Sub

[@theghostofpcs2391]

I hope everything goes well! As a 52 year old, slow woman, your videos are very motivating. I run mainly for fun, but I still want to get faster, and it's always good to see that it's possible.

[@global-runner]

Thanks for your lovely comment! It’s definitely possible. We just have to be more clever about it!! (And luckily with age comes wisdom, right?). :)

[@genmmygem1908]

Awesome vids thanks for sharing your journey 😊I'm a 60 something chick😂 running regularly 🎉and abs loving it.I take tumeric supplements to help generalised inflammation,also do kettles and pilates X3 times per week consistently .Google antiflammatory foods & eat loads regularly.Good luck 🤞

[@global-runner]

Thanks for reaching out! I really appreciate your comment! Interestingly I’ve been having turmeric shots while I’m in the UK (from Pret a Manger!) and they do seem to be helping. Thanks for the tip! And good luck on your own journey!! :)

[@genmmygem1908]

​@@global-runnercheers, if you can, let us all know how you get on with the tumeric long term 😊 Ps @ 50 you are a mere youngster👏

[@clintdickens3825]

Can't wait to see how it goes.

[@global-runner]

Me too! :)

[@mihailovukojicic65]

What a nature, a place for running, I envy you guys!!!

[@global-runner]

We are so lucky. And at 5,500 feet of elevation it’s great for fitness too!

[@ljracer1]

As a 52 year old runner. Looking to break 3 for the marathon. Love your content. I had an issue with my big toe. Same location you have. I thot it was bad toe joint etc. i was side lined for years!!!! It was just an overly tight calf. There are several trigger point in the calf that ultimately pull on and refer pain to that joint specifically. I did a ton of calf smashing (see supple leopard). And calf stretching against the wall. See the leopard book. It’s amazing I went from not able to run. To putting 60 miles a week consistently now.

[@global-runner]

Thanks for this comment! My physio immediately spotted it as a tight calf. He needled it and it’s way better. Still not fixed. But way better. Thanks for giving me some hope - sounds like yours was fixed quickly! Good luck in sub 3. That’s a big goal…

[@ljracer1]

@@global-runnerit will take some consistent work to fix your calf. I just made it a daily routine and gone in a couple weeks.

[@darkhorse1144]

Hey Duncan, Injuries, I have had so many and have pretty much all the popular injuries due to repetitive running, what I can tell you is that every time we get injured it usually cause our bodies haven't adapted sufficiently to the stress of training, being a runner and getting injured is just par for the course. My best advice is most bodily repairs require combating inflammation. So your cold dips, rest , but also any foods that are high on the anti inflammatory spectrum. Berries, ginger root, turmeric, apples and so many other things, anything that promotes the healing and healthy blood flow to the area. As to your arthritis it may not only be overuse activity that causes this but anything that may promote inflammation. You'll have to keep researching that. Looks like you are doing all the right things. Just curious that beautiful dirt road you were running on in the Rockies, where is that place? wow really spectacular scenery. Keep calm and Carry on! , Montreal awaits you.

[@global-runner]

You’re right. Combating the inflammation is the key part to all of this I think… That’s the spray lakes road above Canmore. I call it Magnolia Road because it reminds me of what I’ve heard about that famous road. Great place to run (although the dust from the cars can be a bit much). And at 5,500 feet of elevation, it’s always a workout!

[@ciaranmurphy-royal5262]

Hey Duncan, dealing with a similar issue here. Haven't found a decent physio like Tyson in Montréal yet! But following along for the advice you're dishing out- I like the idea of dropping the easy ones and keeping the intensity! Happy to see you're still on your feet and nailing the workouts. 💪

[@global-runner]

Sorry to hear you’re struggling mate. Hopefully you’re back up on your feet soon! Want to see you on that start line!

[@triabit]

I have bunions on both big toe joints. The advice from my podiatrist was to wear stiff shoes when running - so carbon shoes if possible, wear wide toe box flat shoes is everyday life. So I run in carbon shoes on long runs and wear altra on easy runs and wear crocs around the house. I also us the toe spacers in the evening. I still get pain after long runs but its not got worse

[@global-runner]

Thanks! These are good tips. I already have some altras and some toe spacers so I feel like I’m on the right track. This is great info though, thank you.

[@housseinmarzouki4704]

Repeating myself, always nice to have ur thoughts! A lot of video to catch up...

[@global-runner]

Thanks for repeating it! I love hearing these types of comment! :)

[@ulfeliasson5413]

Turning 50 myself soon. Is it stupid to run att maximum heart rate at this age? If my stupid hp ever heals, I want to go at it full force. Sub2:30 is an amazing achievement dude. Well done.

[@global-runner]

I’m not a doctor. And you’d have to build up to it. But I’m not worried about running at maximum heart rate. I rarely get up to maximum heart rate to be honest. But I’d definitely push to it. (Again, I’m not a doctor! You should check with your doctor before you do!). :)

[@ulfeliasson5413]

@@global-runner Thank you. Good to hear. I can't even imagine doing a marathon in your pace, Simply tremendous.

[@global-runner]

That’s years of training!! :)

[@ulfeliasson5413]

@@global-runner Incredible, 2.30 is science fiction good! I would be happy with sub 3.00, but it won't happen. Too many injuries, but a nice goal to have..

[@jeffmather5594]

I want to move back to Alberta when I watch your videos. Beautiful footage! Anyways hope you can manage the injuries. Just hang in there and err on the side of caution.

[@global-runner]

It’s such a great place to run! Great advice. (And yet always so difficult to follow!). :)

[@kazchandler2074]

An X-ray may identify if you have arthritis of the foot (I’ve finally decided to have my knee X-Rayed! My physio thinks that this may be my issue too :( !). Eating more oily fish like salmon in your diet helps lubricate the joints or a fish oil supplement (if you don’t eat much fish!) Try running on softer surfaces like grass, trail or a track, rather than pounding on the pavement This might help ease the pain while training until it improves. Being so fit must be an advantage to help with your recovery. Love your weekly updates ! ❤

[@global-runner]

Thank you! These are great tips!!

[@dsidney5121]

Hey. Alternating hot/cold treatment for toe, consider purchasing a home TENS machine, massage, ask your physio about taping it during runs/racing. It will provide joint stability and reduce pain. Your physio can send you a quick instructional vid. I would advise not doing this without your physio’s recommendation. There is also a prescription medication (topical) that is very effective for pain and inflammation reduction. We call it “magic cream” in my clinic ;) Good Luck

[@global-runner]

Ha ha! I like the sound of magic cream! :)

[@angeloudy]

I'm only new to running and I hurt my hamstring a couple of weeks during a long run. There some issues I need to fix like muscle tightness, relaxing here and there. However, I noticed that when I run on the grass with very five finger shoes that mimic barefoot, I don't have any pain. As soon as I switch to my Vaporfly, the pain comes back. Tried a few times, results are very consistent. That was during my recovery weeks. Now that my tendon is almost recovered, I don't feel pain in vaporfly shoes anymore. Some people say humans are designed to run barefoot. In my case, it helped me maintain my training during recovery.

[@global-runner]

I hear ya. I bought a pair of altra to walk around in which I think will definitely help. I’m a bit nervous to run in them yet but maybe one day…

[@RobE8475]

Super motivating.. thanks. I got into running last year and ran a 1.54 half at 49. I want to break 1.50 next spring but I have discovered the most annoying thing about running.. injury! Can literally feel my running fitness drift away, which is sad after all the hard work.

[@global-runner]

Thanks for your comment! You and I have the same goal! Sub 150 at 50! :) Yeah it’s so frustrating. But try not to let it get to you. You’ll be stronger when you get back at it. I guarantee it!

[@bettinapoulos7891]

I’ve heard good things about the mineral Boron . Apparently It helps your body absorb other vital minerals and can help with arthritis🤷‍♀️ Fantastic content as always !! Hope you have a good day in Montreal💪💪

[@global-runner]

Thanks for the comment and thanks for the tip! I’m definitely going to look into that. Never heard of it before so you have piqued my interest!

[@rheno03]

Great video, I hope you joint will be ok! Good luck for the half marathon on Saturday!

[@global-runner]

Thank you!! I’m looking forward to a decent run. See how marathon pace feels…!

[@rheno03]

Looking forward to see a video about it!

[@amitsrivastava5743]

Rule out elevated Uric acid levels with a blood test

[@global-runner]

Good point. Hadn’t thought of gout…

[@amitsrivastava5743]

Gout very commonly affects the big toe joint

[@rrevdog9482]

I had this exact issue once it caused me loads of heart ache. I went to a podiatrist who said it was arthritis and made me wear very heavy slow shoes and a terrible orthotic. Then nhs were set to operate to fix the joint in place as i was struggling to walk. I was 3 months off surgery then i met a new physio and basically went every week for about 3 months and he basically manipulated the toe which was extremely painful but gradually the movement came back and i ended up loads faster. Never looked back it flares up sometimes and i have to golf ball the joint or use the round bit on the massage gun if im being lazy. There are some videos on you tube showing the manipulation the physio did...he just did it alot harder and also worked on the chain leading to my foot. Think the upshot is golf ball, massage ( hard to find a physio who will do it) and manipulate in the evening. Could also try running on grass or a softer surface if you can be bothered

[@global-runner]

This is great advice. Thank you!!! My physio was working on mobility and said that the mobility is the key part to everything. I’ll check out those videos though. Thanks!!

[@rrevdog9482]

@global-runner key thing is I came back significantly faster so your running inefficiently now so if its sorted over 26.2 miles could make the sub 2hr 30 difference so it's positive its been picked up really. Also make sure physio works on the chain as lack of big toe movement can come from your back then hamstrings and down the chain. The symptom is the toe but everything is linked. Good luck👍 loving the journey and Canadian landscapes!

[@global-runner]

That’s a great point. Weaknesses are a gift. Major gains can be had by small improvements

[@mikes5764]

Collegue of mine with arthritis told me a change in diet really helped. Summary: (1) less protein from animals, more from plants such as legumes, soy products, mushrooms and nuts and seeds. (2) lot of vegetables and fruits. (3) whole grains such as whole wheat bread, brown rice, whole wheat couscous, quinoa and oatmeal, as well as potatoes. Apart from that: sleep well- exercise a lot (I assume you are doing enough 😂) - manage stress.

[@mikes5764]

Ah, and two table spoons of polyphenol rich olive oil a day, because of its anti-inflammatory properties! Tip from a close family member who is a Brian Johnson adapt 🙂

[@global-runner]

Thanks! This all sounds like good advice!!

[@Ianshrew]

Great content and a timely video for myself. Enjoying watching you videos and I hope you smash the marathon 💪

[@global-runner]

Thank you! Got a race coming up??

[@Ianshrew]

Attempting IM wales - however inner knee issues. Will muddle through all being well. cross training by default with triathlon training so good to see your doing the same! Great to see your progression this year

[@global-runner]

That’s the best thing about triathlon! Three things to focus on, so training is cross training by default! Good luck with it!!

[@johntate1919]

My knees are very arthritic from years of running and I use - Voltaren Arthritis Pain Relief Gel - for managing the stiffness. It is the best from all previous remedies that I have used in the past. Also, Tumeric or Magnesium are great supplements. Soldier on, I am enjoying watching your progress.

[@global-runner]

This is great. Thank you so much. I’ve used Voltaren before but turmeric and magnesium are great suggestions. Thank you!

[@chrislee3350]

Sounds like the injuries are headed in the right direction! Fitness looks strong. Way to go. But... is a half really needed now? Just advising caution wrt the injury!

[@global-runner]

I have so few races available and I want to test out the fitness. It’s probably not the best idea. But I really miss racing…!

[@Gorm-c3u]

Fingers crossed you make it to the start line

[@global-runner]

Thank you! Common sense and a touch of luck and I’m confident we can make it…. :)

[@qigong1001]

Without an x ray, won’t know if it’s arthritis. Do you have arthritis anywhere else? To me it makes more sense that all the mileage/impact has caused an overgrowth or bone spur near that joint area. Looking at the literature(I’m not an MD), there is an association with arthritis, but at this point it’s about keeping it from getting worse. The publish literature also suggests that it could be from overpronation of that foot, so you need that analyzed. Get an x ray. Edit: “ I needed it mentally.”… yeah I did that and it delayed my recovery for several months.

[@global-runner]

Thanks for that. It could definitely be a bone growth. I do need to get better analysis but like you say at this stage it’s just a case of trying to stop it getting worse…

[@keithc1264]

Heck yeah you have! (Proven you can run fast at 50)

[@global-runner]

Thank you!!!!! :)

[@harpldlewis7764]

A high quality Cod Liver Oil supplement.

[@global-runner]

That’s good advice. I’d forgotten about that…

[@vetboyschmo6093]

Hey man. Fingers crossed for a quick recovery. Are you convinced running a half at this stage is best?

[@global-runner]

That’s a very fair question! I want to test it out. If it can’t handle a half 6 weeks from race day then I may need to reassess. But I won’t do anything stupid. If it’s not working, I’ll pull out.

[@shanegill5091]

Do a couple of more runs at goal pace, longer distance each time, between now and taper. You could actually just easy and tempo the rest of your runs and you'll be ready to rock.

[@global-runner]

Thank you! I do feel ready at the moment so I think you’re right. If like a couple of longer runs too but I think I can afford to back off the mileage without too much worry…

[@shanegill5091]

@@global-runner Think of it like this- What are the 3 things you need between now and taper? 1. Race specifc stimulus - Long runs at race pace. 2. Aerobic maintenance - Easy runs. 2. Rest.

[@global-runner]

You make very good points!!

[@craigtsmith6957]

i am a Masters Runner but even older than you. I wonder if you can help me - I have lost speed for my 10 KM the last 2 years after getting sick.. My easy runs at the same perceived effort are faster - but when i try and run at my target pace for 5 Km 10 KM it just seems so painful. My mileage is down a bit. Do i increase the mileage or would doing more quality help? Like 2 sessions a week? Any tips?

[@global-runner]

I would keep it relaxed but look for some pace. Maybe once a week do 10x1 min on, 1 min off. Dont worry about pace or how far you’re running in the minute, just worked on feeling fast and relaxed. After a few weeks, work up to 12, then 15. That should help your top end speed. But don’t force it. More mileage would help of course but I’d work on top end speed first. Then maybe work on extended intervals. Start with 3x5 mins at 10k pace. Then 3x7 mins at 10k pace. Then 4x5 mins at 10k pace. Then up the pace and do the same - 3x5 mins at 5k pace, then 3x7 mins at 5k pace, then 4x5 mins at 5k pace. The tempo intervals and the top speed sessions should help a lot…

[@craigtsmith6957]

@global-runner very helpful thank you

[@fraac]

pretty sure i have arthritis in both big toes. no advice, sorry. it causes me to run with poor form, especially when tired, so i have to remember to maximise the pain

[@global-runner]

I’m sorry to hear this. At least you’ve got some balance given that it’s both sides. (That’s not too comforting I know…!)

[@leo_pangan]

isn’t that a bunion?

[@global-runner]

Good question. You could definitely be right but the physio thinks it’s arthritis. At this stage it’s a case of managing the stiffness/pain so it doesn’t impact me. Do you have experience with bunions?

[@leo_pangan]

@@global-runner Yes I have a bunion on my left foot. At one point it was hurting during runs. Wearing shoes with wider toe box and also toe socks like Injinjis helped because they let me spread my toes better. Now I don’t feel pain in my bunion anymore

[@global-runner]

That’s excellent advice, thanks. I bought some altras to walk around in and I also bought some toe spacers but those socks are a great suggestion. Thanks!

[@leo_pangan]

@@global-runner my pleasure!

[@sammiller1003]

A normal great toe has the ability to extend about 50 degrees at the MTP joint. If that is reduced compared to the contralateral side you may have hallux rigidus (arthritis). If toe extension is normal no worry about “arthritis”. You do have a bunion on the R side which is just a varus deformity of the MTP joint.