As a 67 year old skier, cyclist, and construction worker, when injured I shift my exercise to walking a 5 mile pavement walk and focus my stretching and mat work to self physical therapy. Living with injuries has been part of my active lifestyle that has been since a kid. Just keep moving any way you can.
The problem with structured shoes or even typical cushioned running shoes is that, if you have weak ankles from sprains, which I do from years of playing basketball, all I have to do is step on a small rock or uneven ground and I will roll my ankle. This has happened multiple times to me until I switched to minimalist barefoot shoes. I realize this puts more stress on joints, but the trade-off is worth it to me to avoid ankle sprains.
Absolutely! Lean forward from the ankles and raise cadence makes a huge difference. Congrats for making this video as a cyclist learning to run and sharing what you are learning and being open to learning.👍
This is an important subject because injuries are often what end things for the older athlete. I think the point about glute function is an important one, as is investigating the root cause of the pain. Too many people, including medical professionals, just focus on treating the symptom.
Really intriguing I recently changed my gravel shoes from super stiff specialized to sidi gravel. I was super careful with cleat measurements so they seemed the same. First ride the shoes felt okay but not quite right and the inside of one knee felt a bit sore. I swopped the new shoe inserts for the specialized version in my old shoes and immediately everything thing was okay again. The difference in arch support and the slight angle of the insert had restored my riding position. The difference in mm is very small and the impact is disproportionate. I’m now convinced that very small adjustments as I get older is going to be key. Anyway great video keep stimulating us all to think about what we do and how we do it.
My two-peneth is to avoid engineered surfaces. You risk repetitive strain injuries as each and every stride is the same. Trails, grasslands etc ensure every move is a little different, spreading the load. The quicker cadence helps stability and the shorter step is like a lower gear, again helping with the less than perfect surface.
When you were running side by side with the doctor, I noticed that he was taking more steps than you. Shorter stride, faster cadence. I get it! I believe this is the best running instruction I have heard yet!
My knee stopped my running 10 plus years ago. Now my knee is taking away time from surfing and snowboarding. I've turned to mountain biking and so far so good. I'm not even 50 but I played hard with multiple injuries in my earlier years. Most recently my ortho has put heal lifts and one with a slant in my shoes....
Fabulous video. Thank you. As you note, we are all unique individuals. For me stability shoes were not a help. The further inhibited my flute function. Switching to a minimalist running shoe did the trick. I could feel my muscles reactivating as I ran in them. Regular core training also helped improve my glute function.
Very interesting. Many thanks. Love your voice! Many will say that a runner needing support (structured) shoe for road work does NOT need a support shoe for "offroad". Yet we see fell and trail shoe which have clearly collapsed on the medial side of customers' shoe here at The Complete Runner Ilkley. Our immediate recommendation for trail is the ASICS TRABUCO which stil features medial posting as mentioned in the video. Ref. the lean, we see so, so many slower fell runners almost bending double as they WALK uphill in fell races with their hands on their knees. I think this makes it v.difficult for them to then run upright on the flat. Keep up the good work. Terry Lonergan
I injured my ankle as a teenager and I was hampered by this all through my running and usually ended up damaging it on the half and marathons I did. This had a knock on effect with my knee. Last time I had a dynamic fit and 3D scan I had a 30% deficit which I reckon will probably be worse now due to this year being a cycling washout due to family illness. Cycling does however improve it along with other exercises I was given by my coach the difference within a short time is significant. I’ll not be running again though as my lungs wouldn’t take it due to my lung condition but I did enjoy it when I could.
I ran five days a week from my mid 20s until I was in my mid 50s. I was not exactly a speedster. In my prime, in good weather, I'd average 4.5 minutes per kilometer over 10 kilometers. I was surprised that there was no mention in the video of the running surfaces. I have recommended not running on an irregular surface. I would say "no" to forest trails that have fist-size boulders or tree roots sticking up. In fact, running on paved paths, walkways or even school running tracks allows a person to enjoy the surrounding rather than concentrate on the running surface and where the next stride will land.
@@umbroraban1075 About 35-45 years ago I would run (I almost said "compete") in 10K races, some of which had several thousand registered runners. My 4.5 minutes-per-kilometer pace would have me finish in the top third of the runners. That sounds respectable but it often meant that I finished about 500th.
Some great tips, thanks very much. And so true: it's taken me a number of weeks to recover from a tweaked glute that had, according to the physio, switched off.
Yes, the problem occurred when I started running again but the physio watched me on an exercise bike and said the problem was obvious on there too, fortunately it's improving with exercises. I did a lot of running in my thirties and forties and never had a problem then so it's an age thing (now in my seventies). It's great that I now have the time to do the exercises and build it up slowly - one of the many positives of being older!
shorter cadence and shorter stride will happen instinctually if you run in barefoot shoes. Try it. You'll also strengthen your ankles and calves massively. Take your time and let your legs, calves, ankles, feet, and toes get strong.
Having someone watch you, and who knows what they’re talking about, is clearly a big help. The closest I’ve got is the treadmill and a camera and frankly, the footage was not pretty!
Very interesting. May I offer one further thought on an exercise which has worked for me? During runs try to pick up your ankles so they come closer to your backside. Even if you can only do that for a short period at first. Consciously get your ankles up - you'll be surprised at how you speed up and at the work out that gives your muscles.
@@alwaysanotheradventure If it works for you, maybe you could do a video illustrating the idea for others. And if I may comment on an unrelated point, your videos have the best levels of any I have come across. Its amazing given what you're working with.
@@alwaysanotheradventure I like the fact you pointed out in one of your videos that not all Physios are the same. A talented practitioner makes all the difference in rehabilitating difficult conditions. Great videos by the way
Okay all you "light weights". I was a runner for 22 years. Loved it starting out. I did everything right. Stretching, Always proper shoes. BUT. At 6'1" my lowest weight was 180. I would run every day. And races on weekends. My average training run would be between 6 and 8 miles. After 2 years of of this I found myself seeing a foot doctor...regularly. Name all the running maladies with feet, I had them. Seemingly so did most people I knew that were in my weight range. Yet the lightweights seemingly ran forever without issue. I finally quit running. I bike regularly now and walk occasionally. Seems my old running injuries are still plaguing me as my walking often hurts. Yet I can bike forever. So all you lightweights out there..keep running. And you Clydesdales.... Stop while you can and start riding! ( I am 70)
Running shoes - I used to run a lot, so I always found a good trainer ( cheap or expensive ) didn’t matter the cost it mattered the fit and comfort. Once I found the perfect one, I would buy three sets. One would get worn about 1/4 then start using the second and when the first was warm down 50% maybe 60% it went in the bin. This took years still and not weeks so the value was fine. You don’t want warm out shoes when your running. I discovered girls exercise at about 45 maybe after getting injuries. Girls exercises were Pilates and Yoga …… and this was the key ability to improve core strength and less injuries….. who knew girls exercise was so hard😂😂😂. If you haven’t tried these give it a go.
but if you cycle frequently, you're lifting weights/resistance training and watching what you eat...why do you also need to run? Or do you just love it and want to do it in addition to cycling and resistance training?
@@alwaysanotheradventure Ah, OK, understood. I live in a warm climate year round. I constantly cycle but hardly ever run, lol! I enjoy your channel content.
I can still knock off 150 km on the bike but can't run a hundred yards to catch the number 7 bus. How would running turn me into a better cyclist? I would have thought that at my miserable level the best training for cycling would be cycling itself.
Non sport injuries from poor mechanics, lifting, raking, shoveling snow ect., are real tough as you age. Think, plan and be aware you're not as stong as you once were.
![ปฏิเสธไม่ไหว (Crush on you) - LIPTA feat. No One Else [Official MV]](http://i.ytimg.com/vi/NBw1jF342vw/mqdefault.jpg)
As a 67 year old skier, cyclist, and construction worker, when injured I shift my exercise to walking a 5 mile pavement walk and focus my stretching and mat work to self physical therapy. Living with injuries has been part of my active lifestyle that has been since a kid. Just keep moving any way you can.
As a man in his late sixties, I find your videos very helpful.
The problem with structured shoes or even typical cushioned running shoes is that, if you have weak ankles from sprains, which I do from years of playing basketball, all I have to do is step on a small rock or uneven ground and I will roll my ankle. This has happened multiple times to me until I switched to minimalist barefoot shoes. I realize this puts more stress on joints, but the trade-off is worth it to me to avoid ankle sprains.
Truly enjoyed your older athlete series. Thanks for doing these and for all your effort.
Absolutely! Lean forward from the ankles and raise cadence makes a huge difference. Congrats for making this video as a cyclist learning to run and sharing what you are learning and being open to learning.👍
Your videos talk to me! Thank you so much, and keep them coming!
This is an important subject because injuries are often what end things for the older athlete. I think the point about glute function is an important one, as is investigating the root cause of the pain. Too many people, including medical professionals, just focus on treating the symptom.
Very informative video,
Enjoying these series on older athletes,
Thanks
.
Thank you
Really intriguing I recently changed my gravel shoes from super stiff specialized to sidi gravel. I was super careful with cleat measurements so they seemed the same. First ride the shoes felt okay but not quite right and the inside of one knee felt a bit sore. I swopped the new shoe inserts for the specialized version in my old shoes and immediately everything thing was okay again. The difference in arch support and the slight angle of the insert had restored my riding position. The difference in mm is very small and the impact is disproportionate. I’m now convinced that very small adjustments as I get older is going to be key. Anyway great video keep stimulating us all to think about what we do and how we do it.
I’m loving your series thanks!
Glad to hear it
My two-peneth is to avoid engineered surfaces. You risk repetitive strain injuries as each and every stride is the same. Trails, grasslands etc ensure every move is a little different, spreading the load. The quicker cadence helps stability and the shorter step is like a lower gear, again helping with the less than perfect surface.
Very informative video. I really learned alot. Thank you. Looking forward to the next one.
When you were running side by side with the doctor, I noticed that he was taking more steps than you. Shorter stride, faster cadence. I get it! I believe this is the best running instruction I have heard yet!
It’s really noticeable on video isn’t it! (He’s a running coach not a doctor although Donnie would love to hear that!😁)
My knee stopped my running 10 plus years ago. Now my knee is taking away time from surfing and snowboarding. I've turned to mountain biking and so far so good. I'm not even 50 but I played hard with multiple injuries in my earlier years. Most recently my ortho has put heal lifts and one with a slant in my shoes....
A good ortho can help a lot!
Fabulous video. Thank you. As you note, we are all unique individuals. For me stability shoes were not a help. The further inhibited my flute function. Switching to a minimalist running shoe did the trick. I could feel my muscles reactivating as I ran in them. Regular core training also helped improve my glute function.
Very interesting. Many thanks. Love your voice! Many will say that a runner needing support (structured) shoe for road work does NOT need a support shoe for "offroad". Yet we see fell and trail shoe which have clearly collapsed on the medial side of customers' shoe here at The Complete Runner Ilkley. Our immediate recommendation for trail is the ASICS TRABUCO which stil features medial posting as mentioned in the video. Ref. the lean, we see so, so many slower fell runners almost bending double as they WALK uphill in fell races with their hands on their knees. I think this makes it v.difficult for them to then run upright on the flat. Keep up the good work. Terry Lonergan
Thanks Terry. That’s helpful for me.
I do sets of calf raises (standing/seated) to help with the ankle problem.
Nice video, thanks. Donnie definately know his onions.
I injured my ankle as a teenager and I was hampered by this all through my running and usually ended up damaging it on the half and marathons I did. This had a knock on effect with my knee. Last time I had a dynamic fit and 3D scan I had a 30% deficit which I reckon will probably be worse now due to this year being a cycling washout due to family illness. Cycling does however improve it along with other exercises I was given by my coach the difference within a short time is significant. I’ll not be running again though as my lungs wouldn’t take it due to my lung condition but I did enjoy it when I could.
Pronation (ankle collapsing inward) is part of a natural running gait. Trying to eliminate it could lead to other problems.
I ran five days a week from my mid 20s until I was in my mid 50s. I was not exactly a speedster. In my prime, in good weather, I'd average 4.5 minutes per kilometer over 10 kilometers. I was surprised that there was no mention in the video of the running surfaces. I have recommended not running on an irregular surface. I would say "no" to forest trails that have fist-size boulders or tree roots sticking up. In fact, running on paved paths, walkways or even school running tracks allows a person to enjoy the surrounding rather than concentrate on the running surface and where the next stride will land.
That's a nice pace over 10k 👍
@@umbroraban1075 About 35-45 years ago I would run (I almost said "compete") in 10K races, some of which had several thousand registered runners. My 4.5 minutes-per-kilometer pace would have me finish in the top third of the runners. That sounds respectable but it often meant that I finished about 500th.
Some great tips, thanks very much. And so true: it's taken me a number of weeks to recover from a tweaked glute that had, according to the physio, switched off.
If it’s anything like my lazy glutes (very common) I have to fire them up before every bike session.
Yes, the problem occurred when I started running again but the physio watched me on an exercise bike and said the problem was obvious on there too, fortunately it's improving with exercises. I did a lot of running in my thirties and forties and never had a problem then so it's an age thing (now in my seventies). It's great that I now have the time to do the exercises and build it up slowly - one of the many positives of being older!
shorter cadence and shorter stride will happen instinctually if you run in barefoot shoes. Try it. You'll also strengthen your ankles and calves massively. Take your time and let your legs, calves, ankles, feet, and toes get strong.
I have tried it, both with barefoot socks and some Vivos. I still use the Vivos walking but not runnning.
Having someone watch you, and who knows what they’re talking about, is clearly a big help. The closest I’ve got is the treadmill and a camera and frankly, the footage was not pretty!
This was really useful Mike.
A lot ofthe same techniques shown are from a book CHI RUNNING. Id recommend
Yep, it's a good book. We did a Chi Running weekend course too, but clearly I've forgotten all I learned! 😁
Very interesting. May I offer one further thought on an exercise which has worked for me? During runs try to pick up your ankles so they come closer to your backside. Even if you can only do that for a short period at first. Consciously get your ankles up - you'll be surprised at how you speed up and at the work out that gives your muscles.
That's a great idea!
@@alwaysanotheradventure If it works for you, maybe you could do a video illustrating the idea for others. And if I may comment on an unrelated point, your videos have the best levels of any I have come across. Its amazing given what you're working with.
@@AndrewPawley11 Thanks Andrew - I'll keep it in mind for a future video, and I'm pleased you like them
You should interview the physio that sorted your knee.
I've interviewed the doctor who diagnosed the problem - that's coming soon. (Once you have the problem a physio can usually sort the issue).
@@alwaysanotheradventure I like the fact you pointed out in one of your videos that not all Physios are the same. A talented practitioner makes all the difference in rehabilitating difficult conditions. Great videos by the way
Okay all you "light weights". I was a runner for 22 years. Loved it starting out. I did everything right. Stretching, Always proper shoes. BUT. At 6'1" my lowest weight was 180. I would run every day. And races on weekends. My average training run would be between 6 and 8 miles. After 2 years of of this I found myself seeing a foot doctor...regularly. Name all the running maladies with feet, I had them. Seemingly so did most people I knew that were in my weight range. Yet the lightweights seemingly ran forever without issue. I finally quit running. I bike regularly now and walk occasionally. Seems my old running injuries are still plaguing me as my walking often hurts. Yet I can bike forever. So all you lightweights out there..keep running. And you Clydesdales.... Stop while you can and start riding! ( I am 70)
Running shoes - I used to run a lot, so I always found a good trainer ( cheap or expensive ) didn’t matter the cost it mattered the fit and comfort. Once I found the perfect one, I would buy three sets. One would get worn about 1/4 then start using the second and when the first was warm down 50% maybe 60% it went in the bin. This took years still and not weeks so the value was fine. You don’t want warm out shoes when your running.
I discovered girls exercise at about 45 maybe after getting injuries. Girls exercises were Pilates and Yoga …… and this was the key ability to improve core strength and less injuries….. who knew girls exercise was so hard😂😂😂. If you haven’t tried these give it a go.
Writing this just after an hour of Pilates...
but if you cycle frequently, you're lifting weights/resistance training and watching what you eat...why do you also need to run? Or do you just love it and want to do it in addition to cycling and resistance training?
Partly because as you say I enjoy it and we have a social weekly run. But also it’s easier to run than ride when it’s cold and icy.
@@alwaysanotheradventure Ah, OK, understood. I live in a warm climate year round. I constantly cycle but hardly ever run, lol! I enjoy your channel content.
Will you be including in your series the use, benefits of supplements, or are they overrated and you are better off eating clean and healthy.
Hi Paul - I don’t think I know enough about them to comment. What I use might not suit everyone
I can still knock off 150 km on the bike but can't run a hundred yards to catch the number 7 bus. How would running turn me into a better cyclist? I would have thought that at my miserable level the best training for cycling would be cycling itself.
If you have the time to just cycle then great. I’d also add strength
Non sport injuries from poor mechanics, lifting, raking, shoveling snow ect., are real tough as you age. Think, plan and be aware you're not as stong as you once were.
Too true!
Stop avoiding fat, eat more protein and run with a shorter stride and higher cadence.