As spring (what spring?!) drew to a close, I found myself asking fellow runners the same question over and over. How do you beat the heat? And let's be real for a minute here. In Florida, the reprieve from heat is pretty minimal; but there is a difference between the heat and humidity of June, July, August, and September and the rest of the year. Not wanting to admit defeat for four months, I sought answers.
While some answers came in almost technical form regarding water-replenishing-rates (see here), other answers I received were to run earlier, decrease my pace, bring water with me, run shorter distances...basically, take these four months as a chance to decrease my training. (I've tried to get up early to run about half a dozen times now, and failed to get out of bed each time!) The good news is that nearly everyone agrees that in the fall, when temperatures dip, running in the heat pays off. Suddenly you're a super speedster, breaking PRs all over the place.
Or something like that.
Anyway, like most runners, the thought of taking walking breaks (even if they're for water) sounds like cheating. When I first began running, I couldn't complete a quarter mile without walking. Being able to build mileage without a walking break is a huge accomplishment for me, and I absolutely hate having to walk. But, as I discovered a couple years ago when training for the half, planned walking breaks don't feel like cheating. Intervals, in other words, are a saving grace.
I've had to grapple with myself over this, because coming to the decisions to 1) ease up on my pace, and 2) keep my distances at a comfortable level has been hard. But in the end, I decided that it's more important to stay consistent (meaning running weekly) than to push myself to a level of discomfort. This also means taking water breaks. Tonight, I took a break after the first mile to have some water. I kept my pace comfortable, and although I've been doing two-milers for what feels like forever, I didn't give myself any grief over not increasing my distance tonight. The humidity just makes my legs too heavy.
I'm not really happy about this, but there's something freeing in running just to run again, not for a specific goal or race or reason. Just to run.
On top of this, I think I've mastered my IT band pain! I'm wearing something much like this or this. My strap is Velcro and has a little rubber bar on the underside. It's meant to be worn under the knee to support the patella, but I've been wearing it about 3 inches above my knee, pulling it nice and tight, with the rubber bar directly on the IT band, and voila! No pain! I've had three runs free of pain now, after two years of consistently painful knees.
This is seriously a lifesaver. I can go running without fear that halfway through I'll be in debilitating pain. I haven't tried for a longer run than two miles yet, so we'll see how this works for 5ks and the like.
There is a 5k June 2, right before I leave for my trip, that I may attempt. But I'm not really feeling an urge to go.
I leave for Israel June 3 so I won't be running or posting until the end of the June. I'm super excited, and the girls I'm going with are runners as well, so we may get a few runs in while there. But I won't have internet and, frankly, won't want to spend my time posting when I'm experiencing the trip of a lifetime!
So until then I leave you with these words: "Run often, and run long, but never outrun your joy of running." - Julie Isphording
ABK
Showing posts with label knee. Show all posts
Showing posts with label knee. Show all posts
Wednesday, May 30, 2012
Tuesday, April 24, 2012
Disaster Run
Yesterday, I experienced a bad run. Funnily enough, I didn't
internalize any guilt over it, as I usually do, perhaps because I knew
my fitness and ability weren't to blame. On the contrary, I even feel a
little proud of this disaster.
I got new running shoes the other night...not really on a whim, but without having my strides re-evaluated like I'd planned. But really, I don't need new shoes yet; I just really want a pair. I ran these around the indoor track at the store and they felt wonderful. So, I bought them. Itching to try them out, I took them for a test Monday.
But here's where I went wrong. My run was a 3.5 miler (or so I thought), and the shoes gave me shin splints within the first 1/8 of a mile. But did I turn around and put my Nikes back on? Nope. I went for the full run, thinking, "Oh hey, maybe they'll get better."
Right. Here's the thing. My "3.5" miles was really 4.3. I didn't map it out beforehand, figuring I'd turn around and just run the same course back when Nike+ told me I'd hit my halfway point. But when that time came, I was on a loop, and I thought (wrongly, again), "Oh hey, this is a circle, so I'm halfway through and completing it would be the same as turning around." Except that the end of the "loop" was actually an extra .80 miles. Duh. I knew "half" the loop was .87, but somehow forgot that I'd have to complete the circle, thereby doubling it. (I know this makes little sense, but this particular path is shaped like an archer's bow, and I ran the curved part first, forgetting to add in the straight shot back.)
Basically, I had to walk some of this run because 1) LEG PAIN and 2) 4.3 miles was not on the menu. I nearly called M to pick me up. Well, I paused some of the Nike+ during walks, so it wouldn't affect my overall pace, but I did end up not pausing it for some, and then I ran the last 400 meters. Then I turned the thing off. Then I walked home. In socks. That's right: I took off the damn shoes and shuffled home in socks.
What a disaster.
But, here's the thing. I learned something from this. I've learned that if shoes don't feel right, I shouldn't be wearing them, even if I loved them in the store and even if the brand is one I'm loyal to. (These weren't Nikes, but another beloved brand.)
And why am I kind of proud of this embarrassingly bad run? For one thing, I pushed myself harder than I have in a really long time. Last fall I ran a few 4-milers and felt really strong and proud, but since then I've been capping myself around two or three. I've been doing this simply because my resolution to run "consistently", to me, meant not pushing the distance. But lately I've been feeling antsy and full of energy. I went out Monday craving a long, hard run that left me panting and sore. Well, I definitely got it. I stretched, iced, and took ibuprofen. Oh, and also:
Yes folks, I rolling-pinned my legs. (This was an experiment based on "The Stick", which I'll get to in just a second.)
So anyway, I have no lingering pain today, although my ankles, feet, and calves were all stiff and sore yesterday. Although I feel up to a run today, and would actually really love to go, I'm going to take one more day to recover totally, mostly because my left ankle gave me some trouble toward the end of work. (Sometimes I wish I had a job that I could just sit at.)
I know I did a stupid thing. I'm sorry, body. But I'm glad I did it, and now I know what a gorgeous loop that archer's bow path really is (did I mention I'd never run this particular path before? Stupid) and I'll plan accordingly for the distance. But I do plan to run it again. It was just beautiful.
As for the rolling pin: "The Stick" is a plastic massager made for runners. You roll it over your muscles and apparently it's magical. Well, having done some asking-about regarding my usual knee pain, someone suggested it may be that my quads or Iliotibial band needs stretching/work. So I looked up how to handle that, and The Stick was recommended. Being cheap, I used my rolling pin instead. Boy did it work! It's not space-age plastic, but it made my legs feel amazing, and even through my hellish run, my knees gave me hardly any grief. (I used the rolling pin before the run, to prevent any muscle stiffness, and it seemed to work.)
I also looked up exercises that will strengthen hips and knees in order to prevent pain and injury. Here's the video:
When all is said and done, I learned something about myself, and about the art of buying new running shoes. Now...to return them (don't be skeptical; they look fine, I cleaned them, there's no wear or tear, and the store said they'd take them back) and have my stride evaluated. That's on the menu for tomorrow. Hopefully I have better luck this time around.
ABK
I got new running shoes the other night...not really on a whim, but without having my strides re-evaluated like I'd planned. But really, I don't need new shoes yet; I just really want a pair. I ran these around the indoor track at the store and they felt wonderful. So, I bought them. Itching to try them out, I took them for a test Monday.
But here's where I went wrong. My run was a 3.5 miler (or so I thought), and the shoes gave me shin splints within the first 1/8 of a mile. But did I turn around and put my Nikes back on? Nope. I went for the full run, thinking, "Oh hey, maybe they'll get better."
Right. Here's the thing. My "3.5" miles was really 4.3. I didn't map it out beforehand, figuring I'd turn around and just run the same course back when Nike+ told me I'd hit my halfway point. But when that time came, I was on a loop, and I thought (wrongly, again), "Oh hey, this is a circle, so I'm halfway through and completing it would be the same as turning around." Except that the end of the "loop" was actually an extra .80 miles. Duh. I knew "half" the loop was .87, but somehow forgot that I'd have to complete the circle, thereby doubling it. (I know this makes little sense, but this particular path is shaped like an archer's bow, and I ran the curved part first, forgetting to add in the straight shot back.)
Basically, I had to walk some of this run because 1) LEG PAIN and 2) 4.3 miles was not on the menu. I nearly called M to pick me up. Well, I paused some of the Nike+ during walks, so it wouldn't affect my overall pace, but I did end up not pausing it for some, and then I ran the last 400 meters. Then I turned the thing off. Then I walked home. In socks. That's right: I took off the damn shoes and shuffled home in socks.
What a disaster.
But, here's the thing. I learned something from this. I've learned that if shoes don't feel right, I shouldn't be wearing them, even if I loved them in the store and even if the brand is one I'm loyal to. (These weren't Nikes, but another beloved brand.)
And why am I kind of proud of this embarrassingly bad run? For one thing, I pushed myself harder than I have in a really long time. Last fall I ran a few 4-milers and felt really strong and proud, but since then I've been capping myself around two or three. I've been doing this simply because my resolution to run "consistently", to me, meant not pushing the distance. But lately I've been feeling antsy and full of energy. I went out Monday craving a long, hard run that left me panting and sore. Well, I definitely got it. I stretched, iced, and took ibuprofen. Oh, and also:
Yes folks, I rolling-pinned my legs. (This was an experiment based on "The Stick", which I'll get to in just a second.)
So anyway, I have no lingering pain today, although my ankles, feet, and calves were all stiff and sore yesterday. Although I feel up to a run today, and would actually really love to go, I'm going to take one more day to recover totally, mostly because my left ankle gave me some trouble toward the end of work. (Sometimes I wish I had a job that I could just sit at.)
I know I did a stupid thing. I'm sorry, body. But I'm glad I did it, and now I know what a gorgeous loop that archer's bow path really is (did I mention I'd never run this particular path before? Stupid) and I'll plan accordingly for the distance. But I do plan to run it again. It was just beautiful.
As for the rolling pin: "The Stick" is a plastic massager made for runners. You roll it over your muscles and apparently it's magical. Well, having done some asking-about regarding my usual knee pain, someone suggested it may be that my quads or Iliotibial band needs stretching/work. So I looked up how to handle that, and The Stick was recommended. Being cheap, I used my rolling pin instead. Boy did it work! It's not space-age plastic, but it made my legs feel amazing, and even through my hellish run, my knees gave me hardly any grief. (I used the rolling pin before the run, to prevent any muscle stiffness, and it seemed to work.)
I also looked up exercises that will strengthen hips and knees in order to prevent pain and injury. Here's the video:
When all is said and done, I learned something about myself, and about the art of buying new running shoes. Now...to return them (don't be skeptical; they look fine, I cleaned them, there's no wear or tear, and the store said they'd take them back) and have my stride evaluated. That's on the menu for tomorrow. Hopefully I have better luck this time around.
ABK
Wednesday, April 4, 2012
Good Stretches Look Awkward
Those who read this blog semi-regularly should know by now that my knees/hips/hamstrings/quads are my trouble areas. If you haven't gathered that already, then I have to question your reading comprehension.
Anyway, K is good for a great many things, and, once more proving her worth as a running buddy and friend, she shared some excellent stretches with me after a run last week that left my hamstrings burning. Having thanked her publicly for these magical moves, another friend requested I share. Because the jargon and official names of the stretches escape me, and because I'm a glutton for punishment and public humiliation, I've decided to post my own low-quality, embarrassing pictures for your amusement and instruction. (Anything in the name of education, right?)
Many of these stretches will look familiar to you. You'll likely go, "Oh yeah, I've done this one before, and looked a lot cuter while doing it, too." Kindly squelch sharing those kinds of thoughts, and bask in the result of these stretches: virtually pain-free runs!
Please note that my stretching buddies are Champ (the dog) and Archie (the bird), and they deserve as much attention as I do, if not more.
So...starting with the most awkward first...
Here I am in the starting position with Champ and Archie helping out. I am going to cross one knee over my body, turn in the opposite direction, and reach my arm out. The point is to feel the stretch mainly in your lower back.
This stretch is utterly painless for me, and I could stay in this position for minutes at a time. It just feels really good for my back.
At this point, Archie bit Champ's tail and sent him scurrying away. I then moved into the ultimate embarrassing stretch to do in public, especially in loose shorts:
The photo of the other leg won't upload correctly, so this is all you get of this beautifully elegant pose. (Actually, it's a shame because the other view is much clearer.) Hook one leg over the other, grasp the back of the "upright" leg, and pull. Make sure to pull your leg down toward your chest until you feel the stretch, but don't hurt yourself. As much as I kind of hate this stretch, it's a love-hate relationship, because it does wonders for my hamstrings and lower back.
That finally brings me to my new favorite stretch! New ready position needed:
You will need something to hold your balance, especially if you stretch this way after a grueling run that leaves you with noodle-legs. Also, I recommend definitely doing this stretch on a soft surface; your knees will thank you. Basically, you'll grab hold of something with one hand, grab your back ankle with the other, and pull your foot up toward your butt. Keep your back straight. The closer to your butt your knee goes, the more excellent the stretch.
So there you have it. This post is brought to you by my total adoration of these stretches and my complete lack of shame. Obviously I like others, like the butterfly or the good old "sit down, fold a leg in, touch your toes" business, but let's be real, here: the more awkward a stretch looks, the better it feels! The existence and public posting of these photos is proof of that.
ABK
Anyway, K is good for a great many things, and, once more proving her worth as a running buddy and friend, she shared some excellent stretches with me after a run last week that left my hamstrings burning. Having thanked her publicly for these magical moves, another friend requested I share. Because the jargon and official names of the stretches escape me, and because I'm a glutton for punishment and public humiliation, I've decided to post my own low-quality, embarrassing pictures for your amusement and instruction. (Anything in the name of education, right?)
Many of these stretches will look familiar to you. You'll likely go, "Oh yeah, I've done this one before, and looked a lot cuter while doing it, too." Kindly squelch sharing those kinds of thoughts, and bask in the result of these stretches: virtually pain-free runs!
Please note that my stretching buddies are Champ (the dog) and Archie (the bird), and they deserve as much attention as I do, if not more.
So...starting with the most awkward first...
Here I am in the starting position with Champ and Archie helping out. I am going to cross one knee over my body, turn in the opposite direction, and reach my arm out. The point is to feel the stretch mainly in your lower back.
This stretch is utterly painless for me, and I could stay in this position for minutes at a time. It just feels really good for my back.
At this point, Archie bit Champ's tail and sent him scurrying away. I then moved into the ultimate embarrassing stretch to do in public, especially in loose shorts:
The photo of the other leg won't upload correctly, so this is all you get of this beautifully elegant pose. (Actually, it's a shame because the other view is much clearer.) Hook one leg over the other, grasp the back of the "upright" leg, and pull. Make sure to pull your leg down toward your chest until you feel the stretch, but don't hurt yourself. As much as I kind of hate this stretch, it's a love-hate relationship, because it does wonders for my hamstrings and lower back.
That finally brings me to my new favorite stretch! New ready position needed:
You will need something to hold your balance, especially if you stretch this way after a grueling run that leaves you with noodle-legs. Also, I recommend definitely doing this stretch on a soft surface; your knees will thank you. Basically, you'll grab hold of something with one hand, grab your back ankle with the other, and pull your foot up toward your butt. Keep your back straight. The closer to your butt your knee goes, the more excellent the stretch.
So there you have it. This post is brought to you by my total adoration of these stretches and my complete lack of shame. Obviously I like others, like the butterfly or the good old "sit down, fold a leg in, touch your toes" business, but let's be real, here: the more awkward a stretch looks, the better it feels! The existence and public posting of these photos is proof of that.
ABK
Monday, March 5, 2012
Finding Your Soul Shoes
Edited to add: My opinions here are pretty strong, but as we went on our run today, K reminded me of two important details I left out. 1) Your running buddies may not be experts, but if they've been running for a long time and have tried multiple brands, their suggestions or opinions may give you a good starting point. 2) Experts at running stores are salespeople, and some of them are aiming to sell certain brands for the kickback. Remember that if you try on a shoe and think it's the wrong fit, go with your gut and try something else. Their say-so isn't the bottom line; your comfort is.
Before I get into the real meat of this post, I need to give a little background on what is finally getting this topic going. This week, K and I upped our distance from 2 miles to 3. We're running the Komen race this Saturday, and it was time to begin training. The run was solid, but the day after my right knee was absolutely killing me.
So much so, in fact, that I wore my knee brace to work on Thursday. I've never done that before. I then took the rest of the week off to rest it.
Of course, K and I got to talking, and so here is where this post comes in. Most new runners ask their running aficionado friends for shoe recommendations when they're starting out. As this conversation usually takes place on facebook, I usually have the opportunity to see the replies.
Is it just me, or are runners positively rabid when it comes to defending their shoe choice? Perhaps mildly defensive is a better way to put it. No matter if it's Nike or New Balance, Asics or Saucony, you're going to find people tearing apart one brand and screaming the praises of another. We're all guilty of this. I think. It can't just be me and everyone I'm friends with on facebook.
So what is the best shoe? How do you really find it? Here's what I think: stop asking runners. We all have different strides, hip widths, foot sizes, issues with our pronation, etc. My favorite shoes are probably not going to be your favorite shoes.
Take my personal story as an example. My first pair of running shoes were New Balances that I used for volleyball and hardly ran a mile in. I decided, when I actually started running, that NB were lame and for fake runners (because...hello!...I had been fake-running in them for years!) My first running running shoes were a pair of Sauconys fitted to me for over-pronating, and I used them for two months before switching to Nikes, because my Nike+ chip fit into their special sole. Plus, I loved how light the Nikes felt! After my half and the knee injury, I switched back to the Sauconys, which felt heavy and awkward but helped my knee. And now I'm dealing with knee pain again, and am probably going to go back to a neutral shoe (my original Nikes) before buying a new pair.
Let's face it: running shoes are expensive, and you have to replace them pretty frequently. There are a million opinions out there on what shoes to try, and opinions are only going to get you so far. I cannot stress enough how important it is to go to a knowledgeable running store where you can actually 1) run around a track, or at least on a treadmill, 2) have an expert watch your stride (and even record it for slow-motion play-back), and 3) find a huge selection of shoes.
Your friends are probably great for dating advice, hair advice, fashion advice...but running shoes aren't just a pair of hot red heels you'd be willing to wear and wince through the pain for five hours to look cute. Running shoes are expensive and designed to support, correct, and sometimes even change your running style.
I have narrow feet. A narrow toe-box and lighter shoes are great for me. But anyone with bigger toes won't really love the shoes I love. It's that simple.
Being able to hear someone say, "See how you land on your foot - right there? That's over-pronating. Let's get you in X shoe," makes you feel confident in your running. That's a huge plus. On top of that, you're actually wearing a shoe that's good for you, not just a latest trend.
Where I stand now, I know that I got my first pair of running shoes when I was a brand spanking new runner. I needed some correction. Now, my strides are totally different, and so is my pace. It's probably time to get back into a store that can check my stride and see if a neutral shoe is right for me.
So please remember that while facebook and running friends are wonderful cheerleaders - and heck, they may give great stretching, icing, and injury advice! - they're not going to be able to recommend the right shoe for YOU...only the right shoe for THEM.
ABK
Before I get into the real meat of this post, I need to give a little background on what is finally getting this topic going. This week, K and I upped our distance from 2 miles to 3. We're running the Komen race this Saturday, and it was time to begin training. The run was solid, but the day after my right knee was absolutely killing me.
So much so, in fact, that I wore my knee brace to work on Thursday. I've never done that before. I then took the rest of the week off to rest it.
Of course, K and I got to talking, and so here is where this post comes in. Most new runners ask their running aficionado friends for shoe recommendations when they're starting out. As this conversation usually takes place on facebook, I usually have the opportunity to see the replies.
Is it just me, or are runners positively rabid when it comes to defending their shoe choice? Perhaps mildly defensive is a better way to put it. No matter if it's Nike or New Balance, Asics or Saucony, you're going to find people tearing apart one brand and screaming the praises of another. We're all guilty of this. I think. It can't just be me and everyone I'm friends with on facebook.
So what is the best shoe? How do you really find it? Here's what I think: stop asking runners. We all have different strides, hip widths, foot sizes, issues with our pronation, etc. My favorite shoes are probably not going to be your favorite shoes.
Take my personal story as an example. My first pair of running shoes were New Balances that I used for volleyball and hardly ran a mile in. I decided, when I actually started running, that NB were lame and for fake runners (because...hello!...I had been fake-running in them for years!) My first running running shoes were a pair of Sauconys fitted to me for over-pronating, and I used them for two months before switching to Nikes, because my Nike+ chip fit into their special sole. Plus, I loved how light the Nikes felt! After my half and the knee injury, I switched back to the Sauconys, which felt heavy and awkward but helped my knee. And now I'm dealing with knee pain again, and am probably going to go back to a neutral shoe (my original Nikes) before buying a new pair.
Let's face it: running shoes are expensive, and you have to replace them pretty frequently. There are a million opinions out there on what shoes to try, and opinions are only going to get you so far. I cannot stress enough how important it is to go to a knowledgeable running store where you can actually 1) run around a track, or at least on a treadmill, 2) have an expert watch your stride (and even record it for slow-motion play-back), and 3) find a huge selection of shoes.
Your friends are probably great for dating advice, hair advice, fashion advice...but running shoes aren't just a pair of hot red heels you'd be willing to wear and wince through the pain for five hours to look cute. Running shoes are expensive and designed to support, correct, and sometimes even change your running style.
I have narrow feet. A narrow toe-box and lighter shoes are great for me. But anyone with bigger toes won't really love the shoes I love. It's that simple.
Being able to hear someone say, "See how you land on your foot - right there? That's over-pronating. Let's get you in X shoe," makes you feel confident in your running. That's a huge plus. On top of that, you're actually wearing a shoe that's good for you, not just a latest trend.
Where I stand now, I know that I got my first pair of running shoes when I was a brand spanking new runner. I needed some correction. Now, my strides are totally different, and so is my pace. It's probably time to get back into a store that can check my stride and see if a neutral shoe is right for me.
So please remember that while facebook and running friends are wonderful cheerleaders - and heck, they may give great stretching, icing, and injury advice! - they're not going to be able to recommend the right shoe for YOU...only the right shoe for THEM.
ABK
Tuesday, January 24, 2012
Dealing With Injuries
I'll be the first to admit that I don't have what it takes to be a runner. I look for almost any excuse to wimp out. Case in point? Just the other day I told K, "If you're somehow too pregnant to run our Half in March, I'm sure as heck not getting up at 4am to do it alone."
To which K responded, "Please. I'd get up at 4am, drive you to the race, and meet you at certain spots to cheer you on."
You see, K has it in her to take a little punishment. I, on the other hand, do not. I've had to learn how to work through that, of course, but a headache, a broken pinky toe...heck, even a hang nail is a reason for me to take a day off running.
When I ran the Half last January, I hurt my knee in the first three miles. Taking months off of training and running at a race-pace will do that. I also suffered some weird issue with the top of my foot. (My laces were tied too tightly and after 13.1 miles, that pressure actually caused some kind of mild injury.) I legitimately tried to run a mile the day after my half, and legitimately needed to rest my knee. I ended up resting it for three months.
Was that really necessary?
Now, I've learned my lesson. I've stocked up on ice packs. I wear a knee brace (this one) when I run. I changed from my Nike shoes to the Sauconys that were specially fitted for my feet. I make sure to actually stretch after a run. I build up my mileage slowly. (No more 0-13's for me.)
Still, there's this whiny child in me - the same child that walked the mile in PE and complained of fatigue - that works tirelessly to drag my motivation down the drain. And we all know the only truly permitted excuse for time off from exercise is injury.
(I do need to stop and wonder at myself here, because if my pregnant, achy, exhausted, mommy-of-a-toddler partner can run through it, what's my excuse?!)
So how to deal with these injuries? I've decided to do something pretty dumb. Anything that's not painful (as in, I can walk on it without limping) can be treated with advil, a slower pace, and a shorter distance. The big thing here is staying in the habit of getting exercise so that, while nursing the injury, I don't lose the motivation to go out and run. Many times, for me, running through mild pain helps the pain alleviate faster.
This probably isn't the case for everyone, and most experienced runners might have better techniques, but I've found that modifying my run (instead of putting it on hold) and being diligent about my stretching allows me to overcome injuries faster, and seems to prevent injuries in the future. My muscles stay limber, ready, and raring to go!
Still, it's important to note here that my knees still constantly give me trouble in the beginning of any run, and I need a second brace for my left knee now. (My original injuries were both to my left leg, but after they healed up my right knee became the weak one, so that's where I wear my brace.) I haven't yet gotten it, but I sure look forward to being that awkward looking girl wearing two braces as I run.
Hey, maybe it will make me look dedicated, hardcore, and like I actually know what I'm doing!
ABK
To which K responded, "Please. I'd get up at 4am, drive you to the race, and meet you at certain spots to cheer you on."
You see, K has it in her to take a little punishment. I, on the other hand, do not. I've had to learn how to work through that, of course, but a headache, a broken pinky toe...heck, even a hang nail is a reason for me to take a day off running.
When I ran the Half last January, I hurt my knee in the first three miles. Taking months off of training and running at a race-pace will do that. I also suffered some weird issue with the top of my foot. (My laces were tied too tightly and after 13.1 miles, that pressure actually caused some kind of mild injury.) I legitimately tried to run a mile the day after my half, and legitimately needed to rest my knee. I ended up resting it for three months.
Was that really necessary?
Now, I've learned my lesson. I've stocked up on ice packs. I wear a knee brace (this one) when I run. I changed from my Nike shoes to the Sauconys that were specially fitted for my feet. I make sure to actually stretch after a run. I build up my mileage slowly. (No more 0-13's for me.)
Still, there's this whiny child in me - the same child that walked the mile in PE and complained of fatigue - that works tirelessly to drag my motivation down the drain. And we all know the only truly permitted excuse for time off from exercise is injury.
(I do need to stop and wonder at myself here, because if my pregnant, achy, exhausted, mommy-of-a-toddler partner can run through it, what's my excuse?!)
So how to deal with these injuries? I've decided to do something pretty dumb. Anything that's not painful (as in, I can walk on it without limping) can be treated with advil, a slower pace, and a shorter distance. The big thing here is staying in the habit of getting exercise so that, while nursing the injury, I don't lose the motivation to go out and run. Many times, for me, running through mild pain helps the pain alleviate faster.
This probably isn't the case for everyone, and most experienced runners might have better techniques, but I've found that modifying my run (instead of putting it on hold) and being diligent about my stretching allows me to overcome injuries faster, and seems to prevent injuries in the future. My muscles stay limber, ready, and raring to go!
Still, it's important to note here that my knees still constantly give me trouble in the beginning of any run, and I need a second brace for my left knee now. (My original injuries were both to my left leg, but after they healed up my right knee became the weak one, so that's where I wear my brace.) I haven't yet gotten it, but I sure look forward to being that awkward looking girl wearing two braces as I run.
Hey, maybe it will make me look dedicated, hardcore, and like I actually know what I'm doing!
ABK
Subscribe to:
Posts (Atom)