Running advice?

Inshape13
Inshape13 Posts: 680 Member
in Fitness and Exercise
I have been working out doing Ripped In 30 or kickboxing dvds and strength training for around 7 months and then decided to change to running 3 weeks ago. I worked my way up to running 3 miles without stopping and then got a soreness in my right hip area at the side of my leg. Has anyone got any advice on preventing this in the future or how often to run to make sure that I don't pull anything? I was running a small amount for around 3 days in a row and then the longer day and then a break. Any info you all can offer would be great. Thanks.

Replies

  • timeasterday
    timeasterday Posts: 1,368 Member
    Going up to 3 miles in 3 weeks sounds a bit fast to me. Maybe slow down a bit with some shorter runs. Make sure you are doing some active warm-up before running. You don't need to do a bunch of pre-run stretching but start by doing some slow high-knee walking in place, lunges, jumping jacks, etc. Then walk a few minutes before running. After the run make sure you do some slow deep stretches while your legs are warm. Sounds like your hip flexors may be tight or the IT band if it's more to the side. A foam roller works wonders on the IT band.

    Allow a rest day in between runs to recover.
  • ThriftyChica12
    ThriftyChica12 Posts: 373 Member
    foam roller, muscle roller, massage therapy, good shoes, adequate stretching (get specific ones to target the IT band and areas), a PT or specialist to analyze your gait, and a yoga practice to supplement your running
  • ThriftyChica12
    ThriftyChica12 Posts: 373 Member
    PS: are u running on a "pitched" road? ie: residential streets that are high in the middle and "pitch" down on both sides for water draining to the shoulder? always running on the same sides of residential streets can throw off gait...can u try a running track or flat off road trail for several runs, and see if that helps?
  • weightliftingchick
    weightliftingchick Posts: 27
    I agree, adding miles that fast can cause problems. I tried adding miles fast in the beginning too. I ended up with a sore knee after every run. I eventually backed off and cut back to 1.5 miles for a couple weeks and then added .5 miles every 1-2 weeks until I worked myself up to a half marathon. I am restarting my process again now that spring is coming and there is no way I can run 13 miles right now. I am at 2-3 miles. I will add my miles little by little again.
  • whizzlers
    whizzlers Posts: 101 Member
    I get the same pain in my hip/leg and its because I did too much too soon. I have scaled back and I am slowly increasing my running. Make sure that you warm up and COOL DOWN! xx
  • madmickie
    madmickie Posts: 221 Member
    Pain in the hip area could be caused by many things including all those mentioned above. In general though you shoud try to get a rest day between runs and increase distance only slowly.

    Doing exercises to strengthen your gluts and core should help and are a good thing anyway.

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