Frozen toesII

Whaow, it is cold now in Germany. Snowing too. I just went out. Pretty happy about it. -1 Degrees inside the city, so probably -4/-5 outside of it, where I do most of my running. Completely snow covered floor. Was pretty slippery, and combined it with running on the snow-removed street. I had cold toes during the 5 first minutes, but it quickly warms up with the run.

Went for 16km in 76 minutes. I felt great, really great. I really need to insist on the fact that despite the few issues you might have red, I really enjoy running barefoot. But really really much. It is so much nicer than shod. I haven't run with shoes since 2-3 months and really don't have any will to do so. Even today, with frozen snow covered ground, I went out with my 5F's and felt good about it.

It also seems that the superstition is broken, since I don't feel anything bad after coming back to the blog. Let's hope this will last.

Anyway, even snow covered runs feel great. This week and the next will be work intensive for me, with little time to train, but after that, I will seriously train for the Heidelberg half-marathon. See you there?

Preparing HD half 2013

I have been quite silent in the last months. Kind of superstitiously afraid of posting here that I am fine. Anyway, I though it is time to break this stupid superstition and get on with it.

So, I am back to running at least 2 and sometime 3 times per week, barefoot only and back on hills. I even went back to do some interval trainings on the track. I still have some very faint feelings on both tendon and in the right knee, but nothing worth considering. It will soon be time to register to the HD 1/2 marathon. And to get ready for it.

I hope this year will be it. See you there?

Back to normal? Again? 1st year.

So, long time not written. I actually had some issues, with the Achille tendon and the corresponding knee, the right ones. Similar kind of feelings, not pain, but at certain movements, either a slight pain or a feeling of something there. I took it easy, meaning mainly went flat, massaged both regions and also went back to shoes from time to times. It looks over now. I barely fell the knee when I serach for it and overdo it on purpose.

Two weeks ago I was in Spain for Christmas. I ran every single day, always on 5F'ed, always on flat, alternating 45' and 1h. It felt really good.
Everything is so good that today, I even went back to hills around home. I was feeling very good, good pace and even scored a pretty good time.

So it looks like I am back on track again, I even felt the will to do some intervals next time. The only problem is that it starts being cold in Heidelberg, it even snowed tonight.

Will see how it goes.

Anyway, it is more than a year now that I started running barefoot, or more precisely with 5Fs minimalistic shoes and this blog at the same time. And I want to say that I do love it. It is much more enjoyable. I love running barefoot and hope that I won't have to go back to shoes. I only wish I could have read the kind of advices provided in this blog before I started. So don't forget, 7 mm sole minimum, take it easy, start slow and flat, if you think you are ready, wait another round and think again.

Best wishes and a lot of fun running barefoot.

Brains plus Brawn, or is it?

Yes, I know, long time no news. I have been taking it easy those last days, I had this Achileas tendon pain plus a small one on the knee. I run twice a week, only on flat. It is fine now, the tendon feeling is gone and the knee is only weakly present. Will start running hills again soon.

I wanted to attract your attention to the following conversation with Daniel Lieberman Professor of Human Evolutionary Biology, Harvard University. Prof. Lieberman is the one that did those studies about impact forces while running with shoes or barefoot, very interesting studies that I intended to comment on here, but never found the time. Now, in this conversation, he summarizes and adds his personal view on those analysis and others, and what it means to be a running human. Very very interesting and provides the basis for why we love barefoot running.

I can't resist to give you a few quotes from this very interesting discussion:

"We didn't evolve to wear high-heeled cushioned shoes and crash into the ground. We actually evolved to run lightly and gently, because it hurts to land on the ground the way people do in shoes."

or,

"Our lives are filled with problems like insomnia and constipation that are extremely recent. They're novel, and they're caused by the way in which we misuse our bodies."

or again,

"I would argue that a lot of shoes actually cause people to become injured because they're comfortable."

and eventually, my favorite

"We love comfort, and people make a lot of money selling us comfort, but I would challenge the notion that comfort is usually good for us."

Eventually, he finishes with a conclusion from his recent study that barefoot/forefoot runners have less injury that shod ones. Of course, the running shoe industry would like you to doubt that.

Back to 5Fs

That's it, went back to barefoot. Very easy pace, 41' only. I turned around as soon as I felt something on the Achilles tendon. It is fine, doesn't hurt, but I didn't want to take any risk and have done so. Tendons are fine now, although I have some sensations in both, giving myself some preventive massages though. It is weird, I have a friend having had the same thing or may be worst but he was running with shoes, never ran barefoot. On the other side, we use to do a lot of uphill running too, so this is most likely the reason.

Let's see how it evolves while cooling down. Will now intend to increase the pace and the distance, no hills before a while though.

Anyone out there having had the same experience in the Achilles tendon with hills or barefoot, or both? Leave a message.

Have just been running again 3 days later with shoes, Wednesday. Increased the pace, 67' on flat. Absolutely no pain in the tendons, but weak feelings. I am also giving me preventive massage once or twice a day. Feeling good now, ready to go back barefoot and slowly increase the pace and distance. That was just a test run to see if shoes are OK. There is thus definitively something between shoes and hills that act similarly on the Achilles tendon. Take it easy on the hills if you are starting to run barefoot.

Went again 3 days later, Saturday, not long, not strong, 47' only but with 5Fs. Felt very good, nothing at all in the tendons, looks like I am well on my way to recovery. No hills, or shoes on hills. Didn't want to overdone it because tomorrow Monday, I am going back up the hill to a classical run with my ex-colleagues. Will go up the hills again, so will do it with shoes. I don't feel like I am ready to do hills without shoes just yet. I will keep you informed on Monday.

That is it, have ran back with my ex-colleagues up the hills. The Monday recovery tract. Did it in just below one hour, 59'30'', not the best time, but it was good to see that I don't have Achilles tendon problem anymore, with shoes though. Felt fine yesterday and fine today. Discussing with them it seems that this is a fairly common problem with runners, kind of blood cloth accumulating in the tendon. Mine seems fine now. Still giving me some weak and sparse massage though. Anyway, running back up the hill was good.  I confirm, hills with shoes, barefoot on flat, that seems to be the trick, at least for the first year of 5Fs running.

Shoes and flat

Just ran 45' with shoes on flat, very easy pace. No sensations at the Achilles tendon during the run. Now that it is cooling down, I begin to feel a very light sensation, nothing worth worrying. But still something. However, as expected, much better on flat. Will keep running with shoes on flat for a while. Then introduce some 5Fs, slowly, easy. Indeed, confirmed, went again 4 days later, 60' with shoes on totally flat track. No problem at all, absolutely no feelings in the Achilles tendon. Thus it was clearly due to the combination of barefoot and hills. I was extremely tired while running, went slow, but the important bit is that I had no feelings at all in the tendon. Next, I will slowly go back to 5Fs, first on flat and introduce hills very very slowly. Important lesson here, barefoot + hills is not good, you have to take it easy on this too. Went again 3 days later, slowly increasing the pace and the length, introducing some hills. 66', first half with my daughter following on bike, easy pace with some sprint between us. Second half alone and faster pace. No problem on the Achilles tendon. It was thus indeed the hills the problem. Next time, will go barefoot, easy and flat. Keep on running.

Got it now

Went back to run this morning. It wasn't so great, I slightly feel something in the Achilles tendons again, in both. Nothing painful, but worrying.

The good news is that I know what is the problem now.

The problems are the hills, at least the up part. Going down is fine. And it make sense. Because of the inclinations, the Achilles tendons are slightly more stretched than normal. In addition, you are going up, so you pull more on an already overstretched tendons. The results is slight deterioration of your tendons. So, a new recommendation, don't go up hill at the beginning. Down hill is file, if you can do only that.

I will try this new trick next week, choosing another path to go same length but only on flat.

Now that I realized this, it all start to make sense. Actually, I started having this problem when I thought I had done it and was ready. I then started on my usual but demanding hilly path, and that's when the Achilles tendons started to complain. Did I mention already that I completely tore apart my right Achilles tendon some five years ago. Interestingly, the right is not worst than the left now. I have the same issue on both sides. But make sense, I though I was ready, started on hills, putting more pressure on already overstretched tendons. They didn't like it. I had similar issues when I started too early to put more pressure on my legs by starting too early to make fast sessions. Again, tendons complained.

It looks like I am having a lot of problems with my 5Fs shoes, but in fact, we are making a lot of progress. And all the problems I have had in the past are slowly getting solved. So I am confident that I should soon be able to enjoy long injury-free barefoot runs. It feels so much better with my 5Fs.

Interesting, since I went back to shoes, lower back pain while sitting at my desk have come back. This was one of the reasons, probably the main, for my willingness to go barefoot. Clearly shod running is not good for the back and the joints. So I really want to be able to go back to barefoot since it clearly improves a lot my daily condition, specially with work. However, you have to be careful during the transition to barefoot.

Stay tuned for more advices.