Back on the running train and looking for advice

Options
2»

Replies

  • TavistockToad
    TavistockToad Posts: 35,719 Member
    Options
    MegaMooseEsq wrote: »
    TavistockToad wrote: »
    MegaMooseEsq wrote: »

    @TavistockToad: Don't neglect lifting the heavy things! It's sooooooooooo good for you!

    .

    I feel so much better for confessing!! :laugh: :bigsmile:

    I consider myself fortunate that I actually *like* both running (outdoors) and lifting (heavy). It makes it a lot easier to do the things that are good for you when they're also enjoyable.

    I find lifting boring... but it's very much worth it to remain injury free!
  • MegaMooseEsq
    MegaMooseEsq Posts: 3,118 Member
    edited April 2018
    Options
    Spliner1969 wrote: »
    MegaMooseEsq wrote: »
    @Spliner1969: That makes sense - I'm definitely in excited beginner gains mode right now, at least as much as I can be while eating in a deficit and saving up for my first rack. Here's hoping I can keep the injuries at bay as long as possible! So far my only overtraining injury was that extensor tendonitis from planking... whoops...

    Are you sure it was from planking, I think that is usually caused by having your shoes too tightly laced or being on your feet for too long or a combination of both? Your doctor knows best though. ;)

    Also.. if you're into free weights a simple bench is fairly cheap these days. Mine declines, lays flat or inclines and I think it was around $60. Can be used for situps, crunches, or free weights. The weights were fairly cheap, and I built my collection over time. Actually picked them up at the local Wal-Mart, they had the bars and individual plates pretty darn cheap. Started with about 20lbs on each bar, then moved up to 25, 30, 35, and 40 by adding 2.5 or 5lb weight plates in pairs to each bar. Never bothered to buy a full length press bar, and would need a rack for that anyway. Food for thought.

    Yeah, given the timing we're pretty sure it was planking - I sit on my butt for a living and rarely wear shoes with laces (except for running, which I wasn't doing at the time), plus I've actually lost weight in my feet over the last year (so dumb). It's fine now that I'm taking more time off. I assume the increased strength and weight I've lost since then doesn't hurt either. I actually have a pretty good lifting set-up for now: flat bench (I'm too short for most incline benches), adjustable dumbbells, suspension straps, and a trap bar for deads - I'm just waiting for my spouse's bonus check to come through in June to get a barbell setup then I'll switch to Starting Strength or StrongLifts. My father-in-law is a former strength coach but I usually lift alone at home, so I'd hear about it if I didn't do the safety stuff right.
  • Spliner1969
    Spliner1969 Posts: 3,233 Member
    Options
    MegaMooseEsq wrote: »
    Yeah, given the timing we're pretty sure it was planking - I sit on my butt for a living and rarely wear shoes with laces (except for running, which I wasn't doing at the time), plus I've actually lost weight in my feet over the last year (so dumb). It's fine now that I'm taking more time off. I assume the increased strength and weight I've lost since then doesn't hurt either. I actually have a pretty good lifting set-up for now: flat bench (I'm too short for most incline benches), adjustable dumbbells, suspension straps, and a trap bar for deads - I'm just waiting for my spouse's bonus check to come through in June to get a barbell setup then I'll switch to Starting Strength or StrongLifts. My father-in-law is a former strength coach but I usually lift alone at home, so I'd get in trouble if I didn't do the safety stuff right.

    I actually ended up with a similar injury last year in my feet, turned out it was the new shoes I purchased. I usually have to wear extra wide, and these were wide only and for whatever reason were too tight on the top of my feet. Or it's possible I was just lacing them too tight when they were new. About a month into walking/running I ended up with pain in the top of my feet. Doc said extensor tendonitis as well and I was banned from walking/running for about a month. I ignored him switched back to my old shoes, popped some ibuprofen and simply walked slower and managed to work through it. Never thought about planks causing it, was doing about the same back then as I do now. But it's always possible they were causing it coupled with those shoes. Have not had issues since but have to be careful how tight my shoes are when I lace them up.
  • MegaMooseEsq
    MegaMooseEsq Posts: 3,118 Member
    edited April 2018
    Options
    Spliner1969 wrote: »
    MegaMooseEsq wrote: »
    Yeah, given the timing we're pretty sure it was planking - I sit on my butt for a living and rarely wear shoes with laces (except for running, which I wasn't doing at the time), plus I've actually lost weight in my feet over the last year (so dumb). It's fine now that I'm taking more time off. I assume the increased strength and weight I've lost since then doesn't hurt either. I actually have a pretty good lifting set-up for now: flat bench (I'm too short for most incline benches), adjustable dumbbells, suspension straps, and a trap bar for deads - I'm just waiting for my spouse's bonus check to come through in June to get a barbell setup then I'll switch to Starting Strength or StrongLifts. My father-in-law is a former strength coach but I usually lift alone at home, so I'd get in trouble if I didn't do the safety stuff right.

    I actually ended up with a similar injury last year in my feet, turned out it was the new shoes I purchased. I usually have to wear extra wide, and these were wide only and for whatever reason were too tight on the top of my feet. Or it's possible I was just lacing them too tight when they were new. About a month into walking/running I ended up with pain in the top of my feet. Doc said extensor tendonitis as well and I was banned from walking/running for about a month. I ignored him switched back to my old shoes, popped some ibuprofen and simply walked slower and managed to work through it. Never thought about planks causing it, was doing about the same back then as I do now. But it's always possible they were causing it coupled with those shoes. Have not had issues since but have to be careful how tight my shoes are when I lace them up.

    I got impatient with the program I was doing when I first joined the challenge in February and started doing my own thing (strike one!), increased duration pretty quickly (strike two!), and wasn't taking breaks regularly (strike three!). My doc just told me to take some IB and take it easy until it stopped hurting - so basically the same thing you did. I only got it in my left foot for whatever reason - my doc thought it was because my feet are slightly more asymmetrical than normal but I didn't feel like paying for a specialist to find out more.
  • mbaker566
    mbaker566 Posts: 11,233 Member
    Options
    might i suggest not wearing shoes when you plank
  • MegaMooseEsq
    MegaMooseEsq Posts: 3,118 Member
    edited April 2018
    Options
    mbaker566 wrote: »
    might i suggest not wearing shoes when you plank

    Hah, yes, I’m almost always barefoot for planks.
  • mbaker566
    mbaker566 Posts: 11,233 Member
    Options
    also consider changing how you tie your shoes so the top of your feet feel less pressure overall during the day
  • Spliner1969
    Spliner1969 Posts: 3,233 Member
    Options
    MegaMooseEsq wrote: »
    my doc thought it was because my feet are slightly more asymmetrical than normal but I didn't feel like paying for a specialist to find out more.

    Join the crowd lol. I have so many issues with my knees, lower back, nerves in my left leg from nerve damage (previous disc injury - I can't stand on my tip toes with my left food any more - called foot drop), and to top that off I had to wear braces to straighten my legs when I was younger lol. Add all that up and there are plenty of reasons I shouldn't be running. But honestly, until pain or injury stop me permanently I'm gonna do it lol. So when docs tell me I shouldn't be doing something I take it in stride and do my best to prove them wrong. My ortho doc that did my surgery gets miffed at me sometimes then turns around and tells me its good to walk 30 minutes a day. I just tell him whatever, give me the damn steroid shots and lets get this over with. (luckily none of that since 2016 so don't want to jinx myself now).

  • MegaMooseEsq
    MegaMooseEsq Posts: 3,118 Member
    Options
    mbaker566 wrote: »
    also consider changing how you tie your shoes so the top of your feet feel less pressure overall during the day

    I'm strictly a boots and barefoot girl during the day - working from home has its perks!
  • spiriteagle99
    spiriteagle99 Posts: 3,694 Member
    Options
    Agreed. Less than 10 miles a week, speedwork isn't really a good idea. Your plan is very conservative. Too conservative for me, but I'm not lifting three days a week either. You'll get faster with more miles. Maybe increase to 4-5 miles a day, 3 days a week?
  • MegaMooseEsq
    MegaMooseEsq Posts: 3,118 Member
    Options
    spiriteagle99 wrote: »
    Agreed. Less than 10 miles a week, speedwork isn't really a good idea. Your plan is very conservative. Too conservative for me, but I'm not lifting three days a week either. You'll get faster with more miles. Maybe increase to 4-5 miles a day, 3 days a week?

    I do tend to err on the side of conservative (it’s a lawyer thing), but that seems like a big jump from my prior high of six miles a week - my current longest run is 2.63 miles from February. :) I may play it by ear and increase a little more aggressively if I continue to feel okay with everything, though. I’d like to get to the point where I’m running more, but I don’t really know what that looks like yet.
  • fitoverfortymom
    fitoverfortymom Posts: 3,452 Member
    Options
    Hal Higdon plans are the bomb diggety. Gentle training approach and super effective.
  • spiriteagle99
    spiriteagle99 Posts: 3,694 Member
    Options
    MegaMooseEsq wrote: »
    spiriteagle99 wrote: »
    Agreed. Less than 10 miles a week, speedwork isn't really a good idea. Your plan is very conservative. Too conservative for me, but I'm not lifting three days a week either. You'll get faster with more miles. Maybe increase to 4-5 miles a day, 3 days a week?

    I do tend to err on the side of conservative (it’s a lawyer thing), but that seems like a big jump from my prior high of six miles a week - my current longest run is 2.63 miles from February. :) I may play it by ear and increase a little more aggressively if I continue to feel okay with everything, though. I’d like to get to the point where I’m running more, but I don’t really know what that looks like yet.

    I didn't mean to do it at once. Add 1/2 mile a week to one of your runs. The next week, add another 1/2 mile. When you get to 10 miles a week, add 1 mile to your longest run, or 1/2 mile to two of your runs. Every 4 weeks, cut back your total weekly mileage. That's still keeping to the 10% recommendation, which is very conservative for new runners.

Categories