I have been taking a break from running to heal from my most recent calf muscle injury (specifically, the top of my Achilles tendon). I don't particularly like sitting on the sidelines waiting for my body to heal. But I have used the time to research injury recovery and prevention.
Through my research I've identified a few areas that might be root causes of my calf muscle injuries.
First, I have been trying to move from a heel strike to a forward-foot strike. My intent was to reduce the impact on my knees. Although I believe this change has helped my knees, I think it has added an unnecessary strain on my calf muscles.
Second, I have been pushing my pace during inclines. I was using inclines as a form of speed work. However, once again, I think this has added an unnecessary strain on my calf muscles.
Third, I don't think I have been properly warming up before settling into my runs. This also places an unnecessary strain on my calf muscles.
With that said, I have been reading about different running techniques intended to reduce running-related injuries. Two popular techniques are the POSE method and ChiRunning. Both claim to improve efficiency while reducing injuries. I've read numerous comparisons of the two techniques, but most are biased in one way or another to the technique they are trying to promote.
Before you go, check out this excellent video by a ChiRunning Certified Instructor explaining the ChiRunning method.
Also check out this interview with ChiRunning founder, Danny Dreyer, as he demonstrates some of the key posture techniques of ChiRunning.
For more information, see ChiRunning.
Do you have experience with either POSE or ChiRunning (or another technique)? If so, please leave me a comment and let me know how the technique is helping you to run injury-free.
01/26/2011 Update--I have been using the ChiRunning technique for almost two months and now run 100% injury free! See my most recent posts referencing ChiRunning.
I've been trying to slowly work in the midfoot strike myself and its hard work. before my time off, I started doing about a 10-15walk in barefeet after each of my runs and that energizes the whole foot and I could definitely feel it in my calf. Calf stretches, especially soleus stretch is tough! Be careful though as overdoing can cause more damage. Being injury free is a big goal for me too. I practice yoga several times a week to help. Slow down on the inclines for sure..the body has a hard time adjusting to too many new things at once at least in my experience.
ReplyDeleteA huge subject you've opened up.
ReplyDeletePersonally I don't believe in ether the Chi or Pose methods per se. I try to vary the strike during my runs, sometimes forefoot, sometimes mid. I guess I vary between both. (Assuming I do them correctly at all ;)
To keep the calf muscles strong and stretched out I do eccentric heel strengthening : lowering and raising off a stair (with the lowering being the important move). I'm up to 15 times each foot (started only being able to do 5)
I run in minimal shoes for all shorter runs...trying to work up to longer runs too.
I'm REALLY REALLY careful hard running of uphills. This is a real stressor for me and so I've learned (the hard way) to go easy and build up gradually.
I do cross training the day after hard runs (when my calfs are really tight) like spinning on a bike or rowing. Not weight bearing stuff...and this really helps loosen them up. Or I go for a long walk.
It's very hard to really learn to listen to your body. I thought I really knew how to do that and ...gradually realized I was deaf as a post and my wishes were being my guide more than reality.
I think I'm getting better as I try to back off my type A running behavior and just have more fun. Being patient about improvements....and realizing that being able to keep up steady running..those are my new goals.
Heal up that calf and move forward again a bit smarter and wiser 8)
"I have been pushing my pace during inclines. I was using inclines as a form of speed work"
ReplyDeleteI haven't followed you much so I am not aware of your training base, but what phase of training are you in? Just wondering if perhaps speed work needs to be on your menu.
No idea if these will be useful to you, but since I'm here:
http://www.endurancecorner.com/biomechanical_fitness
http://www.endurancecorner.com/marathon_training_in_the_real_world
http://www.gordoworld.com/gblog/2008/11/real-world-marathoning-part-two.html
Those last two are about marathons but the concepts are applicable. Gordo won Ultraman at some point.
http://www.sportsscientists.com/2010/03/barefoot-running-and-shoes-q-part-2.html
ReplyDeleteThis 5 part series from science of sport blog is excellent and covers midfoot/ forefoot strike as well as covering chi running/ pose running etc
Running injury free. Man thats dreaming the dream. I would settle for only slightly injured
ReplyDeleteHey Thomas,
ReplyDeleteLike yourself, I started running to lose weight and get in shape back in April of this year. I ran my first 1/2 marathon in September here in Asheville, NC. Like you I had a knee injury due to overtraining and bad form. I tried the pose method for about 2 weeks and not only did my knee keep hurting, but my calf started to hurt as well. So I rested for about 4 weeks and did cross training only mainly elliptical. Since then I have been ChiRunning for about 4 weeks now and I have no knee pain and only a little calf soreness. I actually feel better after my runs than I do before my runs. Hopefully you will have the same experience with ChiRunning as I have. Just remember to take it slow and don't do to much, your body is learning a new technique don't overdue it.
I'm still icing my calves a couple times a week with my switch to ChiRunning in Vibrams. Whew! Very different muscle groups than heel striking. I do think I need tweaking to reduce the calf muscle soreness, but I can get on with a 3-7 mile run without too much difficulty. Ibuprophen and ice immediately after the run, and night and day for the next day usually help.
ReplyDeletechirunning cured the ITBS problems I had for years. I'm so thankful I found the book and am practicing (are you ever good at it? not sure yet)I too, however, have had some right achilles problems as well. Icing had helped after runs and slower warm ups. Also, I put the heating pad on my calf for 10 minutes before I head out on colder days. I did 7 races this year (including a very tough trail marathon and 50K) with no IT or other issues (hips, feet) Good luck to ya!
ReplyDeleteI began working on my mid-foot strike running the road. That helped a lot. There are times on the trail, where it's virtually impossible to do a mid-foot strike (like those 10%+ grades). I don't know the POSE method. I'm pretty much sold on the Chi method. I really believe that the relaxing of the Chi-method is important. It has helped me a good deal. I'm sure both methods are difficult to conquer. When the funds are better, I plan on doing a Chi-running clinic. Good luck. Injuries are a major drag!
ReplyDeleteI just added an additional ChiRunning video featuring founder Danny Dreyer. Enjoy!
ReplyDeleteThanks to everyone for your comments. Keep 'em coming!
Interesting Video
ReplyDeleteI'm excited to try ChiRunning after watching the videos. Thanks for sharing.
ReplyDeleteI used ChiRunning to teach me how to run when I last started again, having always quit through pain before. It worked for me, I haven't had a day when I couldn't run and dropped a massive 23 kg in less than 12 months. I run in a variety of shoes and average about 30-50 miles a week. It's not *just* about the foot strike though, a good core and general posture are essential. I highly recommend a ChiRunning 1 day workshop after you have tried to apply it and to validate your implementation of the form. Any time I get bored, tired or think it's too tough, one of Danny's form focuses will see me through it. Especially on hills! :) Good luck.
ReplyDeleteAnother thumbs up for Chi-Running. It reduces the possibility of injury but does not necessarily eliminate it.
ReplyDeleteAfter only being able to run on and off for 8 years due to chronic plantar fascitis, I am running again pain-free using the Chi-running form. You'll learn the keys to this running technique are the forward lean which allows gravity to do the work, the higher cadence which limits the amount of pounding on the road, and the use of Body-sensing which encourages you to adjust your form when you are feeling uncomfortable or fatigued. If you study the history of this running form and it's links to Christopher McDougal's book "Born to Run", you will find that ChiRunning is as close to the natural way our bodies were designed to run as possible. In the early 70's running styles changed due to heel-padded shoes brought on the market by Nike and others. It encourages a "power-running" style that is dependent on quadricep strength and heel-striking. The amazing thing about chiRunning is completing a run and feeling very little leg fatigue and feeling refreshed as I believe running was meant to be. What a difference this has made in my running!!!!
ReplyDeleteI have been Chirunning for over a year now and have never looked back. I had read the book and watched the DVD initially which made a big difference. I still occasionally had soreness in my calves from leaning too far or striking on my forefoot early on, but after I did a Chirunning workshop this past July I have no pain what so ever. It is amazing how I can not run for a couple weeks and then go out and run 10 miles one day and feel great afterwards. It is truly amazing. Before Chirunning I struggled to run 3 miles and suffered from ITBS regularly. Now running a half marathon is like a weekend routine.
ReplyDeleteHi Thomas, Have you read "Born to Run"? http://raak.it/3V It is all about ultra- and barefoot running.
ReplyDeleteNickaboy--Yes, I "listened" to Born To Run. I found it entertaining, but not very educational as far as running form or injury-prevention.
ReplyDelete