5 Ways To Avoid Problem Feet

Having feet trouble? Here are 5 simple ways to keep yours feeling fresh and ready to run

Things to do

1) Gait analysis
Always buy new running shoes from a specialist shop that offers gait analysis.
“They ensure you are prescribed the most appropriate footwear for your build, biomechanics and running style.”
(Simon Moyes, consultant orthopaedic surgeon at the Wellington Hospital in north London.)
2) Foot baths
“If you’re running regularly, try giving your feet a salt bath (one tablespoon of salt in a bowl of warm water) to help relieve aching, tired feet after a run and help to promote healthy circulation.”
(Michael Ratcliffe, podiatrist from Carnation Footcare.)

Things to avoid

3) Stress injuries
“When starting out running, you can reduce the risk of stress-related injuries by not increasing your total mileage by more than 10 per cent a week. Vitamin D supplements are also sensible.”
(Simon Moyes, consultant orthopaedic surgeon at the Wellington Hospital in north London.)
4) Athlete’s foot
Daily runners should keep two pairs of running shoes on the go so that they can allow one pair to dry fully before using them again.
“On returning home after a run, wash your feet, dry them and air them. Avoid walking barefoot in public showers and changing rooms.”
(Mark Booth, osteopath for orthotic manufacturer BodyPartner.)
5) Old running shoes
“Change worn out footwear. Running shoes should be replaced after approximately 500 miles.”
(Michael Ratcliffe, podiatrist from Carnation Footcare.)

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Running 3 times a week

Here’s a sentence you don’t often hear: maybe you should be running less. That’s right, there’s a growing number of experts who believe that running three times a week is more beneficial than running five or six times a week. It’s an argument in favour of quality over quantity, one that says it’s not how many miles you run a week, but how you run them that counts. Sounds great, huh? Well, here’s the rub: you have to make every run count, and that means embracing the pain. Still, think of all the time you’ll have to recover…

What should my three runs a week consist of?

This is where you have to get ruthless. On three runs a week you can’t afford to host any junk miles or pointless outings; everything has to count and the margins are smaller.
Having said that, the key ingredients remain the same and will look familiar, but they now have to all count. A bit of creativity may be required, such as a long run that also includes your weekly hill session, some threshold running or marathon pace work. It’s a case of maximising the time you have available and making each workout count.

1. The long run

This has to be progressive and increase in duration by ten to 15 minutes most weeks when training for a half or full marathon. In the final six to eight weeks of preparation, make sure you add some half or full marathon pace into the final third of the run, e.g. a 2:30 run, with 1:45 at easy pace and the final 45 minutes at marathon pace.
You could even run your regular 90-minute run and add 4 x 6 minutes at threshold pace off a two-minute jog recovery into the final 30 minutes of the run. Or you could run to your favourite hill and add 3 x 10 mins of continuous hills in the middle (check out our hill training guide on p34). Think outside of the box and make the long run interesting.

2. The threshold run

Include it in one run a week and it won’t let you down. Even if you only have 45 minutes to spare, don’t run junk miles, instead add in 4 x 6 mins at controlled discomfort pace (80-85% max heart rate) with a two-minute jog recovery. Aim to progress and build these blocks if you can. When working towards 5k and 10ks, this may become a faster, race-pace interval session, working faster than at threshold but not until the final few weeks before the race. Build the threshold first.

3. The hill session, progression run, interval session or pre-breakfast run

The third run of the week should include any one of these elements, depending on your current goal and what you squeezed into the long run earlier in the week. If tired, make sure it’s a pre-breakfast recovery run (this is great for teaching the body to burn fats and not always carbohydrates), but run really easy at about 60-65% max heart rate, or fully conversation pace.

Side orders

Add some cross training and core conditioning work where you can. If you really can’t find another day to do a whole session of it, just add ten minutes of core exercises when you can. Just ten minutes after one or two of your weekly runs can nail this area for you. Make sure the finger crusher, plank, bridge, one-leg squats and lunges all feature.
Alternately, if you have extra days in the week but can’t or don’t want to run, it’s definitely time to add in clever cardio cross training sessions to boost fitness and strength. Check out the cross training article on p46 for tips.
I only have 30 minutes to spare… what should I do?
1.Threshold flip overs
Run five minutes easy pace into five minutes threshold pace; repeat continuously for the full 30 minutes.
2. Out and back
Run out at a steady pace for 16 minutes, turn and aim to get back to the same spot within the 30 minutes. You only have 14 minutes to get back so will have to up the pace and work hard!

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10 Top Tips to get running

Struggling to find time to fit running in around a busy life? Here’s our 10 top tips to make your running work for you

Run commute

You have got to go to work; you have got to get there. Kill the time you may have spent driving, on buses, trains or trams by running. The run commute can be recovery miles, a longer midweek run, a tempo or threshold session or include a series of hill repetitions.

Be ready to run

Have shoes, a watch and whatever else you need – money, refreshment and so on – ready to go. Set your kit out the night before an early morning run. Have trainers in the back of your car at all times – just in case. I would have missed training sessions on numerous occasions had I not previously set out kit.

Do not procrastinate

Do not worry about the weather, where you are going to go or whether you are adequately fed and watered. Just run.

Do not use the ‘too tired’ excuse.

Life is tiring, even more so with children. Yes running is tiring, but it is also energising and you will feel, if not less tired then certainly more satisfied after your run.

Buy a running buggy

They are not cheap and they are bulky, but they guarantee you time outside. The cost alone will compel you to get out and make the most of it.

Improve your efficiency

No one’s perfect and we all have are unproductive moments, but if you need to find time for work, family and running, it pays to be time efficient. Try to become aware of the moments throughout your day (and especially within your regular routines) that you can save time. That could be through multitasking or finding a new way of completing mundane everyday tasks faster. Once you start reassessing your routine you’ll be surprised how much time it’s possible to save.

Establish a routine

Humans are creatures of habit. Make running an indelible part of your daily routine. You will run today. It is as simple as that. You find time for other things. Why not running?

Compromise

Ensure your partner is explicitly aware of your running plans. I train on Tuesday nights. That is the law in my household. My wife goes out on Thursdays. I unfalteringly abide by her law.

Combine racing with a family outing

This, of course, depends on a number of variables – not least the mood of your loved ones and the length of the race – but why not plan a day out around a race in a notable location or a weekend away at a European marathon destination?

Ditch the Guilt

Remember, nothing is more important that your health and wellbeing. There should be no guilt attached to exercising. Running has innumerable mental and physical health benefits. Be proud your making time to becoming a healthier version of yourself.

If you need anymore motivation you could try a virtual run, see www.govirtualrunner.co.uk for more details.

5 POST RUN RECOVERY MOVES FOR TIRED LEGS

by Cindy Kuzma

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If you come to a screeching halt after running hard, waste products and even your body’s own healing nutrients and chemicals can pool in your legs, creating inflammation that harms rather than heals.
To avoid that, running coach Robyn LaLonde developed this cool-down routine. It reduces swelling, calms your nervous system and sends blood to carry nutrients to – and toxins from – fatigued muscles and joints. If more than 30 minutes have passed since your run, start with five to 10 minutes of brisk walking to bring your heart rate back up and reopen constricted vessels.

1/ Stability ball twist

Lie down, arms at your sides. Raise your legs straight and place a stability ball between your ankles. With your lower back pressed into the floor, rotate your legs and the ball to the right until your left foot is in front of your right foot. Pause for a second, then rotate the other way. Do this for one minute. If you don’t have an exercise ball, mimic the same motion with scissor kicks.

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2/ Leg swings

Stand with your hands on your hips. Engage your core slightly, gently flex your right foot, and swing your right leg front to back. Keep your upper body still and your eyes forward. Do 25 swings on each leg.

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3/ Child's pose

Kneel on the floor, tops of your feet down and knees hip-width or wider – the further apart, the deeper the hip stretch. Stretch your arms straight out in front of you, palms down, and place your forehead on the floor (or as low as you can go). Hold for one to two minutes.

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4/ Torso stretch

Stand facing the back of a chair, with your hands on top. Step back to extend your arms and extend your spine. With your head relaxed and legs straight, lower your spine until your torso is parallel to the floor. Hold for one minute, breathing slowly: inhale for three secs through your nose; exhale for three through your mouth.

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5/ Legs up the wall

Lie with your bum against a wall, legs perpendicular to the floor. Keep the back of each leg in contact with the wall; if your hamstrings feel tight, bend your knees a little. Open your arms to the sides, palms up, and hold for five to 15 mins. For an added hip/groin stretch, bend your knees out and bring the soles of your feet together.
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