So I’m booked in for the Hackney HM this summer, which will most likely turn out to be a virtual race. I completed my first 10K on Tuesday. I have many questions about running and many concerns.
Firstly, I am asthmatic and am often wheezy. I’m going to go for a check up soon as they upped my medication recently. The asthma can make the first 10 minutes of any run tricky but once I’m in my stride I’m usually ok.
Secondly, I have two longstanding injuries from years of playing football. One is an ankle issue which has been good recently as I strap it up whenever I walk long distances or run. The other is a tight hamstring which stems from having pulled/torn it years ago and put me out for six months. Of course I never went to the doctors about it, I just allowed it to heal. After the 10K run it was tight and I went for a 5K walk yesterday and have resisted running today, despite being desperate to, as I am aiming to run 7 miles on Sunday (11.25K) and want to be tip top - or as fit as I’m able to be.
I have been stretching after exercise more recently and need to nurse the hamstring so it doesn’t go again. I tweaked it a few weeks back and couldn’t run for a week. I’m thinking to achieve the half marathon in May I need to be running 3 times a week. 2 shorter distances and one longer distance.
I’m also considering entering the London Marathon in October as part of a charity and wonder what people think. I know it sounds completely crazy given my points above, but a few months ago it seemed crazy to think I could run 10K and now here I am planning to go 21K.
Any feedback about training, self care etc would be welcome. Thanks.
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Dodgylungs
Half Marathon
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Sounds like your asthma and ankle issues are being managed but your hamstring, maybe not. The easiest thing to suggest is to visit a physio to get a professional opinion. Using a foam roller is great for sorting out leg aches and pains but in your case I think you need a better understanding of what's wrong.
Without the hamstring problem, I'd say that what you're planning is practical, with it, hard to tell. You're obviously aware of the need to rest up to let any injuries heal. Seems to me that you're right on the limit of how quickly you can build mileage without injury so you need to make a choice: either carry on to the marathon or ease back for a while to reduce the risk of injury. I guess that depends on things like your goals (achievement vs maintaining fitness etc), and whether you need to keep pushing to stay motivated.
Whatever you decide, looks like you'll make it to marathon distance at some point.
Thank you for your reply. Makes a lot of sense. Going to ask for a physio appointment. Might have to wait until after lockdown but I should’ve done it years ago.
Also, a rather practical question. What do you do on a distance run when the toilet gremlins strike? Thus far I’ve found that I don’t need number 1 when I’m running (when I’m walking that usually kicks in early and at the moment peeing in bushes is the only option as the loos are shut but it’s not practical in the middle of London), however, number 2 stops me in my tracks. Obviously I always try and go before running but in the event of being caught short, do most distance runners do a Paula Radcliffe? Sorry to be so blunt!
I usually drink a pint 60 to 90 minutes before setting off and wring it out before I set off. I'll also swig 1/4 pint just before leaving. In warmer weather, I'll take a water bottle (for input!) but I'm not bothering in this weather. I can go a few hours like that without having to stop.
As for food, I think it's a case of being careful about what you eat (curry the day before a long run might be a bad idea). I'm still trying different eating ideas to keep my diabetes at bay. Thinking about a 12 hour event at the end of the summer and I'll need to adjust my diet for that
Oooh lots of goals there, good for you! I agree with SkiMonday about seeing a physio, that way you’ll know for sure what you’re dealing with and, more importantly, have a recovery plan.
I assume you’re doing strengthening exercises for your ankle? I’ve got an old ankle injury that still gives me grief from time to time but I can manage it only if I keep up with the exercises.
If you get your niggles sorted out then the running world is your oyster but in my experience a niggle should be treated seriously and as early as possible. Sometimes that just means no running for a while and other times it means something more. A physio will be able to tell you the best course of action for you.
Good luck and keep us updated and if you want to read a bit about the Hackney HM then check Realfoodieclub ’s posts as she has done a few of them....
Thanks so much! Actually I’m embarrassed to say that I’m not doing ankle exercises but as I was reading your post I started doing circular motions! I need to do some strengthening exercises, you are correct! What exercises do you do? I’m going to see if I can self refer to a physio today.
Yes, I do that one when I’m watching TV, just roll the ankle around in various directions to increase mobility. The others I do are:
1. Stand on one leg. Build up your time but try and get to 30 seconds and then one minute. Preferably on a wobble board or a pile of cushions. When you’ve mastered one minute then try closing your eyes. You can then progress to doing leg movements on your free leg.
2. Stand on one leg and “ draw” the alphabet with your other foot.
3. Calf raises on step.
4. Put a towel on the floor under your foot and use your toes to “curl” the towel towards you and then roll it back.
5. Always stretch your calves and soleus well. Ankle injuries are notorious for tightening up calves. I always warm up my calves well before a run and stretch them afterwards.
6. Foam rolling helps me enormously. I also use self-massage for calves and around the ankle joint. A tennis ball is good for calves too.
There are loads of exercises on YouTube but I’ve found a nice little routine with these and 🤞touch wood I haven’t had an ankle problem for a while.
You've had good answers so far and I agree with all the points raised. I posted a link to a foot and ankle routine on the Strenghth and Flex forum this week which you might like. I find longer distancea find my every weakness and tend to leave a two day gap between evwry run and often only increase my long eun every ten days or preferably every two weeks.Good luck and keep listening carefully ro your body.
Hi and congrats on your 10k....you need to join the Spring Half Marathon group, you'll find the most recent post in the pinned posts section to request an add, and you'll need to follow linda9389 and roseabi so you don't miss all the great help, info and support available. It's not long started and spring goes into May so perfect timing, best of luck 😊👍
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