How has your running been this week (hopefully no gel induced loomergencies 🤪)? Tell us all about your training, let us know where you’re at !!!
★ INAUGURAL VIRTUAL RUN w/c 10th August 😍
The happy bit of this post! Our first virtual run is nearly upon us! If you plan to join our first virtual run (5K) during the week beginning Monday August 10th, please let us know in the comments below so we can add you to our pom-pom post (if this is new to you, worry not … all will become clear 😊).
★ INJURIES 🤔
Not the happiest of topics I know, but we did notice the word ‘niggle’ appeared several times in last week’s comments. Increasing distance can highlight the smallest weakness and turn them into the most annoying niggles, if not full blown injuries.
There are few things more frustrating than being consigned to the Injury Couch (I should know - the above photo was my foot just over a year ago!).
Let me say right now that injuries are not the end of the world (though I know it often feels that way). You will always find support and sympathy here - many of us have experienced the pain and frustration of injury; if you look back through my posts and you will see I have 'whined' quite a bit, but have received the most amazing responses that picked me up and kept me going.
If you do find yourself sidelined through injury, don't lose sight of the fact that you can come back fitter, stronger and knowing your body better than ever. In the meantime, huge sympathies from me to anyone who finds themselves sitting on the IC with a long face, I really can feel your pain 😥.
Try not to wait until you are sidelined though; pay close attention to what is going on when you are running. ‘Check in’ with your body regularly and notice how it feels from head to toe. Recognise the risk of ignoring warning signs (my strava notes from the HM that left me with a stress fracture last year say ‘who cares if my foot hurts’ … well I flippin’ cared a lot once I knew how bad it was 🙄).
Take another look at this post from roseabi to the previous HM group - there are lots of really useful suggestions to help minimise the risk of injury: healthunlocked.com/marathon...
Physios, regular sports massages, foam rollers, dynamic stretches pre- and post-run, good old cross training, easy runs, cut-back weeks and rest days are all friends in the fight against injury. Use them as appropriate and take care.
Happy training to those who can, speedy healing and very best wishes to those who need them - you'll be back 😊😊😊
EDIT: just to clarify, my boot was ditched almost exactly a year ago - it's an old photo👍👍👍
Looking forward to completing the 5k next week and seeing everyone else’s runs too.
Ive had an ‘interesting’ week and one I don’t fancy repeating to be honest. I ran my second long (for me) 10 miles (just over 16k) and whilst I was really pleased with the results statistically and felt good on the run, afterwards I felt terrible and in a new and not so exciting development was physically ill. First time ever and whilst I felt better eventually I’m hoping never to repeat that!!!
Well done on a second 10 mile run, but commiserations on the after effects. Hopefully it was some sort of bug and nothing to do with the run at all. Definitely worth checking whether you ate or drank something different or at a different time though. Here's to a good long run next time. Will see you at the 5k start line 👍😊
Hi This is such an apt post for me as I've spent the last week feeling sorry for myself I "twinged" something in my left foot (my weaker side) at the end of my last long run, there were no niggles or warning signs during the run so not sure what happened but I was tired. I was feeling so sorry for myself in the evening and sillily decided that I hated that particular trail it's an old train track now cycle path with a camber on the left where I run which probably didn't help but it does have lovely views so I've decided to forgive it now lol Luckily I was planning on a cut-back week last week and ended up just concentrating on the exercise bike and yoga all week and it's alot better now but to be on the safe side I think I'll cut back my distance when I go out and build up slowly again. Thanks for the link to the other post too. Hope everyone else is ok and if not are getting better, I'm looking forward to the virtual runs and I'm enjoying seeing how everyones getting on have a good week Linda and everyone
Your trail does sound lovely, but you're right, camber can really affect any niggles (if you're ever running laps you should change direction occasionally for the same reason 😅). There are several great Caroline Jordan videos on YouTube - some are specifically for strengthening feet and ankles and I used one of them very successfully once I was out of my boot last year - that might help keep your ankle flexible and also build up strength. Good luck and stay mindful 🤞😊
Thank you Linda9389 I'll definitely have a look at those videos, I've been doing some daily exercises for a while now but any extra tips from the videos would be a great help
This is the one I did every day for a month or two when I started running again. There may be others more suitable for you, but I felt this mobilised my feett, stretched and warmed up my calves and hamstrings and actually worked my whole foot and leg! youtu.be/vz2ZELsr0dQ
Hi it's much better now thanks and I'm hoping to go out for a short steady run tomorrow to make sure, but definitely going to concentrate on the strength exercises from now on so it doesn't come back or get something worse its been a good but painful reminder to take more care of myself, hope your achillies problem is improving for you too ☺ x
I’ve been pushing myself over the last few weeks, PB 5K & 10K and also completed HM run, feeling mentally & physically tired. 🙁
This week is slightly off the HM plan but I know I need to listen to my body. So, although I’m still going to complete the distances they will all be in HRZ 2, contemplating splitting the longer run into two, part one in the morning, part two in the evening. Has anyone tried this, or have a view on that strategy?
Yes I’ve have had a 'niggle' in the hip which also affected the back of my knee, extra yoga and stretching before, after and on rest days, and now much improved.
Well done for successfully spotting and working on the hip issue before it got worse. PBs and a HM are enough to tire anyone - you definitely earned some cutback time. I've not tried splitting a run over the same day, but it sounds like a good one to try just now. Good luck and see you at the 5k start line 😅
"Doubles" (two runs in one day) are great way to allow extra recovery while still getting the distance in, and that should work really well for you. I have had doubles come up in my latest training plan a couple of times, I have done an easy run in the morning and a tempo in the afternoon, which I really like as I feel much stronger later in the day.
Yes, gave it a go on Tuesday, wanted to keep my runs in HRZ2 this week, I’ve been quite tired, thought if I slowed down and split my runs I could manage a bit of distance with some recovery time inbetween.
Morning run 6k mostly along river banks and tracks so paced slow, the evening was a shorter run of 3K but at a faster pace as running on road, both runs HRZ2. Really enjoyed it and it seemed to work for me, like you felt a bit stronger in the evening even though it was warm. Will try the same strategy over the weekend.
Nice to know you’ve given it a go and that it worked for you, I thought it might be a 'no no' 😯
Hi, please include me in the virtual 5k next week.
Thanks for the advce over injuies and so on. As Guinea70 has already commented, it is most apt and thank you for the reminder.
For me there's an inverse relationship between fitness and worry. It is very silly but human i guess. Now that I'm a finely-honed running machine 🤣 🤣🤣 after every run I'm sumultaneously feeling niggles and doing app-based over-analysis.
So, target for the week ahead is to be diligent in stretches and strength/flex exercises. And also to relax and enjoy running - in particular to get the head up and look around and see the world about.
Good wishes to all for a good week running / recovering
I know what you mean about over worrying. I still worry about my foot after the stress fracture, it's very hard not to! But you're right, relaxing and enjoying the runs is so important. There is a fine line somewhere between relaxing and ignoring 😅. See you at the start line next week 👍😊
This post has really talked to me! My 'virtual' HM training for early September has been going well, gradually increasing distance, incorporating short and long runs, with lots of rest days in between and trying to follow a good regime of stretching/hydrating/etc. pre- and post- run. But then our family summer holiday in a very hilly part of rural Scotland hit. So rather than fitting in the occasional hill run for endurance, every run became some sort of torture. To begin with the novelty of running in a beautiful part of the country meant it was quite fun, but as the long runs have gotten longer and the hills felt bigger, it's been a struggle to stay motivated. And I've now got an achilles 'niggle' making me nervous about continuing with my plan, or whether to take some time off. I'm back home now, so things can be a lot flatter if I stay local along the coast. My next scheduled run is a short one, so rather than take a full week off I thought I might wait a day or two to see how it is, taking things gently. Any other thoughts?
Ahh, what a shame. I would say a whole week off running will do you no harm at all - it's likely to leave you feeling completely renewed and refreshed. In the meantime, other exercise could possibly keep everything mobilised and stretched - strength work, yoga, swimming or cycling, plus any exercises that are recommended for sore achilles (I know roseabi has had more than her fair share of achilles watch days, she may have some suggestions).
I have had problems with one or the other Achilles tendon on and off for years, and I think to a certain extent I just have to put up with it - they're just not what they were 20 years ago! 😊
The way I manage it is to:
1. Try to keep eccentric heel drops in my daily routine - 10 x straight knee (this works the gastrocnemius calf muscle, which is the big bulbous one at the top half of the lower leg), 10 x bent knee (this hits the soleus calf muscle, which runs from the knee, under the gastrocnemius, to connect up with the Achilles tendon) EACH leg - 3 times a day if poss.
If my Achilles' are bugging me I use pain as a guide. If really too sore, I stop the heel drops. When it feels manageable I only drop as far as I feel I can go, and then gradually increase the drop over 1 or 2 weeks depending upon how sore it was to start with.
2. Stop doing uphill running, and speed work, for a week or two, and cut back my running by 50%, building up again over a couple of weeks.
Again, I use pain as a guide. There was a time when I cut back by 50% and then again, until I ended up with zero runs! It's no fun running with a sore Achilles.
3. I stick some Leukotape over the sore area, I feel it gives a little support, and it also protects from irritation from my shoe.
I have read a lot about how one should not fully rest a tendon. Obviously I don't want to run if it's too sore, but I will keep it moving with walking and the heel drops, and I will run as much as I feel able.
I have just been trying this recently, but I strongly recommend you try a run:walk pattern during your runs, at least for a short while. This will give your Achilles a regular break from the stress of running while still allowing you to train.
★★ And of course, you should speak to a professional (GP or physiotherapist) if you're worried. I am not a medical professional, and what I do with my own body may not be the best thing for you!!
Perfect! Thank you. I feel reassured that there’s small things I can be doing to help. If things don’t improve I will of course seek out professional help. It’s just a niggle at the moment and I suspect too much uphill has just caught up with me.
I’m very injury prone and have had so many I could write an A-Z 🙄 I do think it goes with the territory of being a runner, but luckily most of us recover and run again.
Talking about niggles, did you get your sports massage Linda? I’m definitely due one as I’m starting to feel a few twinges which I’m sure a massage will sort out. Before lockdown I use to have one every month and I think my body is complaining especially as I’m upping the mileage.
I seem to have niggles constantly and try to work out if it’s the running or the gardening or sitting down. I’m always worse when I sit for longer period than usual. For the past few days I’ve felt a twinge under my right knee. Now, I never have problems on my right side, it’s always my left 🙄 So what’s that about? But I’ve read that sitting for long periods can actually aggregate PFPS and recently I have spent longer times than usual sitting (plane, restaurant, on the sofa at mum’s watching old movies, etc) so maybe there’s something in it.
On today’s run the twinge was pretty loud but then it disappeared after a couple of K. But I’m going to book a sports massage when I get back. And use the foam roller here 😫
Oh that's so funny - but not - an A-Z of injuries🤣. I often make up A-Z lists to help pass the time on a long run. Tomorrow (long run), I'm going to start with an A-Z of injuries (don't think I've had enough to claim them all as my own, but I'll see what I can rememeber from on here 🤣).
Yes, I did have my sports massage. I meant to write about that in the weekly chat actually. My calf niggle/tightness has totally gone (for now at least). He found a sore spot and spent ages trying to work it clear - I suspect he will work on it some more next time. That spot was sore for a few days after, in a bruised kind of way, but it absolutely released the tightness and niggle I had been feeling in the calf. A sports massage clearly can't fix everything but it is wonderful for some issues. Like you, I want to get back to a regular monthly session to try to stay on top of knots/adhesions before they turn into tears or pulls. It felt relatively Covid safe too - door and windows were open and there was never any need to be face to face without a good distance between us.
I do try self-massage but I’m so heavy handed that I end up with bruises and even sorer bits 😫🙄 I don’t really know how to do gentle....
But yes, sports massage will be booked tomorrow. I really miss my go-to lady who left the practice before lockdown to move to a completely different area of the country. She knew my body and could go directly to my problem areas 😫 The new people are fine but just not as good.
This is some good advice. Most of my injuries seem to have been caused by playing badminton, rather than running, but I know the pain and aggravation this can cause.
My training is going well - while Garmin was down I switched from Garmin Coach to another plan (as I put in a separate post). Though now Garmin is back up have been also following a few things from that plan as well - so a bit of a mix. Training will become a bit more tricky over the next few weeks due to holidays, though have included extra time in my plan so hopefully can allow for that!
I do plan to do the virtual 5k next week, so please include me in the list
Hiya, this is my first time posting on here, thanks Linda and Roseabi for all this treasure trove of info. I’ve just started my sixth week of my training plan (thanks again Roseabi) running 14k last week, my longest run ever! I really love those rest days being in an older age group! 😊 I started daily yoga with Adriene during lockdown in March (still going) and have just joined Tai Chi classes (in a real hall with people an’all. Having had piriformis issues in the past, I don’t want to go there again. Love seeing what everyone else is doing on Strava.
I'm not sure how much 'rest' you're getting between the running and cross training 😅, but it's obviously working. 14k is a great distance - two thirds of the way to a HM already! Brilliant 😊
I’ve been to two now, still undecided, I heard it was good for core and balance, but the yoga and running is doing that anyway. I think once I’ve learnt the moves and it feels more natural it will be quite meditative. Getting my arms and legs to move at the same time in different directions is still a bit tricky and right now my “repulsing the monkey” move resembles Morecambe and Wise’s Bring Me Sunshine song - just a lot slower! 😊
Sunday was my longest run to date. According to The Plan it was supposed to be 7 miles, but I’m definitely someone who runs in k’s so I stretched it to 12k 😁
Unusually for me, I got up early both to avoid the heat and to give time to travel to see family later. I’m not a lark, but it was a beautiful morning by the sea, and I thoroughly enjoyed the run!
Injury-wise I seem to have avoided anything serious in all my running to date. But doing an easy 3k today my left knee was slightly complaining, so I’ll have to keep a eye on that. Possibly a more targeted warm up before I next go out would help.
I'm all about the Kms too! I had a 100k bike ride training plan that was written in miles!!! Converted the whole thing which is why I ride 16, 48, 56, 80 etc km. I know my 16 times table quite well 😅
An early run by the sea is very special, worth getting up for I think.
Just keep a close eye on the knee. You may just have twisted and strained something ever so slightly. Targeted stretching will be worthwhile. If it begins to get worse, it would be worth considering a short break to rest it properly, but it's probably something and nothing 🤞
I will be running a 5k next week - can you add me to the list? I must check out routes as we are glamping in Bodiam - there are some big hills to embrace or avoid!
Ooh, enjoy your glamping! Always worth checking the elevation profile of planned routes when you're away, that's not the sort of element of surprise I like 😅. Have a lovely time and some great runs. Look forward to seeing you at the start line next week 👍😊
I ran 13 K as part of nrc half marathon plan. Felt v tired for two days afterwards and toe nails started to split 😞. Have discovered tor caps- my new friends. I also feel hungrier.
Well done! The long runs use up a lot of calories so you need to replace them. I do try to replace mine with nutritious snacks rather than sweet stuff, but let's just say that's a work in progress! After your long run it is important to replace salts lost thru sweating, to rehydrate and to eat or drink something with a good amount of protein - all will aid recovery and leave you feeling less tired afterwards. You can buy recovery products - drinks, shakes, protein bars etc, but rqually a good drink and protein based meal will do the job (a nice cold chocolate milk followed by poached eggs always goes down well for me 😅)
Looking forward to doing the 5K virtual run next week. Feel as though I’m going backwards at the moment. Went out for a run on Sunday (off road) just didn’t feel right and felt light headed and dizzy 😀. I’m also trying to find a comfy pair of new running shoes. Very much looking forward to getting back on track!
It's very warm at the moment - make sure you are well hydrated the day before a run. You may have been fighting off a bug, but hopefully it was just a one-off, don't be too disheartened. I'd do anything to find a pair of comfy shoes, I wish you lots of luck with that. See you on the start line next week 👍🙂
Oh ... the boot is historical, I cane out if it almost exactly a year ago! My feet issue is just blisters right now - hence the constant hope for comfy shoes 😅
Great post. Looking back I can see the correlation between injuries and stepping up speed and/or distance or some other change in routine (like suddenly moving to steep hill walks rather than the suddenly out of bounds beach in lockdown). I now do about 1 hour 15 minutes of physio prescribed exercises per day plus massage ball; a lot of time, but it is keeping PFPS and a painful plica at bay. I feel a lot stronger than I was pre injury. Think I might just duck the 5k race at the moment though. My current pace is 1 minute/k below PB time....and I am not even tempted to push it (😇 Honestly.....).
Am very impressed by your dedication to physio exercises - I lapse as soon a s I can't feel pain, shame on me! Am also impressed by your restraint - your 5k place has been retracted, no point in even changing your mind now 😍. Hope your knee continues to reward your diligence by behaving itself 🙂
Thanks Linda. The main driver in keeping pace down and maintaining exercises is not being able to face the "you did WHAT?" from certain people (they know who they are 😂). Building up distance steadily is the way to go for now.
Not too bad. Clips came out the other day and my brace is now set to 90 degrees of motion. It was very painful to move it that far yesterday, but I persevered and it’s already less painful. 👍
So far I'm managing to control my niggle with the daily use of a massage stick and lots of stretching.
I think something is tight at the back of my left leg as it's mainly been my hamstring in a couple of areas but sometimes my calf and heel have been achy too.
It is improving though so I figure I'm doing something right...both to fix it and keep me in the game.
I only did 2 runs last week mind you...I decided to ditch Thursday's run for a walk and 20 mins of strengthening exercises so I'd have fresher legs for the weekend's 10 miler.
Was thrilled that I managed it with only the tightness rearing it's head the following day, but no actual pain.
Crossing figures I can keep my legs healthy all the way to HM at the end of the month 🤞🤞🤞
That sounds encouraging. I'm reintroducing two day gaps now as my distances have increased, in an attempt to keep everything working smoothly. You probably made a really good call there 👍
Really pleased to report that I am back in training. Forced myself not to run to during July to recover from ongoing niggles with my calf. I have now completed 2 3Ks and a 5K since 1st August. All going well so far.
Having to juggle training around work a bit at the moment but enjoying it still and loving seeing what everyone is doing on here and on strava! I will hopefully be doing the 5K next week too 😊
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I "twinged" something in my left foot (my weaker side) at the end of my last long run, there were no niggles or warning signs during the run so not sure what happened but I was tired. I was feeling so sorry for myself in the evening and sillily decided that I hated that particular trail 
it's an old train track now cycle path with a camber on the left where I run which probably didn't help but it does have lovely views so I've decided to forgive it now 
