We had Alex from Airrosti come talk to the group after our sunday long-run at The Loop Running Supply. She went over common foot pain and causes and some self therapy options. While this isn't quite as good as being there in person, here are her notes!
Alexandra Rios, PT, DPT
1301 W. 38 th Street, Suite 102, Austin, TX 78705
Please note: this is not an exhaustive list. Please consult a medical professional for an exact diagnosis.
Plantar Fasciitis (pain just off of the heel, usually closer to the inside of your arch)
What is it?
o Plantar fascia is not a muscle, it is fascia that supports the arch.
o Plantar fasciitis: microtears/inflammation in plantar fascia
How do I know if I have it?
o Pain with first steps in the morning or with first steps after prolonged rest.
o Pain with prolonged activity
o Stretching big toe back might elicit symptoms
o Obesity, excessive pronation, flat arches, high arches, tightness of calf muscles, limited
dorsiflexion excessive running, excessive standing
o Calf stretching, foam rolling calf, lacrosse balling calf
o Arch strengthening if you have a flat arch or over pronation
o If arch is too high, then appropriate shoe that provides cushion, comfort, flexibility
o Roll plantar fascia with the lacrosse ball
Neurogenic (pain on the inside of the arch)
What is it?
o Pain due to nerve compression/irritation (could be coming from a variety of places, from
your lower back due to a herniated disc or due to nerve entrapment somewhere along
How do I know if I have it?
o Foot pain will be influenced by low back movements or leg movements, or tapping on
where the nerve is compressed/irritated
o You might feel burning, numbness, or tingling. Even just standing can be painful. Pain
with first steps in morning usually not a chief complaint.
o Herniated disc: L5-S1
o Peripheral nerve entrapment (for example: tarsal tunnel [having flat arches, causing
compression through tunnel], medial or lateral plantar nerve compression)
o Depends on where pain is coming from.
If it’s from your low back, you need to do exercises to get disc back into place (ie
McKenzie exercises), also working on core and glute strength can be helpful.
If it’s a nerve entrapment lower down, we need to work the tissues around the
nerve and alleviate where compression could be coming from
Fat Pad Syndrome (Pain directly on the heel)
What is it?
o Fat pad gets injured or in same way stretched out, losing the cushion over the
How do I know if I have it?
o Deep ache in heel, feels like a bruise
o More pain walking barefoot, especially when walking on hard surfaces
o Stepping on a stone while running, landing hard
o Maybe taping
o Wear a heel cup
o Limit walking around barefoot, especially on hard surfaces
Summer Trail Running Series
The Loop Running Supply’s Summer Trail Series Kick Off
The Loop Running Supply’s Summer Trail Running Series
The Loop Running Supply will launch its Summer Trail Running Series in collaboration with Trail Roots with a kick-off party on Saturday, May 19th. The Summer Trail Running Series is a celebration of community, our amazing running trails, and will give runners an enjoyable, shaded way to train during the summer heat. Along with the expertise and guided runs from Trail Roots, The Loop will release their 2018 summer, special edition apparel collection inspired by the series.
Trail Roots was created by Erik Stanley, avid trail runner, coach, and Race Director of the Texas Switchback Trail Race to support the growing Austin trail-running community. Trail Roots emerged to provide focused and customized training for all levels of runners in Austin in a guided and safe environment. Trail running is perfect for any runner whether it is your main running focus or a simply a break from the road scene.
As part of the Summer Trail Running Series, Trail Roots will join The Loop from June to August on their weekly Thursday evening runs at 6:30pm and will guide four longer trail runs on Saturdays that will be open to the public. The Saturday guided trail runs will happen once a month at various trail head locations with surprise, local sponsors.. The series kicks off on May 19th at 7:30 a.m. with a guided run starting from The Loop and ending at Rowing Dock for a special cool down on the lake. Chameleon Cold-Brew will provide pre-run coffee and light snacks will be provided post-run to fuel runners before water activities. Trail Roots will provide various distances and paces for the run therefore anyone from beginner to advance are encouraged to come.
THURSDAY, April 26th from 6:30 - 7:30 p.m. - Weekly Weekday Runs
SATURDAY, May 19th from 7:30a - 11:00a - Monthly Guided Trail Run Kick off
May 19th, Kick Off with Chameleon Cold-Brew, Rowing Dock, and Hops and Grain
June 2nd, Guided Trail Run with short, medium, and long routes provided
July 7th, Guided Trail Run with short, medium, and long routes provided
August 4th, Guided Trail Run with short, medium, and long routes provided
The Loop Running Supply
115 Sandra Muraida Way, Ste 105
Austin, Texas 78703
About The Loop Running Supply Company
The Loop is a run specialty brand and retail store located steps away from Austin’s most popular trail on Lady Bird Lake and specializing in the best of technical running apparel and accessories. The Loop’s ideal location combined with a space that’s both beautiful and functional provides a central hub for developing the sport and for growing one’s ring of runners. To learn more visit looprunningsupply.co and follow us on Facebook, and Instagram.
Pam Hess / The Loop Running
I went for a short hour run the other day and it was a prefect opportunity to listen to one of my favorite podcasts, The Good Life Project. Jonathan Fields mentions that we are at a time with unlimited information. Information is not what we need to be successful. All we have to do is google something and we have an immediate answer. So information does not equal success!
One reason we fail to accomplish our resolutions is because we don't have an appropriate framework put in place to begin with. In his podcast, Jonathan Fields shared his thoughts on how to succeed at anything. His 7 P's are called the "Success Scaffolding" and I found it interested that many of these principals are actually already intertwined within our coaching platform and community at Trail Roots. Below we reference these principles and how Trail Roots can help you run your best this year. Whether change occurs just by your reading the article or from you coming out to a free week trial of our Austin group runs, we are happy to see you chasing your dreams.
Pledge - Make a pledge or contract with yourself and share it with someone who can help you like a coach or trusted friend. Writing this goal out gives it life and much more power. This helps to make it a reality. This can be a mileage amount for the year, a certain time or distance at a race, or maybe a certain number of runs per week.
People - you need people to help you! This you can find with a running community, others with similar goals, and friends to keep you accountable. Its much easier to get out of the door to go running on those early mornings when you have other people who are counting on you. This is what makes our community special. Everyone in Trail Roots supports other members and their individual goals. While we are all running together, we do not all have the same goal. We find others that have similar goals, however and tend to group up.
Possibility - You have to have some belief that this goal is possible. Whether small or large, without belief in yourself none of the rest of the scaffolding will matter. No one can make you believe in yourself. You have to be willing to be vulnerable and know that failure is a possibility. Even failure provides opportunity and growth.
Proof - Look at others who have achieved what you look to accomplish with your goal. You can learn from these people and get tips/feedback on how you can more likely make it to the finish line. Talk to people that you run with. Ask them about their experience. In his blog, Jonathan mentions that some people have blind faith, but that the majority of us need to see some proof.
Picture - Set objective bench marks and ways to track your progress. We are often more likely to focus on our progress if we set some bench marks along the way. Otherwise we tend to focus on how far we are from the goal and get give up hope. This is why we have B races, or practice races or even time trials. They provide opportunity to see your improvements and make adjustments where needed.
Practical Process -You need a path that's adaptive and actionable. For runners this is a custom training plan. We help create a realistic plan that will be adaptable and effective for your individual needs.
Practice- You need to develop a practice that is somewhere between ritual and habit. Brushing your teeth is closer to habit, driving to work is habit, and running or meditating is closer to ritual. So by keeping consistent with your new ritual, and it can become closer to a habit.
As you can see there is much more that goes into success than just your idea you throw out on New Year's Eve. We hope that you have a chance to listen to this podcast or review the 7 principles so that you might actually accomplish your goals and big dreams this year. At Trail Roots we have many tools for you to be successful, and we look forward to and are committed to helping you along the way.
Hey Austin runners! We are adding tons of new stuff! We have new classes and new coaches! New trail and road running classes as well as new runner's strength classes are being added to our schedule! We appreciate all of you who responded to our survey, and hope that one of our new austin running classes works for you. Below are the list with all the info.
Facebook or contact us if you have any questions!
SIgn up for a free 1-week trial today! In the questionnaire just tell us what week you want to start!
Starting on July 15th Trail Roots is offering a truly beginner Austin trail running program. Over the years we have seen our Austin running group get pretty fast on the trail and on road runs. That's good news for sure, but we realized it can be pretty intimidating joining as a beginner in a "fast" running group. We are excited to have this new program that will bridge the gap.
This summer we are starting up our 12-week Discovery program again to help beginner runners learn how to trail run on our local Austin trails. Our Wednesday morning workout will focus on more technical trail skills, and our Saturday run will be a little longer allowing you the opportunity to practice the skills you learned in the previous class. The group will be more intimate and allow for plenty of interaction. See at the bottom for details about free running gear for Discovery group participants!
What we will teach you
* Trail running gear
* How to run up and downhill
* How to plan your foot placement
* Hydrating and running nutrition
* How to pace yourself (for an entire run)
* How to increase your distance effectively
* Running efficiency
* Local Austin trailhead access
Free Trail Running Gear!
What is cool about this program is that we are offering major incentives! We already have a discounted price for this program, but register before July 4th for the Discovery and we will also give you a $20 gift card to Ready to Run, a hydration belt or hand-held, and a pair of SwiftWick running socks! Plus of course you get a Trail Roots running shirt! We look forward to seeing you soon on the trail. If you have questions please don't hesitate to reach out to us.
Matt's Notes on Boston Marathon, and Thomas Orf- From Smoking a Pack of Cigarettes a week to running 100 Miles a week
One of our long time Trail Roots members, Matt, talks about his experience leading up the Boston Marathon. When Matt first joined our Austin running club, he had a big goal to qualify for the Boston Marathon. He had already begun the process of training, tweaking his diet, and learning how to race a marathon. We helped build him a marathon training plan to set him up for success. This plan usually is a 9-12 month progression. With a mix of summer trail running in and around Austin combined with a few road races in the winter, we found a perfect combination for Matt. He is headed back for his 3rd time this year! Read more
Another cool story from the Armadillo Running is about Thomas Orf. From a pack of cigarettes a day to 100 miles in just a few years, we hear how he became one of Austin's great trail runners. Here a bit more about local Austin runner Matt and his preparation for Boston Marathon, and hear more about Thomas's plans for completing a 24 hour race at Austin's best running news source, Armadillo Running
The Texas Switchback trail marathon, half marathon, and 10k has partnered with Explore Austin for the upcoming trail race on May 13th at Flat Creek Crossing Ranch. Explore Austin is a non profit whose mission is to, "Change the lives of underserved youth through leadership, mentoring, and adventure."
Trail Roots Running is excited to work with great central Texas non profits such as Back on my Feet and Explore Austin. Connecting with our community and giving back is an integral component of our mission at Trail Roots. Community drives and sustains our souls!
Explore Austin provides monthly weekend outdoor days where the explorers have opportunities to learn new outdoor, leadership, and life skills. Each summer the explorers have the opportunity to travel to the mountains for a multi day backpacking trip! There they learn mountaineering, camping, leadership, and many life skills! This sounds like summer camp, doesn't it! Not all central Texas families have the means to send their kids to summer camp, and Explore Austin has given them new opportunity. We hope Trail Roots can one day offer trail running classes to the Austin explorers!
Trail Roots is dedicated to donating 10% of our race proceeds to Explore Austin! Please consider donating directly to their cause! You can support by signing up for the Texas Switchback, donating when you register, or volunteering your time!
Our friends from Armadillo Running, a new Austin running community news blog, recently began a series of interviews on local Austin runners participating in the Boston marathon. Every year Austin runners train tirelessly to qualify and compete in this competitive race. Marathon training groups now structure portions of their training programs around big races like Boston.
What makes this marathon so special? It is one of the harder races to get into. Runners need a qualifying time nearly 5 minutes faster than the official BQ time to guarantee entry. Last year our Austin road and trail training group Trail Roots sent nearly 10 runners to Boston to compete. Armadillo Running interviewed one of our Trail Roots members this past week, and she shares how the tragic Boston marathon bombings were a big part of her continuing to race to prove that love overpowers hate.
What struck me was the power of the city. I fought hard to get back...When I did, it was an amazing race on a perfect weather day. I hit my PR that year and then then the cowardice of two terrible individuals rocked the event and changed it in my eyes forever...No cowards like those small men who killed innocent people on Patriot’s Day can stop me from doing what I love.
Read the entire story on Armadillo Running and comment below to share with us your Boston Marathon Story! Trail Roots is excited to have Mercedes head back to Boston to continue to chase her running dreams. Mercedes is one tough yet loving woman, and we will be cheering her along her journey!
While its hard to believe, Trail Roots is moving into our 4th year! We are excited to have new opportunities ahead this year! This includes adding a road option for our long runs!
Coaches: Our number one priority is our runners, their safety, and success. Our coaches are the most friendly, caring, and motivating people you can meet. Together, coach Erik, Joel, and Mercedes will plan out the routes and distances of each long run.
Mercedes came to Trail Roots in 2015 and has been a core member ever since. She is one of our "Trail Bosses" leading one of our 8 small groups. She has run Boston Marathon many times, and is plans to do it each year! Mercedes is the race director for the Brain Power 5k and the Dr. Marnie Rose Foundation.
Joel has been running with Trail Roots since the beginning. Joel has been an assistant coach for Trail Roots for 3 years, and loves all things running! He is also one of our "Trail Bosses" leading one of our 8 small groups. Joel has some speedy legs too as a multiple Boston Qualifier, as well as tearing it up in local trail races each year.
Word on the Trail
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