Any runners on here; advice needed.

I also have a bit of a niggle.

For the last few weeks I've started to get a dull pain in my right hip after running for any longer than 20 minutes. After I finish it becomes very difficult to lift my right leg. I suspect it could be a problem with my style. I'm the total opposite of a technical runner, I probably land too heavily on my heel, and it's just the result of repeated impacts. Has anybody else had that problem?

 

The thing is to understand is that (obviously really) all parts of the body are connected, so whether your problem is with your hip, knee, ankle or back that may well just be where the symptom is. That is why developing your core - including building strength in your "inner" tummy muscles, your glutes (backside) & your back and flexibility in your hips - is so important for runners. An active / intense style of yoga / pilates (or preferably both) run by a good teacher who can watch for your form will do you wonders.

Regarding heel v mid v fore foot striking, I agree that it is best to try and move towards a mid or fore foot style - by increasing foot turnover and shortening stride length. It is important to make any changes gradually though. More fore-foot styles can place much greater strain on your Achilles / calf so you need to allow time for your body to adjust. Also, there are some inherent aspects of your gait that you can't change. Video has shown I have a slight pigeon step when I land on my right foot but not my left. I may be able to reduce it through practicing good running form but I won't change it by trying to land differently.

 

They are basic stretches but not easily explainable on here Meh. But she also had me doing dips on one leg to strengthen core and stability. But I would hesitate to put them on here anyway as your knee hurts on the outside, whilst mine was on the inside. As others have alluded to, the symptom may be in one place but the problem may be somewhere else completely. That old expression "muscle imbalance" comes into play, alongside flexibility in one area causing pain, in another.

The danger is that doing the wrong individual exercises could make the "balance" even worse.

I honestly think that getting an expert to assess everything before offering solutions is best. My physio spent about 35/40 minutes assessing the strength of various muscles and testing my flexibility everywhere, plus my core stability, before spending about 5 minutes on the solutions.

 

One more technique that is excellent when rehabilitating from (and preventing) injury is running backwards.

You need to find a park or somewhere where there is plenty of space, but it really is worth giving a go:

http://darkwing.uoregon.edu/~btbates/backward/backward1.htm

 

Call people a **** as you run past to give you that extra incentive to keep going.

 

Another shameless bump of this thread.

Despite saying I was giving football up 2 years ago I continued to play but I've now definitely given up so focusing more on running. I started training properly in February after getting over a knee injury and slowly building up the fitness. I go out for a a couple of short (5/6/7k) but fast runs a week round Tring, a weekly session of hill sprints, Parkrun in Tring on Saturday and a long run on Sundays. I keep a diary of times to see how I'm progressing and I'm getting quicker. I've now completed two races, the Thame 10k a few weeks ago in 46 mins 29 secs and the MK Half yesterday in 1 hour 44 mins 57 seconds. It helps living somewhere hilly as almost all my training involves climbs and it seems to pay off when running somewhere flat. To my own surprise I'm really enjoying running and look forward to getting out any time I can.

 

I've recently started having another crack at running again - did a few weeks last year with good results up to 5km, including one ParkRun, but then went on holiday for a week in June and totally lost the willpower and never returned to it. Noticed my weight starting to creep up again late last year so eventually got around to doing something about it in April when it really got too much.

Since then I've gone from not being able to do 2km without stopping a couple of times to doing 6.5km a week ago. Did ParkRun again and have decided I'll keep up to one a month of them. My 5km time is down to just over 25 mins from a starting point when I first hit 5km without stopping of about 30 mins. I run around my village which has a pretty steep hill which I incorporate into a 5km run twice so I don't think that time is too bad. Plus I've just started adding intervals and some runs which get progressively faster into my routine. Ideally I'd like to get my 5km time down to under 24 mins. I feel so much fitter, waist coming down noticeably and weight slowly coming off.

Now thinking about signing up for a 10km run just to give me another goal to aim at. Looking at Coventry maybe later in the year. Anyone done that one?

 

Hey, they are good times, I just managed under 50 mins for a 10k a few weeks ago. I'm aiming to get under 2 hours for the Nottingham Half in September, and I'll be chuffed if I manage it, but I am probably double your age?

Hope you aren't neglecting general exercise though Nascot, core strengthening, stretches, flexibility, etc, as running by itself would be a sure way to bring on an injury that sets you back a bit.

 

I did the Coventry 10k last November. It was fun, but to be honest, it wasn't very well organised. Queues for everything, messy start, lack of distance info on route, etc. They may have learnt form their mistakes this year.

I'm doing the Nottingham race in September, then looking to do the Stratford race in November. It takes place on Long Marston airfield, so is flat! There is also a choice of distances so will probably do the Half.

 

36 now so probably not quite half your age

I stretch before and after exercise, and also during the day as I sit down most of the day. Also sits up and plank for my core. I'm doing some training with an ex GB ultra runner so picking up some tips from him as well.

Good luck with Nottingham. Under 2 hours for a half is a good achievement at any age, especially if you fall in to the 'vet' category.

 

Recently incorporated running in my lunch break.... Twice a week Ive done a run of over 3 miles which takes about 35 mins, the last mile being up hill and messes up any chance of consistently keeping to a ten minute mile.

The rewards are fantastic though.

On Saturday morning I ran 3.5 miles to the gym, cycled 20 miles at the gym then swam a bit before running home... Best part of 30 miles achieved before lunch. Not bad, I thought.

 

I am enjoying the running , nothing beats getting you out there , i always head for woods/fields etc where i am less likely to meet other humans , being a miserable sod

Problem i have now , i am getting an ever so slight pain in the front of my knee , right in the middle , i havent injured myself , it just seems to ache now and then , slightly worse downhill , especially if tired and you dont control your gait properly , but most times it isnt there , and it (touches wood) so far doesnt affect any of my work outs (running , insanity and weights in the gym)

I dont want to ***** cash on a knee support that might not be appropriate , plus i am vain enough to want to get to as old as i can without having to wrap everything in support bandages just yet

Nas , whats that knee support you use, your getting on well with it?

 

It could be caused several issues, even weak glutes or hip muscles. But I would have thought that you shouldn't try and run through it, as knee injuries tend to be a symptom of another problem. So a knee support may just mask something that needs addressing.

There is a lot of info on the web on knee injuries, but the knee is so complicated it is difficult to self diagnose.

Best to see a physio, I think.

 

Agree with ZZ, Layts. I only got a support after seeing the physio. It took a few tests to work out exactly what was wrong with my knee before she could provide a support but more importantly some exercises to strengthen. I still get a bit of pain now and again but nothing bad and probably down to fatigue more than anything (considering it's not just the knee that hurts!).

 

I was at the MK half on Sunday but as a spectator as my missus was running it - and finished in 2h20m, just five and a bit months after having a baby. A great achievement I reckon.

I've done three halves this year, I want to finish on six and crack the elusive sub 2h mark by the end of the year. 2h2m is my best yet.

Anybody close enough to Leighton, I thoroughly recommend the dirt half in November - it's a really fun race to do.

 

I've just decided I really need to sort my fitness out and gonna try running again. Problem is, when I start my Left ankle starts to feel pretty uncomfortable, wouldn't say hurt because it's not really painful but it is uncomfortable. Is this just due to unfitness, or my shoes (Nike free run 2s), or how I run? Any suggestions?

 

Goto a a proper running shop and go on one of their machines, pay the money for proper running shoes, they may cost a few quid and not look that good and will be money very well spent and they do half sizes which is a must,

 

You could try leaning towards the right, of course. ;D

But if that is unpalatable then you need to try something else!

If the ankle gets more uncomfortable as you run, then you should just stop. Particularly if it is in the Achilles area as that tendon can take a very long time to repair. It it doesn't get worse then it probably just needs "training". You must start off with short distances and build up. But you should also be prepared to do some normal stretches, strengthening holistically.

There is a good special edition of Runner's magazine out now, that is all about injuries and staying injury free. Costs £4.60 though, but it is a good investment, IMO.

edit: also those shoes sound like they may be of the barefoot running type, that is designed to make you land on the midsole or ball of your foot. If you are not used to these types, then you should ease into them as they can cause problems in your Achilles or calf muscles.

 

I do genuinely think i run weird. Always get problems with my left hip too. I have a tendency to bring my feet inwards when I walk and run and I wonder if that has something to do with it. If I were to go to a running shop and get analysed but not buy the shoes, would they get pissed off? Is that socially acceptable? haha.

 

I think a lot of running shops charge now to go on those machines if you don't buy a pair, you can also take your old shoes in and from the wear on the sole they can tell what running shoes you want, if you are in potters bar go to millers sports in millhill, they match their website prices, have a look online, some very good deals and genuine discounts, go in the shop and they will match the online price and if they don't stick them they can order them online, great shop, you may get £150 shoes for almost half price if a new model is coming out

 

I would never touch Nike for running shoes, half the costs is spent on sponsorship and advertising, go for a specialist running company like a asics, saucony or brooks

 

If you were to try and catch a pig in an alley would it be able to escape through your legs?
If so you need one of these.

 

Interesting to compare progress looking back 3 months.

Parkrun has dropped by the wayside due to me being left to hold the baby on a Saturday morning but I'm still running 3 times a week. My 5km time is down to a PB of 23m38s and I'm only half a kilo over my initial target weight now. I've now lost nearly 2st since end of April. Furthest distance I've done is 9km so far but that's because I've concentrated on reducing my 5km time first. Now that's coming along nicely I'm approaching that dangerous mental zone of 'what next?' followed by slipping back into old ways.

 

Think I know who you are mate. I'm doing Tring Park run on 31st October if youre about then.

 

I'll be prising you back out of retirement for POTP next year

 

I go on holiday that day so missing that one. I'm there most weeks though. Drop us a PM mate.

 

Oh I'll be at that mate, don't worry

 

Anyone on here doing the Ricky Road Run next week?

 

did not know it is next week, i may do!

 

Try out a yoga class once a week "for flexibility and core strength". It'll keep you regular and provide nice views of lycra clad form

 

Finished the 10 mile Ricky Road Run in 1 hour 16 minutes so quite pleased with that.

 

Bloody hell that is pretty good going, first time I ran that one, was a tough 10 miles with all this hills, perfect weather for it though and very well organised and a nice run, nice goody bag at the end, will not say my time but did not trouble the leaders, I would recommend that race distance to anyone, legs are hurting this morning.

 

Indeed, 1 -16 is very good Nascot, I would have struggled to match that on a hilly course. But iamofwfc if you've got sore legs you've done yourself proud as well.

I did a half marathon in Nottingham last month, I wasn't really ready for it but managed around 1-55 which I was a little disappointed with, but it was a great experience and fun, and as you will know, that is what matters.

 

Yeah feeling it today! First time I'd ran it as well, the hill around the 8 mile mark took me by surprise! Good course though, I enjoyed it.

 

it was either the 7 to 8 mile marker or the 8 to 9 that seemed to take forever i thought i must have missed it! That mile took me about 15 minutes ! will defo pencil it in for next year, last one of the year for me, next one watford half marathon!