is the weakest link. Most people are anterior chain dominant so they don't need as much strength training in the quad as they do for the glutes and scapula. Everything begins with light weight and higher reps, but once the body becomes more functionally conditioned, all levels of intensity need to be challenged. Jesse James Retherford
3. | Dec 5, 2013
Articles like this really grease the shafts of knoegedlw.