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7 Secrets to Running Without Injuries from Head to Toe
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- Опубликовано: 6 авг 2024
- 7 Secrets to Running Without Injuries from Head to Toe
Bob and Brad reveal their secrets to staying active with running and preventing injuries along the way.
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Thank u,
The most important things I've learned to minimize injury.
1. Learn proper running mechanics. It goes by different names (pose running, chi running, good from running, forefoot running, and probably a lot of other names)...but it works. I stomped out knee pain learning proper mechanics, so I speak from experience.
2. Use an hr monitor to keep yourself from over training on your long runs (there is a reason they are called big slow runs). Max hr should never exceed 180 - your age (there are a few exceptions).
3. Running shoes: I highly recommend starting with the Brooks Mach 18 spikeless (these particular shoes will help teach you proper running mechanics), and as you become proficient, then move to whatever you wish to wear. Bob and Brad should do a review on these shoes, they might be surprised as to what they find out.
I had to stop running for a while because i was a heal striker and it was killing me. I took time to study, watch running teachers and converted to toe vs heal and it made 100 percent diff.
Jump cuts I see? Efficient, I like it! Man I hope your channel gets as big as it deserves to.
5:57 NoOOOOOoo the SHOES!!! What are you doing??!!
Nice! New runner here. Definitely learned a thing or two
I was just thinking about this yesterday!!
Great content as always
Born to Run is excellent - one of my favorites!! So helpful. Thank you for discussing it!
Bob and Brad , A video on brisk walking will be very much appreciated by brisk walkers like me.
Another great video 🙏👍
excellent!
Great video. Just recently discovered you guys. I’m 25 and and in good health, but my chronically cracking knees have begun to hurt and it scares me. But your content is giving me the confidence to educate and implement healthy techniques! Thank you!
This was great! Im dealing with a torn meniscus and need all the help I can get to get back to running after having been away for too long. Never thought about my foot strike before, myb contributed to how I ended up in this shape😕 but I will be learning a new way thanks to you guys!
So now do you walk on toes ? Or heel , heel seems more natural .
I'm just about to start running again (been doing long, fast walks for the last two weeks to get some weight off first ) and this came in my inbox...niiiice!!
Again, very good advice gentlemen. Stretching and fore-foot running are essential..!! ;-)
Can you please please make a video about Morton’s Neuroma or any other issue with feet and all the types of injurious feet can get? I’m dying with this pain between my third and fourth toe. I’m not even thirty and I have to limp sometimes or give up exercises that use feet ( which is a lot) or my pretty footwear. Please help!!
I watch you guys all the time - thanks for all the info! You've helped me a lot this past year. I'm a runner. I recently got cleared to run again after I broke my left ankle last October. It was about a 7 month recovery because it was initially mistaken for a sprain (for 4 months) but really there was a stress fracture in the lower posterior side of my tibia. I truly love to run and it was torture to recover from this injury. I've been able to get to a mile jog without pain recently. Have been really cautious of the frequency of my runs and have been alternating my cardio regimen to satisfy my itch to hit the pavement... my question: How soon could I increase milage without the risk of injury/re-injury?
Increase when there is no pain while you are running as well as the next 24 hours. Then only increase 10% per week. Yes this is slow progression but typically safe.
Bob and Brad ~ been a big fan since a shoulder injury this past January that doctors could not diagnose... in my opinion of course! Anyway, did u know... as someone who was trained in tap and jazz for 14 years we are forefoot walkers..?? The first thing we were trained to do was always be on the ball of your foot at all times!!! I never outgrew this and catch myself often walking like this as an adult... what can this cause in my back?? I have tons of issues!!
I want to ad some jogging to my exercise during the week, even if just 10 a few times per week. I am 54 and about 20-30 pounds overweight. ( female) I already do cardio 6 days per week, and some strength training. I want to jog for stress relief and cardio. Thx so much!
I don't stretch before I run, I just walk to warm up the muscles because mobility is much better than flexibility
The reality is forefoot runners will experience Achilles tendinopathy after sometime. Whereas, heel strikers will get knee complications. So, the ultimate solution is put good quality of insole is shoes. Also, perform load & sports specific exercises to make your calf muscles habitual twice or thrice a week. There is nothing wrong or right it just needs to be comfortable. Agree?
11:25 If you go down one side (e.g. high side/crown of road on right) and come back down the other side, the high side will be on the same side. You want to go down one side and back on that same side to vary the slant.
Hello bob and brad, i had an ACL reconstruction 2months ago and i still can't walk normally . Please can you give any tips on how to start walking normally? Thank you
To add to this, when it comes to shoes - you want to identify your arch type. Best way to learn how is to Google "how to find your arch type" and you should find instructional videos. It's really quite easy.
Another thing you want to take notice of is where you wear your shoes down first. Some people over pronate which wears down the inner part of the shoe along the arches. Other people supinate, which wears down the shoe on the outside part of the foot first. Identifying your arch type and where your feet roll when you walk (neutral, overpronate or supinate) is an important part of buying the proper shoe to properly support your feet.
For me, warm up has definitely been important for running especially because I am not a runner and am not comfortable with running. Unfortunately, at this time I am not in the physical condition that I would like to be in and am not as active as I would like..I’m working on that. There was a time when I was doing a lot of walking, 5-6 miles at a time 2-3 times a week. After warming up for probably a quarter to half a mile, My body would just naturally feel like expending some extra energy and exerting the muscles a bit more. So, I would do a short sprint until my body felt like stopping( as I said, I am not a runner so this would usually only last a few minutes) then I would go back to walking. This helped me to lose almost 90 lbs at the time and I never had a muscle injury. I feel like the warm up before, stretching after and not pushing myself too far definitely saved me from injury.
I will watch later on. Question though. What would cause fibula problems when running? Years ago I ran and cracked my right leg fibula. Started running again this year and didn't fracture it this time but I have pretty bad pain in the same area. I did get an xray and they said it's not broken. I am wondering what would cause this?
I have a strained hamstring, would transitioning into a forefoot runner alleviate future strains?
What's a good next read to follow Born To Run with?
If you don't run outside because of uneven surfaces, can you practice beginning type of running/jogging on a treadmill without incline?
I stopped watching you for some of of my personal thing
After 6 month I started watching you again
And you are amazing like the old time
I have a question..using forefoot means less emphasis on glutes and posterior chain, but I thought they are what protect our joints
First y’all always help everyone it’s good that you have a Chanel hugs 🤗
Would running in place help with converting to a forefoot runner?
Bob and Brad, I would like to order a Bob and Brad shirt that just came out. Is there anything for sale?
They are! You can find all of our great merchandise here: shop.spreadshirt.com/bob-brad
Dr Bob and Brad, I just had a steroid injection into two of bursa on the knee (the goose foot one). How long do you think I should wait before I begin back my physio? I don't feel the relief that my doctor spoke about yet. He said within hours I could see it. But not so much yet - walking, getting up from a chair and standing still hurts. Should I just rest and ice it as much as I can and then restart my physio? Also my doctor recommended swimming and paddling on a stationary bike? What do you think? Hope to hear everyone's comments and advice.
I have been having bursitis for about 11 months. Just got the shots yesterday.
God bless.
From: Molly, 25, Malaysia
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What about socks? I wear out socks like crazy? So are there any good brands you recommend?(Also to prevent blisters).
I love Injinji socks. They’re very thin and let your foot slide in your shoe preventing blisters.
What are your thoughts on Minimalist shoes
If you are a forefoot runner especially good. I wear them.
I'm 40. Around 30, i began getting cramps in my calves. I started drinking a ton of water, stretching, and warming up. I played alot of basketball and would run 3ish miles on city streets as well. Nothing helped. I would rest and feel fine after a while, so I'd get back to it. Every time i jog now no matter what i do, i can feel the valves starting to "ball" up. What the heck. I've had to change my whole way of exercise. Do i need myofacial release or something? I'm so confused. I also was a forefoot runner.
Would your forefoot be more fragile than your heel?
Like so many on youtube, these guys some good info but they ramble on and on.
I was a forefoot runner all my life and I never had knee problems, but now I have metatarsalgia and can't even walk.
Very interesting video, guys! 🇨🇭
It sounds like we all should be walking on tiptoes.
Reader's Digest? Way to connect with the youth. lol
I've noticed your videos are jumping lately?
Bob, maybe glance across at Brad more while he's speaking, like news readers do. instills trust with the audience & shows you're backing up & respecting what Brad's saying (am aware you respect Brad a lot). Always glancing/staring away at the cue sheet or timer is very distracting for us especially since it's off to the side. I know you need it to keep on track but maybe put it directly in front somehow. watch it back you'll see what I mean.
Go barefoot. No shoes no injuries. Read born to run. See all vids of by Christopher McDougall
But what if you’re flat-footed? I was told I need to use orthotics all the time, along with good, firm shoes.
@@cish6047 lie lie lie. Check out born to run book and all his vids on youtube. Name of that person if Christopher McDougall. And then start small bro.100 meters 1st day and then add 100 meters everyday. And check out move u on Instagram. There is no such thing as flat feet. Ur muscle under ur feet are not developed thats is. And stop doing heel strike if u are. Buy Vivo barefoot shoes and and start using them everyday of ur life. With in an year or so u will develop an arch. I promise. And u might have some imbalances in ur body too. So check move u .com and then may be join their program and correct them. U wil be fixed bro dnt wry. I am in the program currently it is awesome. And then u can also watch a vid from joe rogan on u tube on barefoor running. And to be honest all vivos barefoot vids on utube as well. And spread this thing after u gain the knowledge bro. Best of luck. And stop wearing shoes and go barefoot in home atleast it wud hurt in starting dnt get scared it is normal. And then it wnt hurt and u will develop an arch. Beat of luck
Please Warmup for non competitive swimmers.
Can you learn to run again anyone
151 16 😍
Its unnatural to put toe side first 🙄 i can even take 10 step like this , heel first is more natural