Gait retraining (running) recommendations - London/southeast?

[QuattroFromagio]

I need to get into exercising as I"m 50, quite overweight and unfit. Swimming isn't going to happen for lots of reasons. I cycle a bit, but really I'd rather do some weight-bearing exercise like jogging.

But I just can't seem to do it without injury. I have started and restarted couch to 5K about a dozen times over the years, often with long breaks to try to recover in between, but it never works (can't get past about week 3 without crippling pain). I've seen lots of physios, sports massage, had orthotics, etc to see why I get so much pain in the sides of my ankles, but nobody seems to be able to work it out. One suggested chronic compartment syndrome, but as I wasn't seeing her at the time when it was worse, it was just a guess.

I know that there are running workshops or even one-to-one coaches that work on gait retraining, things like Chi running, POSE method, etc. Does anyone have any recommendations? So many of them look like they mostly work with really serious athletes etc, and I want a workshop/person that would be suitable for total beginners who can't run at all.

I remember seeing lots of workshops avialable pre-covid, but there is a dearth of them now. So any recommendations welcomed.

Hey I'm not sure if this will help you, but I went to Profeet in Fulham and had my gait analysis done and bought (expensive) insoles and shoes that adjusted my overpronation and I've been able to run for the first time in my life without pain. I've been running for the past three years without the ankle pain I've always had.

Thanks; I do have the expensive orthotic insoles already to help with the overpronation. But I think the problems are somehow higher up than that. I'm envious of you running without pain though!!

Are you having breaks e.g. not running consecutive days, to allow you body to recover? This is good practice for all sorts of training/ sports. Also, have you consulted a chiropractor or osteopath to check that there aren't bone alignment problems that are being exasperated by the exercise you are doing which then causes the pain? I would try both of these things to see if this helps. Also, Good on you for persevering. Also, if you can join a gym then the wights and rowing machine might be good options as these mean that there is less pressure on your legs but you are still building muscle and exercising.

I usually do regular strength exercises to prevent injury when running, focussing on building strength in my glutes and quads, changing my running style to shorten my stride and it's really helped, Pilates was really good too for building core strength.

Thanks for the ideas. . I'm not doing running at all now, just walking, but yes when I was, it was only 3 times a week. I was following the first week or two of a more gradual couch to 5K program, so there were really only 1 min (2 min at most) sections of running in there. I've been to chiropractors and physios before, but not ones who are very specialised in running or anything. The physio didn't see anything wrong with my gait, nor the podiatrist. But clearly there is something going on!

I think glutes etc exercises would be quite useful as the problem must be something 'higher up' my legs and/or my running gait, but it would be good to have someone figure out exactly what I am (not) doing. I suspect I"m not using my glutes at all, but besides strengthening them, I'd also have to change the way I run to make sure I"m actually using the right muscles. I hoped there might be gait specialists who could do that sort of thing.

I've been walking more lately as I thought that might help in the meantime, but actually i still get the same sort of pains, so it's probably less to do with running, and more to do with hip/knee/etc and general gait.

I have gait issues, and what is usually needed most is strength and conditioning that's specifically targeted at runners. If your core/hip/route muscles are too weak, that will cause pain elsewhere in your legs and ankles when you rub.

Seeing a physio who specialises in running and gait analysis is definitely a good idea. Meanwhile, there are online programmes available to help you train for running strength:

runrightmethod.com/

Yeah my physio is a runner himself and he was the one that gave me the specific strength exercises that focused on glutes, core and quads, made a massive difference

was it in London?

A lot of physios say that they deal with runners all the time, but I'm not sure that is the same as being specifically trained in gait etc. The running shop near me has a physio that works there but he just seemed to be a generalist in sports medicine, and when I had a chat in the store briefly, he didn't seem to be able to say anything very specific. Of course it might be different with a long examination etc first.

Helen Hall in Amersham is pretty amazing. I saw her years ago.

Also check out David Grey Rehab. He’s in Ireland, but has an online presence on Instagram and his ‘Lower Body Basics’ program has helped me. Cheaper than a single visit to lots of physios too! instagram.com/davidgreyrehab?igshid=YmMyMTA2M2Y=

wow, Helen Hall sounds like exactly what I need, apart from the price tag.

I'll check out the body basics program too.

I just looked at Helen’s website. It’s a lot more advanced than when I saw her about 10 yrs ago and a lot more expensive! She is great though.

Does it have to be running you take up? I’m also someone who always gets injured and I’ve come to the conclusion that running isn’t worth it. How about strength training? It’s good for bone density and added advantage that it may help iron out whatever imbalances or weaknesses that are causing your running issues.

Another option, which sounds a bit bonkers but I’m exploring at the moment, is to do with balance, applied neuroscience, and the interaction between brain and body movement. It’s called Z Health balance gym and there are various people trained in it in the UK. The guy I’m seeing is an osteopath too…

I’ve only just started the program though, so I can’t say yet if it works… But it’s promising so far

Interesting - will be curious how you get on with it!

It doesn't have to be running, but realistically ,it's the easiest to fit in my life. It's free and I can do it any time and from my front door. So I'd quite like that. I don't think I'll be joining a gym or pool for the expense. I could do online things from my very small front room but it's a tiny flat and not lots of space. But one of the physios I saw did say that running probably wasn't ever going to be my thing. It would just be a lot easier. Even walking would be ok but it hurts too, and I'd like be able to get out and back within 30 min and feel like I'd done something aerobic!!

Shame I didn't see Helen Hall years ago then before all the fancy equipment and prices. I think I just need a good expert eye. It says on the website that one day, workshops might start up again, so I might see if I can get on a list to hear about those, as that would be cheaper.

If you do Pilates and or yoga you will build strength and mobility . If you try and just run at your age you will injure yourself. No amount of gait training will help unless you have the strength and mobility to maintain good posture.

brisk walking is thought to be as beneficial as running without the impact injury risks.

Sadly walking also makes the same bits of my ankle/leg hurt, though I am trying to do more of it.

But yes I think I need to work on the strength and mobility as well. I did yoga for a bit and a physio-led nhs pilates class for 6 weeks, but because I'm hypermobile, I wasn't never very sure if I was doing the movements correctly, and the teachers didn't say or correct anything, as it all usually looks ok from the outside!

I think if walking hurts then, and I mean this kindly, it’s bonkers to be trying to do running (sorry!)

I'm afraid I agree - forget about running if walking hurts.

It sounds like you have baffled various professionals? I'd suggest Pilates and a specialist (private) sports physio but it sounds like you have tried that?