Running Coach - Update - Week 19

[KSH]

Running Coach Update - Week 19

Well, I haven't been able to run for about a week now, due to pain in my lower legs, on the insides. It's a small 3 inch area, but WOW does it HURT when I try to run. I thought it would get better as the week wore on, but it didn't.

Last night I tried to run, to get one session in since last week (due to the Hotter N Hell I took 2 rest days), but alas, too much pain... so I had to walk.

When I met with my coach today, we discussed my issues and he gave me a sports-torture-massage on my painful area. Then I did some drills where I raised up on my toes.

After doing that, we headed outside so he could look at my running form and start making modifications to it to fix my pain.

Basically, my running form now should be me landing more on my mid-foot (not so much on the ball), letting my heal drop to the ground and letting my foot roll some up to my toes. Although, that hurt more than not doing it. We also lengthened my stride some and lowered my knees driving upwards.

For the next week, I need to:

1) Walk with my heels raised slightly, as much as possibly. This should be a slow walk, and where I am pulling myself forward. Need to get my muscles stregthened for the impact of running.

2) Do 2, 15-minute run sessions. I will run a short distance, and then stop and rest, and repeat for 15-minutes. The goal is to get running in, but to let my legs rest and recoup, before I run again.


So, there it is... not too crazy... and my pain is still there.

[KSH]

Forgot to add:

Before I run, I have to ice my legs for 10 minutes and heat my legs for 15 minutes.

Odd, but it might work?

[lawyergirl]

Which part to you ice/heat? I've been having knee troubles with running - I wonder if that might help me, too?

[KSH]

Well, for me... I will be icing this small 3-inch area on the inside of my legs that is causing me the pain.

You could ice your knees and that might help.

Knees are tricky though, and if you are having a lot of pain, you should have a Dr. take a look at them.

[divingbiker]

I've got to say, KSH, that I am so impressed and inspired by your dedication to running despite the pain you suffer. If it were me, I think--no, I KNOW--I'd give it up and focus on the biking and swimming. I mean, 19 weeks? And it still hurts and doesn't seem to be getting a whole lot better? More power to you. I hope that soon you can run like a gazelle, because you deserve it.

[KSH]

I've got to say, KSH, that I am so impressed and inspired by your dedication to running despite the pain you suffer. If it were me, I think--no, I KNOW--I'd give it up and focus on the biking and swimming. I mean, 19 weeks? And it still hurts and doesn't seem to be getting a whole lot better? More power to you. I hope that soon you can run like a gazelle, because you deserve it.

Well thanks for the compliments! Very kind of you to be so nice to me.

Honestly, in the past... I would have given up long ago... and I can't say I'm completely "sold" on the fact that I will run again... these days.

But, I also know that if I can't run... I can't do triathlons... and I'm not ready to give up on my dreams of competing in tri's... just yet.

And, the pain is a small area. I just feel like with the right tweeking... it will be fixed.

I just think my body is so use to low impact sports (cycling and competitive swimming growing up).... and it's going to take TIME for it to be OK with running. In the whole scope of life... 5 months isn't that much. I have many years of not running... to fix!

[lawyergirl]

Yes knees are tricky - I went to a doctor a couple years ago and apparently I have a condition where the cartilage in my is almost gone and so my knee cap rubs and there is not much of a cushion. His response to what I could do for it was, "Don't do things that hurt it." I know running isn't the best thing for it, but like you I know that w/o running that means no triathlons. I'm trying to start slow and do intervals of running and walking to see if the knee can handle it. Maybe I just need a better doctor!

[KSH]

Yes knees are tricky - I went to a doctor a couple years ago and apparently I have a condition where the cartilage in my is almost gone and so my knee cap rubs and there is not much of a cushion. His response to what I could do for it was, "Don't do things that hurt it." I know running isn't the best thing for it, but like you I know that w/o running that means no triathlons. I'm trying to start slow and do intervals of running and walking to see if the knee can handle it. Maybe I just need a better doctor!

OUCH!!!!

Well, you have a very specific problem with your knees. I think ice usually helps to eliviate swelling... so icing may not help in your instance.

You may want to look around and see if you can find a Dr. that specializes in knees and sports. Continuing to run may do you more harm than good.

Good luck.

[colby]

Yes knees are tricky - I went to a doctor a couple years ago and apparently I have a condition where the cartilage in my is almost gone and so my knee cap rubs and there is not much of a cushion. His response to what I could do for it was, "Don't do things that hurt it." I know running isn't the best thing for it, but like you I know that w/o running that means no triathlons. I'm trying to start slow and do intervals of running and walking to see if the knee can handle it. Maybe I just need a better doctor!

If you build up those knee-supporting muscles, especially with biking, you will really improve your ability to run. My dad has arthritis in his knees and similar "no cartilage" problems and he was never able to do much of anything until we started biking (and skiing) regularly. Now he is SO much more mobile, just by building up all the muscles that support his knee. He noticed a difference not just in his day to day work, but in activities as well. That's not to say there aren't still things that tweak his knees, but it's so much better than it was. He still doesn't like running, but he'll do some running, hiking, and walking, and with a lot less discomfort than the past.

You might also try trail running, running on a track, and running in the pool, all of which are less impact than road running (especially pool running). Save your road running for when you need it, your knees will be happier!

[lawyergirl]

If you build up those knee-supporting muscles, especially with biking, you will really improve your ability to run. My dad has arthritis in his knees and similar "no cartilage" problems and he was never able to do much of anything until we started biking (and skiing) regularly. Now he is SO much more mobile, just by building up all the muscles that support his knee. He noticed a difference not just in his day to day work, but in activities as well. That's not to say there aren't still things that tweak his knees, but it's so much better than it was. He still doesn't like running, but he'll do some running, hiking, and walking, and with a lot less discomfort than the past.

You might also try trail running, running on a track, and running in the pool, all of which are less impact than road running (especially pool running). Save your road running for when you need it, your knees will be happier!

Thanks for the advice. I know my leg muscles are not in top shape right now, so I figure I'm going to have some discomfort in my knee until I get those strengthened and in top shape. I always slack on weights, but now I am committed with the triathlon training. I'm going to give it a month and see if it feels better at all, and if not then I'm going to find a good doctor to help me with it. But I think you are right that the more I can strengthen the other muscles the less my knee will hurt.