Running/exercise Q&A - injuries and other troubleshooting

[Redalert]

Hi Tina,
Ive been running for about a year or 2, well jogging really, the most ive ever ran is 6 miles and im kinda stuck at this limit, I would love to train to do a 10 mile run but just seem to get so bored and end up quitting, any advise on increasing the mileage?

[tina]

Flowerpower - yes, I'd say it's the socks. Make sure socks are smooth material and the right size, not loose. Also, don't wear cotton socks. Avoid running until it gets better.

Redalert - well done, you've gone so far on your own! First aim for 10km, first, not 10 miles, a bit easier Do you mean you get bored on longer runs? I would recommend that you just do one longer run a week - this is a slow run so whatever your longest run at the moment, start adding 5 minutes or so to that each week (you can take a break some weeks and repeat what you did the previous week). Go really slowly on these runs and try to make it easy. Nice to do long runs at weekends, during day light and try different routes so you won't get bored. Then twice a week do your regular run, about 30mins and make one of these fast or do some intervals - look up tempo runs and/or fartleks - these are shorter but more demanding sessions. Your third run can be just straight forward 30mins at a comfortably fast pace or maybe with a friend or a club? Makes it so much easier when you run with someone else. I'd recommend cross training on other days, if you want to train more than 3x week so try to pilates, yoga, swimming, gym, spinning, cycling... find something else that you enjoy. Too much of the same thing will make you bored and is no good especially if you tend to get bored! I'm the same myself Hope this helps x

[Redalert]

Thanks Tina, great advice, must just try to add to the runs little by little i guess. I tend to get bored and just give up after a certain amount of time but guess itl be easier to tell myslef to go for 5 minutes extra

[Renee]

Hi Tina,
I've been running on/off for the past 10 yrs. I go to the gym, do yoga regularly as well for 10+ yrs.
My recurring problem is my hip. I want to continue running but find I have to stop for a period of time
because it gets very sore, sometimes with a slight limp. I'm good about warming up/stretching after, especially the piriformus.
And considering I do yoga 2-3x week I don't know what more I can do?! Any suggestions would be appreciated. Thank you!!
Renee

[tina]

Hi Renee, sorry it's taken me so long to reply, didn't see your comment there when I checked the other day. Is it the side of the hip, deep in the hip joint? If so, I'd say you need to strengthen your hip stabilisers, gluteus medius, or the side of the hip. This is actually very common problem. Sometimes the pain can be felt in your knee too or all the way down the side of your thigh - that's your IT Band. The way to strenghten the hip stabiliser is doing those old fashioned leg lifts, lying on your side on the floor, push the top hip forward a bit and lift the top leg 20 times, do this on both sides but do 10 extra on the bad side to correct the muscle imbalance. Also do some hip openers every day -there are some great yoga postures for this, like the pigeon and fire log pose, happy baby is also excellent. Go to the yoga journal website posture finder for more ideas. YOu'll also need to look at the way your weight is distributed - should be evenly on both feet. So start paying attention to the way you stand, or even sit, do you put all your weight on one side? This is a very common cause of hip problems.
Also, there's nothing like a good massage so go to a recommended sports therapist. If you're in Dublin I can recommend someone.

Let me know if this answers your question, if not, just explain a bit more in detail where exactly the pain is and I do my best.

PS. Please note that it can be very difficult to diagnose exactly what is wrong without seeing someone so to get a proper diagnosis it's always best to go see a sports therapist.

[cailín]

hi tina, you probably get asked these questions all the time butn here goes!I am keen to get my general fitness up, rather than weight loss and have started going for an hours brisk walk in the evenings after work. I live in the countryside but usually go walking in well lit areas with footpaths to avoid the cars! I would love to srat working jogging/running into my routine but don't know how best to approach this! I was in the gym last year on a 3 month membership and was runniing on a treadmill for around 3-4 km, but I found it hard to do that when outside. Would you reccomend spending a few weeks builiding up with fast walking outdoors before I start trying to jog, then run short distances?! I'd love to go to your classes, but I'm in donegal!

[tina]

Hi Cailin, sorry for the late reply again! I would recommend you use a programme like couch to 5k - see the c25k thread. It mixes running and walking and you slowly build it up to running for 30mins over 8 weeks. It's the safest and easiest way. If you find it tough at any stage, don't be afraid to repeat a week. Running outdoors is always better than treadmill but safety first, obviously, when you're running along country roads. HTH and let me know if u have any other questions

[cailín]

tina, many thanks for the reply, i checked out the couch to 5k online and had a gander at the thread aswell, i am gonna spend the first week just building up walking then start the programme!its so much nicer to rap up and get into the fresh air and i am lucky to have beaches nearby aswell for walks, which is what i did today!at least if i post about it i will force myself into keeping at it!

[tina]

Sounds like a great plan, Cailin, let us know how you get on

[Pixie]

Hi Tina,

I know running outside is better for you than the treadmill but between the weather and coming home late I generally end up running on a treadmill. Should I really make more of an effort to run outside or is the treadmill ok? I run at 9 km/h.

Thanks