Mudsimus Posted February 3, 2017 Posted February 3, 2017 I developed issues with my soleus last year Oct due to (among others) worn out shoes, ended up with physio and some bio for 2 months Some things that helped 1. foam roller2. run slower, for me anything faster than 5:20 and the pain would be there edit: In my case not even dropping volumes solved the issues, not even 10 days of doing nothing helped, as soon as I ran it was back. I didn't really have a choice to rest more as I was training for 70.3. thus finding alternatives was the best solution (see 2 & 3 above)Where are you now in your recovery? I took off a month of no running, came back very slowly, never going faster than 5:30 a km. After I tallied about 30km like this I decided to have a hard run. Did 5km at 4:20 pace and boom back to square one.
fanievb Posted February 3, 2017 Posted February 3, 2017 Where are you now in your recovery? I took off a month of no running, came back very slowly, never going faster than 5:30 a km. After I tallied about 30km like this I decided to have a hard run. Did 5km at 4:20 pace and boom back to square one. still doing my bio workouts to improve leg strength and flexibility, but running wise a lot better. it still hurts if I push really hard (usually at sub 5:00 pace) but I avoid faster runs, and focus on stride length which seems to be the biggest culprit. can do 5 to 5:20 after a decent warm up with some tenderness the following day which lasts for about day.
Mudsimus Posted February 3, 2017 Posted February 3, 2017 still doing my bio workouts to improve leg strength and flexibility, but running wise a lot better. it still hurts if I push really hard (usually at sub 5:00 pace) but I avoid faster runs, and focus on stride length which seems to be the biggest culprit. can do 5 to 5:20 after a decent warm up with some tenderness the following day which lasts for about day. Exactly the same as me. Was just stupid for pushing it.
Kalahari Vegmot Posted February 3, 2017 Author Posted February 3, 2017 What pace exactly is considered fast, and what is considered slow?
SeaBee Posted February 3, 2017 Posted February 3, 2017 Just to give you an idea - I took several months of getting up to 10k's. Started with run-walk between light poles around the block, etc. Never longer than 15 min initially, never worried about pace. As slow as possible. I am maybe fortunate, but found that the shoes made less of a difference than being extremely careful in building up very gradually. Nowadays, now that I have sorted myself out and know a bit more of what I'm doing ito running (footstrike, neutrality, cadence, etc) aspects, I am know what I am looking for and what not in shoes. People are going to try and sell you all kinds of weird and wonderful sh... stuff if you ask about it, whether you need it or not. Only use stuff like inserts if you really have to, rather try to strengthen supporting muscles gradually and remain in neutral shoes. But that's just my R0.02. Good luck!
Shell Belle Posted February 3, 2017 Posted February 3, 2017 What pace exactly is considered fast, and what is considered slow?No one can say what specific pace is fast or slow - it is a very personal and individual thing. I find 5min/km to be fairly fast for me, but Mudsimus finds this pace to be very slow. Like Swiss said, you should be able to speak a full sentence normally without gasping at all. Cut your mileage right back, rest, ice and foam roll. You are about to get full blown shin splints if you don't dial it back. Properly fitting running-specific shoes are a must. Running injuries are just the worst!! Good luck
fanievb Posted February 3, 2017 Posted February 3, 2017 What pace exactly is considered fast, and what is considered slow? depends on fitness. starting out 5:00 is pretty fast, 7:00 bearable
Frosty Posted February 3, 2017 Posted February 3, 2017 To the OPAs a fellow beginner, as in December last year too, look for the Couch to 5K program - Google it, on download the app. I think there's a link on the thread called "Cyclists with a running problem". 3 workouts a week, for 28-30 minutes. It starts off with walking and running/jogging with no speed mentioned, only duration. Walk 2 mins, jog 30s. Then walk 90s, jog for 1m, then walk for 60s, jog for 2m. Every week the walking gets less and the running duration increases, again with no distance. Eventually you'll get to the 8th week and you'll be able to run the full 5km.
Kalahari Vegmot Posted February 3, 2017 Author Posted February 3, 2017 To the OPAs a fellow beginner, as in December last year too, look for the Couch to 5K program - Google it, on download the app. I think there's a link on the thread called "Cyclists with a running problem".3 workouts a week, for 28-30 minutes. It starts off with walking and running/jogging with no speed mentioned, only duration. Walk 2 mins, jog 30s. Then walk 90s, jog for 1m, then walk for 60s, jog for 2m.Every week the walking gets less and the running duration increases, again with no distance.Eventually you'll get to the 8th week and you'll be able to run the full 5km.Thanks, I'll try that one out. I'll definately have quite a few few more questions regarding running in the future; don't know if there is a dedicated running thread(I started this one anyway...) or not. Haven't been through the cyclists with a running problem thread yet so don't know if that's its purpose; just don't want to pull a toxicD on myself here...
Frosty Posted February 3, 2017 Posted February 3, 2017 Thanks, I'll try that one out. I'll definately have quite a few few more questions regarding running in the future; don't know if there is a dedicated running thread(I started this one anyway...) or not. Haven't been through the cyclists with a running problem thread yet so don't know if that's its purpose; just don't want to pull a toxicD on myself here...i got more than enough info from that thread, and encouragement too
Mntboy Posted February 3, 2017 Posted February 3, 2017 Thanks, I'll try that one out. I'll definately have quite a few few more questions regarding running in the future; don't know if there is a dedicated running thread(I started this one anyway...) or not. Haven't been through the cyclists with a running problem thread yet so don't know if that's its purpose; just don't want to pull a toxicD on myself here...The cyclists with a running problem thread is the dedicated running thread afaik. A good mix of folk and you'll get super good advice from the guys and girls who contribute to it. Don't be overly intimidated by the Ultra marathon set, they usually give the best advice imho. Sent from my SM-J200H using Tapatalk
Kalahari Vegmot Posted February 3, 2017 Author Posted February 3, 2017 The cyclists with a running problem thread is the dedicated running thread afaik. A good mix of folk and you'll get super good advice from the guys and girls who contribute to it. Don't be overly intimidated by the Ultra marathon set, they usually give the best advice imho.Sent from my SM-J200H using TapatalkThanks!Have some reading to do now
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