July BT Chat with Tri Coach Kevin Konczak

author : KevinKonczak
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Discussions regarding running form and blisters.

[Lucy] When one runs, is it more efficient to keep the upper body rigid --- to not move it as much as possible?

[KevinKonczak] You want a slight lean forward.

[Lucy] I've been trying to work on form, and seems if I don't move my arms as much and keep my torso straight and focused I don't tire as easily.  Also if don't lean back on my hips- I noticed I tend to that.

[KevinKonczak] Here is a good run drill.  Take a buddy, place your hands on the shoulder of each other and try to push each other back.  You'll be up on your toes, and notice the lean.  If you lean enough forward, your legs will come up naturally and not let you fall.

[KevinKonczak] I'm going to start with a question for the field here...when you do an OLY or shorter, are you folks using socks? If you have sensitive feet, like me, and would like to, but they get torn up.  I have a fix for that to allow you to run without socks.

[Lucy] Socks are good. Good socks. I got my first ever blister today!

[KevinKonczak]  First trick, is to find your hot spots that you normally get abrasions on (toe knuckles, blister areas, etc.)

[KevinKonczak]  Then, NU SKIN on those spots BEFORE you leave for the race on race morning, and a thick slathering of Bag Balm over those piggies, put your socks on until you're ready to wetsuit up, and there you go.

[KevinKonczak] The Bag Balm will lube the toes, the NU SKIN acts as a second layer of skin, is breathable & waterproof.

[sue7013] Doesn't it fall off?

[KevinKonczak] I Did the Boulder Peak today, no abrasions. All sockless. Nope, the NU SKIN is durable, waterproof, and will last for a whole OLY race.     The lube/Bag Balm will cut out blisters, if your shoes fit properly.

[sue701] Do you spray it on?

[KevinKonczak]  No, it is a liquid (like liquid bandage), you brush it on (it really stinks though!)

[sue7013] I recently discovered ‘Wright' socks, which have eliminated blisters.

[KevinKonczak]  I got blisters with those socks, and they were too thick, make my feet warm.

[D.Z.]  What is NU SKIN?

[KevinKonczak] NU SKIN, liquid bandage...just like a band aid but you paint it on, it dries, it is clear/see thru, and is not only durable, but waterproof.

[sue7013] I tried Nu skin...it just doesn't work for me.

[KevinKonczak]  What doesn't work about it?

[sue7013] I just blister through it.  So I get a blister with Nu skin on top

[KevinKonczak]  Sounds more like your shoe selection.  Or size of shoes.

[sue7013] I have custom orthotics.

[KevinKonczak] You have curved, semi-curved, straight-laced shoes, posted, unposted, and multiple lace systems, etc. They all must match your foot. Have you had an expert running shoe store (like a boulder running company) near your home that has someone who really knows something about shoe brand fit-to-foot advice?  Your not heal striking are you?

[sue7013] I got videoed. The anti pronation shoes make a HUGE difference.

[KevinKonczak] What was the analysis? How did they want to help besides shoes?  Did they give you drills/form help?

[sue7013] They mad me orthotics.  My core and hips are weak.

[KevinKonczak] That's it?  Orthotics?

[sue7013] Not surprising considering I had a hip stress fix last year.  I run with my body a lot if that makes sense.  I do a weird flippy thing with my feet that I am working on

[KevinKonczak] You need a quiet, smooth upper body; let the legs do the moving.  Arms are there mostly for balance.  High knees drive the hips forward with a slight upper body lean, hands coming up close to the armpit/shoulder height, loose neck/traps.

[sue7013] Before, I don't mean to discount your blister advice but it took me 5 months to find the current combo, which is working so I'm sticking with it

[KevinKonczak] If it ain't broke, don't fix it.

[sue7013] Exactly...I just about cornered the market on those blister pads.

[KevinKonczak] They make silicone toe blister pads.  Road Runner Sports catalog sells them.

[sue7013] I only blister on the arch of my foot

[KevinKonczak] Oh. They don't make an arch one as far as I know of.

[sue701]  I made it thru my first HIM with NO BLISTERS with my magic ‘Wright' socks.

[chirunner134] Yeah, ‘Wright' socks are good and I also cover my feet in ‘sports shield.

[KevinKonczak] That's why they make thick, double layer, thin socks. To fit all of our mashed-up footies

[chirunner134]  I've done marathons in cotton socks with ‘Sportshield' and was fine also

[KevinKonczak] My wife likes thick socks, I like thin ones.  Amazing how much experience you get from just racing. It's the best teacher for sure. Sure is better than reading a book--because what is in a book doesn't always fit or work for everyone, just like Sue's blister issues.

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date: August 22, 2006

KevinKonczak