ASK FLASH: My introduction, learning from injuries and running on treadmills
Posted March 27th, 2007 at 4:43 PM by Joshua Flash Gordon
Section: Running & Training, Columns, Training Tips, Ask Flash
Need advice? Injured? Confused? Overwhelmed? Bored? ASK FLASH!
ASK FLASH is a free advice column to help you with all of your running, fitness and nutrition inquiries. To ASK FLASH — simply fill out the form at the conclusion of the column.
Welcome to the new home of ASK FLASH. Now … Let’s get right to it!
Q. Flash, why would someone give you an advice column? Weren’t you just injured?
~Abby from Delaware
A. Good question. I think of it in baseball terms. Often, the best managers were back-up catchers or former players of marginal ability. It is that very absence of freakish raw talent that has the tendency to force an individual to learn, and then continue to do so, if they have the desire to be successful.
In the grand scheme of competitive running, I am nothing special. I have had some successes along the way (I was the Western MA high school XC champion ‘back in the day’, ran a 2:39 marathon in Richmond a year ago, and have won my share of local races). These triumphs have not and never will come easy. What I have gained is a great deal of experience and knowledge.
Was I recently injured? You bet. I was miserable and it was my fault for not taking my own advice and being diligent about key non-running elements of my training regimen. Was that my first injury? No … I have a painful learning curve. The point is that each and every mistake I have ever made is an opportunity for you. I learn and, hopefully, I can impart some of learning experiences and the knowledge I have gained as a student of the sport on the inquiring minds that want to know. So, ASK FLASH and enjoy!
Q. Hey, I’m just curious, do you ever have problems on treadmills? Lately I’ve had to sneak my runs in the morning so I can lift and do yoga at night. I’ve been hitting up treadmills pretty often the past week because it’s been in the temperature has been in the single digits. Anyway, today I noticed some shin splints creeping in that get bad after treadmill runs (it felt fine after track workouts though). I’m thinking it’s the treadmill that might be hurting me, or just the consistent treadmill running. Any thoughts?
~Treading from Boston, MA
A. There is definitely a difference between the demands placed on your body by a treadmill and a track. Any incorporation of treadmill running should be done slowly. It isn’t that treadmill running is harmful … but it is different enough that your body needs time to acclimate.
One method to help is running at no less than a 1% grade and to vary other inclines your speed. You should also make a conscious effort when running on a treadmill to avoid over-striding.
Dr. Nicholas Romanov, an expert from Pose Tech who has worked with Tim Noakes and others, has written about comparing the differences between treadmill running and overground running. He specifically highlights a difference between the belt vs. gravity as the sources of neuromuscular challenge (Of course, he also thinks you could just lean forward and gravity would get you from Hopkinton to Boston without much effort - but that’s a story for another day).
However, commonsense will tell you that it feels different when the ground is moving rather than when you are moving over the ground. These differing experiences can cause you to change your running form. You need be aware of these changes and allow your body sufficient time to adapt to the new surface and experience (just as you would with any alteration in your running program). Don’t get wrapped up in a “treadmill = bad mentality” - just use caution in doing too much too soon.
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Joshua ‘Flash’ Gordon is a runner who is never shy to give his opinion. Flash has been running competitively since 1989 and can be found training hard on the roads and trails of Boston. Flash continues to compete in distances from 5k to the Marathon as part of the Boston Athletic Association (BAA).
Sometimes Flash runs fast. Sometimes Flash runs slow. But neither rain nor snow nor heat nor gloom of night can keep Flash from the swift completion of his training regimen.
Have a question? Please feel free to ASK FLASH and TheFinalSprint.com’s team of experts by submitting your question via the form below.
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Tags: advice, Ask Flash, Dr. Nicholas Romanov, injuries, Joshua Flash Gordon, running surface, treadmill training, treadmills
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