I just started running a couple of weeks ago, and after the third time out I had pain in my left ankle that grew worse as the night went on. I took a few days off and changed shoes (turns out I have flat feet with pronation). Anyway, I ran once with the new shoes (Brooks Beast) but it didn't help much so I took the next 4 days off before my first race. When it came time to run on race day, it was clear early on, that it was going to be painfull, and it almost brought me to a fast walk instead of a run. I have taken the last 6 days off from running and even though my ankles feel better, I am still getting some pain from time to time. Has anyone else experienced this sort of problem, or do I need to get a new pair of feet!!!!

Thanks
Neil

The Beast is an excellent shoe for runners who need motion control and cushioning. They're not lightweight, but a very well designed shoe.

Give your feet time to heal. When you resume running, look at your technique. Here is a post I made to another question on the forum, which will help you also. Almost all motion control problems are caused by the shape of the calcaneoius (heel bone), which efficient runners keep unweighted.

Adjust your technique. Most runners use technique that rely solely (pardon the pun) on their shoes for cushioning. The elastic tissues in our feet, ankles, and calves provide much better shock absorption than our shoes can, IF we use them. Ever wonder how barefoot runners could ever run 26.2 miles on pavement? They use their body's natural shock absorption system.

Below is more information about footstrike and how adjusting it can help your shin splints.

Try this drill: Stand on a hard surface with your feet together. Bend your knees slightly and shift your weight forward onto the balls of your feet. Allow your heel to come 1/4 inch off the ground. Bounce about 1/2 inch in the air very quickly, keeping all your weight on the balls of your feet. Continue this for 30 seconds. Now repeat this with your weight on your heels. Which way do you want to run?

The information below will help you develop a footstrike that will mke you faster and more efficient as well as reduce injuries.

Optimal Footstrike: Techniques for Efficient, Injury-Free Running
© 2003 by Ken Mierke

One great thing about technology is that machines do not have opinions, they do not lie, and they are not afraid to break with traditions. I have personally performed over 6,000 VO2 Max tests, which measure an athlete’s fitness as well as how efficient he is (how much energy he uses to run a certain speed). One thing that has surprised me is that performance differences between runners are due as much to running economy as to fitness. Better runners go faster because of efficiency as much as fitness.

Economy is not a basically inherent talent, such as high-level aerobic capacity, but can be significantly improved. Any runner who wants to improve should make the effort to learn about correct biomechanics and implement them into his stride.

The primary goals of efficient running technique are to minimize energy expenditure at a given speed (economy) and to minimize the risk of injuries. Fortunately, the techniques to achieve these goals coincide. Though there are many aspects of efficient running technique, this article will focus on one important element of efficient technique: the footstrike.

Analyzing the technique used by most runners shows a common theme. Most runners reach forward with the foot, land on the heel (heelstrike) or the heel and ball simultaneously (flat-footed), and then pause while their weight moves forward to the ball of the foot before pushing off. There are a number of problems with these techniques.

The first is braking. The moment the heel touches he ground, the runner slows down. This braking causes constant acceleration and deceleration and increased vertical displacement, both of which waste a tremendous amount of energy. You are literally spending energy to slow down.

Either heels-first or flat-footed footstrike reduces the shock absorption capabilities of the feet. Muscles and connective tissues of the foot and calf are designed to absorb shock. When the heels touch the ground, this system gets bypassed and impact stress is sent up through the heel, ankle, shinbone, knees, hips, and lower back. None of these tissues are designed with significant shock-absorption. Imagine running barefoot on pavement. Would you let your heels hit the ground? You wouldn’t even make it through the warm-up without an injury. Learn to run on the balls of your feet and see how much lighter you land!

The third problem with either of the heels-down methods of footstrike is that they prevent correct elastic recoil. The muscles and connective tissue of the foot and calf are remarkably elastic and, with a correct footstrike, they return the energy they store, as horizontal propulsion. This is free speed because the elastic components don’t use energy and they don’t fatigue. Unlike a rubber band, the elastic recoil of human tissue dissipates if the stretch is held, even for a very short time. With either incorrect footstrike, the pause required for the runner’s weight to move forward over the center-of-mass dissipates energy stored by a pre-stretch. Any energy that hasn’t dissipated will be returned vertically, wasting energy that could have been used for propulsion and increasing impact stress at the next footstrike.

You may hear that correct running techniques are not for you. Correct technique is for every runner, beginner to elite, who is interested in improving performance. Learning these techniques is not difficult. It simply requires studying, performing drills for a few minutes several times per week, and concentrating on your form while you run. Correct technique applies runners of all levels, beginner to elite. What runner, of any level, wants increased injuries and wasted energy? Correct technique also applies to events of all distances. What are the distances at which a runner should waste energy and risk injury?

You may hear that the calves don’t have the endurance to run long-distances with correct technique. The calves, in fact, are the most endurance-oriented skeletal muscles in the body. Calf muscles, however, that have not been used correctly due to poor footstrike will not have the necessary endurance to be able to keep up with the other running muscles. Just like any muscle, they need training to develop their tremendous endurance capacity. Many of the Kenyan runners grew up running barefoot. When they begin wearing running shoes, they continue to run correctly. Obviously, their calves have no problems keeping up with the other running muscles.

If you want to run faster with fewer injuries, adjusting your footstrike is a necessity. Remember to give your calves time to develop to the level of the other running muscles, and you will reap the rewards and enjoy your running more.

More information about running technique is available at www.EvolutionRunning.com
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