First step(s) to improvement???

[D25K]

Ok, so not been out for a while due to physical and general life setbacks BUT managed a week #2 run this morning. (My 3rd - or 4th?? - in a month or so). And FELT REALLY GOOD! 😃 Posture felt good and relaxed (apart from occasional scrunched toes - what is that about?!) and some slight bursitis soreness/achiness in my right hip but much better than before and not enough to feel I needed to stop (should I have done?). Could this be the first of some more consistent runs?! We shall see... 🤞🏼

[Frenc Graduate]

Well done! Yes, definitely the start of more consistent runs - who doesn’t want to feel this good on a regular basis! You can do it 👍😊🏃‍♀️👏🏼🏃‍♂️

[nowster Graduate]

Scrunched toes? What's that?

[D25K Graduate in reply to nowster]

I sometimes find myself gripping with my toes and have to consciously un-tense them. Then can find they've tensed again. As though I'm worried my shoes are going to fall off - they're not, they fit really well and I make sure they're comfortably tied up etc.

[nowster Graduate in reply to D25K]

It's normal to grip and release the toes as part of movement, but gripping and holding is not good.

How about some step-edge raises to work the calves? Stand with toes/forefoot on the edge of a step, hold on to the rail, then lower your heels and push up with the toes and lower again.

Calf raises on a step

[D25K Graduate in reply to nowster]

Ooh ok yes I can try those. Why might that help? (I like to understand these things 💭)

[nowster Graduate in reply to D25K]

It'll exercise the calf and foot muscles. There are other foot exercises out there too like trying to pick up small objects with your toes and scrunching a towel with the toes.

If you see my profile pics you might understand why I have an interest in toe movement. 😆

[D25K Graduate in reply to nowster]

I have seen your groovy toe-shoes!!! I'd like to wear barefoot shoes at some point but I've got a way to go before I'm ready for that 😳🦶 Thanks for the help - I will try those step exercises

[nowster Graduate in reply to D25K]

I must try running truly barefoot again. I did about 300m on damp pavements back in November and loved the feeling. My soles were tingling a bit afterwards though.

I visited a chiropodist back in June last year to see if they'd do anything about a verruca (which I found out they don't like to do much with nowadays) but as part of the visit she trimmed back the calluses on the soles of my feet which I'd spent ages building up.

[D25K Graduate in reply to nowster]

Oh no, gutted! Yes I think it's something you need to build up to really gradually isn't it. I love the feeling too and hope that at some point I can work towards it. Wearing my barefoot shoes today 😊🦶(for shopping, not running!)

[nowster Graduate in reply to D25K]

What model/brand do you have? I'm a bit of a magpie of barefoot shoes.

[D25K Graduate in reply to nowster]

Vivo. Not cheap but awesome

[nowster Graduate in reply to D25K]

I have Vivobarefoot hiking boots. I haven't tried their other shoes yet.

[GoGo_JoJo Graduate]

I would be checking your shoe size and fit. The scrunching could be that your toes are getting squashed at some point and then just staying in that position.

Remember your running shoes should be larger than your street shoes to allow your toes to properly splay when running (this rule does not apply to barefoot or 5 toed shoes though)...

[D25K Graduate in reply to GoGo_JoJo]

Thanks GoGo_JoJo, shoes were properly fitted when bought at a running shop, plenty of room and usually very comfortable. I will double check sock and shoelace situation next time though, as perhaps slipping forwards and occasionally squashing toes, as you suggest 👍🏼

[GoGo_JoJo Graduate in reply to D25K]

If you run in a hilly area you might be slipping a little. Sometimes I have to stop after steep ups or downs and make sure my heels are back where they belong 👍🏻

[D25K Graduate in reply to GoGo_JoJo]

Yep, do you know, that could be exactly what it is as my runs are (unavoidably!) hilly and I do have to do exactly the same and make sure my heels are back in the right place occasionally! Thank you, I hadn't linked the two until now 😊

[GoGo_JoJo Graduate in reply to D25K]

Look up "heel lock" lacing. This can help once you get the balance between tight enough and not too tight!

[D25K Graduate in reply to GoGo_JoJo]

Brill, will do, thank you! 👟👟

[D25K Graduate in reply to D25K]

Heel lock lacing seemed to work well this morning - v little slippage and didn't notice any toe scrunching! Will continue to use it and see how I go. Who knew that's what those odd-placed eyes in trainers were for?! 😃 Thank you 😊