One of the first things my strength conditioning coach focused on & continues to focus on, was strengthening my ankles. Reading through the comments above about pronation/over pronation, it makes so much sense.

So how do you strengthen your ankles then?

Interested too. My ankles hurt after last night’s, 2nd run in 6 months.

Gastrocs (calves) are usually the first to get lazy and overlooked (more so as you get older) for example. A lot of foot conditions can be helped or sometimes avoided by making sure they don’t get too tight either

http://www.runnersworld.com/trail-running-training/train-your-ankles

balance cushion for a couple of mins a day, eg while brushing your teeth. 5 quid upwards on ebay, nothing wrong with the cheap ones.

Try squats too.

So after 3 weeks and 68km the Asics went back to the shop!

The heel fabric had a big hole in it 😯

RunnersNeed were very good and swapped them without hesitation.

Now have a pair of Brooks Adrenaline GTS to break in

I’m on my 5th pair of Brooks Adrenaline GTS, I generally get a new pair each year (slightly different colour obviously).

They’ve been really robust, and cope pretty well with the 900-1000 miles I plod through. Last years did start splitting down one side after 800 miles, but I’m not sure thats too bad.

(I’m aware I should probably replace my trainers more often than 1000 miles, I’m just a bit tight).

So after 3 weeks and 68km the Asics went back to the shop!

The heel fabric had a big hole in it

Just had the same shoes delivered today, hope that’s a one off!

I change my trainers when they wear out. Not sure of exact mileage but it’s a hell of a lot more than 1000. That 500 miles guff is just sales talk and advertorial. No-one does that unless they get their shoes free.

this thread instantly made me think of my workmate who’s into his endurance running. hes just about to undertake a 200 mile run somewhere! 😯

hes always struggled with that plantar fasciliitis(sp) and last weekend he just did a ‘warm up’ 55 mile run over some big hills. his feet and shins were playing up beforehand but he wanted to see how they felt. got back in 9 hrs and said every step was painful, he was on painkillers for it. his leg was a right mess when he showed me, shin all red and swollen, with squidgy lumps. went for a scan and apparently he’d done his 55 miler with a broken leg! 😯

theres extreme and theres savage.

Or stupid ??

Tiger I always had trouble with the heel fabric in trainers wearing away until I started using the heel lock lacing up technique.
Do a search on Youtube for it!

with squidgy lumps. went for a scan and apparently he’d done his 55 miler with a broken leg!

Probably stress fractures. They are very painful and dont become “fractures” suddenly, there is a lot of build up pain, by the time they have become “lumpy” along the shin bone and the hairline fractures have appeared (on a scan) then you have been in quite a lot of pain for quite a lot of time! Only an idiot would ignore this type of pain and continue to train hard and race 😳
Although in my defence I was only young. Bit silly not to heed the warnings when you are as “experienced” as your mate!

I change my trainers when they wear out. Not sure of exact mileage but it’s a hell of a lot more than 1000. That 500 miles guff is just sales talk and advertorial. No-one does that unless they get their shoes free.

My current ones have done around 480 miles and there is very obvious wear in the middle of the sole. The uppers however are near mint (or would be if I cleaned them :D). I’ll be slowly switching over to the new ones over the next few months, imagine the old ones will have done around 600 when they become the backup/office set.

I’ve used GT-2000 in it’s various guises for 18 years, always buy last seasons for 1/2 price usually pick them up for £55-60. Only didn’t get on with one-years version about 15 years ago.

I tend to wear the upper fabric out on my asics trainers before the cushioning goes but I do run mostly off road but not at 69km

I’ve got Manchester Marathon next week managed to pull a muscle in my back this morning hopefully it’s just a twinge.

I was looking at last years GT-2000 however in my size strangely this years were cheaper (£76)

I have 3 pairs of shoes on rotation at once for marathon training, all the same sort. I keep one for racing (not just the marathon but any racing in the build up too) and the other 2 I rotate for training. Not Asics though.
However, if you are comfortable in the shoes then try and get hold of the same shoes if you can, although having said that, shoe makers seem to want to continually ‘improve’ shoes, which doesn’t always mean they feel the same.
Oh and good luck.

I have just had to withdraw officially from the London Marathon – a nine week old injury not showing significant signs of improvement, physio didn’t have much effect so I have seen the doc and they have put me on Naproxen and referred me to the musculoskeletal specialist at the hospital with a view of probably needing an MRI scan (pins & needles in both feet, hamstring/back of knee pain, lower back pain, glutes pain, muscle ‘hotness’ etc). They think it may be sciatic issues but are really just guessing right now.

Gutted.

Johndoh – I feel you’re pain! I’d be gutted too now if I was unable to go to London. All that work and nothing to show for it! Still you can defer it to next year so all is not lost.
My training is going well. I’ve done a HM pb and 20 mile pb in the build up so hopefully I can knock a few minutes off my Mara time too. Will see how it goes and hope I don’t pick up any niggles over the next 4 weeks!

Gutted for you John, training for it is a right ballache and to postpone due to injury is crap.

Hope you heal fast

Cheers – hoping to get back running again soon and trying for a few 10ks / HMs later in the year.

Failing that, I will retire and become a full-time trainer to my 7 yr old girl who is running at county level in cross country on Thursday at Dalby Forest 🙂

Failing that, I will retire and become a full-time trainer to my 7 yr old girl who is running at county level in cross country on Thursday at Dalby Forest

“Elbows out” 🙂

😈

First 5K on the Brooks and felt more natural quicker than the Asics did so ultimately/hopefully the Asics failing so quick may be a blessing

Ran 20 miles!

By god I’m knackered now..

Running is hard work, at 22km I’d run out of water and my pace dropped off a cliff.

https://www.strava.com/activities/916603901

Good running. The key with the marathon is the consistency of pace/effort. If you go out too quick you’ll have a really unpleasant last 6-8 miles. I deliberately did a 21 mile long run a few weeks ago where I ran the first 13 miles at 1/2 marathon pace PB pace. The next 8 miles was hell but I wanted to know my limits to stop myself getting carried away on the day.

Don’t get carried away by all the people rushing off at the beginning of the race if you get your pacing right you’ll be running past them in the second half of the race, which is a great feeling.

If you’ve done so already, download the Marathon Talk podcast from this week onwards as they’ll be taking people through race strategies up until the Marathon.

I’ve got Manchester on Sunday and I’m starting to get nervous, I want to run 7 1/2 minutes faster than last year to get under 3 1/2 hours. Managed 10 miles at 7.30min/mile last Friday on the back of a 10 miler the day before, which 30 sec/mile faster than Marathon pace and i’ve lots of long runs so should be OK.

Will download the podcast cheers 🙂

I’m in a different league to that though and will be happy to just get round!

I’ll be even happier if I get round in 4 hrs something

Good luck with yours 🙂

I’m also doing Manchester, aiming for a modest PB. Forecast looks ok for it.

Manchester went well 10 minutes off my PB at 3.28, here’s my pacing I tried really hard to be consistent managed to stay within 5% of both my average and target pace of 8 min/miles. All I can recommend is you decide on a time and try and stick to a steady pace to achieve that. You’ll feel fresh at the beginning and you’ll be tempted to go out to fast really try not to as it will hurt at the end. Captain how did you get on ?

3:28! Wow ! well done 😯

So how do you strengthen your ankles then?

Sorry, completely missed this.

Calf raises, pogos, single leg pogos/hops, depth landings. Feel pretty silly pogoing down a 10m track, but it’s really helping.