The Running Thread Vol 2
Discussion
Cheers gents, am 99% sure it's not a fracture. It's actually better after the massage but it's still a little sore to the touch but at least I'm not limping down stairs. Done a little 2.5 miles yesterday and the pain doesn't seem worse today so am hopeful.
Forgot about that specific stretch so thanks for reminding me.
TBH, just impatient, want to build up my mileage but can't at the moment, frustrating!
Forgot about that specific stretch so thanks for reminding me.
TBH, just impatient, want to build up my mileage but can't at the moment, frustrating!
Not done any long runs in the last 6 weeks or so. Just been out and tried to do a steady long one whilst trying to keep my heart rate in zone 2 (easy) for the whole run. did 10.3 miles at 8min 11 sec mile pace all in zone 1/2 heart rate zones.
Im pleased with that as i haven't paid ay attention to heart rate for over a year.
Im pleased with that as i haven't paid ay attention to heart rate for over a year.
ED209 said:
Not done any long runs in the last 6 weeks or so. Just been out and tried to do a steady long one whilst trying to keep my heart rate in zone 2 (easy) for the whole run. did 10.3 miles at 8min 11 sec mile pace all in zone 1/2 heart rate zones.
Im pleased with that as i haven't paid ay attention to heart rate for over a year.
That's a great calorie burner and you don't end up knacked at the end of it.Im pleased with that as i haven't paid ay attention to heart rate for over a year.
Mothersruin said:
That's a great calorie burner and you don't end up knacked at the end of it.
It makes a massive difference and to be honest I'm not much slower doing it!Used a training plan for an ironman last year which was based around zone 2 and it really seemed to work. Little frustrating at first but stick with it and you get faster with a lower heart rate. It was nice going out for 15 mile runs and felling like you could do it again rather than feeling knackered after 5-6 miles at max 5-6 mile pace.
briangriffin said:
What’s the thoughts of the more educated than me in here on going for a short easy run 3-4 miles after doing a hard 10k 2 days ago? Still suffering from the Dom’s a bit so wondering which is better for me? A little easy run or nothing at all
I don't know how much more eduacted on this I am, but:I would run 3-4 very easy and by very easy, I mean 2 mins per mile slower than your race pace. I find it helps get the lactic out of my legs but you have to go slowly. Rest is also good, but for me, a little use helps
briangriffin said:
What’s the thoughts of the more educated than me in here on going for a short easy run 3-4 miles after doing a hard 10k 2 days ago? Still suffering from the Dom’s a bit so wondering which is better for me? A little easy run or nothing at all
As long as it doesn't involve any major increase in your weekly mileage - absolutely yes. Cruising along at a complete plod is great for loosening up.I think I've got runners knee 
I feel no pain while running but when I finish it feels like there is no strength there and wants to give way. If I've been sat down for a while it's sore when I get up and hurts the most when I put weight on it to stand up.
I've rested it for a week now but doesn't appear to be improving. Does anyone have any suggestions for stretches etc? I'm booked in with an Osteopath to check my hip alignment as from what I've read this could be a cause!
Gutted as I have a few good races coming up in the next few weeks
I feel no pain while running but when I finish it feels like there is no strength there and wants to give way. If I've been sat down for a while it's sore when I get up and hurts the most when I put weight on it to stand up.
I've rested it for a week now but doesn't appear to be improving. Does anyone have any suggestions for stretches etc? I'm booked in with an Osteopath to check my hip alignment as from what I've read this could be a cause!
Gutted as I have a few good races coming up in the next few weeks
GTO-3R said:
I think I've got runners knee
I feel no pain while running but when I finish it feels like there is no strength there and wants to give way. If I've been sat down for a while it's sore when I get up and hurts the most when I put weight on it to stand up.
I've rested it for a week now but doesn't appear to be improving. Does anyone have any suggestions for stretches etc? I'm booked in with an Osteopath to check my hip alignment as from what I've read this could be a cause!
Gutted as I have a few good races coming up in the next few weeks
Nightmare....best thing is rest, Leg Raises, Squats etc..! Try build up the quad muscles! Runners knee can be an odd one and just when you think your fine it reappears!I feel no pain while running but when I finish it feels like there is no strength there and wants to give way. If I've been sat down for a while it's sore when I get up and hurts the most when I put weight on it to stand up.
I've rested it for a week now but doesn't appear to be improving. Does anyone have any suggestions for stretches etc? I'm booked in with an Osteopath to check my hip alignment as from what I've read this could be a cause!
Gutted as I have a few good races coming up in the next few weeks
Still struggling myself with heel pain. Just numb pain, but its there when I get out of bed or after a period of sitting down.
Been like this for 10 weeks now, dropped mileage from 120 per month to 20 per month for the last 8 weeks, and haven't run at all for the past 2 weeks.
No improvement whatsoever.
The nurse at the DR's diagnosed Plantar and told me to stretch, and take Ibuprofen. That was 7 weeks ago.
The stretches I've been doing (and even before injury) on a regular basis, but having no impact.
Neither has the iced water bottle and/or rolling the golf ball under my foot whilst at my desk.
Never a fan of taking Ibuprofen, as the way I see it, it just masks the pain and the issue isn't magically resolved by it. However at the start of the week, I caved in and have started to take them 3 times per day. It does feel better, but then I hope it would.
Still not going to run on it, but have another DR's appointment tomorrow where I hope they will refer me to a specialist of some sort.
Thankfully I've been getting out on my bikes, and still putting 6hr a week in cycling, but am more annoyed to be losing my running muscle memory if truth be told.
Been like this for 10 weeks now, dropped mileage from 120 per month to 20 per month for the last 8 weeks, and haven't run at all for the past 2 weeks.
No improvement whatsoever.
The nurse at the DR's diagnosed Plantar and told me to stretch, and take Ibuprofen. That was 7 weeks ago.
The stretches I've been doing (and even before injury) on a regular basis, but having no impact.
Neither has the iced water bottle and/or rolling the golf ball under my foot whilst at my desk.
Never a fan of taking Ibuprofen, as the way I see it, it just masks the pain and the issue isn't magically resolved by it. However at the start of the week, I caved in and have started to take them 3 times per day. It does feel better, but then I hope it would.
Still not going to run on it, but have another DR's appointment tomorrow where I hope they will refer me to a specialist of some sort.
Thankfully I've been getting out on my bikes, and still putting 6hr a week in cycling, but am more annoyed to be losing my running muscle memory if truth be told.
PF is a weird one - on the basis that a. I'm not a doctor and b. each individual will have different underlying problems (so I'm not advising you do it!) I found that after a period of about 6 months rest with the ice/ball etc, which didn't work, and a period of light running and lots of stretching [the whole leg from hips to feet] which started to ease it but not conclusively I thought 'f
k it, nothing's working, I'm just off for a run' and I found that the thing that eases it most for me was to spend about 6 hours running up hills, along technical trail, through bogs and bombing downhill. A few days of this [and some normal stretching afterwards] and it went completely - in the main.
It still flares up a little now and again and I'm trying to decrypt what makes this happen but I'm so inconsistent that it's tricky - I suspect a weak muscle somewhere in the spaghetti of the left upper leg and an old trauma in the left thigh plus some tatty shoes I'd been fond of and the terrible habit of never stretching after a run.
But as I say, take no notice whatsoever!!
k it, nothing's working, I'm just off for a run' and I found that the thing that eases it most for me was to spend about 6 hours running up hills, along technical trail, through bogs and bombing downhill. A few days of this [and some normal stretching afterwards] and it went completely - in the main. It still flares up a little now and again and I'm trying to decrypt what makes this happen but I'm so inconsistent that it's tricky - I suspect a weak muscle somewhere in the spaghetti of the left upper leg and an old trauma in the left thigh plus some tatty shoes I'd been fond of and the terrible habit of never stretching after a run.
But as I say, take no notice whatsoever!!
I’ve written a couple of answers on PF in the health forum and can share what works for me when I get this every couple of years:
1) treat it like an injury and spend 1 hour per day
2) when I wake up I use my foot to spell the alphabet. It makes it more supple
3) so calf and other stretches 3 times a day. Every day, no excuses
4) roll a frozen bottle of water under you foot 5 times a day.... has to be cold!!!
5) have a tennis ball under the desk or table and use it 5 times a day for 5 minutes each time
6) don’t miss a session
It works for me and is intense, stretch all the leg muscles
Not saying this will work for others but I treat it like a project
1) treat it like an injury and spend 1 hour per day
2) when I wake up I use my foot to spell the alphabet. It makes it more supple
3) so calf and other stretches 3 times a day. Every day, no excuses
4) roll a frozen bottle of water under you foot 5 times a day.... has to be cold!!!
5) have a tennis ball under the desk or table and use it 5 times a day for 5 minutes each time
6) don’t miss a session
It works for me and is intense, stretch all the leg muscles
Not saying this will work for others but I treat it like a project
Comprehensive PF treatments above for sure. I have generally tight feet. Whether it's PF or not I don't know - I do get a sore heel, but I use a large physio ball and roll daily. I go side to side as well as front to back, and try to remember that 20 gentle rolls is better than ten hard ones.
As for shinsplints, stop running and try to treat them would be my advice, having ignored said advice and suffered for months. I picked mine up in November, and still get the occasional ache. A good physio will help with diagnosis, as well as spending some time prodding and finding out where the sore spots are yourself. Don't roll too hard over them when inflamed, if at all - roll around them to release tension.
What really did it for me was single leg heel raises. Three-four sets for each leg, 20 reps or more (you've got to rest between sets, so might as well injury proof the other one at the same time right?), bent knee and straight knee, ideally barefoot and paying attention to form, moving the heel up and forwards, not twisting the foot in and out. Once, or better, twice a day, every day. Can be done while waiting for a coffee at the machine, waiting for a microwave to ping, stirring stuff on the stove, everywhere. Keep upping the reps to get the burn, but make sure you're still able to get a full range on motion and aren't using the countertop to push yourself up for the last few!
As for ibuprofen, it's masking pain if you're actively using the affected area. If you are taking it to reduce swelling, I see no issue.
I'm currently struggling with motivation. It's because I'm back on a proper training plan, so I feel the pressure when I don't run to plan. Supposed to do 10k today, but will likely skip it and feel bad about it. I'm just plain tired, but without a really good reason, unless it's the base tiredness you get from training harder and I'm just not accustomed to it again yet. Dunno. Anyway, I'm on holiday, so I'll do as I please and see how I feel tomorrow. Who knows, I may fancy a cheeky 20 miler!
As for shinsplints, stop running and try to treat them would be my advice, having ignored said advice and suffered for months. I picked mine up in November, and still get the occasional ache. A good physio will help with diagnosis, as well as spending some time prodding and finding out where the sore spots are yourself. Don't roll too hard over them when inflamed, if at all - roll around them to release tension.
What really did it for me was single leg heel raises. Three-four sets for each leg, 20 reps or more (you've got to rest between sets, so might as well injury proof the other one at the same time right?), bent knee and straight knee, ideally barefoot and paying attention to form, moving the heel up and forwards, not twisting the foot in and out. Once, or better, twice a day, every day. Can be done while waiting for a coffee at the machine, waiting for a microwave to ping, stirring stuff on the stove, everywhere. Keep upping the reps to get the burn, but make sure you're still able to get a full range on motion and aren't using the countertop to push yourself up for the last few!
As for ibuprofen, it's masking pain if you're actively using the affected area. If you are taking it to reduce swelling, I see no issue.
I'm currently struggling with motivation. It's because I'm back on a proper training plan, so I feel the pressure when I don't run to plan. Supposed to do 10k today, but will likely skip it and feel bad about it. I'm just plain tired, but without a really good reason, unless it's the base tiredness you get from training harder and I'm just not accustomed to it again yet. Dunno. Anyway, I'm on holiday, so I'll do as I please and see how I feel tomorrow. Who knows, I may fancy a cheeky 20 miler!
Thanks for all the PF advice.....as ever, I think I’m looking for that magic button to be pressed somewhere on my body to sort it all out.....although I never seem to get lucky with any quick fixes!
I’ll keep rolling the ball, albeit maybe less pressure and across the arch and middle of my foot, not just the heel. This might have been been making the situation worse potentially.
I was really hoping to be running by the time I go away on holiday in 2 weeks time.....I might just throw caution to the wind and put 3 x 5ks in per week when away.
Once running, the pain goes away, but it just hits me around 3hrs later. (But I’ll suck it up for a couple of weeks to make sure I run when away)
I’ll keep rolling the ball, albeit maybe less pressure and across the arch and middle of my foot, not just the heel. This might have been been making the situation worse potentially.
I was really hoping to be running by the time I go away on holiday in 2 weeks time.....I might just throw caution to the wind and put 3 x 5ks in per week when away.
Once running, the pain goes away, but it just hits me around 3hrs later. (But I’ll suck it up for a couple of weeks to make sure I run when away)
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