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johnny how do you foam roll glutes?

Basically just lie on top of the roller, and roll your butt and the outside of the butt/ hip. The problem actually stems from the glutus medius a.k.a. the hip abductor, which is around the side at the top (rather than the glutus maximus which is the main bit of your butt). This is why you can have issues even if you do a lot of squatting because the glute medius can just sit that out (it's why a lot of people have knees falling in at the bottom of the squat- weak glute med). You can also do specific exercises to strengthen the hip abductor.

For rolling to be effective you need to really stretch after the rolling using either pigeon pose or 90/90. If you have poor hip fleibility 90/90 is more comfortable.

I'm doing the Liverpool half marathon this weekend and then the Chester marathon in October.

Ran 6 miles this morning and it felt like treacle, had to stop for a little breather once or twice, which I really hate doing if it's not planned intervals! I tried to kid myself it was mile repeats but I'm not sure a marathon pace 10km can be mile repeats by any stretch of the imagination I think it was a combination of the hard hilly 10km I did Sunday then HITT class yesterday, plus it being super warm but I thought it was chillier so had long leggings and top on rather than the required vest and shorts!

I've also just joined the mumsnet low carb bootcamp so think my body was a little shocked by lack of carbs to tap into!

johnny how do you foam roll glutes?

I have that exact pain you describe so think I need to do what you're doing. Also no idea what 90/90 is but will google!

Thanks for info - v useful.

I might have been on this thread in the beginning, then life got in the way, and now I've got Achilles Tendonitis which is very annoying.

Hope you don't mind if I jump back on, not least to read all your injury tips.

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7k is still good athing. Hope those teeth are through soon & ds feels better.
Hill repeats in the hot sun this morning, felt ok. For the second time this week I crossed paths with the Commonwealth marathon bronze medalist- he always looks cool & relaxed while I am a aweaty mess!

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I did not want to go out this morning. I was meant to do my long run today of 12k but only managed 7k. Hopefully I'll be back on form soon - ds is teething his molars so I'm tired. I'll try again tomorrow (maybe).

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Welcome farine! Good luck with your half. Sounds like training is going well. Where are your half and your marathon going to be?

Hello, just jogging in to join the thread! I'm a plodder rather than a runner but about to start (my self designed) plan to help me speed up and lose weight.

I did a10km race yesterday - very hilly and I had to walk at times - and have a half marathon this Sunday. Plan is to do a mile run today (there and back to gym) and some weight training, HIIT and stretching today. Tomorrow looking to do about 8-10 miles and then just keep it ticking over until Sunday.

Hoping to get to a place where I am averaging 25 miles a week over next few months. Marathon planned for October so want to lose weight and get a good base level in over next two months before I step it up a bit more.

Sorry to hear that blossom good you listened to your body though.

Did my 20 mile obstacle run on sat, much easier than straight running!!

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Adding my paltry 1 mile of running as had to stop and walk - back still not right.

We are driving up to Gils Bay on the North coast and taking a ferry from there, it takes about an hour. The ferry from Aberdeen takes too long for me (should never have watched the Poseidon Adventure!) and flying too expensive sadly.

That really does sound fun! Will you fly there or take the ferry from Aberdeen?

I ran my 2nd 10k this morning and it was easier than last Monday. I'm visiting Solihull this week and there's some nice neighbourhoods to run in. Looks like good weather this week, too.

emummy that Orkney marathon sounds fab!!

Morning all.

Am quite frankly in awe of anyone that can run more than 7 miles as that is my longest!

Going to try a 5km in the gym to see how my back is so I can stop if it aches.

Am also going to do a back strengthening weights workout I found on you tube.

And a fast day for me today so bed time will be very welcome!!

I am quite excited about it, I've never been to Orkney. My confidence for the actual race goes up & down! It will be very different from London last year - at the moment there are only 45 entries. I am looking at a top 10 finish for my age group as there are only 7 women in it!

emummy good luck! How are you feeling about it? I’ve got a half the same day, and debating the Chester Marathon in October

Well done RunningAddict! I'm training for the St Magnus marathon in Orkney on July 1st. Do you have a race coming up?
Meant to say welcome back Johnnycomelately1, glad you have recovered from the bunion surgery.

16 miles today! I’m really happy as it’s the longest I’ve done since my marathon last year really feels like I’ve broken that mental barrier over distance.

emummy 20 miles is my next goal, are training for anything specific?

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Long run in the pouring rain! 2nd and last 20 miler. Got very very wet but preferred that to getting very very hot last week!

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Hi Johnny - the pain is on the outside top of my hip bone. Really feel it if I lift my leg to the side or cross my right leg behind left. Don't think it's weak glutes as I do a lot of squats and lunges but they could well be tight. I've just done 90mins on the spin bike and I'm about to do a 15min hip stretching routine I found on youtube.

nbee Is it like a pain in the hip socket, directly behind the hip bone that's worse on foot strike? If so, I get this and it's due to weak and tight glutes (yes, it's possible for them to be both- who knew?). I have to foam roll and pigeon stretch/ 90-90 the shit out of my glutes at least twice a week for about 45 mins (I do it when I'm watching TV or listening to the DC read) and that keeps it at bay.

Not much running since Wed as I had PT Thursday and then been away. However, I've scraped together 3.5km from a gym commute and 2km of intervals at Crossfit today which is approx 3 miles so I'll chuck it in the pot

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thanks! Managing to do last week's 10K in the heat helped boost my confidence and inspired me to gradually build up my distance. Plan to stick to 7 miles for long run for a couple of weeks, then increase to 7.5 then 8. I have another 10k (6.4miles) booked for 10th if June so I think it will help to have done a couple of longer runs by then.
nbee sometimes rest is the only way. At least you can do other stuff still.
lamb well done on dog and power walking
just well done at parkrun

I am pleased to report I have had no recurrence of my hip/back pain I got on Weds, despite my long run today. I did run in different running shoes and think that may be key.
I have even managed a couple of hours gardening this afternoon!
Now just rewarding myself with a small beer in the garden LOL

Whoops! Sorry lamb

Well done Apple

I didn't do 7 miles apple did!!

I initially thought that I hadn't improved my home parkrun time, but I had forgotten exactly what that time was. I improved it by a minute.

Still slower than the pb I got on a flat course three weeks ago. It's going to be a while before I break that one. The course really makes a difference.