Soreness or Injury?
Not all pain means injury. Learn how to tell the difference between normal training soreness and a real problem, and when to push through versus when to rest.
Thought this topic is timely since many of our runners on a Lydiard plan have entered the anaerobic phase where they are doing higher intensity interval sessions. Generally after the first session some soreness pops up.
When Soreness is Actually Injury
Muscles have been called upon that haven't been used in awhile, some mild fiber damage may have occurred. Is it a injury or just normal soreness after a hard paced workout? Shown here is a excellent guide found in "The Athletes Guide to Recovery by Sage Roundtree, 2011".
Warning Signs to Watch For
The key takeaways that indicate normal soreness are: Its on both sides of your body, shows up after a workout intensity change, gets better as you warmup and with each day and really important; you aren't favoring anything biomechanically. The flip side of warning signs, take a quick read and consider these.
Ready to train smarter and prevent injury? Running Niche offers personalized coaching using the Lydiard Method for runners of all levels. Stop by our store or join the Run Club to get started.
The Ultimate Guide to Finding the Perfect Running Shoes: Fit, Shape, and Sizing Tips for Every Runner
Learn how to find the perfect running shoes with expert tips on fit, shape, and sizing. Discover why proper shoe shape matters, how to avoid common issues like black toenails, and ensure comfort and performance with every run.
The following blog post was written by a good friend of the store, Coach Nobby Hashizume, of International Running Academy and Running Wizard.
As the spring comes around (for the people in the northern hemisphere at least!), many of you are starting a new training program with a newly set target race. And many of you go out and purchase a new set of footwear and outfit.
As for my wife, after a long Minnesota winter and running through snow and mud, she likes to set herself up with new equipment. Footwear!!! For runners, footwear is one of the hottest topics. I’ve noticed at my Lydiard Training & Academy Facebook page, whenever I post something about shoes, we seem to get more responses than other topics.
Most runners are an expert on his/her own shoes. After running hundreds and thousands of miles, we all have certain beliefs on how shoes should work. Unfortunately, in my opinion, most of it is based on so-called “conventional” beliefs that were established half a century ago.
For example, has anyone heard of: “You should have a thumb-width extra space at the tip of the shoes…”? If you’ve had shoes with a “flat nose” where the tip of the shoe collapses, you may realize you need some extra space at the end. But the “toe box” of your running shoes should be three-dimensional, and if the toe box is constructed correctly, you would not need that much extra space.
Of course, the SHAPE of the shoe has to match—or closely match—the shape of your foot.
The far right is my footprint. Note the 2 shoes on the left do not match the shape of my foot and I would most likely pronate. The 3rd shoe fits my foot perfectly.
If you trace your foot carefully, meaning you trace around the outside of your foot and then track underneath your arch and get the inner side of your foot in order to follow your foot where it touches the ground; you’d be surprised how curved your foot is.
Of course, some people, particularly if your foot is narrow, have much milder curve than others. But most of us, unless your arch is almost completely collapsed and flat-footed, have some degree of a curve.
The shape of the shoe has to have very close to the shape of your foot. In other words, if you have a distinct curve and try to put this curved foot into a very straight shoe, either the base of your big toe, the base of your pinky toe, or the inner side of your heel would stick out of your shoe’s midsole.
If this happens, you’ll over-pronate… unless the base of your pinky toe sticks out, in which case you will supinate. As Arthur Lydiard always said: “You don’t pronate or supinate. But your shoes pronate or supinate…”. In order to compensate for this, most of us would get oversized shoes. This is a vicious cycle.
If the shoe is too straight, the area marked with a star would stick out.
Many runners lose their toe nails and they like to talk about it as if it’s a feather in a hat. If the shoe fits correctly, there’s no need to suffer from black and/or lost toe nails.
In fact, strangely, one of the biggest reasons for black/lost toe nail is oversized shoes. When the shoe is too big, your foot slides back and forth inside the shoe. This means, each time your foot touches the ground, your big toe will be banged into the front edge of your shoe.
If the shape of the shoe fits the shape of the foot and you get the right shape shoe, you’ll have only very slight extra space and you should not even get black toe nail. For this, however, you’ll need:
The right shape of the shoe.
The right size of the shoe.
Proper toe box.
When these three criteria are met, you’ll have a shoe that is PROPERLY FITTED.
Another problem with over-sized shoes is that you’ll lose proper effectiveness of various features of the shoe. Most of today’s athletic shoes have functional features. Take Nike’s Next 2% for example. You have a carbon plate and X2 air sacks. They are supposed to be right underneath the balls of your foot. But if your shoe is over-sized, where the “curve” of the carbon plate and where those 2 air sacks are supposed to be will be more like where the toes flex.
You will also lose proper functions of your own foot as well. Years ago, the Japanese equivalent of BBC did a field study of shoe size. They divided the participants into two groups. One would wear “normal” over-sized shoes. The other group would wear slightly tighter shoes. They then had them climb Mt. Fuji. The group with slightly tighter shoes reached the top faster and, subjectively, with consummate ease.
They then took an X-ray image of their feet with the shoes on. What they found was that the arch of the participants with over-sized shoes collapsed. Because they had extra space for their feet to get stretched out, their feet lost the ability to work as a spring.
Note: If the shoe is oversized, the ball of your foot will not align with the top of the Air Sacks or the curve of the Carbon Plate.
When you get the shape of your own foot on a piece of paper, as I have suggested earlier, I like to cut a thick paper—like Manila folder paper—and cut it out to bring it to the store. Place this paper—the shape of your own foot—on the bottom of the shoe and see if it fits well within the shape of the shoe.
Another trick, suggested by Bob Dyer, the co-owner of St. Louis’ leading running specialty store, Running Niche, is to simply remove the insoles from the shoes you are considering purchasing and stand on them. If any part of your foot sticks out or there is too much dead space at the end of the toes, it’s not a good sign, and your foot will most likely either over-pronate or supinate.
You should only have minimal extra space at the end of the toes—about 5mm or ¼ inch. A good rule of thumb is to measure your own foot in centimeters. Most of us have one foot slightly bigger than the other, so be sure to fit for the bigger foot. Once you know your foot size in centimeters, flip the tongue of your shoe and see what size (in cm) the shoe is.
American shoe sizing does not mean anything. My shoe size of 9.5, for example, does not represent inches or centimeters—it’s just a vague shoe size. Centimeters are a universal measurement. For reference, American shoe size 9.5 equals 27.5cm. My left foot is 26.8cm, and my right foot is 26.5cm.
Try the nearest rounded-up shoe size first. In my case, that would be 27.0cm, which corresponds to a US size 9.0. Try that size first—you’ll likely find it a bit tight, which is good. Then, size up by 0.5, to 9.5. You’ll be surprised at how comfortable they feel.
With this approach—considering both foot shape and sizing—you’ll get at least two out of three key criteria right! Hopefully, you’ll also have a properly constructed toe box to meet all three criteria.
Ready to find your perfect fit? Visit Running Niche in St. Louis for a professional shoe fitting with experts who understand your running mechanics and training needs.
Until you get the hang of it, finding your own Cinderella shoe can be a bit tricky. This day and age, when you can order pretty much anything online, it is advisable and recommended to go to a local running store where competent and knowledgeable persons are working.
Finding the right shoe for yourself is very much a three-dimensional task. On top of the three points I mentioned earlier, your structure and movement also play a role. Unless you have a good grasp of all those things—and remember, many “conventional ideas,” such as over-pronation, are actually false.
Hopefully, the local store managers are up to date with these topics but, even if not, two brains are usually better than one! You may save a couple of dollars by purchasing shoes online, but you are paying extra for the knowledge and experience of people working at the store.
Trust me; it is well worth it!
Shoe Rotation is an Important Part of Good Training
During our daily running shoe fittings, we often get the question; “Is it better to rotate shoes, or have more than one pair of running shoes?” The answer is yes particularly for 4+ days a week runner. Following are some thoughts from Jen and Bob at Running Niche about the benefits and how to approach selecting a rotation.
During our daily running shoe fittings, we often get the question; “Is it better to rotate shoes, or have more than one pair of running shoes?”
The answer is yes particularly for 4+ days a week runner. Following are some thoughts from Jen and Bob at Running Niche about the benefits and how to approach selecting a rotation.
What’s The Benefit?
Wearing the same shoe for all your running can lead to overuse injuries. The same shoe creates the same strike and muscle fiber patterns over and over, step after step. This leads to fatigue and ultimately fiber breakdown. By rotating different shoes, the strike patterns change in a mild way and in turn fire muscles and tendons differently, reducing overuse and possible injury.
How To Approach a Rotation?
There are several pieces to this as there are different types of training needs. We think about it in this way:
Long Run: These are for those long aerobic runs.
Daily Trainers: These are for those aerobic runs and recovery days.
Harder Effort: For those workouts of a higher intensity such as a Tempo run.
Racing: Obviously for race day or select very high intensity workouts.
Need help building your shoe rotation? Visit Running Niche in St. Louis for a professional shoe fitting and personalized rotation recommendations based on your training plan.
| Type | Long Run | Daily Trainer | Tempo | Racing |
|---|---|---|---|---|
| Beginning |
High or Medium Cushion | Medium Cushion | Lightweight | Lightweight |
| Experienced | High or Medium Cushion | Medium Cushion | Lightweight | Lightweight/Nylon Plate |
| Elite | High Cushion | Medium Cushion | Lightweight Nylon/Plate | Posible Carbon Plate |
Let’s take long run and daily trainers first. Once you know if your foot plant is neutral or requires some level of stability it is a matter of trying several different models from within a brand or across brands. Out of these brands one may be better for you based on your foot shape, arch type, and strike. As an example: Brooks Ghost 15 is a workhorse neutral daily trainer. Its higher cushion counterpart is the Glycerin, which contains an entirely different foam. These two would make a fine rotation as they fit somewhat alike but due to different foams cause a slightly different foot strike. Another option would be a Ghost along with a New Balance 880. Again, two totally different foams with mild fit differences. Another way to go within Asics is the Cumulus along with the Nimbus, medium cushioning vs. max cushioning. Similar fits but different foams. One is firmer and the other softer. These are just examples to show how to mix it up and drive different muscle fiber firing.
For harder effort workouts such as a tempo run, its important to move a bit lighter but ensure proper cushion and responsiveness. Good examples of this type of shoe are the Saucony Endorphin Speed which contains a PEBAX foam along with a flexible nylon. plate. Other good options are Brooks Hyperion Max, New Balance FuelCell Rebel or Hoka Mach. Each of these fits differently and have unique foams, but the commonality is that they are all quite light.
Racing shoes are just that, they should be reserved for those special days or key workouts. These are not daily training shoes. Entering consideration as well is carbon plate tech. There are wonderful racing shoes available these days and in many cases the tempo shoes we described above will be the best racing shoe for most runners. For some runners carbon tech can provide benefit, but consideration must be given to the speed the athlete races at and their biomechanics. In general, if one can run a marathon at sub 3:30 and has efficient biomechanics more than likely there can be a performance benefit. While still relatively new, research is starting to come out about the effect carbon shoes are having on certain runner populations. The stiff plate changes biomechanics, sometimes for the worse, causing metatarsal and navicular stress fractures. This is due to the impact stress being focused on these two areas with carbon plates. Second the high stack height and the soft responsive PEBAX foams can be too unstable for some leading to over pronation and too much stress on the knee joints. And, as I saw as Saturdays Frostbite races, severe over pronation. Painful to watch. Second, for some paces at 3:30 marathon plus, some studies are now indicating negligible or negative performance improvement. This can be attributed to the high stack heights and soft foams’ impact on biomechanics.
In short carbon racing shoes are special and for racing, don’t fall into the trap of wearing them as daily trainers. It can lead to injury, just as wearing the same training shoe for all your runs can. Just as with your training, carefully consider the proper shoe rotation to best fit your needs given your training level. And get properly fitted by a specialist.
Muscle Fiber Damage in Runners
What does hard training actually do to your muscle fibers? Bob Dyer shares scanning electron microscope images showing exactly how exercise damages muscle tissue — and why that damage is the key to getting stronger.
In my previous blog about the Reasons to Stop Doing the 20 Mile Run, I noted that one of the dangers of being out on your feet for longer than 2:30 to 3:00 hours is muscle damage at the fiber level. Under a scanning electron microscope, healthy muscle fibers show tight, aligned bands. After a lengthy bout of exercise those bands become disrupted and crooked. After 14 days of recovery the fibers are still dis-jointed and not returned to their non-injured state — this is called Delayed Onset Muscle Soreness or DOMS.
How to Accelerate Muscle Fiber Repair
After 14 days of recovery the fibers are still dis-jointed and not returned to their non-injured state — this is called Delayed Onset Muscle Soreness or DOMS. There is a very fine line between productive training stress and excessive damage: your aerobic run should be just long enough to stimulate adaptation, but not so long that recovery becomes prolonged.
When Damage Becomes Injury
There is a fine line between fitness gain and injury — be sensitive to it as you embark on your weekend training runs. Remember Dr. Jack: he advocates no longer than 2:30 to 3:00 on your feet in one bout of running. Consider this: Grete Waitz never ran more than 12 miles in training for the 1979 NYC Marathon — and she won. She trained 80-90 miles a week, but the key was how she put it all together. That's the difference between running and training.
If you'd like to learn more about structuring your training to minimize muscle damage and maximize recovery, stop in and talk with Bob Dyer or Jennifer Henderson at Running Niche — both are Lydiard® Certified Coaches.
Why You Should Rethink the 20 Mile Long Run: Marathon Training Tips
Is the 20-mile long run the best approach to marathon training? Learn why it might not be ideal and explore expert-backed tips for safer, more effective endurance-building methods.
Why the 20-Mile Run is a Controversial Training Method
As we head into early March, I'll see the "holy grail 20-mile run" pop up on training groups’ social media over the next couple weeks in prep for target races late March and early April. Here are some thoughts on whether or not to do the infamous “20 Miler” as you are considering including such a run(s) in your training.
Understanding the Limits of Long-Distance Runs
So, who should be doing 20 milers and when? The litmus test is; can you complete it in less than 2 hour 30 minutes or 9:00 per mile. If yes you are good to go. And doing a 20 miler at least 4 weeks out from goal race is workable. Anything closer jeopardizes fitness, may cause breakdown, sickness or even injury. The longest you should go is 2:45 as beyond that the muscle fibers in your legs incur damage, which then takes days or even several weeks to repair. The slower the runner the more time it will take, the more pounding on the legs creating more physical stress which is impossible to recover from only 4 weeks out from goal race.
Insights from Experienced Marathon Coaches
Dr. Jack Daniels is a world renown exercise physiologist and a coach of Olympic athletes. He received his doctoral degree in exercise physiology from the University of Wisconsin. Named "The World's Best Coach" by Runner's World magazine. Daniels outlined his training philosophies in the 1998 book, Daniels' Running Formula. He mentors and coaches some of America's top distance runners in the country.
Dr. Jack recommends long runs be capped at 2:30 to 3:00 hours max. He says running longer than that offers high risk of injury and burnout. Click here to watch his famous explanation of this on YouTube or watch in the video in this blog post.
Strategies for Building Endurance Without Overtraining
So how should slower runners handle this? The day before their 2.5 hour run, they should be doing something of up-tempo pace, quicker pace of about an hour or so. Then within a 24-hour period they have covered 3:30, more than 15 miles most likely, haven’t damaged their legs and can properly recover. If you have a coach telling you to go out there and run the “20” and you can’t get it done in less than 2:30 ask them why, what is the benefit and how are you going to recover from this without injury. Ask about the science behind their pushing you to do this. We can tell you it’s not there. One last thought is that many times we hear the idea that the runner needs the mental confidence they can run 20 miles. That confidence comes at a steep price, of getting injured, sick or missing workouts and in the end actually jeopardizes the runner’s ability to achieve their goal in the marathon, whatever it may be.
What should you do instead to address the need for longer runs? We have our Lydiard trained runners the day before do an easy run of 8 miles and the next day do your long aerobic run of 10-12 miles. Sometimes depending upon where they are in the cycle the day prior will be of a higher intensity. Within 24 hours you will get in your time, gain the training effect and won’t get hurt or sick. Remember your aerobic benefit occurs between 1 hour 30 mins and 2 hours 30 minutes. That’s the science.
Main Takeaways on the 20 Mile Run
Research has shown that 2:00 - 3:00 hours on your feet, regardless of pace, is optimal for aerobic development. The major physiological benefit occurs between 1:30 and 2:30. Beyond that damaging muscle fiber breakdown happens that can take weeks to recover from.
Recovery from this damage takes minimally 14 days and, in some cases, longer.
The immune system is severely compromised, which increases the risk of contracting colds and the flu and is one of the major causes of overtraining.
If one's long run training pace is 7:00 per mile, it takes the runner about 2:20 to complete a 20 miler. If one has a 9:00 pace it takes about 3:00 is to finish a 20-mile workout. If your comfortable aerobic pace is 9:00+ you should not be undertaking the "20 miler", let alone doing multiple ones leading up to your target race. If your coach is recommending you include 20 milers in your plan over the next couple weeks, and your aerobic training pace is 9:00+, ask the question ‘why do this, what is the benefit, and what are my risks?'
It is the time on your feet that is critical, not the actual distance. If you are out over 3:00 you dramatically increase your probability of injury/illness which in turn may impede your end goal of finishing your marathon.
The physical damage from doing the 20 Miler far outweighs any perceived mental benefit to doing a 20 miler(s) leading up to their marathon. Completing a marathon is a physical endeavor, 99% aerobic. In those last few miles the "mental benefit" of having completed 20 mile runs in training won't help the runner overcome the physical damage incurred.
Arriving at the start line healthy and injury free after having completed a thoughtful training plan, based in science, where each workout serves a purpose and builds on one another is a better way to go.
If you would like to learn more about the Lydiard® Method, please visit our store, Running Niche, and talk with Bob Dyer or Jennifer Henderson, who are both Lydiard® Certified Coaches.
For more information on the topic, check out the video below on Running Niche’s YouTube channel of Bob discussing these same ideas.
Want a smarter race strategy? Running Niche coaches use the Lydiard Method to build marathon readiness without relying on the traditional 20-miler. Stop by the store to discuss your training plan.