Running Questions

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.

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...

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!

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!

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.