Platypus' Beginners Guide to Running

3 months after ITBS first flared up and tried running again this weekend, pain after just 1km :(

Learn from my mistakes, do your hip/glute/core strengthening work as once these issues show up they can take a long time to heal/resolve.

Pretty gutted as I was homing in on a 1:30 half marathon but right now I don't think I'll be running again properly before 2014.
 
Buckster said:
nice :) very good time - my best park run/5km so far is 19:39

I'm trying to up my miles at the moment - trying to go from 3 runs a run (2 club ones, one XC) to 5 or more, ditching one swim a week

so current training regime per week is 3 gym sessions, 5 runs, and 2 swims (1 mile each) :)

looking forward to the XC season - mud, mud, and mud - going to get spikes this year

last weekend it was a 12 mile off-road XC and I didn't do anywhere near as well as I'd hoped, partly as I'd not trained that distance for a while, came 25th out of 55 - I'd hoped for top 15, time wasn't too bad 1'28

I always thought my body couldn't cope with consecutive day runs - but I had a 4 day off-road event (4 evenings) recently, and my legs were fine - so it must be just in the mind.
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Where are you from? Who do you run for?

My XC season starts first weekend of October. I'm battling an injury just now but hopefully get back soon enough. All going very well I should get to run at Edinburgh in the Scottish inter districts in January. But I need ot shake this injury and perform well enough to get selected. Running is a nightmare :(
 
ricky1981 said:
3 months after ITBS first flared up and tried running again this weekend, pain after just 1km :(

Learn from my mistakes, do your hip/glute/core strengthening work as once these issues show up they can take a long time to heal/resolve.

Pretty gutted as I was homing in on a 1:30 half marathon but right now I don't think I'll be running again properly before 2014.
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What do you do? Deadlift, squat, rows and kettle bell swings?
 
Psycho Sonny said:
What do you do? Deadlift, squat, rows and kettle bell swings?
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I do (and was doing) those but you need to look into some extras that will focus on muscles that those exercises don't target effectively and specifically ones which runners rely on but don't get used/activated much in those lifts.

This routine is good and if you struggle with the exercises it's a good sign you need to do them.
http://strengthrunning.com/2011/02/the-itb-rehab-routine-video-demonstration/

The whole strengthrunning site is pretty useful, this is handy starting point
http://strengthrunning.com/how-to-start-running/

It's worth spending a bit of time looking into running form, I just assumed that running was pretty simple (left foot, right foot, repeat) but as you increase distance it becomes more important to run in a way that isn't causing long term damage.
 
brilliant links, bookmarked them to read later.

do you use straps at all when you run? or rock tape?

like a knee or ankle straps when you have an issue to basically add stability and prevent further issue?

i have bought some along with dr kelly starret's book - how to become a supple leopard.

you should probably look into it tbh, he has exercises for increasing mobility, correct form and physio for issues, all the weightlifter's in here have a bit of a thing for him, mainly due to icecold's mobility links.
 
Psycho Sonny said:
brilliant links, bookmarked them to read later.

do you use straps at all when you run? or rock tape?

like a knee or ankle straps when you have an issue to basically add stability and prevent further issue?

i have bought some along with dr kelly starret's book - how to become a supple leopard.

you should probably look into it tbh, he has exercises for increasing mobility, correct form and physio for issues, all the weightlifter's in here have a bit of a thing for him, mainly due to icecold's mobility links.
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I've got an IT band strap but it hasn't made much difference. The issue for me is hip/glute weakness and you can't really strap/tape to support that.

I've got the supple leopard book too and I'm working through it, finding it a bit easier to navigate than mobility wod which seems to assume you already know most of what he is talking about.
 
Domo said:
Just entered Edinburgh Marathon 2014. No ballots. Just pay your $$$ and you're in. Fab!!
I'm also planning a half Marathon in March time - the Adidas event at Silverstone's race circuit looks fun and according to the web site attracts loads of London marathon runners since it's a nice 'race conditions' warm-up just before the big one.

Just curious if anyone runs everyday? I feel like I can - this week I ran each day alternating between 3 and 5 miles. Felt fine.
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Good luck - I ran Edinburgh last year. Is the short section through the country park still in the route? Going from tarmac to gravel felt like running on super sharp spikes. Then I hit the wall at 30km :rolleyes:
 
ricky1981 said:
I've got an IT band strap but it hasn't made much difference. The issue for me is hip/glute weakness and you can't really strap/tape to support that.
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I'm a pretty firm believer in not using those straps now, my friend used one as recommended by a physio and it ended up making it feel worse!

My main weakness is hip/glutes as well, mainly just on my right hand side. If you've not seen them already, have a google for "clam stretches". That's what my physio recommended and they're really helping to strengthen mine up. Couple of sets of 12 of those before drifting off to sleep every night does the job nicely :)
 
Andyt_uk said:
I'm a pretty firm believer in not using those straps now, my friend used one as recommended by a physio and it ended up making it feel worse!

My main weakness is hip/glutes as well, mainly just on my right hand side. If you've not seen them already, have a google for "clam stretches". That's what my physio recommended and they're really helping to strengthen mine up. Couple of sets of 12 of those before drifting off to sleep every night does the job nicely :)
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Yeah, I've not been inclined to use them as I think best case they paper over a problem and worst case they aggravate the issue.

I've got a full plan with various exercises each day:

Monday:
ITB Rehab Routine
Glute stretch + foam roller

Tuesday:
Lunge Warm-up + Myrtl Routine
Tennis Ball Work

Wednesday:
2 x 1' Standard Core
Hip Openers

Thursday:
AM: Lunge Warm-up +
Myrtl Routine
PM: Hip Openers +
Foam roller

Friday:
ITB Rehab Routine
Glute stretch + foam roller

Saturday:
REST

Sunday: (This will only apply when pain has subsided)
Standard warm-up
Run 1km (will increase)
3 x 1' Standard Core
 
Do you only have the one running session currently? It may be worth sticking some walking sessions in there as I found that when I stopped running/walking completely it tended to lead to other issues. A brisk walk a couple days a week would keep you moving and I found it help a little with my hip flexor as well.
 
Nice routine there. Found similar one helped my it band, sadly its still crappy.

On brighter side just did my first triathlon and did a 1:05 for sprint distance.

Just need to get back to running again.
 
Andyt_uk said:
Do you only have the one running session currently? It may be worth sticking some walking sessions in there as I found that when I stopped running/walking completely it tended to lead to other issues. A brisk walk a couple days a week would keep you moving and I found it help a little with my hip flexor as well.
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Yeah just the one running session but not even doing that at the moment as pain kicks in after less than 1km :(

I do a fair amount of walking (have a 2 1/2 year old to chase) so still trying to keep a bit of activity going. I've found I can do some cycling without pain so may increase that a little.
 
1:38 at the Great North Run today...1 min off my PB, and this after running 20 miles on Friday training for a Marathon in a few weeks. Very happy with that. Legs were like lead all the way around lol

Not bad for an old bloke ;)
 
ricky1981 said:
Yeah just the one running session but not even doing that at the moment as pain kicks in after less than 1km :(

I do a fair amount of walking (have a 2 1/2 year old to chase) so still trying to keep a bit of activity going. I've found I can do some cycling without pain so may increase that a little.
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Doesn't sounds good, have you seen a physio out of interest? May be worth it as with the amount of rehab work you seem to be doing there may be something wrong still (I presume you've been doing that workout for a few weeks).

Managed to get out this week for a nice 11.5k route up over and round the hills where I live. First 5k was pure up hill and done in ~29mins which I'm fairly happy with. Still walked a bit too much of it but that should improve. The next 6.5k was fairly flat and downhill so went in around 32mins.

Slowly improving, only just getting back into running over the last 2/3 weeks but I'm doing 3 XT sessions (2x Spin, 1x Circuits) a week as well so hopefully things pick up quickly :)
 
Stolly said:
1:38 at the Great North Run today...1 min off my PB, and this after running 20 miles on Friday training for a Marathon in a few weeks. Very happy with that. Legs were like lead all the way around lol

Not bad for an old bloke ;)
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That's a very respectable time, well done :)
 
Andyt_uk said:
Doesn't sounds good, have you seen a physio out of interest? May be worth it as with the amount of rehab work you seem to be doing there may be something wrong still (I presume you've been doing that workout for a few weeks).
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Seeing a physio and he has been helpful but said that ITBS is just a bi**h of an injury for some people and can take a long time to come right. I've written off doing any running for the rest of the year as it's mentally easier to do that than to keep hoping that in 1-2 weeks I'll be back on the road.
 
Just having a look into purchasing a Garmin running watch after years of using either a Nike+ sensor or the Nike+ mobile app.

I do enjoy my running so whatever I go for won't end up sitting unused on the shelf a couple of months down the line. Im stuck between a couple of watches though

The more expensive being the Garmin Forerunner 610, £200 but it looks to be a great watch, gets excellent reviews and has just about everything that you could want. The alternative is the Garmin Forerunner 10, the cheaper alternative that is a little more basic yet is less than half the price.

The two voices that are arguing in my head firstly that I should go with the cheaper watch, as it will do basically the same job, but the argument against is that I may end up wishing I had got the better watch and end up on shelling out on that over the next year. Has anyone got any experience with any of these watches that may sway me either way?
 
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