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On September 24 2013 03:17 micronesia wrote:
After my 2 week break I tried going for a jog today (I started by walking for a couple of minutes to warm up). It was a hair over a mile at a 10 minute per mile pace or slower (didn't time it) so it should have been pretty easy, even accounting for my 2 week break where I didn't exercise much.
I didn't get pain in my hip flexor, but I thought I felt a bit of a weird sensation. I will rest it tomorrow and try again on Wednesday. Also worth noting is that I felt some soreness somewhere near the top of my Achilles tendon even after such an easy jog lol.
I really hope I'm worrying for nothing and my hip flexor is fine.
edit: I think the problem might be caused by the way I sit sometimes... gonna have to try not sitting that way anymore!
The most underrated evil coming back from an injury is your mind playing Dr. and overcompensating your stride so that you end up with something else injured. Eventually you tune into this and can zone out the urge to do it. If it ever really does bother you that much on your first run back though, feel free to just call it quits, you'll thank yourself in the long run.
This brings up another good point. Hip flexors are easily tweaked and I really have yet to find a solid way to stretch them out either static or active that does them justice. I'm very lax jointed in nearly all of my joints the hip being one of them and I wear a brace to keep my left hip in form when I run. If any of you could share either a warm up or cd targeting the hips, I would be greatly appreciated.
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So, I'm starting to get my running endurance back after coming back from a lower back injury.
I didn't want to run for awhile when I started working out because my first time on the treadmill felt like shit. I started doing some weird routine on the heavy bag for cardio
(straightx10>10 Bodyweight Squats at high intensity) 3 Mins
(Crossx10>10 Situps at high intensity) 3 Mins
(Cross Stright combo>10 Jumping jacks at high intensity) 3 Mins
(Clinch Knees 20 each>5 Pushups) 3 mins
Full Clip Freestyle 5 mins
Jumprope 5 mins
Well, after a while, I decided to jump back on the treadmill and try to pick up where I was (25 mins @4mph). I failed pretty bad, but I felt better. I started going 5 minsx4 with a 2 min rest in between. After 2 times of that, I did 7 minsx3 with 2 mins inbetween. I'm back up to 10 minsx2 with 2 mins rest, and I should be going to 20 mins straight soon.
However, I used to run every time I went to the gym (4 times a week, the 4th day with no weight training)
Today I went into my bag routine and intend to go into running afterword. After that workout, I just couldn't bring myself to do it. I didn't want to push myself to hard and risk maybe injuring myself
So what I'm wondering is...
A) Should I be trying to do both the bag workout and the treadmill?
and
B) If not, should I go all treadmill (I'm signed up for a 5k in November as my first race), or do a mixup? Is it ok to run on days where I'm not in the gym (ie more than 4 days a week?)
Thanks for helping out!
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NEW MARATHON WR!!!!
Wilson Kipsang obliterates the old WR, running 2:03:22 to shave 16 seconds off. Beautiful race, and had tons at the end to give.
Finally a race that lives up to the hype, and doesn't ruin it with a 14:0x 5k split!
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I'm in the middle of a 53 mile week...my feet and toes are sore and seem to be getting a bit banged up for some reason, I wonder if I need to start buying half a size bigger on shoes? I remember hearing some pro runner recommend for some styles of shoes you should sometimes buy half a size bigger so feet have a little more space- but not enough space that your foot starts sliding around at all.
I mean I feel fine in the shoes and my toes have a little space but maybe it's not enough or something. The shoes I have now I got in July, my problems didn't really seem to start till about 2-3 weeks ago though. two black toenails now (middle toe on each foot...) it doesn't really hurt but it looks pretty trashy. I had my doctor look at it and he said it wasn't anything serious, to keep toe nails clipped as short as possible and rest (lol yeah right)
Maybe it's just a fairly natural result of my increase in mileage, I haven't really ramped it up too drastically, I ran about 30 miles a week for nearly 3 months straight over the summer and since mid August I have slowly been increasing about 3-4 miles a week. It honestly could just be a result of increased mileage and will go away soon, dunno.
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On October 02 2013 15:25 LuckyFool wrote:
I'm in the middle of a 53 mile week...my feet and toes are sore and seem to be getting a bit banged up for some reason, I wonder if I need to start buying half a size bigger on shoes? I remember hearing some pro runner recommend for some styles of shoes you should sometimes buy half a size bigger so feet have a little more space- but not enough space that your foot starts sliding around at all.
I mean I feel fine in the shoes and my toes have a little space but maybe it's not enough or something. The shoes I have now I got in July, my problems didn't really seem to start till about 2-3 weeks ago though. two black toenails now (middle toe on each foot...) it doesn't really hurt but it looks pretty trashy. I had my doctor look at it and he said it wasn't anything serious, to keep toe nails clipped as short as possible and rest (lol yeah right)
Maybe it's just a fairly natural result of my increase in mileage, I haven't really ramped it up too drastically, I ran about 30 miles a week for nearly 3 months straight over the summer and since mid August I have slowly been increasing about 3-4 miles a week. It honestly could just be a result of increased mileage and will go away soon, dunno.
That's an acceptable increase in milage, but increased milage also has its taxes. I agree that you should look for shoes a tad larger if you're getting up to ~50 miles a week or more. Your feet will swell a fair amount on your long runs at least, and this is most likely resulting in your black toenails.
Don't fret over it too much though, black toenails are something every runner will have to go through at some point. If you don't wanna rest cold turkey take your milage down 20-40% for one week and see if they get better. Hey, at least it's not summer anymore, just keep it socked up and nobody will know :D. Low moisture is pretty important too, I'm sure your doctor mentioned it though.
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Hey guys, can anyone please tell me what can I do for shin splint? It's never too serious and often dissipate after about 15 min of rest. Problem is I can never run comfortably for more than 10 min because of this.
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On October 09 2013 02:38 invisible.terran wrote:
Hey guys, can anyone please tell me what can I do for shin splint? It's never too serious and often dissipate after about 15 min of rest. Problem is I can never run comfortably for more than 10 min because of this.
Here are some things to consider.
- Type of terrain. Running on hard surfaces like asphalt and concrete is harder on your body than running on softer surfaces like a legitimate track, grass, trails, or turf. Try running on softer surfaces and see if that helps.
- Building up to get used to running. Maybe you can't go for more than 10 minutes right now so don't do more than 10. Very gradually build up how long you're running and your body will probably adapt and adjust to the stress. Don't run if you're in pain.
- Footwear. Maybe whatever you're wearing isn't conducive to what you're doing. If you haven't done so already, consider heading to your local running specialty store and have someone who knows what they are talking about hook you up with some actual running shoes. Maybe what you're wearing right now aren't even running shoes or are just worn out. If you're going to try running on very soft surfaces like grass or turf try out barefoot running.
- Running form. If I had to guess what you look like when running I'd bet that you are a harsh heel striker. Coming down with over twice your body weight every stride can take it's toll on your body if your technique isn't helping to cushion and distribute this force. Have someone (preferably who knows proper running form) check out how your feet land when you run naturally. I believe that an ideal foot strike is one that lands on the midfoot.
Get back and see if any of this helps or if you have any questions.
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On October 09 2013 00:34 GrandInquisitor wrote:My first ever race is this Saturday! It's a 10K -- I ran that distance in 1:00:30 last week, without going very hard, so I'm hoping to be significantly under 1:00:00 come race day. But I only just found out that it'll be a pretty hilly run ... 
Good luck!
As long as you don't go out to fast like a madman you'll smash 1 hour. To play it safe run the first km in no faster than 6:30, or first mile in faster than 10:30, and work down into a strong groove from there. I'd play it safe through 4 miles or so, and then you can ratchet it down (gradually) from there as hard as you want...you won't run out of gas.
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GrandInquisitor
New York City13113 Posts
What is the typical falloff from 5K to 10K? My 5K time is around 27-28 minutes.
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Divide your 5k time with 0,48.
Or use this. (You don't need to enter a goal time)
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On October 09 2013 23:06 GrandInquisitor wrote:
What is the typical falloff from 5K to 10K? My 5K time is around 27-28 minutes.
General rule is ( 5k + 30s ) x 2. So for 16 min runner 33 min.
That tends to be for faster 5k times so id guess 28 5k should be good for around 58 at the absolute worst. What's more telling is 60:30 going "not very hard". Depending on just how not hard "not hard" is you are looking at like 58 minutes at the worst, and threatening sub 50 if that was just a casual run
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On October 10 2013 06:54 GrandInquisitor wrote:Thanks  I'm really looking forward to this. The only other race I've entered was a century bike ride, and I never ended up participating in that after I crashed and got a concussion a week before the race. Somehow I don't think that'll happen this time though!
Just make sure to where a helmet this week ALL the time. Good luck for the race. You will be nervous so make sure to enjoy yourself and not start too fast.
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GrandInquisitor
New York City13113 Posts
0:52:57! Probably could have been faster (if I didn't have to weave back and forth so much through the crowds and if it was a flatter course) but still thrilled about the time.
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On October 10 2013 02:34 L_Master wrote:Show nested quote +On October 09 2013 23:06 GrandInquisitor wrote:
What is the typical falloff from 5K to 10K? My 5K time is around 27-28 minutes. General rule is ( 5k + 30s ) x 2. So for 16 min runner 33 min. That tends to be for faster 5k times so id guess 28 5k should be good for around 58 at the absolute worst. What's more telling is 60:30 going "not very hard". Depending on just how not hard "not hard" is you are looking at like 58 minutes at the worst, and threatening sub 50 if that was just a casual run
Thought so. 
If you keep on training you'll crush 50 your next go round
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United States24735 Posts
They finally posted the results from that 5k I ran in if anyone is interested:
link
There was simultaneously a 10k.
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GrandInquisitor
New York City13113 Posts
I just think that it was amazing that it was only three months ago when my "Couch to 5K" program first made me run for 20 consecutive minutes, and not only did I think it was impossible, the very idea of running for 20 straight minutes without stopping was completely unfathomable.
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On October 13 2013 12:36 GrandInquisitor wrote:
I just think that it was amazing that it was only three months ago when my "Couch to 5K" program first made me run for 20 consecutive minutes, and not only did I think it was impossible, the very idea of running for 20 straight minutes without stopping was completely unfathomable.
Running has given me so much confidence in myself that has seamlessly transferred into other aspects of my life. Much like you I didn't think I ever could have achieved what I have in running. Even in a few months a person can make vast improvements that once seemed impossible.
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United States24735 Posts
For those who don't follow the Q&A thread, I have been trying to improve the hip flexor problem I've been having for months now, and things are better but not 100%.
I find running is difficult. You have to really be confident in your ability to meet your goals. You have to be focused and strong-willed. When you are constantly worrying about your leg it's hard as hell to run to your full potential.
I've learned to tell when my leg is starting to bother me and to back off (it happened today) instead of finishing the run. However, I find lately even when my leg isn't bothering me I'm so worried about it that I feel mentally exhausted early in the run... is that normal?
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EPT
