Running Thread - Join our Strava Club!

[MinerBoy]

Anyone else dealt with Achillies tendonitis?
Went to the physio Monday, she gave me some exercises to do (lifting up onto my toes for 45 seconds, 5 reps, 3 times a day) and gave me some heel lifts for my runners.. She also said to keep training but listen to my body and how I am feeling.

Went for a run this morn, uncomfortable early then when warm it was nagging but more annoying than anything.. Not really sore. Did about 7k, sore now though..

Sure have.

That's the start point for sure just to get pain relief.

1. Isometric heel raises - as you've described. 5 x 45 sec. 3-4 times a day.
2. Isotonic calf raises.... non weighted moving in to weighted as progressing
3. Plyometric exercises.

https://www.pogophysio.com.au/blog/the-3-key-stages-for-achilles-tendinopathy-exercises/

If you're on facebook check out this group https://www.facebook.com/groups/1702135413205474/ It's closed so you may need to be added. Dane Verwey.... running coach and physio with an injury dedicated page. Has done quite a few vids recently about achilles. I'm seeing him currently with my own knee issues and related stuff but we're still working on my achilles too.

I always went with step 1 whenever achilles flared and it's a great way to reduce the pain but it doesn't really strengthen and prevent issues coming back. Now working through the next steps and feeling much better for it.

 

[MinerBoy]

Also... yes definitely keep running. But just don't overdo it. Tendons need work. Complete rest won't heal them. They need gradual loading.

I built back up with walk/jog intervals. Gradually increasing the jogging time and total time.

 

[Willo_]

Also... yes definitely keep running. But just don't overdo it. Tendons need work. Complete rest won't heal them. They need gradual loading.

I built back up with walk/jog intervals. Gradually increasing the jogging time and total time.

I think me pushing a bit this morning probably wasn't wise haha

 

[Sharks On A Plane]

Have just strained my calf for the first time (34yo), am really flat about it as had been in a really strong consistent 12-month period of running and HIIT.

Anyone got any rehab tips? Seeing poor Brett Deledio today has me fearing multiple recurrences

 

[Crash Davis]

Have just strained my calf for the first time (34yo), am really flat about it as had been in a really strong consistent 12-month period of running and HIIT.

Anyone got any rehab tips? Seeing poor Brett Deledio today has me fearing multiple recurrences

The old man's injury
I got these repeatedly around 12-18 months ago. I did a bit of reading and switched from low drop height runners to better cushioning, I now wear Hoka's.
Unfortunately, I also wear very unflattering calf sleeves oR long compression socks when running. Can look like a dick sometimes but I find I recover really well and my times are always at my limit.

 

[MinerBoy]

Sent from my iPhone using BigFooty.com

 

[MinerBoy]

Sent from my iPhone using BigFooty.com

 

[mighty_sainters]

Just stumbled across this part of BigFooty.

Very much an amateur runner but I'm dead keen on building up to s half marathon over the next 6 months or so. At the moment I can probably run on 10km before my legs start to feel tired but I believe it's more to do with my running technique more than anything else. I'm 183cms and about 80kgs so could potentially drop a few to become slightly leaner.

Out of curiosity how many people would agree with the below video, I reckon I land on my heel more then I should so I'll get working on that first off. Any tips and tricks to improve endurance would be appreciated.

 

[MinerBoy]

I think the video resonates with most of what I've heard. I've tried running with a quicker step and faster cadence but find I probably don't need it. Unless you're particularly poor in how far out in front your leg lands I would be wasting a lot of energy in trying to chance running technique.

Definitely agree that softer footfalls and keeping your strike closer to the line of your body is the way to go though.

As for endurance I think you just have to get miles in start. I hate the long runs but you don't neglect them. Slow, easy and long. Get them done. How long I suppose is relative to how long you want to run/race. And build slowly. Don't go from 10km to 20km/30km... say 2km at a time. So get some shorter runs in during the week is standard and then if Sunday is LSR day, start putting extra 2km every week... maybe even plateau for a time too before moving up again. Give your body a chance to adjust. Some people also do it by time rather than distance to take the focus off maintaining a speed. Just aim to run one hour.... then 70 minutes, 80 etc...

Once you can run a bit further you can add other dynamics that improve your ability to run longer faster.... sessions during the week like hills, tempo, intervals etc

 

[MinerBoy]

I've bought this recently and it isn't a bad read.

http://www.bradbeer.com.au/book/

 

[Engimal v3]

Hey Strava experts,

Is Strava set up to track walking? I've found mixed reviews online.

 

[MinerBoy]

Hey Strava experts,

Is Strava set up to track walking? I've found mixed reviews online.

When I walk I record it as a run as normal and then go in to the activity upon completion and change it from run to walk.

 

[Bigjobss]

Loving these longer and warmer days, now have time to get a couple pre work runs in during the week, nothing beats a fasted sunrise run to start the day.

 

[PoopingHindi]

ran 46 minutes low at my 10k today. better than i expected given my lack of running this year....i guess there's some residual fitness hiding there somewhere.

the question now is what next? i'm really not motivated to do anything at all which is why i need to find a goal. maybe a marathon, but i've broken down less than a month out from race day in my last 2 marathon preps and i don't know if i can go through that again. plus i really couldn't be arsed doing the long runs.
just gonna jog super easy for a week and see how i feel.

 

[Bigjobss]

Good work!
Is trail running an option for you? Running hills? When I get bored of distance I increase intensity.

 

[PoopingHindi]

Good work!
Is trail running an option for you? Running hills? When I get bored of distance I increase intensity.

it's not so much that I'm bored, more that I don't have the heart to throw myself into it. the last 3 years i've spent 50% of the time injured (not all running related) and it's just so frustrating to keep starting over again.

been doing a little more intensity than normal of late and i liked it but its hard to keep pushing if you don't have a goal.
the plan right now is to jog around aimlessly for a while and enjoy not being injured. no doubt i'll get the inspiration to train for something eventually...i still love running.