Training for my first 5k - sidelined with injury

itsCheek

Hi guys! So I am currently on an 8 week 5k training program I got on About.com (http://running.about.com/od/racetraining/a/intermediate5K.htm). My 5k is June 1st! I went from barely being able to run a mile in mid-March to being able to run 5-7 miles at a time now! I'm addicted! hahaha

Anyway, last Wednesday I noticed my left inner ankle was bothering me (NOT my Achilles, luckily). I took two days off and tried to run again on Saturday but the pain was worse. I only notice it when running. I'm not on here to look for medical advice, and I know just to stay off it and ice it (which I am doing).

I still want to keep my cardio up and not get too behind on my training regimen, but I don't want to exacerbate the injury. Can anyone recommend some good YouTube videos or exercises I can do? I did Jillian Michael's Meltdown Yoga last night and loved it! Video link: http://www.youtube.com/embed/q5nyrD4eM64

Thanks for any suggestions!

-Monica

maribeth721

How old are your running shoes? Are you wearing socks specifically made for running? Those are the things I would look at first. That kind of "injury" sounds pretty typically of wearing a broken down shoe. Your joints are getting too much stress and not enough cushion because your soles of your shoes are breaking down. Keep in mind just because the sneaker doesn't look worn out, doesn't mean it's not wearing out and breaking down. If there's a store in your area that specializing in running gear, I would take your shoes in and have them take a look. Places like this will usually watch you run, typically on a treadmill, take a look at how the tread wares on your shoes, and they can get you in a good direction.

itsCheek

How old are your running shoes? Are you wearing socks specifically made for running? Those are the things I would look at first. That kind of "injury" sounds pretty typically of wearing a broken down shoe. Your joints are getting too much stress and not enough cushion because your soles of your shoes are breaking down. Keep in mind just because the sneaker doesn't look worn out, doesn't mean it's not wearing out and breaking down. If there's a store in your area that specializing in running gear, I would take your shoes in and have them take a look. Places like this will usually watch you run, typically on a treadmill, take a look at how the tread wares on your shoes, and they can get you in a good direction.

I wear Nike minimalists shoes with custom inserts from Roadrunner (the kind you talked about). I'm approximating that they only have about 300 miles on them (I've read that minimalist shoes can get upwards of 800 miles per pair).

maribeth721

It depends on the person, more specifically it depends on your running style/form. Do you pronate? That can make a shoe wear down faster. 300 miles is a lot for a running shoe in my opinion, especially a minimalist style shoe like the Nike Frees (I'm assuming that's what you're wearing). I would never wear a shoe for 800 miles. The general rule of thumb I've always followed is 300-500 miles OR until something hurts. I would seriously look into a running store in your area (Fleet Feet is a popular nation wide chain) and ask them to look at your current shoes and to watch you run. You don't want to risk really injuring yourself before a race. I ran a half marathon a couple weeks ago and I was REALLY trying to hold out on not getting new shoes until after the race, but I was having so many issues the week before (hip pain, foot pain) that I finally caved in and bought new sneakers. I'm glad I did or I think I would have done some damage. Anyways, thats my 2 cents. Good luck on your race!

itsCheek

It depends on the person, more specifically it depends on your running style/form. Do you pronate? That can make a shoe wear down faster. 300 miles is a lot for a running shoe in my opinion, especially a minimalist style shoe like the Nike Frees (I'm assuming that's what you're wearing). I would never wear a shoe for 800 miles. The general rule of thumb I've always followed is 300-500 miles OR until something hurts. I would seriously look into a running store in your area (Fleet Feet is a popular nation wide chain) and ask them to look at your current shoes and to watch you run. You don't want to risk really injuring yourself before a race. I ran a half marathon a couple weeks ago and I was REALLY trying to hold out on not getting new shoes until after the race, but I was having so many issues the week before (hip pain, foot pain) that I finally caved in and bought new sneakers. I'm glad I did or I think I would have done some damage. Anyways, thats my 2 cents. Good luck on your race!

Thanks! I'll head back to Roadrunner where I got them (I think it's the same as Fleet Feet) and see what's up. I have high arches and I feel like maybe the support has worn out a bit in the shoes, which could be the cause.