Hurting from running my slow slow pace

thewolf_ie

Hi guru's

A question I asked on my training log but am impatient to get an answer. I find when I run at speeds ranging between 8:45ish-10 MPM I get pains in feet, knee's and other tightness. I always find after running at my faster pace (6:30-7MPM) I don't have the issues I get from the slow slow miles. Is there a way I can run slow without hurting myself? Anyone any words of wisdom.

digger2d2

Tips on technique or footwear is what you are looking for here as medical advice is not allowed

Rogue Runner

thewolf_ie wrote: »

Hi guru's

A question I asked on my training log but am impatient to get an answer. I find when I run at speeds ranging between 8:45ish-10 MPM I get pains in feet, knee's and other tightness. I always find after running at my faster pace (6:30-7MPM) I don't have the issues I get from the slow slow miles. Is there a way I can run slow without hurting myself? Anyone any words of wisdom.

HTFU

RoyMcC

I'm guessing that, at the slower pace, you're settling back onto your hips and into a 'clumpy' foot strike. If you experiment by accelerating you'll probably see how you quickly regain a more efficient, upright position.

The trick - not easy - is to maintain the efficient technique whilst jogging along. Eyes ahead, hips high, not heel-striking.

thewolf_ie

RoyMcC wrote: »

I'm guessing that, at the slower pace, you're settling back onto your hips and into a 'clumpy' foot strike. If you experiment by accelerating you'll probably see how you quickly regain a more efficient, upright position.

The trick - not easy - is to maintain the efficient technique whilst jogging along. Eyes ahead, hips high, not heel-striking.

Good advise.

thewolf_ie

Rogue Runner wrote: »

HTFU

???

menoscemo

RoyMcC wrote: »

I'm guessing that, at the slower pace, you're settling back onto your hips and into a 'clumpy' foot strike. If you experiment by accelerating you'll probably see how you quickly regain a more efficient, upright position.

The trick - not easy - is to maintain the efficient technique whilst jogging along. Eyes ahead, hips high, not heel-striking.

On that point I have learned that it is important to keep up a high cadence even when doing a slow run. Runners tend to keep the long stride and lower the cadence which will promote sloppy form and a heel strike.
When running slower, try to keep a high cadence and a short choppy stride.
180 spm is ideal. Count out the strides you make with one of your feet. You should be getting about 45 strides per foot every 30 seconds.

thewolf_ie

menoscemo wrote: »

On that point I have learned that it is important to keep up a high cadence even when doing a slow run. Runners tend to keep the long stride and lower the cadence which will promote sloppy form and a heel strike.
When running slower, try to keep a high cadence and a short choppy stride.
180 spm is ideal. Count out the strides you make with one of your feet. You should be getting about 45 strides per foot every 30 seconds.

Ok will try this on Thursday! Thank you.

Peckham

I always judge easy pace by what feels easy rather than running to a pre-prescribed pace. Some days for me that's 7:10/mile, other days it's 7:30/mile. Don't get caught up on pace measurement, deliberately forcing yourself to slow down could be doing more damage.

thewolf_ie

Peckham wrote: »

I always judge easy pace by what feels easy rather than running to a pre-prescribed pace. Some days for me that's 7:10/mile, other days it's 7:30/mile. Don't get caught up on pace measurement, deliberately forcing yourself to slow down could be doing more damage.

I think that is what I am experiencing.

TFBubendorfer

Peckham wrote: »

I always judge easy pace by what feels easy rather than running to a pre-prescribed pace. Some days for me that's 7:10/mile, other days it's 7:30/mile. Don't get caught up on pace measurement, deliberately forcing yourself to slow down could be doing more damage.

Same here. When I ran the 24hrs race last year, I had done next to no training at the eventual race pace but a lot of training at whatever pace had felt natural and easy. Given the successful outcome of that race I'm going down the same route again.

thewolf_ie

menoscemo wrote: »

On that point I have learned that it is important to keep up a high cadence even when doing a slow run. Runners tend to keep the long stride and lower the cadence which will promote sloppy form and a heel strike.
When running slower, try to keep a high cadence and a short choppy stride.
180 spm is ideal. Count out the strides you make with one of your feet. You should be getting about 45 strides per foot every 30 seconds.

I tried this out tonight. What I did was just thought quick, easy light instead of slow. I counted and I was 192 spm and it felt quiet natural compared to how horrible the other way felt. I felt great tonight will see how things are tomorrow. Thanks!

Ceepo

thewolf_ie wrote: »

I tried this out tonight. What I did was just thought quick, easy light instead of slow. I counted and I was 192 spm and it felt quiet natural compared to how horrible the other way felt. I felt great tonight will see how things are tomorrow. Thanks!

How did you manage to take 192 spm and run slow? that's fast walking.were they baby steps?

Ceepo

thewolf_ie wrote: »

I tried this out tonight. What I did was just thought quick, easy light instead of slow. I counted and I was 192 spm and it felt quiet natural compared to how horrible the other way felt. I felt great tonight will see how things are tomorrow. Thanks!

menoscemo wrote: »

On that point I have learned that it is important to keep up a high cadence even when doing a slow run. Runners tend to keep the long stride and lower the cadence which will promote sloppy form and a heel strike.
When running slower, try to keep a high cadence and a short choppy stride.
180 spm is ideal. Count out the strides you make with one of your feet. You should be getting about 45 strides per foot every 30 seconds.

Just wondering who 180 spam is ideal for ?

menoscemo

Ceepo wrote: »

Just wondering who 180 spam is ideal for ?

Just a number I have read/heard about from several sources. Having attended a running form course recently I saw that people who ran/jogged well bellow 180 spm had very sloppy form, generally long strides, slouched and heel striking.

Like the OP I run and jog well above 180spm, (around 190 spm). I am not sure if having a higher stride rate than 180spm is any kind of an advantage but I don't believe it is a disadvantage....

walshb

Assuming the OP is fairly fit and in good shape I would think anything over 7 mins 40 or so would be too slow. Better to walk than to "jog" that pace.

thewolf_ie

Ceepo wrote: »

How did you manage to take 192 spm and run slow? that's fast walking.were they baby steps?

At the start it was 7 MPM but once I shortened my stride and kept the rate the same I slowed a little. With this stride rate I was not able to go slower than 8:30 MPM. The latter was like baby steps. At one stage I was doing 9 MPM briefly but again my knee and ankle starts to hurt I stop trying to slow I speed up and stop hurting. I'm not running long so I'm just a rookie.

thewolf_ie

Have a look at the attached mile 2 hurt while mile 3 was not bad but everything around this was lovely.

Ceepo

thewolf_ie wrote: »

At the start it was 7 MPM but once I shortened my stride and kept the rate the same I slowed a little. With this stride rate I was not able to go slower than 8:30 MPM. The latter was like baby steps. At one stage I was doing 9 MPM briefly but again my knee and ankle starts to hurt I stop trying to slow I speed up and stop hurting. I'm not running long so I'm just a rookie.

So from your original point you are still getting sore/pain at slower pace.
even regardless of spm

while i do agree cadence is a and should be a factor i am not in the 180 spm school of thought that's not to say its right or wrong,
Daniels in an observation said that some elite athletes were in excess of 180 spm in a championship race he watch, but also added that none of his coached athletes were over that, It is often quoted that this is the ideal cadence, but like everything one everyone is the same and you cant expect all shapes and sizes to that amount of spm,
Yes i would say your stride length would change a different paces but the main point i would say is to keep your landing point under your hip, (land where your hips are going to be), at slower paces you will not have as much leg lift or push off but you will be better balanced,

thewolf_ie

Ceepo wrote: »

So from your original point you are still getting sore/pain at slower pace.
even regardless of spm

while i do agree cadence is a and should be a factor i am not in the 180 spm school of thought that's not to say its right or wrong,
Daniels in an observation said that some elite athletes were in excess of 180 spm in a championship race he watch, but also added that none of his coached athletes were over that, It is often quoted that this is the ideal cadence, but like everything one everyone is the same and you cant expect all shapes and sizes to that amount of spm,
Yes i would say your stride length would change a different paces but the main point i would say is to keep your landing point under your hip, (land where your hips are going to be), at slower paces you will not have as much leg lift or push off but you will be better balanced,

No let me explain some more while keeping in mind I'm a pure rookie. If you look at the above image it shows the initial mile when I ran relaxed and natural while counting the spm of 192. This is the only mile I counted to be honest. After mile 2-3 where I tired to slow it I just went back to running by feeling. This nutral stride places me at my easy pace regardless of my one time counting during the first 30 seconds of my run. I was trying to run at a pace which as suggessted above makes me put the breaks on and becoming sloppy. Don't ask me to run slow and count at the same time now that is beyond me .

I have got my answer to my original question. Don't try to run slow I just needed to run relaxed and enjoy.

Ceepo

enjoy the journey