Running on Pavement?

Nick T

I'm a guy that just finished freshman year.
I ran XC/Track and right now I want to start training for XC.
I got 23:05 last year as my PR (I know it's bad, but I did it mainly just to stay in shape).

I ran a 22:59 a week ago on a 5k after running light (about 15 miles) the week before.
It was definitely not my best race. I started too fast (6:30 1st mile) and I got a very bad side stitch at about the 2 mile mark but I kept running but I went a lot slower (might have been due to lack of stretching since I came a bit late).

This year, I want to get 19 minutes. I'm willing to put in a lot of hard work. However, I was wondering if it's okay to train on pavement. I want to improve greatly but I wasn't sure if running on pavement would be bad for me. Normally, I would run around my neighborhood so I don't know where I'd run if I couldn't run on pavement.

Answer
I run 1700+ miles a year on pavement. 32-36 miles a week. Luckily I have some of the greatest paved bike/pedestrian trails in the country right down the street.

Not saying I've never been hurt but in the last 2 years it's only been an ankle sprain (knocked me out of running for 2 weeks) and a painful knee (started training runs too soon after running a marathon, just dialed back the miles for 2 weeks and retired those shoes).

I'm 42 years old, you are almost 30 years younger, you shouldn't have a problem.
Just listen to your body, if you feel pain, assess how much it really hurts and decide whether or not to stop before it becomes a more serious injury.

Do not take anything stronger than a little aspirin, if that, before your runs. Some people make the mistake of taking advil, tylenol, etc. before their runs, all that does is mask the pain or injury while running and may not alert your brain before it becomes something more serious.

If you do run around the neighborhood be very aware of drivers not seeing you ( texting, cell phone, stupid, whatever) Car-hits-runner, runner loses every time.

I'm knock kneed and I walk weird...should I join the indoor track team in my high school?

Sherry

I already run a few miles on my spare time but I'm not sure if my knees are going to impair my running or not. :/

Answer
If you want to be involved in track and field then do so. You will never know what your real potential is or isn't without trying.

Food for thought:

All runners who compete need a closing kick. So, learning the proper technique to sprinting 100m with standing starts is very helpful.

A better 100m run â form and technique will get you there. - ptfa.geo answer:
http://answers.yahoo.com/question/index?qid=20100702191734AAczh6q

- - - - - - - - - - - - - - - - - -- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

After that, distances will shape your mindset on improving your speed. You have to find suitable techniques, to your style of running to achieve faster running times.

Running Technique Keys:

Faster Running in General:
Running faster requires - either, a higher out put of leg rotation or running on your toes or both. Pumping your elbows to the back harder and faster is the key to getting a higher leg rotation. However, XC runners should stay away from being too high on their toes - risk of twisting an ankle is too great.

A racing shoe that properly fits your foot and used for race purpose only, will enhance your speed. Placing a thin insole in your racing shoe makes your racing shoe feel very comfortable for running in without soaks. Replace the insoles when they begin to show signs of wear or when they are flat in your impact area. They can be bought in some grocery stores.

Faster 100m -
requires 100% application of arms and legs at a maximum output rate.

Faster 200m (curve) -
requires special lean techniques for running the curve at top speed. The straight lean for wide curves and the "T" Torque for tight curves are the dormant lean styles. Application of the 100m running technique is used for the straight.

Faster 400m -
requires strategy, stamina, cursing power and a burst of closing kick energy. Having enough energy to close strong is the key.

Faster Speed For Races Greater than 400m -
requires strategy, higher leg rotation endurance, cursing power, body ventilation and relaxation skills, an on-and-off valve for generating power with your arms and, a final burst of closing kick energy. Having enough energy to close strong is the key. (Your technique is knowing when to use these essentials.)


Faster Hurdles:

Requirement:
One needs to have an ability to go air born in a balanced manner and then return to earth by hitting the ground running.

The secrete to hurdlers' speed is in; the placement of their starting blocks, the rhythm in their running between hurdles, the use of their arms, the placement of their lead leg after clearing the hurdle and, the methods needed to close out the last four hurdles.

The hurdle heights for high schools are:
American Girls - 30 inches and 33 inches
American Boys - 36 inches and 39 inches

The hurdle heights for college and open divisions are:
American Women - 30 inches and 33 inches
American Men - 36 inches and 42 inches


Faster Race Walking:

Requires:
Sustained pressure on the hip joints. One must have an ability to keep one foot on the ground at all times while walking forward after locking the knee joint. Power swings with the elbow in conjunction with accentuated hip swivel provides the power behind speed walking.


Training Days:
http://answers.yahoo.com/question/index?qid=20100909182936AAHVBwn


Short Sprinting Tips: - ptfa.geo answer
http://answers.yahoo.com/question/index?qid=20101024101423AAER6nI


When to use - The Closing Kick For Distance Runners: see ptfa.geo answer.
http://answers.yahoo.com/question/index;_ylt=AiF.bpXhcsgS0g2OYXMn5B3ty6IX;_ylv=3?qid=20100919081507AAOU8qd&show=7#profile-info-YWloLyZtaa




The Principles Applied Towards Field Events: see ptfa.geo answer.
http://answers.yahoo.com/question/index;_ylt=AkpTsW5LFtKZ0M0TLVDr8Qbsy6IX;_ylv=3?qid=20100911071307AA37UMc&show=7#profile-info-Faj0PR0Aaa



Stretching: - see ptfa.geo answer:
http://answers.yahoo.com/question/index?qid=20101025220949AA755C3



http://www.iaaf.org/



http://www.trackandfieldnews.com/

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would nike free runs make a good parkour shoe?

John S

im a 5ft 10in guy 165 pounds so im a little heavy should i get something with more cushion or should that be fine. also my arch type is med.

Answer
Ok, If I were you I would use the Nike Free 7.5 as a transition shoe into more barefoot shoes. Then go to the Nike Free 5.0 which has no arch support. Once you can handle that and have gotten as lean as you want, transition to a barefoot shoe like the merrel barefoot glove or my favorite the Vibram Five Fingers. I've written parkour relevant reviews on all three of these shoes on my site and specifically talk about the Nike Free as a transition shoe to get you into more barefoot running and barefoot style parkour.
Why do you want barefoot? 1 word. Proprioception. This is how many nerve ending on the bottom of your feet are stimulated with a given movement. The more flexible the shoe, the more nerve endings are involved in balancing the foot and body which leads to greater body awareness- which is of course vital to Parkour.
Learn more here:

http://phoenixparkour.com/2011/06/phoenix-parkour-parkour-gear-parkour-shoes-nike-free-5-0/

Any recommendations for K-Swiss Parkour Women Shoes?

confused

I am a woman that has been practicing parkour for several months and think it's time to buy new shoes. Recently, I have been trying to do a horizantol wall run and could only do two steps with my Nike tennis shoes. I wanted to buy Nike Free Run Shoes since I am quite fond of Nike, but I heard they don't last long. So, I have been doing research and found out K-Swiss is one of the best options for parkour shoes for women. Which K-Swiss shoes would you recommend? They could be old shoes that existed no longer than 2 years ago...I want to buy a new pair that is still selling in stores. BTW please do not suggest me any men shoes, because my shoe size is 5, so I would not fit in any guy shoes.... Please list the full name of the K-Swiss shoes and your reasons. My budget would be $35.... I mostly practice on walls, not rails...

Answer
The best K-Swiss shoe for parkour I know of is K-Swiss Ariake. They've got a lot of traction, good support, and yes, they do come in women sizes. From reviews I've read most say they'll last for awhile since they have a lot of support (which is typical of a K-Swiss shoe) but keep in mind K-Swiss (or really any good running shoe) is going to be expensive. (Most K-Swiss shoes are at least 90 dollars)

Your right not to get Nike Free Run shoes. Even though flexible and light they have little grip and probably wouldn't help much on your wall runs. They're more meant for just running.

So maybe K-Swiss and Nike aren't great shoe departments for parkour. Which is understandable, neither of them have a parkour department. But there are traceurs out there who have designed and created shoes specifically for parkour and may be a little more in your price range.

1. KOs. KOs are shoes that have been designed by the WFPF (World Freerunning and Parkour Federation) and created to be "The Parkour Shoe" (they were tired of people asking them what shoes to get). Nonetheless its still a pretty good shoe and might be what you're looking for. Its got great grip, durability, support, and flexible (more flexible than most shoes its size). Plus they're like 39.99 which is a lot cheaper than the $100 Nike free runs or $135 K-Swiss Ariake. If you want to read a review on these shoes here's a great one that shows the bright, and not so bright, side of the shoes: http://www.flipyeahparkour.com/2011/09/wfpf-ko-shoes-review/

2. Visions. Visions is a shoe distributed by Parkour Generations which is based in the UK so if you live outside of the UK then international shipping may be a concern on cost. Either way visions is similar to KOs but seems to have a bit more padding and durability. Here"s a quick review: http://www.youtube.com/watch?v=66gZRAWhrlE

3. Feiyues. Feiyues, a shoe distributed in the U.S by American Parkour, is a great shoe. Its very light, very grippy, very flexible, and will easily tell and correct your mistakes. The down sides being that it doesn't have much support (which can be seen as a good thing) and isn't very durable but I think it makes up for it since its only $20. Here's a great review over them: http://www.flipyeahparkour.com/2011/11/feiyue-review/

4. Vibrams. Vibrams, a shoe most renown for their five finger shoes but have recently been making shoes with regular toe boxes. I love these shoes. I got them a year ago and they are the most comfortable footwear. They are the lightest thing in the world, super flexible, very grippy, durability is better than average, and specifically made to let your foot move naturally which helps strengthen your feet and ankles. You have to be careful when starting out with these shoes but I definitively say its worth it. If you do end up getting Vibrams I suggest getting a running pair.

I hope I helped but remember a shoe is just a performance enhancer. Ultimately you are going to be the one climbing up a wall not the shoe.

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