Hello lovely people. How are you? It’s time to pull up a comfy chair, plump up the cushions and grab a soothing drink and tell us what’s been happening in your running world.
My news is that I was making nice progress on the running “ladder” and had just started week 4 of a HM plan and then I did something to my hip and have slithered down a snake again ☹️ The pain came from nowhere but was bad enough to stop me running and going up and down stairs was particularly painful. I went to see a physio. She thinks it’s a bit of tendinopathy on my hip flexors probably brought on by an exercise I was doing to strengthen my hips (oh, the irony) and clams. I’ve taken a week off so far and am hoping I can get back to my plan soon without too much of a setback. But it’s all so frustrating, this game of snakes and ladders. I just want a nice steady ladder run with no niggles. I seem to be having drama after drama at the minute ☹️
Has anyone else done an exercise that has made an injury worse or caused a niggle? I must say that planks give me a achey knee (other side from my hip 🙄) and so I’ve avoided them in recent times but I’ve been doing clams for ages and so I think it must be the other exercise that’s caused this problem (single leg squat with hip abduction)
But to be on the safe side, the physio has advised me to stop doing all hip related exercises and has given me different ones to try. Maybe I should just run and not do anything else at all? This running lark can be tricky…. and yet for some people it’s so simple, just go and run. Are you “just” a runner? Or do you cross train and incorporate lots of different exercises to complement the running?
I hope as many of you as possible are on a “ladder” at the minute but for those of you on a “snake” like me then I hope it’s not for long and we can all get back on that rung quickly 🤞
Have a great week everyone whether you’re running or not. We’re always runners, wherever we are and whatever we do 😍
From The Team xxx
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⭐️ If you have a race coming up in the remaining days of August and would like a pompom cheer from your VRBs then go here:
Oh no Irishprincess , that's not good 🤬. Hope the new exercises do the trick for you! 🤞
I'm rubbish at cross training and stretching ,the only thing I do is a bit of cycling but that's not happening at the mo. I've got a niggle in my back when sitting down which is being annoying atm but its OK when standing luckily..
Well I did get to my Tuesday club(did 5k) and Weds club (did 6.5k) which is good news, but my silly foot still a bit puffy on the top and feels tight when i stretch it. Doesn't hurt but can't fit all my shoes and trainers yet! Hoping it'll ease in the next few weeks🤞 We are off to Scotland today til next Saturday ,have found a parkrun to try that's nearby and maybe another little run out. I never like the preparation and packing of going away so always get a bit agitated. Mind you this will be our longest break in a while so hoping it goes well and foot behaves. Hopefully going to get into Edinburgh too,will report back.
That all sounds positive Ali and I’m sure the foot will settle when it’s ready. Any sort of niggle is so annoying as I never know whether to stop running completely or keep going. At least good old-fashioned pain gives you the answer straight away!
Have a fab time in Scotland and yes, definitely report back with photos 😍 xxx
Oh no Irishprincess , I am sorry to hear that you are on the IC. It’s such a pain when all you want to do is keep fit and run. I hope the rest and new exercises help.
I don’t think I’ve been injured by doing exercises specifically.
But I’m also working my way up a ladder with sciatica and a shoulder problem. Fortunately it hasn’t stopped me doing much. In fact it’s at its most painful first thing in the morning or if I’ve been sitting on the sofa too long. World athletics and women’s World Cup are not good! So I try to keep moving, and do the latest set of physio exercises. Last week I tried running a 2k which was ok, so on Saturday I ran parkrun ( at a slower than normal pace) and I felt better for it. So I hope to do a few short runs this week and still do my 10k race on Sunday. I certainly won’t be doing race pace, and will walk/run if necessary.
Solidarity with everyone else who has slid down a snake recently or is still climbing up ladders.
Sciatica is supposed to be really painful Dexy but it’s good that you’re carrying on. I do think, in most cases, some activity is much better than none at all but when you are injured it’s sometimes hard to strike that balance.
The World Cup and athletics were so exciting. I did keep jumping up and down a lot and screaming so my throat got a bit of exercise too 😂
Fingers crossed for your race on Sunday 🤞 and just enjoy it 🍀
That’s tough Irishprincess Hope you’re back out there soon.
I’m useless at doing anything apart from running. I know I should be doing strength work to complement my running 🫢
Onto my Running news - I’m currently running around Australia virtually. I started my run down under journey in Feb 2021 as a long term commitment to being a runner. I’ve so far covered 5121km with 8956km to go. I feel like lately I’ve lost interest in my run down under journey so I’ve decided to try & run it in 5 years.
Exciting arrival today of my Speed 3’s replacements. I needed an incentive to get my mileage done in my least favourite shoe. I reckon I will get my new magnificent speedsters for Christmas 🎁
I’ve got a lighter running week planned for this week & next before I start to bump up my mileage before the Summer heat hits.
The finishing run down under in 5 years is my big fat hairy goal. I’m not sure yet whether it will be doable. I’m jumping onto a marathon plan to see how I go with extra mileage. Shoes are already in the cupboard waiting to be wrapped 🤣
Sending masses of sympathy your way-really sorry this has happened. Hoping for a quick recovery. ❤️❤️❤️
My exercise that caused problems was actually running itself! As I ran more, I dropped most of the strength and conditioning stuff I’d been doing but not really realising (hiit classes with weights). Now I’ve picked up other strength and flex work, I’m back on track. Running less and taking strength more seriously has been a revelation in that it’s made my runs better too. Lesson learned!
Great North Run seems very soon and I haven’t managed as many long runs as I’d liked. I think I’ll try one more (hopefully ten miles) and then trust the taper. I’m in a much better position than the Forest of Dean HM where the problems started, and the course is much easier in terms of terrain and hills. Still, the nerves are bubbling!
It sounds as if you’ve hit the right balance for you MissU and you’re in great shape for the GNR!
I am a big believer in strengthening and cross training but I want a bit off-piste this time and it just didn't work for me 🙄
I’ve read that some runners take the winter months off running completely to focus on strengthening and conditioning work but I’m not sure I could do that. I did once take a month off for just this reason but I can’t say it helped my running in any way.
Embrace the nerves! They are adrenaline for the big day 💪
As soon as I heard that on one of the guided runs, I thought “I’m writing that down!” Love a bit of Coach Bennett wisdom and that’s a particularly good one!
Hi IP, sorry about your hip, hope it heals quickly. I slightly sprained my right ankle coming off a ladder a couple of weeks ago. It was bruised and swollen (still is a bit) but I felt it was kind of ok after a few days rest to secure it with an ankle brace and continue (very gingerly) with my marathon training. It's still a bit swollen and sore. But I think it will be ok for the marathon at the weekend. I guess I'm lucky to be at the tapering phase and I now only have a 3k left to do one Wednesday and a 5k on Friday.
Ouch, these things can happen so easily and while we are doing the most mundane tasks. It’s all so frustrating but hey ho we can’t live inside all the time and never do anything.
I’ve had quite a few sprained ankles and find that stretching the calves really helps ease the ankle tendons.
Enjoy the taper and of course we will no doubt be waving lots of pompoms for you on Friday 🥳
Thanks for hosting Irishprincess , and really sorry to hear you've been sliding down the snakes again.
I'm still barely running because of the heat. As for cross-training, I'm dire, I mess about doing one-legged squats while brushing my teeth, and obviously walk the Jedi dog, but that's about it. I've done a bit of yoga, but find it's apt to trigger wrist, arm and shoulder problems. I've also had very odd responses to certain poses: child's pose, for example, is anything but relaxing for me, it's panic-inducing.
My supreme how-to-get-injured-while-exercising moment was obviously my face-plant about 1.5k into a supposedly short and easy run to celebrate two years since completing C25K. Yes, you can regret a run.
May all you VRBs run happy, and safe, and regret-free!
I’m with you on the yoga Cmoi, The three times I’ve done it I’ve hurt my back so have shied away from it. I learned recently that a few moves in Pilates were not good for my back problem and cycling might make the ITB worse! Honestly, what are we to do?!!
That’s interesting about the child’s pose for you. But I do understand how you could feel a bit claustrophobic. I’ve done it a few times on the top of a bed and feel as if I am suffocating 😱
I remember your face plant episode! Maybe walking is the safest option for all of us.
Exactly that, suffocating! When I was doing YWA I used to write notes immediately after each video on how I reacted so I knew which to avoid. It's also unsettling to be the only person who's hated a session that everybody else loved. There again, maybe that's a false picture as I never dared post about all the stuff that I wasn't enjoying.
That's why a thread like this is important, as it gives people the oppportunity to acknowledge that not everything works for everyone. I'm sad, of course, that it was prompted by your injury, and hope you're now recovering!
We’re all different so I think it makes sense that some exercise and exercises suit some people and not others. It’s a question of finding what works for you.
I might try a little jogette today. The physio said that I should try but I haven't felt it was the right time. Hip is still achey going up stairs but has improved a lot going down so…..🤞
Hi IP. What a bummer!! I did once make my hips sore when starting clams and other hip thera-band exercises to address a knee problem, but it it can’t have been too bad as I ran off the pain pretty quickly. Healing waves to all who are suffering.
I am inching my way back up the ladder. Three runs last week starting at 3k then adding on one k for each successive runs. I went for a slow 5k today…the first 3k was heavy going but the last two felt ok. A hot day today of course. I will head for the NRC HM plan as soon as I feel ready….just a bit too sluggish at present. Onwards and upwards !!🙂🤞🤞🤞🤞🤞🤞🤞
Oh you’re joking IP. You’re a bit of a Pied Piper as far as snakes are concerned aren’t you? Simply not fair, as you try so hard to do everything right. 😩 Let’s hope laying off the hip exercises does the trick. 🤞🤞All you want to do is mind your own business and run.
You know me. The serial trotter who never gets injured. I’m convinced my little snaily gait has a lot to do with it, as I only visit the gym sporadically for strength exercises, my yoga has fallen off a cliff (but I WILL get back to it), and I barely stretch before or after a run. No one must copy me! 😅 I don’t take it for granted though, and I realise I’m remarkably fortunate and cross everything when I make such statements.
In the meantime, I hope you get back to your plan soon, and all good wishes to everyone currently on the IC. ❤️
Arrrgh, you must be so frustrated! Hope the new exercises get you back out soon. Not injury related, but I ran in a pair of shoes that I hadn't run in a while I soon discovered why... they're worn out! (Got tight calves and hamstring now. The shoes are downgraded to gardening, not even fit for walking in).Luckily, there is a sports recovery place locally, and a session in the ice bath (you probably heard the squeals 🥶), and came out with new legs!
If there is one near you, give it a go. The first two minutes are the hardest, and involve a LOT of deep breathing. But could help speed up the recovery, and get you back on the road again.
Catastrophic error no. 2; I forgot that it was my 5th anniversary of completing C25k on Friday! By way of penance I dropped into the running shop today, ostensibly to buy another OMM shirt, which is a brand I really like. That led to me thinking about the fact that I have been “feeling” my left heel when walking over the last couple of days…probably a result of wearing hiking boots in Alaska. In turn, that thought prompted me to check on the age of my Brooks Adrenaline 22s …..and they are definitely due for replacement! Fortunately the shop had some 22s in my size still in stock…..and of course there was a substantial discount. Not a bad afternoon’s work.🙂
oh no, IP thats not good 😱, I really feel for you and hope that its better news for you soon🙏 I feel exactly the same, I just want a nice steady run with no niggles. Because of injury (still got the so called groin strain after 14 weeks) and this recent awful lack of energy I've stepped back from my running club for a couple of weeks and also going to another ParkRun so I don't know anyone and there's no pressure to do well.
I've been getting really frustrated as I feel like I'm going backwards with my running rather than going from strength to strength, so I'm doing lots of long walks at the moment to try and keep my steps up and relax a bit. Im going to do a post about the Theraplate sessions I 'm having, as Im interested in whether anyone else has ever had the treatment and if it worked for them.
Stay positive and keep smiling, we'll all get there again Im sure!! 💪💪
Hi IP. Life seems a bit more fragile in face of workout. I think it can be attributed to 3 reasons when you hurt yourself in cross and strength trainings,a. too much volume
b. incorrect poses and movements
c. It's not your thing for now
The respective coping measures are:
a. decrease the exercise volume
b. value quality of each action not quantity
c. switch to other exercises which have same training effect but not make you that suffering
I had ever sprained my ankle，also, used to have long-term aching feet sole（Plantar fasciitis）and had to stop running for a while. Then the next half of a year I did a lot of workouts aimed to strenghen the power of my calves and feet, such as calves raise, jump rope, and core and foot arch exercises.
Really a tough job when do targeted training towards the physical weak spots. These areas are the exact reasons behind the fact that you reach a plateau currently in running. To make a breakthrough you have to trade with your painstaking endeavor. Experienced Runners all know this. Or, like me, you can choose giving up challenging yourself and stay at the comfort zone.🦥
I have done a 290k mileage so far this month, average pace 5 mins and 40 seconds. Running doesn't tire me out but a bit strength training really do! Now I also focus on core, hips, glutes-and-hamstrings exercises. Lunge, deadlift, squat, plank, pull-up and push-up, etc., work nice for these parts, but the workout is always not easy.
1.5 hour a day on average for running and strength workout. Would take less time if I could run a bit faster on road. That mileage would definitely shrink a lot when winter comes.
😄like a sloth, not the talkative type, prefer to be quite and lazily hang in trees/hang around a cozy place or just silently drink some tea somewhere. But I am sure that you will be back on track soon and alive and kicking next time when I try to be a chatty guest here.😂
I'm so sorry to hear this IP; I feel your pain (figuratively and literally!). I hope the physio helps youget over it, and in a timely manner too.
Mostly my injuries have been running induced, although I did once stub my toe badly and felt that for months and months ☹️
I'm plodding through my gentle plan for the 10k; I've reached the distance but at a very slow pace - still, that will give me more time to take in the scenery! i know I'm still aggravating my hip, even at this low level, so daren't push it any more. I would dearly love to get to the 10 miles for the GSR in October so there will be no heroics ... and that will be another one where i will have time to take in the views and the entertainment!
My hip may still be grumbling but my head is in an increasingly positive place at the moment, so I'll focus on that ladder and celebrate that instead 🥰
Hope everyone is making the most of their week, whether battling snakes or climbing a ladders xxx
If your head is in a positive place Linda then that’s most of the battle 🙂 Do you know what is wrong with your hip?
A gentle 10K sounds lovely and I’m sure you get nice bling at the end too 🏅
I think I need to stop entering races and just wait until the last minute before entering. I notice that most races now still have places available a few days before the race. Before COVID this didn't happen.
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Weekly Chat 16th to 22nd August 