Running thread number 14

[emummy]

This is a thread to talk about all things running and support each other through the highs and lows. All are welcome, from absolute beginners to experts!
We keep a running total of everyone's miles for the month, so feel free to add yours on. Current total for March is:

204.3

Can I join the whinging 'can't run' moaners club? Been struggling last few years really. Spent 3-4 years sorting out my knees and now that's fixed, I've developed sciatica which means tight lower back and spasms down both hamstrings. Trying yoga; osteopathy; sports physio [£££]; not running too much, etc etc

Ran a 5K charity run last night - right knee 'went' at 2K but I carried on. Some cramps in legs. Once I finished, iced knee; stretched out back etc.

this morning back feels like it's seizing up again and is about to pop. [It did go 2 weeks ago]

'Trainer' says stop altogether; sportsphysio [herself a runner] says - keep stretching and take next run really easy; DH is a total non-exerciser [he's very overweight and let's be frank, lazy when it comes to anything that might raise his heartrate] and is totally unsympathetic.

I'm just confused. Should I stop altogether and get fat on chocolate; keep running but do less and slower [even though I do little and don't run fast]; find something else to do after 35+ years as a runner?

I've been doing really well - PBd at parkrun and at 10K in Feb, but all with nagging pain all the time. I'm sure mostly down to having a desk job for the last 3 years, so I get so stiff.

Feeling v down [rum n coke sort of down] and could do with some positive thoughts please!

Mileage for this month = 8.7 yes, that's all

Oh you poor thing. Injury is horrible. Maybe it needs more rest. Hard though that is. I’m no medic but recommend the run and coke and ice. Ice for the drink AND the knee. Do you know anyone to recommmebd another practitioner? Sometimes it takes a new person

iloveJoebrown is it worth trying a different form of exercise, strength work, cycling or swimming to rest the joint/muscles causing a problem but still keeping up some cardio? I taught myself to swim front crawl a couple of years ago as I started running so that I could cross train and use my muscles in a different way. Gd luck, it’s crap when the mind is willing but the body is groaning.

Also a fellow sufferer of sciatica have you tried stretches for the piriformous and / or pigeon stretch both really help me on a daily basis.

Hi ilovejoebrown fellow piriformis syndrome / buldged disc and sciatica sufferer here!

I’ve also spent a fortune last 6 months trying to sort it out. I had a 6 week period of no running that was tough, I developed a love of spin classes in this time though and they really helped me retain some fitness.

I have regular physio, dry needling and sports massage. Dry needling and massage helped me the most. A lot of mine stems from having a curved spine and hyper mobility which means I’ve been doing things incorrectly for years and putting pressure on the wrong muscles so every so often I get a flare up. I’m concentrating now on glutes and hamstrings and making sure those ‘fire’ correctly, it does seem to be working (🤞🤞🤞) plus religious stretching and foam rolling. Do you do any nerve glide stretches? They help me. It’s a horrible, frustrating condition though

whiopstheregomyinsides I don’t think 20 mins will make any difference, I always have a 2 mile shake out the day before a race on my plan, I’m not sure how much difference it’s made when I have or haven’t done it to be honest?! Your fitness work is done, no need to worry for sun if you don’t fancy it

Track session tonight, 6.5 miles in total. Plus iloves 8.7

217

Repeat of yesterday's run, same route, felt pretty good on the hill but calf started to niggle in the last mile and I've got a blister .
220

I did an easy 2 miles as much for my head as my legs. My back is sore now though. Could do with a good stretching on a rack!

222

mn crashed while I was typing a long reply.

Massive sympathies ilovejoebrown.

4 lovely miles today, just one tight hamstring, but felt strong.

226

Can I join too - started couch 25k in January so v3ry new to running, managed my first full 5k run beginning of April and running twice a week with hiit workouts in between to build strength. Last week I managed 6.2k but it was hard going and I'm booked onto a half in October - starting to stress about how I'll ever run that far when 6k is so exhausting!
Does anyone have any tips for going further? Is it better to do other types of exercise in between to get stronger and do less runs per week?
I did the 6.2k in 47 minutes so I feel way off pace for the half 🙈

Welcome NoMoreMonkeys! So October is ages away, you've plenty of time. Doing other types of exercise as well as running is great but I wouldn't do any less than 2 runs a week - personally I prefer at least 3. Other things to look at are your nutrition - make sure you are fuelling your body well for the run ahead, and at this time of year fluids are especially important. I often use electrolyte tablets in my water on hot days or after the run if it's a shorter one. Otherwise just keep building the distance gradually, maybe with a lighter week every 3 or 4 to give your body a caphance to recover. It can also be helpful to do run/walk while the longer distances are feeling hard, as long as you are covering the miles it's ok if you don't run every step. Check if your race has a cut off time, then you know what to aim for. Good luck!

To add to emummy's excellent advice, I'd also look at booking a summer 10K race and try a couple of park runs. Running with other people in a race can be a bit unnerving the first couple of times, so its worth practicing it. Its also fun and gives you a mid way goal.

Thanks both, will definitely try the run/walk as I recover quickly and my legs are never exhausted I just feel like I could fall asleep once I stop!
I'll have a look at nutrition too, it's so hard coming off the diet programme bandwagon and trying to eat healthier again whilst also building fitness and losing weight 🙈

re sciatica; stiff back etc:

• I use a regular sports physio [everyone at the club uses her and she knows my medical history]
• I'm doing stretches and yoga specifically for piriformis and for lower back to try to release my back and esp right hip
• ran a 5K last night and right knee is now sore + swollen; plus right hip seized up again
• I've tried changing shoes; taking a month off; having my style analysed; tried orthotics; x-trained; requested a better office chair [it doesn't help that I have had a desk job for the last 3 years, which I feel largely contributes to my increasing immobility]; I've rested and re-trained so many times over the years
• I can't help but worry that there's something more major going on [having had cancer 15 years ago that nag is always there]

What I can't come to terms with is when I marshall at parkrun [for example], all I can see is people who are less fit, have crazy running styles, are still running with their knees strapped up; etc etc who are all happily running round and enjoying it, but the sport I have spent my whole adult life doing [>35 years - never fast, never that far and certainly never competitive] is starting to cause me chronic but not huge pain that isn't like 9/10 on the pain scale but is always there and just will not go away completely. I have spent 4 years sorting out knee issues, just to find that now it's my back!

Mentally I'm in bits - I sit overlooking a beautiful park full of runners; a colleague who had a recent heart issue still goes out every day; most of my social circle is based on running friends; a lot of my casual wear is running gear; I can still run but suffer after; everyone knows me as the crazy lady who still runs at 'her age'.

Sorry - just had a g+t in the pub and feeling very down. It doesn't help to come home to an unsupportive family. No-one else does any regular exercise [my youngest was a county athlete but has given up now - he does go to the gym during the week, but less now as he's in the middle of exams] and my DH is totally against any exercise as all he can see is me falling apart.

Joe brown I understand. I'd be sad too. I get terrified of the thought of not being able to run now. I hate reading articles about injuries, in case I somehow 'catch' them! This is probably no help to you but might help others- I found a ' yoga for runners' and cool down stretch video on YouTube, and I put it on and pause it before I go out, so as soon as I get in I do it. It really helps remind me to stretch afterwards, which I was really quite rubbish at.

The cat, cow and downward dog yoga positions all helped me most when my spinal nerve pain was playing up. I used to do these in bed in the morning, before actually getting up.

I have to say though, the most effective way I've found of sorting out sciatica and back pain is to lose (a significant amount of) weight.

ILoveJoeBrown, I really feel for you, it sounds like running is part of your identity. It must feel as though you are losing part of who you are. Does the sports physio have any thoughts as to if there might be an underlying cause? Have you ever spoken to her about further tests?

I really feel for you. Sending . It’s really hard not being able to do what you love. Echo what the others have said

Sorry about the g+t talk last night folks. Feeling better mentally today. Did half an hours yoga with my favourite youtube yogi (Adriene) first thing. Still feel stiff and sore so can't stretch as I'd like to. Hoping my back will one day just 'ping' out and relax (rather that just ping iyswim).

Still planning, to run a 10K I'm entered for tmw, but then have no events that I really want to do until September so that will give me plenty time to rest, x-train on a bike maybe + keep the yoga going until I'm ready to build up again.

emummy re music for your pace - doesn't spotify do something where you can tell it your strides pm (I can get mine from garmin workout?) And it adjusts the tempo of the music to suit?

Glad you're feeling a little better today IloveJoeBrown. Yes, you can get pace-specific playlists. I listen to podcasts when I run, I don't like music so much. Last weekend the pipe band were a nice wee boost!

JoeBrown hugs. I don't have any good advice, as I'm only at the start of my running "career" but I love it so much it would break my heart not being able to. It must be so hard 💐

NoMoreMonkeys I only finished c25k in January, and I'm running a half marathon in a few weeks. You can definitely do it. I too felt 4 miles were very hard, but I've done 10 this morning. Just keep gradually increasing your distance and run regularly, and you'll get there.

4 miles done earlier in the week, and 10 this morning. It was the slowest run ever, and I just kept getting a stitch I don't know why, it was first thing in the morning, and I didn't eat anything, and only drank a few sips before run... any ideas?

240

Wow - you ladies are inspiring! Coming on here for advice and support. I’ve a C5k graduate and have been running regularly since Xmas, usually 5k a time. My first ever official 10k today is this morning and I did the distance last Sunday for the first time. Doing it was OK but my knee has been complaining since - had to ice it and rest.

Do you think I could give the race a go this morning? I would be fine with 5k but feel so intimidated at 10 and don’t want to drop out.

Eyewhisker I hope you've been able to say yes to the race. Sometimes adrenaline can make pain niggles totally vanish during races.