Week 6 Run 1 wrong technique?

[buzzards]

I did my Week 6 Run 1 this morning and it didn't feel as fluid as usual. I'm wondering if my technique is all wrong. On the podcast Laura advises landing on the heel of your foot but I seem to naturally land on the ball of my foot. Is this wrong? I don't want to injure myself and I noticed this morning that I had some discomfort in the front of my left kneecap - not during my run but later on in the day. Any advice for this?

[UnfitNoMore Graduate]

I guess that’s to be removed from the podcast... heel landing is very bad!

Was the pain because you ran that way?

Week 6 starts with tricky intervals... after the 20 minute run it’s hard to slow for 8... that run has caught a lot of people out. Well done.

[buzzards Graduate in reply to UnfitNoMore]

Thanks. I haven't been landing on my heels so that isn't the cause but I have had problems with my left knee in the past and I have rheumatoid arthritis and lupus so it could be related to that. I will try drinking more water because I know I haven't been drinking enough lately to see if that makes a difference. I always have a rest day and I made sure I had 2 rest days before starting Week 6. I will see how Run 2 goes.

[Tasha99 Graduate]

I thought you weren’t supposed to land on your heel tbh

[IannodaTruffe Mentor]

Please read this guide to the plan healthunlocked.com/couchto5... which mentions this issue.

Heelstriking is now almost universally condemned as causing far more impact stresses, especially for new runners.

[Oldfloss Administrator Graduate]

Just run.... however it feels right for you... Week 6, another set of different runs.. but you are ready for them. Slow and steady ... land lightly and relax... your C25K.. run it your way

[buzzards Graduate in reply to Oldfloss]

I will try

[Dragonflies Graduate]

Since starting doing some exercises for strengthening knees for runners I have had no problem with one of my knees that started playing up early on. And drinking lots of water on both run days and rest days. Here is a link to the exercises if you want to try some out:

nhs.uk/live-well/exercise/k...

I don’t do all of them, but a balanced selection that works for me.

[buzzards Graduate in reply to Dragonflies]

Thanks the exercises look like they will help keep injuries at bay.

[SillySeabird]

This sounds strange to me.... all the advice I have seen is to avoid “heel strike” and always land gently mid-foot. This is the natural, shoe free gait that humans evolved for running: landing on the heel is apparently something that only came about with the advent of cushioned running shoes.

I am not an expert so best to follow this up with someone properly trained either as an instructor, coach or physio.

Good luck.

[Jalk in reply to SillySeabird]

phew, I tried landing on my heel when the podcast said to do so, but it hurt so I reverted to mid-foot

[buzzards Graduate in reply to SillySeabird]

From what others have said on this forum that bit of the podcast needs updating. I think I need to ensure I'm well hydrated, well rested and building strength and flexibility alongside the runs.

[Flutesalad]

I run with my son, and I noticed that he was doing that, running from the ball of his foot. He has pain in his knees. I took him to the running shop and they analysed his gait, we discovered that he over pronates, his feet roll inwards. I'm not suggesting you have the same problem, but they will tell you and offer advice on running shoes.

[buzzards Graduate]

Good point Flutesalad. I've read a lot on this forum about people getting a gait analysis. I'll see how my remaining runs go and look into this when I've graduated.

[DiverIzzy]

So glad you raised this - w6 run 1 for me last week was “not my best” and suggestion to land on my heels threw me completely - back to my natural style (plodding) this week....