Increasing running speed suggestions?

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  • Lizzypb88
    Lizzypb88 Posts: 367 Member
    stanmann571 wrote: »
    Lizzypb88 wrote: »
    dewd2 wrote: »
    Couple things to suggest...

    First, don't bother trying to run faster. Just run further each week. You will get faster without trying (and you will be less likely to get injured).

    Second, I suggest ignoring any advice about steps per minute, foot strike, and anything else related to form beyond the very basics. The basics being run upright (don't lean forward), try to land with your feet under you (don't over stride) and swing your arms nearly straight at the sides (not across your body). Everything else will take care of itself.

    The one thing I would advise adding is some strength and flexibility training. Work on your getting your hips and core strong and flexible now and you will be a better runner later.

    Do you have any recommendations of a link for exercises to strengthen my hip area??
    It drives me MAD that after a tough run- my legs don't hurt, nothing really hurts much probably because all my pain is right where my leg and pelvis meet, that socket joint I guess you could say! I don't do my next run until I'm 90% healed which is usually 2 days when it's bad, but it's weird how where my leg meets my pelvis on the side of my body, and also wraps around to my lower butt always aches! I try to do planking and simple core exercises but I'm wondering if there's something I'm missing as that is clearly my weak spot?

    Bridges/hip thrusts
    Crawls either from hands/knees or standing elbows to knees 10-30 times

    Hip/Butt can also spring from lower back weakness.

    I had lots of joint pains 2 years ago when I was almost 300 pounds, I feel like when I lost the weight my body didn't align itself back to normal or something
    Thanks everyone I'll look into the exercises and just basic running!
  • canadianlbs
    canadianlbs Posts: 5,199 Member
    Lizzypb88 wrote: »
    Do you have any recommendations of a link for exercises to strengthen my hip area??

    to make it clear: i'm not a runner. and every time i've ever tried to become a runner i damage something.

    with that said though, i've spent a stupid amoutn of time over the past year or so working on my own hips. so some thoughts:

    the zone you're talking about sounds like either your tensor fascia latae (shortens to tfl) or your rectus femoris muscles. or both. ties into the i.t. band that runs down the outside edge of your leg and can get very mouthy if it's stressed. and/or your glute medius . . . don't take any of this as gospel, but these are the areas i've put in a lot of time on for a pain that sounds a lot like yours.

    if working on those muscles doesn't resolve it, you could try looking [VERY CAUTIOUSLY] into psoas and iliopsoas release. those are the muscles right on the b-side of your pelvic girdle, i.e. on the inside. a massage therapist told me once 'the victim always screams loudest and the culprit is silent', so that's where that idea came from. i did once take a [SOFT] tennis ball to that area and it made my eyes bug out but it did help a surprising amount. but do do be careful about massaging through your abdominal wall.

    and just a final note: issues inside the capsule of your hip joint usually 'refer' themselves to the groin area in front. so if the pain hangs around no matter what you try to resolve it, see someone to rule that out too.
  • GraceCdillingham
    GraceCdillingham Posts: 2 Member
    A good method is to do speed workouts intermittently with your regular workout. These are generally shorter, but more rigorous. 30 seconds is a big goal, start small.

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