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4 weeks to go before my target marathon, I am meant to be peaking volume-wise in my training, but in 2 attempts at a 20 mile session, i) I've really not been motivated and ii) I've felt a bit of discomfort turning to mild pain in my right hip/glute area from mile 8-10 (at which point I've bailed. 2nd attempt after 4 day completely off running. I think i) may have affected my perception of ii).
I'm wary of just trying to run through this, I've never had it before (been running 3 years), I don't stretch much as I don't need to bar after hard/long runs.
I am thinking try some stretching around that area, try another long run in a few days and then physio if no improvement?
I was always dubious about stretching but after a few visits to a physio I now do it most nights and for me it works. I also bought a foam roller I use most days.
If you can afford it go to the physio ASAP, however stretching will help, especially the ones where you cross your leg over your knee and twist round to look behind you as this will stretch the lower back as well.
I have hip pain after running. Physio says my glutes don't engage. She's given me two excercises for each leg. 50 times each, so 200 times per day to get muscle memory and engage the glutes. A trip to a proper sports physio is in order but it's probably too late for any marathon gain
For me stretching is so very important, don't skimp on that
I had problems in my shin due to an imbalance in my glutes.
I was prescribed heel raises, squats and clams.
Sounds about right pieface. I've got shin splints and sore knees too. All apparently due to weak glutes. Been doing some backwards running on the treadmill. Took a few attempts to get used to it but i think it's helping
Best advice I had off a physio was basically strengthen and lengthen.
I've had knee/hip trouble last year. I'd rest for a week when it flared up, then when it felt better get back on the bike, but the pain would just come back.
Long story short i started doing a 'runners' yoga routine every night and squats in the gym twice a week. After a couple of months my joints feel loads better and I'm riding and running pretty hard now in a training schedule.
I had something that sounds similar at the front of my hip after a 23 mile race over an LDWA event in Jan. I suspected some kind of bursitis and foam rolled the front of my upper leg. That seemed to work and it was really painful / tight.
I'm 4 weeks out with no injury but seem to be flirting with overtrainig following a 15 mile run on Wednesday night
What marathon are you doing Cynic-al? I'm five weeks out from London and counting down the days until I can start tapering. Did a 20 mile race on Sunday, a 22 miler on Wednesday and I have a 16 mile trail race tomorrow.
Everything aches. If you're anything like me you're just looking for an excuse to ease off. My serious advice would be just to run through it.
I'm guessing he's doing the Manchester one, 'cos that's in four weeks.
If you are, what's your number, 'cos I'll be there cheering on the Mrs and I'll give you a cheer/jeer too 🙂
London, and I suspect you may be right finbar, I am really not liking running just now.
I'll do some stretching and try another longer run.
*worriedly checks dates*
I've got a similar dilemma at the moment. One of my quads felt a bit wrong for a couple of weeks now. I can still run on it, but it doesn't really feel right, and walking afterwards feels a bit lop-sided. Got a 16 mile trail race tomorrow and trying to decide whether to wing it, but having several months out last year with a torn calf is making me cautious.
/Edit - Just saw your post finbar - Ashridge boundary?
Al, where abouts are you?
There is a fantastic clinic in Cambridge that would be as to discuss and sort this for you.
Edinburgh - I have a physio I trust (and fancy)
/Threadjack.
Long story short i started doing a 'runners' yoga routine every night....
Any links? Youtubes etc?
There is a fantastic clinic in Cambridge that would be as to discuss and sort this for you.
Near my neck of the woods. Can I have the name please.
Just bear in mind there is little evidence that stretching cures or helps to prevent injuries and can actually be harmful. If you must do it then do it post not pre running.
Mobilisation exercises yes, stretching no!
Jamie, speak to Mike at Cambs Sports Massage.
Based on Coldhams Lane. Dear friend of mine . Email me if you want more details.
Jamie, speak to Mike at Cambs Sports Massage.
Cheers, fella. Up the road in P'boro, and may need the services of some professional tinkering at some point.
Assume it's this: http://www.camsportsmassage.com/
/Edit - Just saw your post finbar - Ashridge boundary?
Yep IanMunro - I won it by about six minutes 8) . Did you run in the end? How did you get on? Absolutely beautiful route.
Well done finbar! Nope, woke up with the lurgy going round work and it just felt like I'd do more harm than good.
Yup it's a great route.
I ran round about three weeks back just to check it out. Pretty muddy in places at the time but superb views. Might try it clockwise next time as that seems a more popular option.
Jamie, that's the one. Dear friend of mine.
I assume you use Advance Performance on Peterborough for shoes and kit and advice.
Amazing service in there.
Any links? Youtubes etc?
I actually ended up modified a hip flexibilty routine from a vegan community website, just had a look and it appears to be down.
There are loads more around but I found the moves that helped most were lunges, gecko and pigeon also supine twists really loosened up my back.
If your interested I can give you a step by step.
Just bear in mind there is little evidence that stretching cures or helps to prevent injuries and can actually be harmful
Based on my own experience I'd probably agree. I've tried stretching programs before and they have helped loosen things up but not solved the problem. When I've combined it with leg work in the gym it really made a difference, in particular I reckon 'cyclist squats' to target the VMO (teardrop shaped bit just above the knee) as this gets neglected in cyclists.
If your interested I can give you a step by step.
If you had a spare 5 mins, and could mail over something it would be appreciated. Currently going through exactly what you describe..
I've had knee/hip trouble last year. I'd rest for a week when it flared up, then when it felt better get back on the bike, but the pain would just come back.
...more less describes where I am now. Currently getting back on the bike after a several month layoff, and plus sitting on my arse a lot, I reckon everything has got lazy and tight.
As per a few posts I think glutes not firing, for the above reasons, is probably the major cause. At first, I thought setting up my SPD cleats wrong for the first time might be a major factor, but I get the same pain, and for several days after when running also.
Glutes weak and 'switched off' exceptionally common in folk who sit for a living. You end up running with your hamstrings...
Jamie - ygm
Am down with a chest infection now so no training for 10+ days!
Hopefully that will sort any issues, and I'll be able to get a few runs in before the event.