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How Barefoot Running Helps Stop Injury And Revs Performance

10/28/2017

1 Comment

 
I'm sure you all know by now that I'm an experienced barefoot hiker...walking barefoot whenever I can.

But my guest blogger today, Bretta Riches, takes barefooting to a whole new level. She's a barefoot runner, and part of a rapidly growing movement who understands why running barefoot is much better for you than wearing running shoes. 

​So, over to Bretta:
​BSc Neurobiology; MSc Biomechanics, minimalist and barefoot runner, founder of RunForefoot.com.

I was a heel strike runner, always injured, until I was inspired by the bestseller Born to Run AND by the great Tirunesh Dibaba to run barefoot in efforts to learn forefoot running.

Now, I'm injury free and I want YOU to be too! This is why I launched by blog, Run Forefoot, to help runners make TRUE progress by making very important recommendations with respect to barefoot running to enhance what you already have!

I truly believe barefoot running makes good runners great and that the forefoot strike is the engine of endurance running. 
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Did you know that when you run barefoot, the sensory-rich condition naturally moves you toward adopting safer, more effective mechanics in a sustained way?

This is because our bare foot is internally studded with sensors that relay pressure and tactile sensory information to the brain which in turn, helps enforce a forefoot strike landing --a light landing pattern on the balls of the foot AND is also commonly used by most elite runners, especially from East Africa.

It’s incredibly important to recognize the stimulus-driven forefoot strike landing pattern acquired through barefoot running results in significantly less impact production as compared to running in cushioned running shoes.

I’d also like to underscore the role of cushioned running shoes in injury prevention is largely scientifically unsubstantiated which raises the interesting question: why are runners wearing thick cushioned running shoes if these shoes aren’t getting the job done at preventing injury?
Sadly, the leading idea holds that running is a high impact, high risky activity that ‘requires’ thick cushioned running shoes as an aid to prevent injury.

However, if you follow the data trail and look at the trend lines, injury rates among joggers is unacceptably high considering ALL the advancements in running shoe technology. How do we know running shoes are to blame for causing injury? Numerous lines of evidence have supported that the thicker the underfoot cushioning of a running shoe, the harder the runner strikes the ground with their foot in efforts to reach a steady, more secured landing surface. As a result, more impact is virtually produced and balance stability may become compromised.

From this, it’s safe to make the case that thick under-heel cushioning may be a structural impediment to landing stability, leading to a sustained loss in balance control and increased risk of ankle injury during running. What is equally troubling, conventional running shoes with a raised heel facilitates a forceful heel strike landing --a foot strike pattern known to unleash a multitude of impact forces implicated in many repetitive stress injury, including bony injuries. In that regard, we are quickly finding out that standard cushioned running shoes may certainly be an injury magnet. Knowing this motivated me to take up barefoot running as it’s hard to make the big error of heel striking since the sensory involvement in barefoot running helps enforce a forefoot strike landing (it’s very painful to heel strike when running barefoot!)

Nevertheless, a soft forefoot strike landing pattern is one of the many mechanical gifts of barefoot running that may free yourself from injury! What is the precise mechanism in which barefoot running helps prompt a forefoot strike landing? Research has revealed that the sensory supply-lines that floods the bottom of the bare foot during barefoot running stimulates activity in motor nerves to create reflexive mechanical adjustments that helps enforce a lighter exchange of the foot on the ground. In simple terms, the body naturally chooses the path of less discomfort in the absence of underfoot cushioning, thus a forefoot strike landing is adaptively preferred over a heel strike landing. This also means running barefoot is a more defensible, safer way to run because you are more deeply connected with your foot step awareness; your foot step is less likely to be misplaced and less hard-hitting. 
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Because barefoot running deepens the coordination of key withdrawal reflexes of the legs and feet, helps drive a more rapid retraction of the foot off the ground, helping to reduce stride length and ground-contact time, both of which work best for minimizing impact. What is more, foot strength and muscle volume increases with more barefoot experience, making barefooting the best intervening variable for improving foot strength and function, making you less prone to painful feet and foot/ankle injury.

Collectively, these mechanical gains and built-up foot strength through barefoot running helps silence harmful impact forces, reduces knee-joint loading and minimizes balance instabilities AND are good reasons researchers have a strong interest in barefoot running as a promising therapeutic approach to help runners avoid impact-related injury and resolve foot ailments. In contrast, sensory input and foot strength are dangerously depleted with long-term use of conventional running shoes, leading to a steadily decline in foot strength and may lower the quality of mechanical efficiency, which in turn, may place obstacles in the path to running injury-free and may threaten good running economy. Again, this is why I now heavily integrate barefoot running into my training regiment!
​

Another reason barefoot running is incredibly appealing to me is that I believe one of the official reasons for the outstanding performance outcomes of most East African runners is their barefoot running experience which extends back to childhood. It's true, most East African distance runners display visually stunning, aesthetically different and potentially more efficient running mechanics to that of most runners from habitually shod populations.

Because of their extensive barefoot running experience during youth, I firmly believe most East African runners
developed a vital source of mechanical growth at an early age that can power an efficient stride as adult runners, giving them a whole new set of potential to perform at a higher level with exquisitely calibrated biomechanics that ensures an elastically driven, responsive yet economical stride combined with minimal muscular effort.

This is why barefoot running deserves a lot of attention based on the reason that it results in full-blown, energy-saving engagement of key elastic structures in the lower leg -- the arch and Achilles-- essential for powering good running economy, whereas these structures may be under-utilized and weakened as a result of long-term dependence on traditional running shoes. Knowing this should clearly encourage runners to spend more time running barefoot than in traditional running shoes in efforts to weaponize and safeguard your stride as doing so undoubtedly improves your reflexive capacity to avoid high impact landings and will certainly help you adopt an effective forefoot strike landing that taps into the spring behavior of the arch and Achilles tendon. The result: more spring, less muscular effort and even more importantly, less impact!


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In all, barefoot running not only worked for most East African runners, it worked for me because I can honestly say that after 5 years of running barefoot -- running barefoot for 21 km a day-- I’ve completely avoided injury and my performance progress has improved dramatically!

This is what I want people to understand: In conventional running shoes, the underfoot sensory nerves as well as the foot’s muscles are in an inactive state. When the underfoot nerves are offline, there’s a greater likelihood foot strike position can be tossed haphazardly during running, potentially moving you toward injury.

​Conversely,  barefoot running helps limit the cost of mechanical mistakes since the continued extraction of tactile sensory input gives you a stronger support base of continuing help, bringing together a more perfect order of motor skills that help you pivot away from forceful heel striking, and instead, land with a less impact-intensive forefoot strike landing. 
Because it’s much less injury-imposing, barefoot running should be the first resort to help improve your biomechanics and better your injury prevention efforts, whereas in traditional running shoes, the body’s natural impact moderating defenses get worn down, resulting in deep currents of high impact to flow through. This is how runners can make more progress with barefoot running...as it's the forefoot strike landing pattern that is developed through barefoot running that is deeply involved in blunting the impact forces underlying most common running-related injuries.

I would also like to highlight the importance of learning forefoot striking through barefoot running on pavement, not grass! This is because the softness of the grass under the bare foot may lead to a threatening shift in foot strike mechanics, making heel striking feel comfortable. Remember, most of the impact production during running comes from your foot-ground interaction! It’s the heel strike landing pattern you want avoid to limit the flow of injurious impact forces. In contrast, there’s more sensory involvement when you run barefoot on pavement which is going to do a better a job triggering full participation of motor nerves and reflexes to support a softer landing strategy of the foot (i.e. forefoot striking). 
With my personal experience as well as insights gained from the research and anecdotal reports, running barefoot on pavement seems to work best as a quick, highly effective form of fixer because the sensory nerves on the bare foot respond more strongly, allowing for enhanced self-monitoring of your forefoot strike pattern.

From this, you will score more success in improving your biomechanics! Just always bear in mind: running barefoot on grass is incapable of producing the SAME sensory experience as running barefoot on pavement. 

Because tactile sensations are greatly amplified when you run barefoot on pavement, richer sensory signals are captured; your brain does a better job at grasping how your foot should interact with the ground. 
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This is why running barefoot on pavement was found to be a more reliable reflexive trigger that converts raw sensory input into a softer, easily manageable forefoot strike landing.

Ultimately, safer running is more closely matched to barefoot running AND troubles seem to flourish when our feet are completely disconnected from the earth. Running is not physically harmful, nor is it unpleasant; runners just face rising tides of problems when their feet are locked up and disengaged in unnatural substrates, like the traditional running shoe.

Try and weave barefoot running into your training regiment and you will quickly feel the difference! You will ALWAYS benefit from the influx of sensory feedback because it revitalizes your foot strength and can be harnessed to do even more in teasing out mechanical flaws, breaking the cycle of injury and performance setbacks!

If you want to learn more about the health and performance benefits of barefoot running,please visit my blog: runforefoot.com and check out my YouTube channel Run Forefoot as well!

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Sandgirl's Dream - by Chrissy Moon

10/26/2017

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A teen daughter of two mythological beings moves to a temporary, Hades-like residence and uncovers family secrets about her friends, after her own parents are magically kidnapped in front of her.

Sandgirl's Dream, by Chrissy Moon, published on October 26th. Check it out here.

Over now to today's guest blogger, Chrissy Moon, to tell us about her new novel. 
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Hi, everyone! I’m very excited to tell you about my fourth novel release, my first in two years!

It’s called Sandgirl’s Dream, and it’s the sequel to my teen fantasy book, DayDreamer. Written as a standalone, it can definitely be read without reading its predecessor.
 
What was really fun for me in the creation of this book was taking the main characters from DayDreamer and rounding out their personas. I crafted layers to their backgrounds as well as that of their parents, and it can get pretty intricate. There’s so much selfishness and jealousy in Greek mythology that I pretty much had this vast playground to work with.
 
I have to say that this book isn’t as happy-go-lucky as DayDreamer. It’s still suitable for teens and pre-teens. It’s still devoid of cursing, adult situations, and drugs, and still has an overall light and sometimes funny tone to the narration. But this time around we see that some of our main characters aren’t always perfect or even good, which makes them a little more complete in my eyes.

So, what's it all about?

17-year-old Kayla lives in a town of cryptic identities, old mythological family backgrounds, and hundreds of secrets. Like most teens in Idyllwild, California, Kayla is Lyzicc – a human-looking child of two mythos beings, and a generation away from the darkness and magic of ancient lore.
   
Her mother, a former siren who sang men to their death – as well as her father, Der Sandmann of folklore – are inexplicably sucked into a sand sculpture one morning, leaving Kayla worried and confused.
 
Hale, the boy she’s seeing, and his fraternal twin, Collin, invite her to stay with them in their vast underground kingdom during her parents’ absence.
 
Added to this is an estranged best friend, an adopted little sister with a secret even she doesn’t even know about, a possibly-insane mythos grandfather (Father Time), and the fact that her new boyfriend’s mother wants to kill Kayla because of an ancient pact, you can bet her junior year in high school will finish with heartache, enchantment, and maybe even love.
​ 


EXCERPT FROM SANDGIRL'S DREAM:

One of the biggest slaps to the face that afternoon was that, after my parents’ disappearance and learning they were probably just taken by relatives for an emergency meeting, and after the mind-numbing education of the difference between Hades and the Ante-Kingdom, we still had to go to school. Well, at least according to Hale.

At this moment though, I was experiencing a different sort of challenge. I was struggling with that uncomfortable question we all have to face at some point in our lives.

Which direction should I burp in?

I didn’t see a whole lot of solutions to my little problem, but I’d just have to improvise.  

We’d stopped by a fast-food place on the way to school when we saw that we probably wouldn’t get back in time for lunch. Feeling especially thirsty and hungry that day, I asked for an extra large soda, and to show off in front of the guys, I finished it in less than 5 minutes. 

I don’t know what in the world made me think that guzzling down a carbonated, sugary beverage at the speed of light would impress them. I don’t even think they noticed, so all it really did was make me terribly uncomfortable for my first class of the day, which was fifth period.

Anyway, to make matters worse, I wasn’t in Government anymore with Howard Strayke, a great teacher and friend who couldn’t care less if you talked while you worked or cussed out loud, since he himself had been known to drop f-bombs during lectures. That semester had ended and my many classmates and I were now in Economics. There was a teacher shortage so we had to merge into one giant student lump for that class.

I didn’t have anything against the idea of an economics class. I understood that it was important to learn how to handle money, or something. But my econ teacher was Mr. Jolston, and he was the opposite of Mr. Strayke in so many different ways.

First, he was one of those teachers who was so strict and controlling, he wrote everyone’s names on their test sheets and gave them to us that way, instead of passing out blank test sheets and have everyone write in their own name, like we’d all been doing since we were kindergarteners. He was the kind of teacher who would tell us where exactly to place our backpacks and what items were allowed on our desktops. When we raised our hands to participate in class, our arms had to be sticking straight up with our hands flat and not curled, and our other arm had to be on top of our desks.

Collin got in trouble when he flat-out asked the teacher, “Will we also need your express written consent to scratch our own butts?” Only he used a more colorful word in place of butts. Mr. Jolston had kicked him out of the class for the rest of the day, but as far as the rest of us in class could tell, that was more reward than punishment. 

Little bubbles of air kept wiggling up my throat every couple minutes as I sat in class now, trying my best to look like I was paying attention. So far, I’d been successful in swallowing these belches away, but they kept coming back with a vengeance. At times like this, I was very happy that I was in the back where at least not everybody in the junior class could see me or in this case, smell me.

Still, there was someone sitting directly in front of me and kids sitting all around me. Mr. Jolston managed to fit about 40 desks inside his room and have ample space between rows, but as I’ve learned, regurgitated air that contained the combined smells of cola, hot dogs, and stomach acid can unfortunately travel pretty damn far.

“Now, it seems as though nobody discussed the subject of investment to my satisfaction in yesterday’s homework. I won’t lie – I’m disappointed. To highlight this matter for you all, I’ve made another work sheet for homework tonight, and this time I want more discussion from each of you.”

There were a lot of groans, which made Mr. Jolston frown, and at that point, the groans promptly stopped.    
       
I put my head down on the table and released a tiny burp toward the floor, figuring that was the only place it would remain undetectable. I waited a few moments, my ears sticking out like antennae, listening for sounds of disgust from the people around me. Satisfied that I hadn’t been found out, I slowly picked my head up and tried to pay attention in class.

Oh god. Another little gas bubble was already shooting its way up my esophagus.

“Ms. Isbethrie?”

God, no. Not now.

He nodded at me, which for him was almost the same thing as a smile. He didn’t have a reason to hate me yet, as I don’t typically mouth off to a teacher unless I have a perfectly good reason to. “Mr. Howell doesn’t seem to know, so I’m hoping you can save the day. What’s the difference between a bond and a share?”

I immediately glanced at Miran Howell, who looked flustered and a little embarrassed. Miran was super nice and extremely cute, but he had some days that made you think he’d fallen out of the stupid tree and hit every branch on the way down.

Of course, I had my dull moments, too.

“Uh…a bond is something that you…get…from a bank. Like a loan?” I tried to swallow down a burp, praying I would at least be half-correct in my response. More importantly, I hoped Mr. Jolston would take his eyes off me and leave me to belch in peace.

I heard a laugh being stifled, and looked out of the other corner of my eye to see Ellington stuff his fist in his mouth, trying not to crack up. Then he shot his hand up in the air to volunteer to answer the question.

Mr. Jolston sighed. Ell was definitely brilliant, close to genius I’d say, but our teacher didn’t like him because of his tendency to cause trouble. He didn’t like any of the guys, to be honest. If I were fearless, I would tell Mr. Jolston to stop picking on the guys just because he was jealous that he was obviously never cute, popular, or maybe even liked very much at all.

I watched Mr. Jolston’s inner turmoil as he apparently struggled with the choice of letting Ell answer the question correctly, or torturing more students who obviously didn’t know the difference between a bond and a freaking share. After a moment, he sighed again and said, “Yes, Mr. Burke?”

Ell put his hand down. “A bond is when the government borrows money from you. It can take up to 30 years but you will get your money back regardless. A share is when you invest in a company, so the money you get depends on how well the company does, which is obviously riskier than a bond.”

Mr. Jolston pursed his lips together in acceptance. “Thank you, Mr. Burke.” He walked around for a moment with his hands behind his back. “I think it’s pretty obvious that most of you are not learning anything or living up to your potential. Now, listen carefully, class. Do a lot of reading tonight in your textbook and convince me in your homework that you understand the review questions at the end of the chapter.” He paused to look at Miran, then glared at me. “This means you, Ms. Isbethrie.”

I nodded and opened my mouth to respond, but a deafening belch punched out of me instead.

Everyone laughed. I put my hands over my mouth and gasped, looking at Mr. Jolston and terrified as to what he was going to do. “I’m sorry! I meant to say, yes…Mr. Jolston.”

His head moved a little bit as if he’d chuckled, but it didn’t show in his face. “Thank you for that…enlightening speech, Ms. Isbethrie.”

I bit my lip and slouched down in my seat. When all eyes were off me, I grew bold and looked up at Hale, but as usual I could only see the back of his blond head. I wondered how this little incident would affect any future conversations about me that he would have with his friends.

Hale’s friend: Hey, Hale. I want to tell you about my new girlfriend. She has almond eyes, soft brown skin, hair that smells like a summer breeze, and a singing voice that’ll knock your socks off. Aren’t you seeing a new girl too? What’s she like?

Hale: Oh, you mean Kayla? She’s real gassy. Thanks for asking.

So many times I wished I were more feminine – shorter, for starters. Being clumsy didn’t help either. I’ve seen those dainty girls who walked around school as elegantly as if they were accepting an Academy Award. Tripping on your own feet and falling butt-first on the cold hard ground wasn’t quite the same.

And lastly, this gassy stuff has got to go. I’ve had enough of it. My mom used to tell me it was my food choices that did it.

Oh. My mom. I missed her already.
​------------------------------------------------------------------
About Chrissy Moon:

​Filipino American Chrissy Moon is passionate about learning languages, American history, and ancient civilizations.
 
A mom to a grown son as well as an 8-year-old son, Chrissy loves absorbing stories of all kinds, whether they’re from television or video games, and ranging greatly in genre.
 
Referred to as ‘bubbly’ by her author pals, she loves reading her friends’ fiction books as well as nonfiction related to women’s rights and civil rights.

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Connect with Chrissy Moon online:

Official website: www.chrissymoon.com
FB author page: https://www.facebook.com/AuthorChrissyMoon/
Twitter: https://twitter.com/WriterAngel
Instagram: https://instagram.com/chrissymoonauthor/
Amazon author page: http://www.amazon.com/-/e/B00BEJZKZ6


Other novels by Chrissy Moon:​
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Surreal Ecstasy (paranormal romance/ women’s fiction) http://www.amazon.com/Surreal-Ecstasy-Chrissy-Moon-ebook/dp/B00BERR240/
 
A young woman is in the aftermath of an abusive relationship and ecstasy use. Forced to find the strength in herself, Morgan Constantina stumbles across a group of people from the God Generation - angels, demons, and gods born as humans with limited power. She also discovers that the man she's falling in love with is her Living Guardian Angel. How can she have a relationship with someone who knows her deepest secrets?

Surreal Enemies: Angel City (paranormal romance/ women’s fiction) http://www.amazon.com/Surreal-Enemies-Angel-Chrissy-Moon-ebook/dp/B016U11RBS/
 
Morgan Constantina is recovering from dating violence and ecstasy addiction has a fresh start with a semi-famous, former-guardian-angel boyfriend, and encounters friendship, pregnancy, jealousy, childbirth, old wounds, enemies, and death as expected of someone associated with the unpredictable God Generation.
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DayDreamer (YA fantasy)
http://www.amazon.com/DayDreamer-Chrissy-Moon-ebook/dp/B00FW5TX4C/
 
16-year-old Kayla is Lyzicc, meaning that her birth parents are ancient mythological creatures who are hiding on Earth in human disguises. She's discovered that she has a power - the ability to see other people's daydreams.

​Two boys at school compete for her attention and time - Hale, who is Lyzicc but doesn't want to talk about his background; and Collin, whose family has a strange obsession with everything Lyzicc.
Short stories by Chrissy Moon
 
“Loralee and the Green” in Linger (psychological thriller): http://www.amazon.com/Linger-Kat-Daughtry-ebook/dp/B00G2TT57W/
 
“Mabel’s Promotion” in Awethology Dark (horror): http://www.amazon.com/gp/product/B016RDV1RE/
 
“Bettina” in Gems of Strength (post-apocalyptic): https://www.amazon.com/Gems-Strength-Sisterhood-Book-ebook/dp/B01CDJ784G
 
“Sharliss” in Gems of Gratitude (chick lit): https://www.amazon.com/Gems-Gratitude-Sisterhood-Book-ebook/dp/B01L7KT06Q
 
“Bettina’s Battle” in Gems of Freedom (post-apocalyptic):
https://www.amazon.com/gp/product/B06XZ7H3KN
 
 
Poetry by Chrissy Moon
 
Sweet Faded Ink: http://www.amazon.com/Sweet-Faded-Ink-Poetry-Collection-ebook/dp/B00RJTDLEW/
 
Sweet Faded Ink, audio: http://www.amazon.com/gp/product/B011VM0WOY
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The Ghosts Of Time

10/1/2017

2 Comments

 
I guess you could be forgiven for thinking the title of this post is the name of one of my forthcoming novels. Not so. These ghosts of time are, in fact, as real and solid as bricks and mortar. Actually…they ARE bricks and mortar.  

As an emotional kinda guy I was expecting embracing them to be a full roller-coaster ride. But as it turned out, it was more of a nostalgic, cosy, trip down memory lane…but oh boy, what great memories they pulled back to the surface.

“What on Earth are you talking about?” I hear you cry. “Get on with it.”
​
Okay, okay – yesterday I revisited my childhood family home, where I lived from the age of two, in 1958, until I bought the first home of my own with Susie B in 1981.

I’m indebted to Andy Groome and his partner Kirsty for showing me round what is now the home they share with their two-year-old daughter. 
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Structurally, the three-bedroom semi remains unchanged, retaining its kitchen/diner, lounge, utility room, integrated store-room (this being the former coal store) and walk-in pantry. As soon as I stepped through the front door I was transported back to my formative years. Again I could sense the long-gone built-in kitchen cupboards, the open fires in the kitchen and lounge which comprised the only form of heating the house possessed in those days, and the single-glazed aluminium-framed windows which used to have ice on the INSIDE in some of those biting 1960s winters. That latter point had Andy shuddering!

It transpires Andy’s Dad would have been a couple of years below me at secondary school, and, d’you know, the name is somehow familiar!

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My life as a writer blossomed at the kitchen table in that house…penning my stories in little blue notebooks until my Mum and Dad bought me a portable typewriter when I was nine. That writing journey had begun two years previously, at the age of seven. I’d been in the lounge and Dad was reading the TV guide. “There’s a new doctor series starting tonight,” he said.

Yes, you’ve guessed it – it was Doctor Who. Mum, Dad and I sat enthralled as we watched it in that house. That was the spark that ignited my career as a writer. I started creating my own worlds and my own characters. And those make-believe worlds became invaluable after my Dad died when I was 11. I retreated more and more into those places where I was in control of my characters’ fate – knowing  that whatever happened to them during the story I would make sure they were okay in the end. My worlds were certainly better than the real one at that time.

But, everything passes, and Mum and I got on with our lives in that wonderful family home.
​
As Andy showed me round, I saw myself sitting at that kitchen table again in the late 1970s, outlining plots and ideas…including a short story…which would later become the basis for a couple of my novels.
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And seeing the staircase brought back the memory of vaulting over the half-wall on the landing and sliding down the bannister (my Mum never knew about that!). And stepping into my bedroom, (which is now Andy and Kirsty’s daughter’s room) I instantly saw myself there, my bed, my little old-style school writing desk with its sloping lid, and the cupboard next to my bed with all my toys and books in it. And the doctor kneeling alongside, taking my temperature – yes, doctors used to make housecalls in those far-off days – as I endured all the regular childhood illnesses of measles, mumps and tonsillitis.

Overall, it was a wonderful experience to go back to that house, which was newly-built when we moved in. It saw me through my entire childhood, teens and into my mid-twenties. It saw me through my GCE O-levels, my first steps into writing and broadcasting – I joined the BBC and became a local radio newsreader and presenter while living there – and served me well until the time came inevitably when I needed to move on.

Farewell childhood home – you’ve now undertaken to look after the little girl who’s now in that front bedroom. May you shelter her and guard her, and make her feel as comfortable and loved as I did within your walls.      
   
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    Author

    Stewart Bint is a novelist, magazine columnist and PR writer. 

    He lives with his wife, Sue, in Leicestershire in the UK, and has two children, Christopher and Charlotte, and a budgie called Sparky.

    Usually goes barefoot.

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