Running Questions

JACE145

I started running in Feb/March, did my first 5K in April and now am running/joging 8 miles every other day. I feel like flexibility is my biggest hindrance to going faster and/or farther.. Stetching does not seem to help. I have little soreness except for my ankles which really hurt the next morning. How should I proceed with the goal of increased flexibility, speed and distance? Ideas? Should I try to strengthen my ankles away from running in the gym ? I also swim and would really like to do a mini triathalon in the near future.

yeabby

Have you tried yoga? Just a thought.

2ht2hand1e

I am not an expert, but I have been running for fitness for six years, and strengthening my leg and core muscles, but especially my leg muscles, seems to help me a lot. I feel more limber and stronger when I do strenghth training too. It really helps me increase my stride. Also, when I am running, I focus on increasing my stride lenghh, just to where it feels like a stretch but not at all painful, with each step. I see how far out I can push out my front leg. The more you do it, the more your body adjusts, but if you push too hard, it increases the possibility of getting injured.

sarahkbarnes

I've been running for about 6 years and am the least flexible person I've ever met. I really believe that the secret to running is in technique - really efficient running means faster running. I was fortunate to coach with Malcom Balk (author of "The Art of Running") who combines the principles of Alexander Technique with running techniques for efficient injury-free running. I'm pretty sure he has a website you can have a look at or try and get a hold of his book. Worked for me! Good luck

delherts

Are you wearing the correct shoes? Have you have had your running gait tested and then the correct shoes with the right support suggested? your ankles should not be hurting, this suggests to me they are absorbing too much.......

I would suggest you increase the types of running you do. Running 8 miles every other day is fine but your body adjusts: have you done hill training? or intervals? I never did this with my running and I was very much like yourself and introduced these in to my training and this year gained new PBs in all distances...

Atlantique

I started running in Feb/March, did my first 5K in April and now am running/joging 8 miles every other day. I feel like flexibility is my biggest hindrance to going faster and/or farther.. Stetching does not seem to help. I have little soreness except for my ankles which really hurt the next morning. How should I proceed with the goal of increased flexibility, speed and distance? Ideas? Should I try to strengthen my ankles away from running in the gym ? I also swim and would really like to do a mini triathalon in the near future.

Going from no running to 25 mpw in a few months is likely to result in injuries, especially if you're in the wrong shoes. If you haven't done so yet, I'd suggest going to a specialty running store and being properly fitted for shoes that suit your gait, size and running surfaces.

For increased flexibility, regular stretching after your run and again later intin the day really does help. So will yoga.

Have you thought about varying your runs? If you want to run 3 days a week, one of those should be an easy run; one should be a tempo run, hill repeats or other sort of speed/strength run; one should be a long run (up to half of your weekly mileage).

I still think you're asking for an injury at 25mpw so soon after beginning a running program though. I'd drop that down a bit.

BerryH

Assuming you're sure you've got the right shoes for you (and it might be worth going back to a specialist store to see if anything's changed), I'd second both the strength training and technique recommendations.

I nearly wrecked my feet trying to heel-land when it just doesn't suit me. I'm not a big pusher of Chi Running, toe landing, barefoot running or all that, but mid-foot seems to do the trick for me. You need to work out what works for you, though.

Also try increasing mobility during the day - under your desk, kick off your shoes and air-write the alphabet with one pointed toe then the other!

My feet turned backwards when I was born and I had to wear corrective boots. As a result, I had very weak ankles and sprained one or the other nearly every other week. For years I was told to avoid exercise whereas that's what's strengthened them up and prevented injury!

Schwiggity

Stretching after your warm-up before runs and after your run are very important. I'd also make sure to incorporate some strength training in your routine.

mbroeckelmanpost

Wow-- that's a quick acceleration in mileage! Congratulations on increasing your fitness level so quickly!

One thing that you might want to consider is varying your runs a little more so that you're doing one long run a week and several shorter runs, and then perhaps adding yoga or strength and/or circuit training. I'm training for another half marathon (a series of three over a 4 month time frame, actually) and have had great luck using Hal Hidgon's half marathon training plans (just do a Google search-- you'll find plans for beginner, intermediate, and advanced runners). This time around, I have also been adding a bit of biking, circuit training, yoga and strength training each week (often just doing one of the Jillian Michaels workouts once or twice a week, depending on what my schedule looks like) and have been amazed at how much faster and stronger I am now compared to the last time I trained for a race. (Using a heart rate monitor to gauge intensity has also helped-- but that's a whole other topic I could talk about for pages.) Even if you're not planning to run a half marathon or marathon, the training plans will give you some good ideas for how to improve your speed and endurance-- but ultimately, adding a little strength training and some shorter, faster runs will have the most impact, along with giving your body time to recover from your longer runs. Best of luck!

BerryH

Didn't sport you were doing that distance every day! You might want to drop back your mileage and do something different in each session. I do intervals, tempo run and a long, slow run every week. You could add in a recovery run after the LSR too.

rybo

Stretching really, really good after your run, and maybe doing some yoga on your off run days are the 1st two things that come to mind.

You've made quite the progress in a short time, that could also be the cause of the ankle pain. A little more rest between runs, or backing off slightly might let them catch up to the mileage you are doing.

bunchesonothing

For your endurance, I would try a half marathon training program.

I would also not run 8 miles every other day. Variation in your running is a good idea. Rest. Stretching. Back off if your ankles are hurting you.

I would also throw in some speedwork when you're feeling better.