Thigh girth, running style, knee replacements and pointed out feet.

A completely unscientific study of the knees of obese people watched while on holiday based on my knowledge through rectifying a recurring knee injury suffered back in the 1980s. In no way is this article anti obese people, it is merely an observation.

Background
I have, luckily, only ever suffered one running injury. Back around 1986 I started getting pain in the knee of my left leg, on the inside of the knee only. This got worse after a couple of marathons and ended by my leg locking up completely during the Swansea 10k resulting in me falling over, not being able to straighten my leg. My running colleagues at the Pontypridd Roadents said I had a strange running form but couldn’t explain further other than ” you run like a crab! ”
Shortly after that we moved to a new house at the top of two hills and this, coupled with my knee pain, pushed me into a break from running that lasted twenty five years.
My return to running came when my stepson told me he was going to run a marathon, instead of encouragement I laughed and told him that even at my age I could run further than him, he signed us both up for the Edinburgh Marathon without telling me.
My next birthday present from my wife was a series of lessons on how to run. Some people may have been offended but, on reading the pamphlet that came with the lessons, it explained that a trained person would video me running on a treadmill, discuss with me any issues and then work on rectifying those issues. In my case it was discovered that my knee problem came from my shoulder. That’s right, from my shoulder. My left shoulder dipped while I was running, making my left leg shorter than my right leg. To compensate I had to bend my left leg outwards putting strain on the inner knee every time I put my foot down. In case you can’t imagine that, think of someone being bow legged but only in the left leg.
Over a six week period we worked on my keeping my left shoulder up, running on a treadmill in front of a mirror and then taking that posture into road running. I now run with much better posture and only have to think where my left shoulder is when very tired at the end of a race or long run. Think Alastair Brownlee, now think much, much, much slower.
We then worked on foot placement as my right foot was facing forward in the direction I was running but my left foot was splayed outward, shooting off towards the left. This I had to concentrate on more while road running but eventually programmed my brain to have both feet facing forwards while running and also, as a bi product, while walking.

Observations
Two weeks in the sun on the island of Sal in the Cape Verde islands helps your brain relax and wander, much as it would do on a long run but for a much longer period. Because people in and around the beach were scantily clad, I started to notice their knee and foot placement. I had always imagined that there was a very simple equation that went – obese people are heavy which puts a strain on their knees which eventually forces a knee replacement operation. I soon discovered that obese people have larger than normal thigh girth and are unable to get their feet together. They can either walk with their feet apart, as if they have wet themselves, or bring their feet together by bending their legs and becoming bow legged. This bow leggedness reminded me of the shape of my left leg prior to rectifying my problem, I could see the strain on these people’s inner knees and wondered how long it would be before they had severe knee problems requiring a knee replacement.
Happy with this observation I started walking around with my head down looking at foot direction of everyone at the hotel. I discovered that the larger you are, the more your feet point outwards as you walk. Perhaps this is a natural reaction to someone who is wide, the extra width on foot placement stopping movement from side to side and thus the person falling over sideways.
I started to think that I was the only person on the island that walked with feet pointing forward and then noticed someone walking towards me with very straight, forward pointing feet. I wondered if it was a runner, looked up and saw the tee shirt “Munchen Halb Marathon”.

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Over Reliance On Gadgets

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These thoughts inspired by reading over an old blog and realising how easy it is to over rely on a gadget!

The old blog was titled “A non-programmed too scared to run week.” To cut a long blog short – I pulled out of a very cold and wet half marathon after about 4 miles because of a hugely increased heart rate that scared me rigid at the time and made me seek medical advice the following day. After a normal ECG and normal bloods my GP advised me to carry on running.

After about a month I was out on a HR zone 2 training run and looked at my heart rate and was shocked that it was showing over 200, shocked mainly because I was running down hill. As I started up the other side of the hill and started puffing, my heart rate dropped to 72 according to my Garmin, something was obviously amiss.

Ignoring my Garmin I trundled on and started thinking about the half that I had dropped out of. A couple of days later I was going to give the Garmin another chance. It would not start and had died. I placed it on charge and went for my run and on return, took the Garmin off charge – it was still dead.

Happy that it was the Garmin at fault and not my heart, happy that it was the Garmin that was dead and not me, it was confined to the back of a drawer.

Did it put me off gadgets? Did it put me off Garmin? No to both. The photo is my 310XT which I love. I think I might think twice about receiving a dodgy message from this monitor though. (note the photo is from the catalogue, I do not run 10 miles in 52 minutes)

One message I did get from my 310XT shook me a bit. I strapped it on for my first run in Cape Verde while on holiday (see below) and, after trying to find satellites for a minute or two a message appeared on the screen “Have you traveled hundreds of miles since your last run?”

I told it yes and all was well with the world.

 

Running on Sal, Cape Verde

Did a “Tripadvisor” review of the hotel where we stayed and the island recently which had a bit on running from the hotel. Thought it might be worth cutting and pasting the ‘running’ section into my WordPress blog and tagging names in case anyone else is looking for advice before leaving on a holiday there.

The hotel was the Riu Garopa but the notes refer just as well to the Riu Funana which is next door (same hotel, complicated, refer to Tripadvisor reviews) on the island of Sal in the Cape Verde Islands just off Senegal, Africa. The cut and paste went thus;-

I am a lark so run in the mornings and usually started about 5 to 5.30 in the dark and watched the sunrise as I ran, the sun coming up at around 6.00 (this is in November). All the local runners are out at this time in the morning, before the heat and before work. Even so, I added one minute to my usual miles per minute pace, at the start of runs as the breeze disguises the humidity levels as you run. It is only when you stop that the sweat drops off you like a waterfall.

Carrying water is a must. (I wrote that as sound advice that I, myself, ignored). To put your position in the world into perspective, travel due east and you would reach Senegal in Africa, travel due west and you would reach Mexico. We always take oral re- hydration with us on holiday in the shape of two tubes of ORS hydration tablets that you dissolve in bottled water – one of these after a run works wonders.

Unless you want to loop around and around the hotel gardens (possible, safe and observed being done while we were there) then you must venture out onto the roads. Please avoid the beaches to the east of the hotel – you do not want to be responsible for disturbing turtle nests! All the pavements outside the hotel area are of cobbles cut from volcanic rock, but not impossible to run on, not a trip factor, more a decent exercise for the ankles (note, us runners emphasise the positives in life and banish the negatives).

Watch out for roads being slippery though as a build up of oil, diesel and tyre rubber will not have been washed away with the rain as there is no rain.

Run number one was going to be to the old port of Santa Maria and back but was curtailed before the end and ended as a three mile jog. The reason? On reaching the town it was obviously kicking out time (dawn) at the Pirate night club and I didn’t fancy running through the drunks. Lone female (or male for that matter) runners note this was a Sunday morning after Saturday night celebrations. This run was out of the hotel, turn right, turn left at the massive palm tree (radio mast in disguise) and keep going until you reach the Pirate Nightclub. Three miles round trip approximately.

After confirming that I had been on the right route for Santa Maria with the Thomson rep, I tried again and it was well worth it. I got one of those early morning runner smug feelings as I stood on the end of the working pier near the Old Harbour, watched the sun come up, watched the colourful boats return with their catch – knowing that I was the only tourist there and everyone else had missed the moment. I then explored the whole town by jogging every street and backstreet and watching the town wake and its citizens walk to work. There was very little sound except for cock crowing. The odd lorry, two cars and a scooter were all I saw as motorised transport.  Every time I took out my map, someone approached to guide me on my way.

Next run was a five and a half mile loop. Out of the hotel and this time turn left towards the town in the distance where all is painted white. Pass one Melia Hotel and when you get to the Melia Dunas your road forces you to turn right. The next roundabout directs you right towards Santa Maria. A long straight road where you have constant vision of the giant radio palm tree mast, this is a dual carriageway but is unlit so try to hit it after dawn.

As you enter the outskirts of Santa Maria, go straight over the roundabout and you will find a petrol station next to the Pirate Nightclub. You will then know where you are from the runs described above. I did, one morning, attempt this loop in reverse but the long straight road between the garage and the Hotel Dunas was too dark and as there is no pavement (you run on the cycle track divided from the road by a white line) I turned around and did intervals between lamposts back to the hotel.

Further runs were a combination of all of the above. After every run, after first discovering a mess on the floor of the hotel room and corridor, I removed running shoes before entering the hotel block. Your shoes will be covered in an odd mixture of sand and tyre rubber!