Runners- are we to be blighted forever?

RAFValentina

Just thought I'd get a post going for a bit of discussion, hopefully no fighting.

Amateur/recreational runners.

For me personally I find as fast as I sort one niggle out, another one appears which normally restrains me from training how I would like to.

If it's not shin splints, its a tendon problem, if its not them, its a knee problem, if it's not that, I've fallen on a run and broken ribs and so it goes on!

Perhaps it's just me; I'm just a bit of a calamity, but surely for us recreational athletes, without an expert support team watching our every move, feeding us precise amounts of macros etc like elite athletes do and pro-athletes, then surely we are going to be blighted forever bouncing around from one problem to the next.

Thoughts? Anyone not like this? How do you get around it?

...DISCUSS!


**EDIT: Typo**

KavemanKarg

Most running injury is from the fact your body does not adapt as fast as your cardio vascular system. People end up piling on the mileage before they are ready.

Also, as you mentioned, we do not have coaches to teach us form, On the flip side, most of us just assume we can run right and do not do any research on technique which is EASY to find.

I have run years with issues, no I have switched to barefoot running. I am keeping myself mindful to advance slowly, and have been trouble free since.

Pose running and chi running are also two techniques you can learn from books to reduce injury via a midfoot strike.

kryptonitekelly

My knees hurt me when I run. So I have to take it easy sometimes. Especially when it's cold. It happens when I walk too. Which sucks.

I have no way of getting round it. Even those knee strappy things (what are they called =S?) don't work. I just feel constricted wearing them...

On that note, i have completed 2 5K's and 2 Half marathons in my life time.

lisab42

I have to agree with KavemanKarg. I have switched to minimalist running and increased my strength training and have greatly reduced my injuries.

Some may find the blogs on this website informative whether you are veg/vegan or not. Surely helped me.

http://www.nomeatathlete.com/

Happy Running!

RAFValentina

I like your points which I agree with although I'll never go barefoot myself. I've been looking at running technique and I consciously try to make about 50% of my runs where I'm focussing on running in a particular way, mostly running on forefoot and standing taller, not like a tired dog!

I'm finding that my CV system built up very quickly, probably as a result of all the additional cross training I do but my pace will often stall for a while as my muscles "catch up" with the progress! So whereas I'll feel less tired or my HR is lower for the same run at the same pace, I find it very hard to get my legs to move quicker!

shadowkitty22

I had the shin splints, I had the achy muscles and then the knee problems. I found that a really good round of stretching before and after my run helped with the shin splints and muscles but that the knee problem persisted. Then I bought new shoes and my knee problems seem to have gone away. Although I'm still hitting up the doctor later this week just to make sure that there's not anything wrong with me physically (other than being incredibly overweight of course).

I've also started my running with the C25K program, so that I'm building up my stamina and endurance as I go along.

nomena

My problems have greatly been reduced since I started wearing only Vibrams when running and crosstraining with Bodyrock. My muscle tone has improved dramatically, which I think directly correlates with less pains and injuries.

kit8kat

You might need orthotics. Have you had anyone look at the way you run (your gait). I went to a running shop and they did an analysis on the way I ran and gave me trainers accordingly (I overpronate).

Hope that helps.

Don't give up, it will all come good :-)

RAFValentina

I try to cross train too through using gym equipment like the elliptical cross-trainer and the stationary bike. I've also started lifting weights (olympic bar and smith machine-not just piddly hand weights) I do a lot of core work too. However I find I get loads of little injuries, niggles. I don't ever ramp anything up suddenly.

I've been running a few years now and do a lot of activity in general. I'[ve had my shoes fitted on several occasions with a gait analysis too. I see a physio and have since I was 9.

Currently am suffering with suspected micro-tears in my knee cartilage although not been told to stop running. In fact, it doesn't even hurt when running, mostly when at rest and is not excruciating. I've had compartment syndrome although it was acute and got treated quickly, tendinitis, tendinosis, shin splints, you name it! I've broken my ribs too after a fall! Oh and to top it off, I have a Beighton score of about 6 which means, yes, I'm hypermobile.

This said, whereas I have a lot of problems, so do my other pals who just seem to be normal and have no other underlying factors to affect in the same way I do.

Calamity me!

RAFValentina

I already have specialist foot beds and referred to podiatry, but thanks for the point all the same and maybe somebody else on here will get value from it too. x

RAFValentina

Regarding stretching, I've been told mixed info by Physical Training professionals. There's a huge debate going on over at the Physical Education Squadron on my base at the moment regarding stretching before activity. Personally, the times I've done stretching before static or dynamic has left me more sore or with a worse performance than when I've not stretched before. I always warm up however to raise HR and get muscles warm.

The theory about NOT stretching before is that when you stretch your muscles expand and if they're already expanded before you start your main thing, then they have very little extra to expand into when you're wanting to go all out which is when injuries occur. However, they do advocate post activity stretching in the form of static stretches to help release any lactic acid that's still "caught" up in the muscles and thus reduce any unnecessary muscle/connective tissue damage which can alleviate and reduce the effects of DOMS.

Jers43

Stretching helps Icing it down helps but yeah I feel your pain . My feet my knees my shins even my right hip (which was the worst) have all had pain. It is hard because at some point you get past running for fitness and it becomes something you just want to do. I have had to take some days off here and there I took a week off for the hip lots of pain (I think I hurt it while doing lunges). I have read online that you shoes need to be in good shape or your body will suffer. I just keep trucking and mostly the stuff goes away. I ice everything I can especially my knees after every run it helps.

cadency

Has anyone tried the vibram five fingers for consistent like barefoot running?

jillsusanne

I have run for years (started when I was 11 and ran competitively through the end of college continue running today about 4 days a week). I'm not an expert or a coach but I've had my share of minor and major injuries over the years. A few things that help me (some that I've learned the hard way!):

* I agree wholeheartedly - most injuries occur from increasing your mileage too fast. Your body simply can't handle it. You may not see the effect of this until weeks/months down the road so you keep increasing until you inevitably crash from overexertion and injury. My college coach had a rule of thumb that you did not increase your mileage more than 10% (approximately) in any given week and after three consecutive weeks of increasing, you took a "break" by bringing your mileage back down for a week. Seems counter-intuitive but your body needs rest to be able to run more. The same thing for your longest run of the week, don't increase it by much - maybe add a half a mile or a mile each week (if you do a single longer run during the week).

Example:
Week 1: 20 miles
Week 2: 22 miles
Week 3: 24 miles
Week 4: 20 or 22 miles

Week 5: 24 miles
Week 6: 26.5 miles
Week 7: 29 miles
Week 8: 24-26 miles

and so on....

* When you get an injury (even minor) the best thing to do is to cross-train (aka bike, swim, eliptical, etc.) or REST. Running through the pain sometimes works but most of the time doesn't.

*Once or twice a year (minimum) give your body and complete break from running for 1-2 weeks. This gives it a chance to heal and recover. Yes, you will have to start back up at a lower mileage but it's good for you to re-charge every once in awhile. If you can't do this, just significantly lower your mileage for a few weeks.

* Finally, (I personally find this the most beneficial of all the advice. Has significantly reduced my injuries even when running 70 some miles each week and 13 out of 14 days). Invest in at least two good pairs of running shoes. They are expensive ($70-150) but worth it. If you avoid a dr. visit you have saved the money right there. Buy two different brands if they fit well and buy them from a running store (at least the first time until you know what brands/styles work for you). Switch pairs every other run - that way if one pair bothers something (like your knees) the next day the pressure is relieved and that body part gets a break. Works incredibly well!! I usually have 2-3 different pairs of my favorite brands and switch often. Also, replace them when you have put 300-500 miles on them (I just routinely place them every 6 months based on my mileage). Keep the old ones for muddy trail runs or races and chores!!

That's it - sorry so lengthy but I've found a lot of these things worked for me over the years. Good luck and happy running!!!

sakamanojr

Good Morning my friend,
It is 7AM in Ontario. My comments on injury are related to 2 times in my running life.

Back in the mid 90's I was running 7 1/2 minute miles for my 10 and 15km races. My fastest ever BUT I was frequently having problems with feet, knee, hamstring and back. I feel that I was a bit too light eventhough I was aggressively cross training, even more than now.

Fast forward to the last 2 years and I am running 11 minute miles. I have been injury free and am 10 lbs heavier. I can feel the difference in my stride in that I am not pushing so hard, obviously at this slower pace. Eventhough I would love to run faster, I quite like being injury free.

Another key point is that I looked back at some races and saw that my 10k times dropped 4 minutes in 2 consecutive years and maybe that is too drastic a speed change for the rest of my body to handle. Maybe I needed more training time to get the rest of my body stronger.

I hope you all the best of running health as you log those amazing hours

Keep smiling my friend and have a great day.

trijoe

I'm sorry to say, I'm confused by much of your terminology - amateur/recreational athletes. Isn't almost EVERY runner an amateur/recreational athlete? I know many slow, and many fast runners (like, really fast) and they're still recreational athletes, who simply do it for the joy. So I'm not really sure where you're headed. To be blunt, it makes you sound a little jealous of the our speedier brethren.

I have a friend, she's a machine. She's never had a coach, or anything like that. She races ultra marathons as B races. She trains limitless hours a week in-between her family and job. And her only injuries have been falling down some stairs while gardening and driving a belt sander into her tummy. Some people never get injured, even without the benefit of coaches, and all that other good stuff that you hint at.

You know that there are plenty of coaches for people of all speeds, right? You don't have to be a pro to have a coach. People from all over the spectrum do it every day. There are coaches who work specifically with the newer athletes, or less talented, or those simply looking to figure out why they can't go from 10m/m to 9. You're not as disadvantaged as you may think.

Some places to look: Your local dedicated running stores. They almost always have some form of coached running program going on. Your local running club. And your local triathlon club (or for that matter, tri store if you're lucky enough to have one). These are all places where you can find somebody who can help you become the healthy injury-free athlete you're yearning to be.

I hope this helps. I'm not trying to be confrontational. I do think though, that you have more options than you think.

goron59

From my own experience, and the experience of runners around me, the majority of injuries occur because we're doing some thing wrong, e.g. too much, too far, too fast, wrong shoes, not warmed up enough, wrong frame of mind, too heavy, existing injury etc.

Knowing this doesn't always help though because running is fun and addictive and it's human nature to try to put this issues out of sight.

It doesn't help with all the "no pain, no gain" macho crap spewed out by everyone and his/her dog either.

So, yes, I think you are right.

Before I started running, I always thought, I'd rather die slightly over weight and slightly unfit, than crippled by my own stupidity. But then I started running anyway, and as you know, have been sidelined for the best part of 4 months now

monkeymouse74

I've only recently started to the walk/jog interval training. Two weeks in and I was having problems! I have plantar fasciitis and posterior shin splints, my feet work completely differently to eachother and my one leg is an inch shorter than the other. I had a motorbike accident years ago and broke my femur, fib, tib, hip, pelvis crushed my ankle and multiple fractures every 5ml down my leg. I'm seeing the podiatrist again on Tuesday to be strapped for three weeks and start the process for orthotics. He told me I might not be able to run at all!!! I'm gutted! I felt like I was finally getting into the swing of it, and it feels like I take one step forward, only to be forced 20 steps back!! So I completely get your point!..