running
John C.
Posts: 2,113
Apart from don't. Any advice please.
Just did my first run for over 35 years, only 1.7 miles and it took 19 minutes, my groin was aching by the end, is this to be expected ? should i warm up before hand or just start off slowly.
Many thanks.
Just did my first run for over 35 years, only 1.7 miles and it took 19 minutes, my groin was aching by the end, is this to be expected ? should i warm up before hand or just start off slowly.
Many thanks.
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Comments
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Some leg stretching before you depart then start slowly.
The pace is not too bad for your first run in 35 years.Rich0 -
Make sure you stretch before and after. Also try not to stop suddenly, either slow down to a light jog or if you're going at that pace anyway then walk for 5-10 mins.
And yes after 35 years aching is to be expected
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I'd just start slowly - maybe do a few mobility exercises but don't do any real stretching before the run would be my advice.
it's a hard life if you don't weaken.0 -
I've done a bit of running the past twelve months during protracted periods (couple of weeks) where I know I won't able to cycle - like being out of the country and not having a bike to hand. I always find the first run hurts for a couple of days, no matter what stretching I do afterwards. However, I think it's better than doing no exercise at all.-- Dirk Hofman Motorhomes --0
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Hi there.
- Don't stretch before you start. Stretching cold muscles will make injuries more likely.
- Buy some new shoes. Go to a specialist run shop and get some advice as to the right shoes for your running style/weight/distances. Expect to pay £60 to £100 - new knees will cost a lot more
- Try and run on soft surfaces, use as little tarmac as possible.
The fitter you are in cardiovascular terms from your cycling, the more scope you have for damging yourself!
Other than that, enjoy it - it's the cheapest and most time effective and purest exercise that you can do.
Cheers, Andy0 -
andrewgturnbull wrote:- Don't stretch before you start. Stretching cold muscles will make injuries more likely.
- Buy some new shoes. Go to a specialist run shop and get some advice as to the right shoes for your running style/weight/distances. Expect to pay £60 to £100 - new knees will cost a lot more
- Try and run on soft surfaces, use as little tarmac as possible.
All brilliant advice. I used to stretch lots, but now i tend to only stretch a little after running, have found that massaging helps a lot more - just 10 mins each leg after a long run really seems to help - another benefit to shaving
The shoes are important too, especially if you have flat feet - go to a good running shop, let them take a look at your feet - if you have really weird feet (like me, flat as a pancake with a hypermobile ankle joint = i run like my foot is a nodding dogs head) and are considering doing a lot of running, look into custom orthotics. They can be had on the NHS, but i gave up waiting and went private for mine - best descision ever, i never walk without them now, let alone run.
The tarmac one is something i dont do as much as a should, im young and stupid, and fooked knees in 30 years time seems a long time away, but dog eggs and rabbit warrens in the grass are pretty frequent in a few places i run.
A lot of people will tell you that running will hurt your cycling, but i have found the opposite is true, i still cycle roughly the same amount (maybe slightly less) but run much more now, and i have noticed my cycling improve.0 -
Don't stretch before you start. Stretching cold muscles will make injuries more likely.
:shock:0 -
I think you'll find the relevant studies regarding pre-exercise stretching's efficacy of injury prevention are a little inconclusive and it really depends on the nature of the exercise or activity to be undertaken (i.e. the level of stresses expected to be placed on the muscles/tendons and attachment points).
For cycling or jogging, there really is no need to stretch beforehand for injury prevention.
Here is an abstract of what I mean:
http://www.ncbi.nlm.nih.gov/pubmed/152335970 -
if you are avoiding tarmac then make sure you are on ground that isn't too uneven or boggy/slippy. This can be hellish on your ankle and esp. your achilles if you're not careful.
With the right shoes roads / tarmac are less of a risk as they tend to be smooth. I doubt you are carring much weight as a keen cyclist so risk of knee injury is minimal. This is esp. true if you're only running for 20 minutes!!--
Obsessed is just a word elephants use to describe the dedicated. http://markliversedge.blogspot.com0 -
Just to add to the good advice above about stretching etc it might be worth reading the shoe choice/running injury series on http://www.sportsscientists.com/. It's quite interesting read and as an over pronator I now no longer bother with shoes that are supposed to help me and don't have any injury worries.0
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SunWuKong thanks for the link, it was amazing!!! They reference this articlewhich is absolutely stunning.
Mmmm.... barefoot around here could be tricky ... maybe I should start a new company selling running socks (by which I mean they don't need a shoe!).
EDIT: And I'll be barefoot on the treadmill from now on.--
Obsessed is just a word elephants use to describe the dedicated. http://markliversedge.blogspot.com0 -
liversedge wrote:SunWuKong thanks for the link, it was amazing!!! They reference this articlewhich is absolutely stunning.
Mmmm.... barefoot around here could be tricky ... maybe I should start a new company selling running socks (by which I mean they don't need a shoe!).
EDIT: And I'll be barefoot on the treadmill from now on.
Hi there.
I was racing at Crieff Highland games (on the bike) yesterday. It's a fun day out, and despite a bit of rain I spend most of the afternoon sitting around watching cabers being tossed, tug o wars, etc.
The runners were good too... They run on the same grasstrack we raced on, and the guy who came 3rd in the 1600m handicap was barefoot!
Cheers, Andy0 -
i would like to know about ankle strengthening exercises? i recently joind a football team for training so i hav to run on grass wet/dry. i use the sorbothane full strike insole with the ftball boots, i can sprint short distance but cant run long distance, even tho im only 9stone 2pound.
any help would be much appreciated & if any questions need answering, just ask.0 -
bobpzero wrote:i would like to know about ankle strengthening exercises? i recently joind a football team for training so i hav to run on grass wet/dry. i use the sorbothane full strike insole with the ftball boots, i can sprint short distance but cant run long distance, even tho im only 9stone 2pound.
any help would be much appreciated & if any questions need answering, just ask.
Hi there.
Balancing on one foot, preferably with your eyes closed. This will develop the prioception of your ankle joints i.e. enable your ankle to stabalise itself.
As your ankles become better more stable you can introduce running on rougher surfaces which will build up strength where it is necessary.
Cheers, Andy0 -
I used what the physio referred to as a 'wobble board' when I had ligament troubles (caused by football). It was a board on half a sphere that wobbled. I would stand on it long ways and lower the front then the back and repeat and then sideways.0
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liversedge wrote:if you are avoiding tarmac then make sure you are on ground that isn't too uneven or boggy/slippy. This can be hellish on your ankle and esp. your achilles if you're not careful.
With the right shoes roads / tarmac are less of a risk as they tend to be smooth. I doubt you are carring much weight as a keen cyclist so risk of knee injury is minimal. This is esp. true if you're only running for 20 minutes!!
Read an article once, by someone who had been running on the beach. Achilles tendon snapped - running on soft sand is a big no-no apparently. As long as your trainers are OK and you are not pounding along, I would stick to firm surfaces. If you do want to do cross country/public parks (have done a few Fell runs and they are a lot more entertaining than roadrunning) I would invest in a pair of Walsh fell shoes. The amount of grip they give is superb.
http://www.runandbecome.com/html/shoes/fell.htm0 -
i would recommend http://www.peteblandsports.co.uk/trolleyed/index.htm as i found them user friendly tho maybe it was the website layout i liked but they r great even for people like me in northern ireland.
also i was would like to know what insoles people use for running on the boggy wet grass. i dont mind several opinions on this one. I havei used sorbothane full strike altho im changing to SOLE Ultra Custom Heat Moldable Footbeds.0 -
bobpzero wrote:i would recommend http://www.peteblandsports.co.uk/trolleyed/index.htm as i found them user friendly tho maybe it was the website layout i liked but they r great even for people like me in northern ireland.
also i was would like to know what insoles people use for running on the boggy wet grass. i dont mind several opinions on this one. I havei used sorbothane full strike altho im changing to SOLE Ultra Custom Heat Moldable Footbeds.
I'm an orthotic wearer in my usual running shoes, but I tend to just use the standard insole provided with my fell shoes (NB RX terrain). The idea is that your legs don't take the same sort of pounding on soft surfaces as they do on hard surfaces, so the effects of pronation/supination are not as harsh.
cross country season soon, can't wait, will need to dust off the trusty NBs!
Wobble boards, standing on one leg (eyes open/closed, bouncing ball off wall etc...), lunges and heel raises are all good to strengthen your ankle up. I too have had to use them for torn ankle ligaments.0 -
sorry should hav mentiond with the pitches used for training, its usually hard/soft. i tryd out the inov8 mudclaw 270 (2nd hand from ebay) even tho they were well worn they still grippd really good on the steep ascent smooth wet rock, mixed with mud. tho now hav the mudclaw 330. thanks for the ankle strengthening advice. what wobble board would u use? i suspect wood one would be more durable than plastic. one more question, what do u do for breathing exercises?0
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bobpzero wrote:i would recommend http://www.peteblandsports.co.uk/trolleyed/index.htm as i found them user friendly tho maybe it was the website layout i liked but they r great even for people like me in northern ireland.
also i was would like to know what insoles people use for running on the boggy wet grass. i dont mind several opinions on this one. I havei used sorbothane full strike altho im changing to SOLE Ultra Custom Heat Moldable Footbeds.
Yes, admitted Pete Bland Sports are about the best. Only did that link for the Walsh's to be honest...As an aside, for a superb sports book to read, highly recommend this;
http://www.amazon.co.uk/Feet-Clouds-Sto ... 1845130820
it seems Fell runners are in constant pain from other more serious ailments, so just get on with it. 74 miles, in 24 hours with 28500 feet of ascent...Alright!
http://www.bobgrahamround.co.uk/0 -
Toshmund wrote:
it seems Fell runners are in constant pain from other more serious ailments, so just get on with it. 74 miles, in 24 hours with 28500 feet of ascent...Alright!
http://www.bobgrahamround.co.uk/
I have a friend who completed that with 4 mins to go!
Bobpzero - Any wobble board would be ok. My OH got a cheap one from TK Maxx (bit hit and miss finding anything in there though!) when she was recovering from a ruptured achilles tendon - amazing that she could hardly walk but could still manage shopping! Alternatively you could try a tin of paint on its side and a strong plank of wood, hold onto a surface though when wobbling in case the tin squirts out to one side!
I don't really do any breathing exercises, so can't help there.0 -
Instead of a wobble board standing one legged on a cushion works well - do it when you're cleaning your teeth!
If you are just starting running, I would include some walking - eg 2 mins running, 1 min walking. As Andy said, good cardio vascular fitness will increase your chance of injuries as it will exceed the fitness of your connective tissue for running. The first few weeks / months should be getting your legs used to it and should be at a very easy pace.0 -
the runnersworld forum has a large section on health and injury
http://www.runnersworld.co.uk/forum/for ... =4&sp=&v=6
my recommendation is that you get some proper footwear (from a running shop if poss) and when you run, as several people have explained, start running 'very slowly' ie a very, very slow jog for the first mile at least
The big problem is that you will see people and naturally speed up but dont!!!,also being a cyclist you will have a decent set of lungs and willl be tempted to 'explode' out of the front door..ive suffered more injuries over the years (achilles mainly ) by doing this..0
