Can We Talk About Running?

[lzimm13]

So I've been running since June of last year, I've completed my First Half Marathon and I'm registered for the DDD and I still feel like a NEWBIE!

I've found the running community to be very supportive, especially the Disney Runners but there are still some things that I just feel silly asking...like I should know already. I wanted to create a thread where everyone could ask those kinds of questions and get advice from the DIS running community.

SO I'll start off: What the heck does PR mean?? What exactly would a "foam roller" do for me/how do you use it? What kind of stretches would you do to keep from getting sore after a long run?

 

[BernardandMissBianca]

PR means personal record. I have an overall PR time and ones for specific races I do annually.

DS uses a foam roller but I'm not sure why. DH will use it on my legs if I get bad cramps after a run.

Can't help with the stretches, I still really stink with that. Lol

 

[DisneyRunner2009]

A foam roller applies pressure to areas that need to be massaged. You target tense or overworked muscles. Here is a youtube video on the use of a foam roller. I also use tennis balls, baseballs, super balls etc to hit sore spots.

http://www.youtube.com/watch?v=NAuh5Pg8uYU

 

[goofeygirl]

Stretches.

For me...I like to stretch my quads...I grab a hold of something while standing and grab the back of my heel pushing it closer to the glutes...hold it for a few seconds...then do the other leg. That feels great to me. I remember running my first full marathon (as part of the Goofy challenge) and I had to keep doing that once I got to mile 23...I was so close to the finish but couldn't finish it without stretching every few yards...(I did finish the race)

The other stretch I like is the calve stretch. I just stand on the edge of a sidewalk with my heels facing the street...I let my heels drop off the edge of the side until I feel the stretch...and hold it...that feels good too.

Sometimes during a race I stretch my arms out...hold them up and sort of do arm aerobics in the race.


Those stretches help me..

 

[BuckeyeBama]

I have found that foam rollers and stretching don't really help me. Studies are split about the benefits of stretching after a race. I think that you just have to learn your body, try different things and see what works for you.

I warm up with a 5 minute walk and some calisthenics before a run. Gets my heart rate up and the blood pumping through my muscles. If I am about to run a race "fast" - meaning that I want to come out of the gates at race pace - I also do a warm-up run of about 10 minutes to really warm those muscles up before the race begins.

I never stretch before and I rarely stretch after a run any more. When I did/do, I had a lot more injuries. After a run, I jog for another quarter mile or so, then walk for another 15 minutes or so. If the run is longer than 15 miles, my walk is extended to 30 minutes. I almost never have leg pain the next day.

Again, find what works for you. Ask for ideas, but try them knowing that they might not be right for you.

JMO, but I believe that the key to injury free running is simple - don't do too much too soon, and don't run "fast" more than twice/week. Keep most of your miles at a relaxed (for you) pace.

 

[Diskidatheart]

A Physical Therapist explained to me what a foam roller does. Imagine your muscles as spaghetti. When functioning properly, that spaghetti should be all smooth and in line. When your muscles are used a lot, that spaghetti tends to get all twisted (as if someone dropped it on the floor). The foam roller helps to smooth out that spaghetti.

 

[bumbershoot]

Stretching...so far, just walking helps me more than stopping and stretching.

This isn't running, but when I was in college I was on the Crew team (rowing), and they really focused on stretching. Especially once the women got a female coach she had us stretching out all the time. And I have never seen a group of more consistently injured people. Injuries everywhere.

I was earning my degree in Exercise Science at the time, and they talked about stretching often, and I just doubted it. I might stretch well *away* from exercising, just for fun, but doing it just before or just after has simply never felt right to me as a practice. (maybe the occasional "oh that's too tight" moment, though)

 

[cheez]

Lot of debate still about stretching. If you overextend a cold muscle you are just as likely to injure as if you tried to sprint without being in shape to run that fast. Much as the debate with minimalist shoes the best advice is to try out on your body and see what fits. I think core training is important. Think of a tree. Poor trunk strength leads to loss of branches. Have a solid core and you're less likely to suffer hip and knee problems. I suggest planks and using an exercise ball. No more than 10-15 minutes a few times a week. It's not to get a six pack just to stabilize.

 

[lzimm13]

This is awesome! I love the different opinions and information! thanks everybody!

 

[pigletliz]

Jeff Galloway spoke to our running group and was asked about stretching. He definitely did not appear to be a fan of stretching. I've eased up on the stretching, but I love my foam roller, my "stick" and my tennis ball.

 

[mking624]

I just walk for a few minutes before I run for my "stretching." More of just a quick warm up. Otherwise no pre-run stretching for me. After running, I do a bit of yoga to cool down and I don't really feel sore the next day.

 

[lzimm13]

I just walk for a few minutes before I run for my "stretching." More of just a quick warm up. Otherwise no pre-run stretching for me. After running, I do a bit of yoga to cool down and I don't really feel sore the next day.

What's your yoga cool down like? I never got into stretching and I'm not usually sore, only after 10 or more miles and cross training (squats, leg lifts/curls ect.) but when I am sore its 2 or 3 days I'd like to do what ever I can to avoid that.

 

[Ismo]

I don't use a foam roller for stretching before or a run. I don't stretch before a run, I warm up by walking and then into a slow jog for 5-10 minutes until I feel like my legs are ready.

I do use a foam roller for post run therapy. I have bad knees, but refuse to stop running, and my tendons around my knees get really tight. I find using the foam roller afterwards is the only thing that makes my hip flexors and knees feel better. I use it more for a massage than to assist in stretching.

 

[John VN]

I have a half marathon next Sunday. For my warm-up I'll swim 1.2 miles then bicycle 56 miles and figure that should be enough.

McFlurry John

 

[FFigawi]

I have a half marathon next Sunday. For my warm-up I'll swim 1.2 miles then bicycle 56 miles and figure that should be enough.

Damn! You stole my idea! I was going to do that for Comrades (marathon to run so I'll warm up with a 5k and a full).

 

[Sabeking]

I wanted to post my doctor's website. He is a 20 time iron man finisher and works with UNC athletes. He has some amazing articles and has been injury free since 1996!!!! Check it out if you get a chance. I thought I was going to have to stop running a few years ago due to knee issues and he really helped me!

sock-doc.com

 

[RnbwSktles]

So I have been running seriously for about a year now (and by seriously I mean following training schedules, doing races, etc), but I still feel like I have a lot of questions sometimes.

As a background, I ran the WDW Marathon this year and am training for the Dumbo Double Dare in August and (hopefully) the Dopey in 2015. I have many other races of various distances scheduled throughout the year.

My question of the day is, are there any other signs of developing overuse injuries other than obvious pain? If I'm running consistently without pain and without soreness afterwards, am I ok? Or, is there still a chance I am working too hard and just don't know it yet?

Also, slightly related question. How much time can be in between long runs before you've lost your base and need to start over with increasing mileage to avoid injury? If this doesn't make sense I'll be happy to try to expand on it a little. I'm just trying to find the line between being too over confident in my fitness level and training too hard vs being too cautious and not getting the right amount of training in.

 

[FFigawi]

There are some additional signs that you may be at risk for an overuse injury, primarily growing fatigue and increasing time required for recovery. Both of those are indications that you are pushing your body beyond what it has become accustomed to. They don't mean that you have an overuse injury, just that you've moved into uncharted waters for your body and need to use caution going forward. When you get to this point, it's a good idea to back off a bit, have a recovery week, and then start pushing again. There's no guarantee that you'll avoid an overuse injury doing this, but it sure will help you reduce the chances of one.

As far as losing fitness between long runs goes, it really depends on the person, the base that person has built up, and what they've done in the meantime. When you taper for a marathon, for example, you go 2-3 weeks between long runs but don't really lose any fitness. When you run 18 one weekend and then do nothing for a month, you'll lose some fitness and thus run the risk of injury if you go right back to 18 again. Tough to say more than that without knowing exactly what the base and the build-up have been.

 

[cewait]

So I have been running seriously for about a year now (and by seriously I mean following training schedules, doing races, etc), but I still feel like I have a lot of questions sometimes.

As a background, I ran the WDW Marathon this year and am training for the Dumbo Double Dare in August and (hopefully) the Dopey in 2015. I have many other races of various distances scheduled throughout the year.

My question of the day is, are there any other signs of developing overuse injuries other than obvious pain? If I'm running consistently without pain and without soreness afterwards, am I ok? Or, is there still a chance I am working too hard and just don't know it yet?

Also, slightly related question. How much time can be in between long runs before you've lost your base and need to start over with increasing mileage to avoid injury? If this doesn't make sense I'll be happy to try to expand on it a little. I'm just trying to find the line between being too over confident in my fitness level and training too hard vs being too cautious and not getting the right amount of training in.

There are some additional signs that you may be at risk for an overuse injury, primarily growing fatigue and increasing time required for recovery. Both of those are indications that you are pushing your body beyond what it has become accustomed to. They don't mean that you have an overuse injury, just that you've moved into uncharted waters for your body and need to use caution going forward. When you get to this point, it's a good idea to back off a bit, have a recovery week, and then start pushing again. There's no guarantee that you'll avoid an overuse injury doing this, but it sure will help you reduce the chances of one.

As far as losing fitness between long runs goes, it really depends on the person, the base that person has built up, and what they've done in the meantime. When you taper for a marathon, for example, you go 2-3 weeks between long runs but don't really lose any fitness. When you run 18 one weekend and then do nothing for a month, you'll lose some fitness and thus run the risk of injury if you go right back to 18 again. Tough to say more than that without knowing exactly what the base and the build-up have been.

Building on this a little....

When I am really focused on training, I measure my HR in the morning (usually on the way to the club or just before putting shoes on if starting at home). Tracking your resting heart rate is a great barometer for how your body is feeling. If it starts to elevate from your recent levels, then you may have an injury, illness or fatigue that you may need to address. It's just a barometer, it cannot give you much more than an early warning of an impending issue.

Also, with regard to time between long runs... It really depends on why. If you are off a month due to injury, then coming back would necessitate a little care. If it was due to a scheduling issue, then I would say just head out for the next long run. Obviously, play it by ear and let your body tell you to stop if you are pushing it.

 

[Luv2Run]

Subscribing to this thread, because running is my therapy (duh, see my screen name lol).

I've been a runner for about 4 1/2 years now. My "sweet spot" for just going out for a run is between 3-5 miles. I've done 4 half marathons and a handful of 5Ks, including a Warrior Dash. I've experienced a slieu of running-induced injuries and have had to learn how to listen to my body and treat those injuries.

However, the piriformis syndrome that set in back in June of 2012 still shows no signs of stopping (ugh), and I've noticed a strange pain in the front of my right quadriceps that has me stumped. It doesn't feel muscular, it almost feels like a stress fracture in my femur, but to me that doesn't make sense since that's the largest bone in your body. I've also noticed that it hurts worse when I've been running in temps below 50F, and no amount of stretching or foam rolling makes it better. I've taken time off running to let it rest, and it still comes back as soon as I go out for a run, no matter if it's 1 mile or 10 miles, it always hurts. Not so much to make me change my stride while running, but enough for me to notice the ache.

Has anyone experienced anything like this? If it were on the outside of my thigh, I would think IT band issues, but this is right dead center on the front of my thigh, so I have no clue what's up.