Well, it's a week on from my HM (woo hoo I did it! Still elated) and a week of no running to rehab my tricksy IT band niggle. I am calling it a niggle as I refuse to give it any importance or weighty significance – positive thinking and all that my lovelies. I recovered from the HM itself really well. Sore quads and slightly sore knee for 2 days, and then felt absolutely fine. Itching to run, but want to give the ITB as much chance as possible to calm down. One week of no running left to go and I will try a short run.
In the meantime, I have kept myself active and my spirits up by doing the exercises given to me by my physio, and a quick yoga stretching session every morning. So, hip drops/raises; banded clams and banded side-leg raises. I have added to this some weighted squats and glute bridges every other day, and some core work. Feeling very strong already!
I have always done a bit of strength work (well, for the last year of my two year running "career"), but I think it was always a bit half hearted, and once a week at best and that has finally caught up with me. I am 48 years old, so cannot rely on youth anymore! Funny thing is, I am fitter now than when I was in my 20s, that's for sure! But, one cannot underestimate the importance of strength work when you are a "veteran runner", I don't think.
Another revelation: I am no longer freaked out by time on the IC. In the past, I have been such a drama queen when injured, so very upset by not being able to run. Not this time. Of course, I want to run; I always want to run (sometimes even when I am running!), but I honestly don't feel downhearted now. Now is my time to take a break and work on getting stronger for my return to running. Patiently. I am continuing to eat super healthily and be active, making sure I get out for a good walk every day as well as my strength training. I am far from an athlete, but I am treating myself like an athlete.
And I have a plan. As ITB syndrome is exacerbated by long distances, my plan between now and Christmas is improving my 5km time (I am even going to start doing parkruns), get some interval training back in my life, and most importantly, just do some running for fun and keeping up the strength work. I did enjoy training for the HM, but towards the end, it did feel like a bit of a bind, and it will be so nice to just go out and run for the sheer joy of it, with no distance in mind. And who knows, maybe by spring I will be ready for another HM, but this time, going into it much stronger. Fingers crossed!
Sadie-runs xxx
P.S. Good luck to all my October HM chums! Have fun!
Written by
Sadie-runs
Half Marathon
To view profiles and participate in discussions please or .
A great positive post Sadie. Enjoy that running break, you really deserve it.
I had my physio appointment last week and he confirmed it was warnings of ITB probs not the full blown syndrome. He had me doing all sorts of exercises which confirmed my calves are in great shape but in my left leg the glutes are not doing the same effort as the right which means when I’m tiring at long distance the hip and knee are taking the strain. No inflammation at this stage, and no heat after exercises so that’s good. He’s given me just 2 exercises to do on rest days till fatigue.
He said to carry on with my GSR training but don’t go for full distance on long run (not that I was going to until the day!). Also to stop once the niggle starts, not try running through it. My exercises are the leg raise and the hip bridge (unlike the spinal bridge I do at Pilates.
I forgot to ask if his middle name was Alex, but he doesn’t look like one.😂
Very pleased to hear you had a positive sounding physio appointment, dear Dexy! I suppose it’s good that this distance running lark highlights any weaknesses we might have - that way we can get on and address them! Sounds like you will be absolutely fine for your GSR - you so did the right thing by listening to your body and seeing a physio so quickly. 👍
Weirdly, my physio could not pinpoint why my ITB was grumbling, as he said my glutes were strong. It could be hips (hence hip drops/raises) with me. But, I am going to stay positive and keep up the exercises!
(He may not have been an Alex, but I bet his parents toyed with the idea of calling him Alex 😂).
Yes he said the same about getting early advice. The way I look at it is that my routine running is far more important to me than doing 10 miles in October, because unaddressed the niggles could lead to 6 months on the IC. No contest.
Thanks dear backintime. I am definitely in a good place mentally, just need to wait for the body to catch up. 😂 I was very much inspired by Deena Kaster and this article:
So true. Helps that I am not in any pain, too, I think. Though it’s a bit deceptive, this injury, cos I would be if I tried to run more than 10k before I am ready! Thanks lovely Jo. x
I had similar last year when I overdid things, I wasn't allowed to run for more than an hour from about Sept through to Dec. Really made me appreciate what I could still do, and the patience paid off 👍🏻😁
I just had a sports massage, Jo, and my lovely therapist has her theories about my ITB – she thinks my quads are very tight! Cor, and by heck did she unknot them! So, guessing I need to learn to love my foam roller...and actually use it on my quads!
I get eye rolls whenever I do any stretching/massaging etc! But same - don’t care, I will roll with glee in front of the telly of an evening. Well, maybe not quite glee. 😁👍
Thanks Jan 😘😊. I still get a thrill (and a moment of disbelief) from seeing that badge by my name! I am really looking forward to some chilled autumn/winter running. 👍 Thank you for all your support, as always. xxx
That sounds like a very sensible plan Sadie and you're right. A strong body leads to all sorts of benefits for the running thing. It'll be time very well spent.
And joyful running is, of course, just the bees knees. Enjoy yourself and run amok with abandon 🏃🏃(I'm on my IPad and it doesn't have the female runner emoji ☹️) but you get the gist xxx
Hi Sadie. This is a great post. Really inspirational, as always. It's great that you are not freaked out by the IC. I tried not to worry about it when I was recently on it for the fourth(!) time, but I do recall the panic the first couple of times.
I think you will love Parkrun – still highlight of the week for me.
Oh, thank you Stephen! It has taken me two years to get this philosophical, but hey, I got there. I am very excited about doing Parkrun! I have one just 10 mins walk from my house, but never tried it as I thought I wouldn't enjoy running with lots of other people – but I guess the HM dispelled that self-made myth! Chortle!
Some very wise comments there Sadie - I am sure you will be back out soon. I too have niggles to watch and am getting better at taking an extra day off here or two extra days off there. It really is all about listening to your body, I think. Better a few days on the couch rather than a month! Good luck!
Thanks Sandra. It's not the niggles that are the real issue, I don't think, but how we respond to them that is the key. Niggles will come and go if you use your body regularly, and especially with running, right? I am really looking forward to my next run; impatient, but excited.
Blimey you are a super lean running machine!! Or you will be when off the IC. In awe ... I always forget to do my stretches ....am either doing something else or asleep on the sofa! I am currently going as s-l-o-w as I possibly can and loving it!! I feel like a liberated ‘runner’!! I questioned my motives for trying to run fast (...er) all the time especially after having a snotty cold and time off for the old arse cheek, plus a bad case of CBA and general blurgh love / hate at running. Did I want to run or not? Yes was the answer but it always feels so hard, especially when I am predisposed to forcing myself onwards all the time. So I thought just bluddy slow down love... might help the cheek .... jury’s out on that but it’s a breath of fresh air to me and rejuvenated my love of running.
Each to their own and whatever it takes to keep us at it eh? Hope you enjoy your new tactics for keeping on going, I reckon you’re gonna smash it, just like you have done already! Xxx
Oh woah there FPF, I wouldn't go that far! LOL! But yes, my glute strength will of course be the envy of Beckenham when I am done with them. So glad to hear that you are enjoying the pleasures of slow running – it is amazing. This is why I like long-distance running – because you HAVE to go slow, and that is infinitely more pleasurable I think than belting a run out sometimes. But, annoyingly, to do long distance you have to also be strong and also NOT have tight muscles, and running long distance makes things tighter. Pfft! My massage lady has a new theory for my ITB bastard. Tight quads. Sigh. So, got to dust off the dreaded foam roller and sort that out quick sharp. In the meantime, I will punish myself with intervals – hoorah! And rolling - booo!
I am beyond happy that your love of running has been rejuventated, dear Fish. This is the most important thing of all. I mean, sometimes we are daft, we push and push and then stop enjoying it, then assume we just hate running (been there done that). At the end of the day, it is all about keeping fit and loving it enough to keep on doing it in order to keep fit. If you know what I mean. All the best to you and your cheek. xxx
Exactly, I'm never going to run in a race and I have nothing to prove (I've just twigged... 2 years in!), I just want to run for my mental and physical health and I can pootle about at my own, relaxed pace It feels lovely!
Cripes though, it's high maintenance this running lark - you'll be stretching and rolling everything in sight at this rate! I really do admire your commitment, you certainly deserve everything you've achieved and everything new that you set your sights on. Enjoy your happiness - just for the hell of it -runs xxx
Sounds good Sadie. I recignise a lot of what you've said here. After my HMs I was happy to pull back and had planned to work on 5 and 10k pace for the summer for a bit of a change. It didn't quite work out as planned, but hey ho. After 4 weeks of self indulgence, I finally saw the light and became more accepting of the IC in the hope that there is plenty of time to get back into running and that in the meantime I am working hard to be ready when that time finally arrives. Each setback proves hard to handle, but after a couple of days the more philosophical long term picture comes back into focus. Change is often good. Maybe some new positive habits will be formed as a bonus for our IC patience 😀
Thanks Linda. Setbacks are always hard; keeping a good mental attitude harder! But, as you say, trying to focus on other things that will help you when you are back running is a really good tactic. Running will be there waiting for us, and we can and will build back up again. 😘 Hope that you are doing okay, lovely. x
Wise words. clam shells....so boring but i need to do them as well I do them in bed sometimes before i get up. Not sure if that's advisable, but at least i get them done!
Sounds like you have exactly the right positive mental attitude to guide you successfully to where you want to get to. You’ve done the HM, which is a real commitment of both physical and mental effort and now you can have a bit of fun again 😃
Thanks dear Sandie! Attitude makes a massive difference. And cannot wait to get back to some fun runs (not the organised ones in costume, mind 😂). Hope you are well. xx
You're so positive and have a great plan! I'm also scaling back this year. Although I love the distance running, it becomes so all-consuming. My injured trail running partner and I have committed to running for fun this year and running our local trail race next fall, but only the 5k - no pressure, all fun!
Thanks Sask! I am determined to beat this ITB thing! A body is much like a car - sometimes you need a fine tune, but also, constant maintenance if you want it to run smoothly. 👍 I love distance, but to be honest towards the end of my HM training I started to look forward to getting back to shorter runs. Mixing things up keeps it interesting, right? No pressure, all fun = perfect! For now! x
Well done Sadie-runs for not letting the IC get you down! As you may remember, I was aiming for a March HM and I picked up various issues, and it's nearly October, and I'm still way off that distance. You have done brilliantly! All the training stuff sounds great, and just what you need. I think improving your 5k time will come naturally, mine certainly did just by avoiding the longer runs whilst recovering. If you run lots of 5ks you will get quicker at 5ks, stands to reason! Also shorter intervals will help to increase pace too, I've found that for me anyway.
Your approach to the strength and core stuff is spot on too I think. What's funny is that my PT doesn't tell me what the exercies are called, so I was just thinking of clams as the wavy knee thing! Actually the clams have been a great thing for me. Just as I felt they were getting easy, he gave me a resistance band, so now they are hard again lol! I'm assuming banded clams are that, and not some sort of exotic sea food lol!
Thank you Neil! 😊 But may I just say, you have handled your rehab beautifully, and it has been a joy seeing you back to good running strength again! Persistence, patience and faith are key, and you have shown me that. 👍
5k is a great distance so I look forward to doing more of that. In many ways, it is more challenging than 10k+ - well, I find it so! The reason being is that on 10k + I don’t push as hard, and find the latter half of the run easy, as I am well warmed up. With 5k you don’t ever get to that point where it feels easy, so it’s a real test of mental strength I think!
Yes, banded clams are with a resistance band. Don’t ever tell your PT it is getting easier with the band, he’ll just give you one with even more resistance! 😂
Flippin eck...what’s going on between us???? Nothing that’s what??!!! You missed my post, I missed your post??!!! This is one of my fav posts...it just about sums you up....you are settled with yourself, the HM is out of the way and I think it’s done a really important job...it has made you realise that you are strong, you can beat this blip on the IC and dare I say it enjoy a little rest, well, I use the word enjoy extremely lightly, but at one time it was absolute torture with a capital T for you to be on the IC...and for us!!! (Just kiddin 😘) but you sound all HM chilled...you’ve done it so now you’re moving on...improving your 5k sounds like a plan...and you can join me on the intervals...we can be interval twins!! Seriously though Sadie, what you’ve achieved in the last couple of years is astounding, you will be like a gazelle on your next HM but that’s for a later date xxx I LOVE your profile pic, very relaxed and happy 😃 😃 😃 xx
😂😂😂 It annoys me though; I used to get email notifications when you had posted, but not anymore. 😐 Pffft!
Thank you for your lovely, kind words, dear MC. 😘 Since this post I have been a bit up and down, but throughout the downs I have kept my activities up, and sticking with the strength training. I have to have faith this will work! Depression has been biting my bum again unfortunately, but like flip I was going to lay down and take that! Parkrun cheered me up no end, and I loved it so much I have volunteered for week after next. Running people are so nice to be around, so I figured they might also be willing to help me chase my black dog away. 😁👍 Every day I am thankful I have running as a positive constant in my life, even when on the IC.
Intervals for me tomorrow! I shall think of you, as I pant and curse my way through the fast bits! 😂
Upon investigation it appears I was not “following” you, which is nuts, as I am sure I once was. This is why I haven’t been getting notifications grrrr. Following you again now (but not in creepy stalkery way of course 😂). xxx
We’re always here for you Sadie...whether it’s happy, venting or frustration...whatever it is! Parkrun is great, I might volunteer next week too, I keep thinking about it but worried that I might set off running with them when they come round the corner! You know I like intervals so yes, think of me, no swearing at me though!!
Thanks Bev. 😘 I try to keep my posts positive, but you know, life is not always rosy and this is always such a supportive safe space. 😊 I have decided to run 3 Parkruns a month and volunteer once a month, to give a little something back. Though the temptation to run when volunteering will be high! 😂 xxx
Ooo, I like that idea 💡...I know things get tough...I always vent on here because it’s good to know that you’re not alone...but you know that anyway xx
Content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals nor the advice you receive from them.
Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.
I do them in bed sometimes before i get up. Not sure if that's advisable, but at least i get them done!
Help... in search of IC recovery advice for half marathon training
On the IC for the first time ever
A little update from me.
Sudden fall from bicycle
