Running: Training, Problems, Techniques, Questions, etc

[Donut]

I suspect this:

http://forums.army.ca/forums/threads/48433.0/all.html

is the thread for you.

If you use the Search function (something you should do before posting a question, most have been asked before) you'll find some info that's probably useful.

DF

 

[I_am_John_Galt]

You're referring to High Intensity Interval Training (HIIT) and it is an excellent way to improve your conditioning and body composition. I've incorporated 400m sprints into my regular training regiment and man, is it brutal!

Paracowboy has written some good info related to this.

Check http://www.t-nation.com/readTopic.do?id=459414 for some programs to try out.

I suggest that adding 200's & 800's (& even 1,600's, if you want to get into longer-distance stuff), would also be of benefit.

 

[Cote]

Theres 21 pages on this, and I haven't read them all but I wanted to throw my 2 cents into this.

I do a lot of running, and it's important to me to not let my body adapt to the same routine. Thats basically my workout philospophy not to let my body adapt, and continually raise the base. I do this by varying everything up from time to time.

So for running I include:

Endurance: Everyone will have their own distances, but the most important thing with endurance is that for me, the hardest part is within the first 20 minutes. After a while the body gets used to it and everything feels better. I mostly run on even terrain, maybe sometimes throw in a few hills.

Sprints: Time your self with these, the goal is speed. 50m, 100m, 150m, 200m.

Hills: Theres a a couple of hills around my house I use. One small but steep, and one rather long and somewhat steep. I sprint up the small one in sets of whatever, and for the bigger one I like to set a goal before I start (how many times up and down) and see if I can reach that goal.

Interval: Best done on a track, set a distance in which you will run and a distance you will sprint. Stick to those distances

Fartlek training: Sweedish for speed play. It's random running, you can walk for a bit, jog, then sprint. Whatever you want, the goal is to push your self (for me at least).  I'll be running along and see a tree or whatever in the distance, and say "okay sprint to the tree go!". The trick that I use is if I think about running to a point, but doubt whether or not I should then the rule is, that I automatically must run to the point. Try it!

 

[Berg]

Oye, I'm flat footed and wear custom orthotics and I get numb leg! Yeah my feet, right up to about mid calf go numb after a while running. The problem with mine is that my calf muscles are so large that I can't stretch them in an adequate manner and hence the calf, achilles tendon area tightens up significantly. Do you have custom orthotics, if you don't you should look into them. No manner of muscle pain is worth giving up your orthotics. If you think leg pain is bad from running, try out plantar fasciitis, it feels like two broken heels! In any case the medical advice given to me was to stretch my leg muscles (calves et al) on a daily basis, I found this helps a fair bit!

I am new to this site and I am not even entirely sure whether I am posting this correctly or not.  However I am 20 years old and planning on joining the Infantry when I finish undergrad (in April 2006).  Anyway So i have had problems with my feet since I was little and I used to have extreme heel pain after soccer games, well since then I have had orthotics and recently have been fitted for adult ones last May and I now wear them all the time.  So it turns out that I have Plantar Fasciitis as well as some other nameless condition that involves poor ankle support.  That being said the custom orthotics have really helped with my ankles but since my grad is rapidly approaching I have been working out regularly the last few months and the plantar Fasciitis pain in my heel has returned.  I have read countless tips on the internet including stretches, cold therapy and nothing has worked.  needless to say I will keep doing them but I wanted to ask if anyone had any suggestions.  I have made an appointment to go back to the doctor however that wont be till december and I really cant afford to stop running for that long.  So any comments would be greatly appreciated!
Thanks alot
Berg

 

[I_am_John_Galt]

So it turns out that I have Plantar Fasciitis as well as some other nameless condition that involves poor ankle support.  That being said the custom orthotics have really helped with my ankles but since my grad is rapidly approaching I have been working out regularly the last few months and the plantar Fasciitis pain in my heel has returned.

FWIW, I have no medical training whatsoever, but a lot of experience with running and some with Plantar Faciitis Piriformis specifically.  It normally shows up in the arch (or metatarsal arch), so make sure that is what you have before treating the wrong problem!  Anyway;

1.  The Internet can be a very dangerous place to get medical advice, so:
2.  Back off your mileage, see your doctor*.
3.  See #2.

What works for some people doesn't work for others: I had a relatively mild case and it eventually went away with a combination of ice, ibuprofen and stretching (I am not recommending this, it's just what I did).  That said, a training buddy of mine couldn't run at all for a year before his went away.  I have custom orthotics, but I found they exacerbated the problem, and I switched to Superfeet and now Sole insoles.  They aren't corrective, but do provide decent support, and allow me to run pain-free (well, at least free of THAT problem).

Good luck (it can be a real PITA) and here's a couple of links from reputable sources:

http://runnersworld.com/cda/toolscontent/0,7156,s6-241-286--6710-0,00.html?toolName=What%20Hurts?
http://www.runningroom.com/hm/inside.php?id=2777

*Make sure you see a doctor who is familiar with Sports Medicine, and preferably is a runner him/herself!

 

[paracowboy]

FWIW, I have no medical training whatsoever, but a lot of experience with running and some with Plantar Faciitis Piriformis specifically.  It normally shows up in the arch (or metatarsal arch), so make sure that is what you have before treating the wrong problem!  Anyway;

1.  The Internet can be a very dangerous place to get medical advice, so:
2.  Back off your mileage, see your doctor*.
3.  See #2.

What works for some people doesn't work for others: I had a relatively mild case and it eventually went away with a combination of ice, ibuprofen and stretching (I am not recommending this, it's just what I did).  That said, a training buddy of mine couldn't run at all for a year before his went away.  I have custom orthotics, but I found they exacerbated the problem, and I switched to Superfeet and now Sole insoles.  They aren't corrective, but do provide decent support, and allow me to run pain-free (well, at least free of THAT problem).

Good luck (it can be a real PITA) and here's a couple of links from reputable sources:

http://runnersworld.com/cda/toolscontent/0,7156,s6-241-286--6710-0,00.html?toolName=What%20Hurts?
http://www.runningroom.com/hm/inside.php?id=2777

*Make sure you see a doctor who is familiar with Sports Medicine, and preferably is a runner him/herself!

what he said. Exactly what he said.

 

[Berg]

Thanks alot for the advice.  I am pretty worried about this, but I'm really hoping its one of those temporary cases.  I had another question Le_coq_rapide. you said that you took a combination of ice, ibuprofen and stretching. I have been stretching every morning and using ice after I run, I've never used Ibuprofen or anythign of that sort, when  do you recommend it?  when the pain becomes too bad?  Thus far I've been running a little less and for shorter length, so the pain hasnt become unbearable just really annoying.  I bought some gel inserts to go in over my orthotics to make them a bit softer today but I dont know if it'll help.  Thanks again for the advice and the Links! they were excellent, I just wish doctors apointments didnt take so bloody long :-[.
Thanks again
Cheers

Berg 

 

[I_am_John_Galt]

I don't mean to be overly harsh, but don't ask for my advice on when to self-medicate, because I won't give it (and I'd suggest that if you have to ask, you shouldn't be doing it).  For example, there are important differences between acetaminophen and ibuprofen ("Vitamin I," as some of us who use it too frequently sometimes call it, much to the docs' chagrin) and until you have your doc explain how they differ in affecting pain, I don't think you shouldn't be taking either one in order to run (not suggesting this is the case with you personally, but serves as a generic example).

Can you check out a drop-in clinic?  Often Universities have good ones with lots of sports med. experience ...

Cheers - meanwhile maybe try biking or deep water running to keep your cardio up ...

P.S> Some people swear by them, but personally I hate gel inserts: I find them "comfy" for an hour or so, but they just don't have enough support (for me) for any distance, or over the long haul (i.e., I will start to get cramps in my arches and hips, even after a week or two of only short runs) ... humpin' with a rucksack, they are downright dangerous (= wipeout; again, for me).

 

[Berg]

Thanks again, I was just wondering about the Ibuprofen, nothing specific I just have no idea what its about.  I never take meds for anything, I think I will look into it though if the pain gets worse.  Anyway, yeah I think I might check out the clinic here, I'm at Trent University in Peterborough but it's pretty ghetto so I dont know how much help they will offer.  I really appreciate your imput, and yeah I'm gonna start biking and swimming to maintain and hopefully improve my cardio. Tomorrow I'm going to go check out the clinic and what not and see what they have to say, will keep you posted anyhow.
Take care and thanks

Berg 

 

[WannaBeFlyer]

Berg, I am no doctor and am not telling you what to do either but I learned all about Plantar Fasciitis (which sounded like a horrible disease at the time) after my "easy run". I took two steps...left...right *PAIN*. It felt like I stepped on a live wire in my right foot.

Le_coq is right you definitely need to see a doctor and maybe even need physio. I won't get into what I had to do but there were a number of factors that contributed to my right heel feeling like I slammed it into concrete all day. But one thing helped to relieve some of the pain when the prescribed anti-inflammatories weren't helping - I rolled a frozen 500 ml water bottle under my bare foot while I was watching TV. It got rid of that endless dull ache that medication couldn't find. Advil, Motrin and ibuprofen did nothing for me.

But what really helped me was physio - learning how, when and on what surface to run. Stretching (same thing how, what and when). Strengthening (not just my legs; I spent a lot of time on 'wobbly balls' and balancing on one foot with swiss balls.) And most importantly that if I only ran 3 times this week, it wasn't the end of the world! I was over doing it, in the wrong shoe, on the wrong surface, too many times, without stretching etc. But that's just me. Definitely see a doctor as the others mentioned. Until then, try the ice...worked for my plantar.

 

[Berg]

Hey thanks alot mike, I have been looking into a sports injury and physio clinic up in town here.  I'm going to look into physio, These forums have really helped realize my options.  I really appreciate the imput, I've just started icing my foot the last few days and it seems to temporarily take away the pain during and for a short while after, but I've only been doing it for 5-10 mintues, maybe I should be doing it longer?  But I definitely know the heel pain after one or two steps that you were talking about, when I was younger and I used to play soccer I got it bad.  This time around it hasnt gotten that bad...yet.  The first time I did nothing and it just went away but it took a while and only after I stopped playing soccer did it stop.  I will definitely continue icing it, do you have any thoughts on how long I should be doing it? or does it really matter?  Thanks alot
Cheers

Berg

 

[WannaBeFlyer]

Until it you can't stand it ;D

Seriously, I was doing about 15 minutes bare foot. The water bottle really gets in the spots and rolls under the arch. Now, obviously my foot was on and off the frozen bottle and when it was off, I did some massages on it. For me, the heel was the trouble spot combined with spasms that would cause my big toe to dance in the middle of the night. It was quite the mess.

I forgot to mention, you sound a lot like I did. "Is this permanent?" or "I just wanna get back training" or " this is going to effect my cardio" by resting. You would be suprised of where you are at after time off. I took three months off and was able to run further, longer faster in not much time after. But the key was rest and how I went about getting back on the horse; I didn't start running 5, 10 or 15 K right away. Physio taught me how to ease back in. It was tough to only do intervals or just a brisk walk but it worked. I always felt like it was better now, I don't need physio I'm gonna run tomorrow and my physiotherapist would just say "Hmmmm - I don't know... Very little flexibility in your calf...How bout this? Does this hurt?" and I was tapping out. It really didn't get better until I just stopped and worked every night on what physio asked me to concentrate on.

If you can see your doc they will most likely prescribe some anti inflammatory. Hopefully they will do more and provide a consult to physio to figure out what is causing your discomfort/pain and how to prevent it. Good luck and seriously try and do other forms of cardio or lay off it until your doctor/specialist can see you. Give that little muscle some time to "heal" no pun intended. OH man, I can just remember the feeling of my physiotherapist rolling the bottom of my foot under her finger tips; makes my toes curl.

 

[Berg]

lol, wow yeah I'm definitely gonna take it easy, but I am worried about the same things that you were but maybe I will be able to run alot better after as well.  I doubt a couple months of rest are going to totally screw me over.  lets just hope that it goes away in that time.  I made an appointment for physio assessment in a couple days, so hopefully that'll put my mind and heel at ease.  Thanks alot again, I'm icing that foot right now.  take it easy
Cheers

Berg

 

[sigtech]

Smart Move Berg

As someone that spent way to much time try to tough things out I know for a fact if it hurts go see a doc you will end up way more screwed up if you don't.

Things like poor support of the ankle can lead to alot more problems get it fixed then go back at it "SLOW"

Taking time off the going back at it full out is another sign of the stupid tough 

Good luck

 

[Berg]

Thanks for all the imput guys.  I've been going to Physio the past week now and it is really helping the mobility of my ankles and heels (both of which seem to be the cause of extreme inflamation during prolonged running)  there's still some tender pain but I havent been running, biking and elyptical is keeping up the cardio, hopefully this works. 

Berg

 

[Jacqueline]

Thanks for all the imput guys.  I've been going to Physio the past week now and it is really helping the mobility of my ankles and heels (both of which seem to be the cause of extreme inflamation during prolonged running)  there's still some tender pain but I havent been running, biking and elyptical is keeping up the cardio, hopefully this works. 

Berg

Congrats on that.


Question:
When you are being tested for your heart rate (at your physical), what do they look for? I can do the 2.4km in 9:30 ish, but then I'll have to take a minute to catch my breath before finishing the rest of the workout. At that point my heart is going real fast...I think. How do you know when your heart rate is OK?

 

[zipperhead_cop]

When I did mine, they checked our blood pressure and resting heart rate before any of the exercise.  Because the testing is now required, there are people who are not in good shape that will drive themselves to do it anyway.  I believe the staff want to make sure that no one is too terribly out of shape or have any obvious existing heart issues before you start. 
There was one guy that looked fit, and according to his buddies he was, but for whatever reason his heart was racing and he was not allowed to do the test.  I wouldn't suggest ramping up on the coffee or taking any accelerant items like ephedrine or such things. 

 

[Jacqueline]

That may be a problem, because I think my heart goes too fast after the 2.4km

No, I don't drink coffee. WTF is ephedrine?

 

[Mithras]

Ephedrine is a stimulant often found in weight loss products.

 

[zipperhead_cop]

Ephedrine is a stimulant often found in weight loss products.

And in its unrefined form, in health supplements it is called Ma Hung.  There have been several cases in the last couple of years where athletes have died because of abusing it.  Your body will get used to it, requiring you to take increasingly larger doses.  It can also be addictive, since when you are not on it, you feel sluggish and crappy.  It is one of the prime ingredients in methamphetamine (meth) so you know it can't be good for you.