Any suggestions for an aspiring clydesdale on alternative training to prepare for the run? I’ve lost lots of weight and have focused primarily on the swim and bike. Looking for workouts that will better prepare me for the run but not subject me to the brutal pounding on my feet. Aside from the obvious recommendations like stretching exercizes, making an appt. with a doctor, inserts, losing more weight, etc. I’d like to know if there are any particular non to low-impact exercizes that can work similar muscle groups and help prepare me for the run. One person suggested up to a third of my miles on an elliptical trainer. Seems to make sense, but, as I recall, my first experience with plantar fasciitis turned up when I was using an elliptical trainer a couple of years ago.
Thanks to some help from Fleck, Danny Abshire and a local PT guru, I’ve had some success with treating PF lately. It involved the TP massage kit, orthotics (that I had not been using) and dedicated treatment for a couple weeks.
I put the orthotics back in my shoes to start (this may not apply to you at all). I use the little roller and the block in the TP kit (I’m sure you can find a substitute if you don’t have it - like a larger, cheaper foam roller). First thing in the morning, I sit on the floor and put the affected calf on the roller, turn the foot in a little and roll out everything from the heel up to the back of the knee (on the inside and outside of the calf too. Just find a sore spot and start rolling on it. Take a break to roll your foot around and relax every now and then. The TP folks can show you how to do it. Then I ice the heel. i wear shoes instead of going around barefoot now. I repeat before any activity and after the activity. i do this again just before bedtime as well as some yoga (mostly downward dogs) and lots of hamstring stretches. it took 5-7 days before i felt a big difference in the mornings. It is still with me after long runs but is diminishing. If I miss a day of this treatment I can feel it. All of this just takes a few minutes now and again and the knots smooth out more quickly the more you I do it.
I actually suffered more when I took some time off and stood around watching the kids run cross country. So not running or biking didn’t really resolve it for me.
Just telling you what worked personally as I get back into winter mileage. I’m a somewhat flexible person so extra stretching didn’t work initially. I’m also not petite so I’m sure that being a little lighter will help too. NOT A DOCTOR.
Also, FWIW - slow/cadence running is harder on my feet than when I pick up the pace (my feet don’t stay on the ground as long when I’m moving faster). BarryP’s threads have some great run form tips that I’ve used to help get a little lighter on my feet.
There are gobs of posts at slowtwitch related to PF. I too have suffered (mildly) from PF off and on over the past two years. For me, taking time off did not help any more than running, so I ran. That being said, if your version of PF is too intense to run, you might try aqua jogging. I did this for 2 or 3 months a couple of years ago and while it did not seem to help my PF, it did keep my running fitness to within maybe 15-20% of maximum (although since aqua jogging is not load bearing, I got very sore the first couple of times I ran on dry land). Look at posts made here by “rroof”. He’s a foot doctor and triathlete that has dispensed a lot of advice and recommendations.
Deep water running. Get a waterproof iPod cast (like Otterbox) and load up on music, books, podcasts etc. Get a foam belt and go (you don’t need the shoes). You’ll be surprised how tiring it is the first few times. There are a variety of ways to do it (I mixed them all up and did them all to keep from getting too bored). Google it on the internet and do a search on here for the technique. When you do it and it starts to get easy, increase the cadence and do intervals.