Hello

Blackhorse:

Welcome. You've come to the right place. Sounds like you've already been through most of the early stages of transitioning. I'd suggest first increasing your cadence, which will get your heart rate up more. Try to do so without increasing your stride length, though. Here's where the treadmill can hurt you - it gives you an artificially soft surface that will let you form bad habits (like a long stride and a hard landing) that the real world won't allow without damage. I don't think you run any risk of increasing your pace by increasing your cadence. Lengthening your stride, on the other hand, is a definite risk to watch out for. But if you're running and not breaking a sweat - and don't want to do so just for the fun of it - then you do need to speed up that cadence. The "average" is 180, but I find mine to settle in at about 210, so find what works for you sustainably while being challenging.

After that, I'm a huge fan of running outdoors for several reasons. First is that treadmill running works differently than road/trail running. On the treadmill, your body is working at keeping you upright and from falling off the back of the treadmill. Outside, you are propelling yourself forward (ideally by leaning forward from your ankles). This feels and behaves much differently on a rear-moving treadmill than on the stationary earth. Secondly, there's a lot more to see outside in God's world than CNN or HGTV on the wall. Thirdly, if you're stuck on a treadmill, you are limited where you can go to run. I can run anywhere in the world with a pair of shorts and a t-shirt (and maybe a pair of minimal shoes if the terrain's too rough).

As to an incline producing bursitis, that's a new one on me. I've run flat, uphill and downhill over the last 30 years without any issues other than having to work harder muscularly on the hills. I can't speak to that one, but I think a series of short trials outside with some limited hill exposure - STOPPING IMMEDIATELY IF YOU ARE HURTING YOURSELF - might be the best next step.

Glad to have you with us, and keep us posted on what's going on along with any questions that come up with your experience.

My start in BFR came exactly as you described yours. Only I went outside on a rocky trail for my first run. Nowadays I run in VFFs for the rough trails - live and learn.

I think Phil's got the right idea. Whatever you choose to do, just go easy on changes and you'll be fine. I think you must be one of the most patient (or risk averse) runners in the universe to run on a TM 7 months without breaking a sweat.

If you want to try outside find a park with a paved path and start with even just 100 yards. Do it on your way to the gym and it won't take any time at all, hardly. My recommendation would be to skip shoes entirely in the first phase, if you're going to take it outside. Your feet will train you better and you will pay MUCH better attention to both your form and to what you are running on.

Hi and welcome

Your story is a pretty good testament to the value of ditching the shoes.

Something you might want to start doing is leg strength work while you're at the gym. Work on the quadriceps for the most part. And ankles /calves too.

hey there,

for the quads, this basic machine (not sure what it's called in English, doi)




Basic idea: Alternate each leg individually. Something like 8 reps right leg, 8 reps left, repeat three times to make one set. Do three sets w/ one minute break. Set weight by first determining how much you can do 15 reps with (start with 20kilo/ 50lbs?).

Followed by 'HIT' training for each leg: Increase weight, lift slowly, hold outstretched position 5-10 seconds, lower slowly and not completely to rest (leg still under some strain), hold 5 seconds, lift slowly... repeat ... maybe three times left leg followed by three times right leg, don't alternate legs on this exercise. Legs should be shaky, jittery, by the last rep.

Excellent support exercise for the knees, which in turn support everything else.

Calves aren't that important for isolated strength work, they'll get all the work they need when you run barefoot. But the ankles, and I guess your ankles in particular, should benefit from calf work. Actually, barefoot running uphill is great for that. But you have to be sure the heels are touching and the ankles are flexing. Let the Achilles do the work (but obviously don't wanna overdo this stuff!)

But the bursitis thing is strange, so caveat emptor. Have you had it looked at?