What exercise to help with running?

[pepperminttaste]

Morning all!

Looking for some advice... I have developed a running injury that affects my knees and ankles. I've gone from running 12k to barely managing 3k. I saw a physio (virtually) who suggested I didn't have the core strength to run as far and as fast as often as I did. She gave me a list of strength exercises to do while building my running back up. It's not really working (although, full disclosure, the strength exercises are boring and I'm not doing them that often).

I'm starting to despair (it's been a year) and I'm getting podgy and feel lethargic all the time. I need to run.

What exercise* could I do that would build up my core muscles/glutes so I can maybe run again?

*Happy to hear all advice but... I hate exercise classes, won't cycle on roads and dislike indoor pools.

I'll do that, thanks. Will see how that goes and maybe get in touch with another sports physio who can see me in person.

The injury happened in a really bizarre way. I went for a 10k run, as usual, took a different route and ran over a very, very long stretch of uneven cobbles. Knees started to ache just after the cobbled stretch but I continued home.

By that afternoon, I couldn't bend my knees and I had to hobble for days. Really random.

Have you spoken to your GP? I wonder might it be worth getting an x ray? I don’t think a virtual consultation is sufficient to make a diagnosis, I’d be concerned you might be causing harm running with an injury, especially if it’s not improving after rest.
There are people who have never ran, carrying weight and completely unfit, and they manage couch to 5k with no core issues, I’d be surprised if yours was weaker given your running history.
Just to caveat I’m not a medical professional, just a keen runner. In your shoes id seek more medical advice.

I suppose that might be worth a shot too if I can get an appointment. Will maybe do that before I see another physio.

Thanks for all the advice. I appreciate it!

@pepperminttaste

Oft no. I'd probably die *@Shopgirl1*! What you say makes sense though.

The physio started me running for only 1min × 6 with 5min walking intervals then I slowly (very slowly) tried to build it up, checking in with her every few weeks. I had eventually built up to running 5k but with a few walking intervals of 1min included. Still had some pain and was just getting frustrated.

Anyway, I quit completely about 3 months ago, hoping that a proper rest would help, doing only the physio exercises (but sporadically). Last week, I did two slow 3k runs and all seemed fine. I did 4k this morning and I think I'm okay. Slight niggle in my right ankle but I'm hyper sensitive about any aches now. Will give it a few days and do another 4k.

At the minute, I'd just be happy to do 5k regularly, pain free. Not too bothered about >10k.

I'd return to C25k to build up and see where your tolerance is in addition to the pilates and other advice.

If you can afford it, get some personal training sessions at a gym. Strength training will help your running immensely.

Op do you massage your legs? I have learnt how to sort out most niggles over the years myself. I’ll feel around my ankle and leg muscles until I find a sore spot then try and follow that muscle. I’ll spend a lot of time digging into to it and trying to loosen up the pain/soften the muscle. If I’m sore I’ll do that every day while watching tv or similar in the evening. Sometimes it will be an area running up along the outer ankle bone, or near the shin bone. Most often (for me) it will be a spot behind my calf muscles, between the shin bone and calf - so I have to really dig in from either side.

I almost always develop a pain if I’m building back up, if I had to have a break for whatever reason, or if I’ve landed badly and over stretched something. I haven’t had a long lasting injury (touch wood) for years by managing my own muscular pain.

Obviously if something doesn’t clear up I would see a medical professional! But usually if I spend time finding out which area is causing the pain then I solve the problem myself.

It sounds like you may have two different issues, lack of core strength and an injury?

I don't know anything about pilates.
but I am seeing a physio due to weak hips and glutes and do some exercises for that.

• clams (with resistance band)
• crabwalk (again with resistance band)
• lounges
• dying beetle
• hip flexor walk (knee up and out)

plus stretches
plus running from the back (imagine stepping over broom handles with each step)

good luck.

foamrolling any tight areas after stretching seems to help as well.

look up the specific areas and the roll excercises for that.

I do crab walk with a resistance band already. I really like that one. Will check out those other options too and have a go at massage. Thanks.

Annoyingly, I was in TK Maxx this afternoon to pick up a mat for pilates and I saw foam rollers. Looked at them and thought, 'Wonder what they are for?' Never mind!

I run 3 x pw and do 2 pilates and one yoga class on top of that. Yoga and pilates are great for core strength and both enable leg and hip muscles to be less stiff and more flexible. You get quite a few men who are really into running and other sports come to the yoga and pilates classes, they find it very difficult to begin with, the don't seem to be able to straighten their legs when bending forwards or to sit cross legged. The regulars are much improved.