iSTORYAN Runners Club(2012)

[jpxtreme]

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I'm another victim of TMTS(Too Much Too Soon Syndrome) in barefoot running. 1 week jud ko nagpahuway gamit R.I.C.E(Rest.Ice.Compression.Elevation) method tungod nagka-TOFP(Top of Foot Pain) ko sa ako last run nga 10k. According sa akong research., ng TOFP ay common injury ng mga baguhan palang sa transition from shod to barefoot running.

Kani lagi ba na-sobrahan ka excited about barefoot running.

Diri banda nga area ang sakit, mag-kiang2x jud at first. Kinsa sa inyo naka-experience ani nga injury during transition to minimalist/barefoot running. Hope makatabang ni akong gi-research sa mga naka-agi ani og para ma-avoid ninyo ni nga injury.



kini ang mga nakalap nako na research about this injury from minimalist/barefoot running:

What causes TOFP or Top-of-Foot-Pain among minimalist/barefoot runners?

1. The main cause of TOFP seems to be the runner getting ahead of himself (or herself). If the runner takkes on too much too soon, the TOFP seems to be a fairly common result. If the runner starts running distances that are too great too soon, and he does not properly build up to it slowly, it often results in TOFP.

2. TERRAIN! Most unshod runners ignore terrain; instead they focus on mileage or kilometers. But terrain plays a HUGE ROLE in injury. 4.8 barefoot kilometers on a steep, rocky mountain trail is more likely to ignite TOFP or whip-up pain in your Achilles than an 8 kilometer run on flat, smooth asphalt.

3. Improper Form. If you are running with improper form, it stretches and extends different tendons and ligaments and stresses the foot in bad ways. It could be either the way your foot lands and extends, or it could be not landing under the center of mass.


How to Treat TOFP?

R.I.C.E.
Rest
Ice
Compression
Elevation

How to avoid TOFP?

1. Run shorter distances, less frequently (i.e. add an extra day of rest in between runs), until your body adapts to the barefoot running. Use 10% rule, or increase barefoot running by 10% weekly.

2. Avoid Stepping on small stones–especially on flat surfaces; they will pop pain into your brain and damage your foot. Stepping on small stones is the main cause of TOFP. Tiny pebbles push the foot apart and crack bone. It’s a good idea to wear sandals or minimalist trail shoes such as Merril Foot Gloves when running on uneven, rocky terrain.

3. Some other things you can do is to analyze your running form, figure out what you can adjust, how you can land better, how you can distribute your weight more properly.

Sources:
Eliminate Top of Foot Pain Once & For All | Barefoot Runner's Life
TOFP, or Top Of Foot Pain, in VFF Runners | Run Barefoot Marathons
Running Marathons Barefoot

[francisxim]

@boss Jpextreme

So far wala pako nka suway ana since nag barefoot ko.. hinay2x man pd to akong transition from shoes to barefoot gud.. most probably kana jud TMTS ang nka ingon ana boss.. hinay2x lang gud.. pa anad sa imung tiil ba.. as they say, you must first learn how to crawl before you learn how to walk, then learn how to walk before you learn how to run.. dili pwde nga gikan sa kamang dretso naka ug dagan, dba?hehe

Nagka daghan na jud ang barefooters/minimalist runners diri sa cebu da..
Go barefooters! Go IRC!
Maayung hapon kanatong tanan.

[jpxtreme]

@boss Jpextreme

So far wala pako nka suway ana since nag barefoot ko.. hinay2x man pd to akong transition from shoes to barefoot gud.. most probably kana jud TMTS ang nka ingon ana boss.. hinay2x lang gud.. pa anad sa imung tiil ba.. as they say, you must first learn how to crawl before you learn how to walk, then learn how to walk before you learn how to run.. dili pwde nga gikan sa kamang dretso naka ug dagan, dba?hehe

Nagka daghan na jud ang barefooters/minimalist runners diri sa cebu da..
Go barefooters! Go IRC!
Maayung hapon kanatong tanan.

I learned my lesson jud na dili jud padali2x. Good thing medyo nag-heal na sya, konti nalang ang sakit. Next time, start na jud ko sa slow and short distances. Hope makatabang akong post para sa mga baguhan palang sa barefoot/minimalist running! Padayon japon!

[francisxim]

I learned my lesson jud na dili jud padali2x. Good thing medyo nag-heal na sya, konti nalang ang sakit. Next time, start na jud ko sa slow and short distances. Hope makatabang akong post para sa mga baguhan palang sa barefoot/minimalist running! Padayon japon!

ang sa akong case boss, nag start ko ug shoes then sandals then full-contact barefoot na dayun.. karon kay alternate nako ang barefoot ug Vibrams.. suway ko ug shoes balik pero mura'g dili naman ka-uyon akong tiil.. mu sakit na siya unya feeling nako bug-at na pud akong tiil.. ambot lang ha kung psychological ra na..hehe

[xinevirtucio]

pwede muyaka ug muhilak...

pwerte jud intawon nakong busyha...

8 days na jud intawon kong absent sa kalsada...

nya duol na ang may 26...gud luck nalang sa 25k aneh..ambisyosa...

hahay

[Ikhthus]

@xinevirtucio
Maam kanang dagan sa May 26 mao nang Angeles y Flores de Mayo? Wala man na ma post sa Cebu Fun Run, wa nuon ko kabalo, hahay maka avail unta ko early registration nga 600
I don't know if mo join pa ko kay 700 naman ang fee. I better save it for the next run na lang cguro....

[francisxim]

pwede muyaka ug muhilak...

pwerte jud intawon nakong busyha...

8 days na jud intawon kong absent sa kalsada...

nya duol na ang may 26...gud luck nalang sa 25k aneh..ambisyosa...

hahay

sus.. 17days man gani ko wala naka dagan maam.. gahapon ra ko nka balik ug run.. para lang dili jud mawad-an ug gana sa dagan ba.. follow-up dayun ug dagan napud karong hapon..

[Ikhthus]

Ako nakitan ganiha ako lab results and just wanted to share my lipid profile after a year of running:
mg/dl 2011/ 2012
Cholesterol 269 /238
Triglycerides 317 /83
HDL 38 /43
LDL 166 /178

Walay ko diet ani, kaon kung gusto yet I lost 8 kilos after a year. Im 66 kg now and my BMI is 23.7 (normal weight). Amazing is ang triglycerides pirteng ubosa. Problem nako is the cholesterol gihapon

[francisxim]

Ako nakitan ganiha ako lab results and just wanted to share my lipid profile after a year of running:
mg/dl 2011/ 2012
Cholesterol 269 /238
Triglycerides 317 /83
HDL 38 /43
LDL 166 /178

Walay ko diet ani, kaon kung gusto yet I lost 8 kilos after a year. Im 66 kg now and my BMI is 23.7 (normal weight). Amazing is ang triglycerides pirteng ubosa. Problem nako is the cholesterol gihapon

naa ra sa imung post ang tubag sa imung problema boss... pili-a imung kan-on... ana ra jud para mu ubos ang cholesterol

[xinevirtucio]

@ikthus aktib.ph man ko magsuhid sa races
btaw...diet will always play a role bya...
yaw pagsalig na cge ka dagan...
hehehe...