I had to retire from a long distance event after 30+ miles, largely due to discomfort/mild pain around the pointy bones at the top of my thighs - I'm assuming hips. It started after the first fifteen miles of uneven terrain and steep descents and descents. For the next 20 miles it kept coming and going so I was able to hike but even slow running on flat roads became an effort unless it was downhill. Previous physios have suggested strengthening glutes and hips etc - does anyone here know decent weight machines or something else that would make my hips bulletproof? Thanks
Thanks for the info. Interesting about Runna. I had found Hal Higden, so will take a closer look. I also have a friend who is a big runner, so he has shared loads of advice. I think i have about 28 weeks until the event, so whilt i know its plenty of time, i dont want to waste any, so will get a plan sorted and get things going. I am looking forward to it!
New “VaporTrails” arrived today. A lighter and less aggressive outsole than the last version, should be better for the terrain that these are best on.
Previous physios have suggested strengthening glutes and hips etc - does anyone here know decent weight machines or something else that would make my hips bulletproof? Thanks
Clamshells with a resistance band would be an obvious first step along with classic weighted leg exercises like squats and walking lunges building to weighted walking lunges - kettlebells / dumbells in hand. That's what my ninja sports physio suggested anyway. Glute bridges too, start two legged, then progress to single leg and move your foot gradually further away from your backside to increase load on hamstrings, if you want to. Personally I'd seek out a good sports physio / trainer and ask them for a suggested programme. I am very much not one of those 🙂
Asics Novablast are worth a look if you want a really good all rounder. Or Nike Vomero if you want lots of cushioning. Or adidas SL if you want something a bit lower and firmer (or the Evo SL if you want something a bit livelier).
FYI for anyone else looking. SL 2 are cheap on pro direct and I got another 15% off by ordering via the app. £65 inc postage
Anyone else running the Amsterdam marathon this weekend ?
Beachy Head marathon today, what a fantastic route. I love being on the South Downs pretty much any time but today the stars aligned to give us great weather, not too warm or cold, breezy but not ridiculous and considering the last few days of rain surprisingly little standing water
Anyway, I surprised myself by getting round in 4:34, which was a whole hour quicker than my most optimistic prediction. Hopefully a good omen for my goal of sub 4 hours at the Brighton marathon next year.
Sometimes you're the hammer, sometimes you're the nail. And on Saturday, on the rolling roads of Snowdonia, I was very much the nail.
Marathon Eryri is not for the faint hearted even on the best of days. And so being stood on the start line with a dodgy knee, a raging cold and having not run for 3 weeks I was pretty sure I was in for a tough day out. The 5° temperature and hailstorm as I stood waiting for the gun to go were also not good signs.
The first half was lovely and I felt awesome on the first climb, but as I feared, the wheels started to come off at mile 13. I stopped twice and had to have a strong word with myself to keep going, "just get to mile 15", "now just get to mile 20"... At 20 the hail started again, which was made worse as I'd ditched my gloves and a layer of clothing 10 miles earlier. At mile 22 my whole body cramped up and just getting to the finish was the only concern. I have never walked as much in a marathon as I did on Saturday.
And so, after 3 hours and 53 minutes, approximately 40 minutes later than I'd hoped, I limped across the finish line, frozen cold and unable to feel my hands.
Marathon Eryri, you are a cruel beast. Same again next year?
Fair play, that is still a very respectable time, envious I would say 👏
Chapeaux marathon runners, don't know how you do it!
Meall a Bhuachaille hill race on Saturday there - unfortunately a truncated course as the wind chill on the ridge was deemed too cold, but still a class race. Swithered over starting with my jacket on, but decided to start with it and see how it went. At no point during the race did I feel like taking it off, especially when the horizontal snow came on higher up! Think I'm beginning to improve on the descents, only lost a couple of places - guess I just need to keep working at it and trust my shoes.
Tinto hill race this coming weekend, then that might be it for the year.
unfortunately a truncated course as the wind chill on the ridge was deemed too cold
I was running the 15 mile Illuminator at Aboyne on Saturday evening and we were informed that the race might have to be cut short due to the freezing rain (it was almost blizzard-like heading across the Lecht en route). Fortunately, we were allowed to run the whole course. The course was amzingly dry, especially compared to the conditions I experienced in the aftermath of Storm Babet in 2023.
No more events for me this year, though I've already signed up for two in 2026.
Just wondering if anyone has any links to a decent leg strengthening routine for runners? I have tried to put something together myself, but get overwhelmed with all the potential exercises & not sure what the best combination would be.
For background - I had a persistent problem with my ITbands that I seem to have got on top of in the last few years.
But, in the last year or two, every time I try to train towards a particular goal & up the intensity/mileage I get some kind of injury.
Training for a half-marathon a couple of years ago, I strained my hip flexors and had to do a round of physio to sort that. I was supposed to be doing a half-marathon this October and training was going well, but I then developed sore achilles tendons/heels which still isn't fully resolved. I've never had achilles problems before so this was a bit of a strange one.
I backed right off the mileage & intensity for over 2 months, saw a physio and have been doing a combo of calf-raises & stretching to try to sort out. It's still not right though.
And more recently I decided to drop my mileage down and aim for 5/10km events instead. Now though, just when I felt I was making good progress I have experienced a new pain/injury I've never had before. It's below my knee towards the inside of my shin bone & from a bit of Googling I have done, it seems most likely to be pes anserine bursitis.
I don't really do any supplementary strength work which I know is a real failing. The only time I really do anything is when recuperating from an injury. So - any routines or tips would be greatly appreciated.
I am aiming to get in touch with a physio this week to try & get on top of all of this.
@stumpy01, dare I say to ask ChatGPT? Give it a break down of your issues, what your goals are and how often you'll do some strength work and it'll put something together for you. Or just ask your physio.
As a start point, weighted calf raises and lowers, Bulgarian split squats, kettle bell swings and kettlebell single leg deadlift's would be a good place to start. Some glute work like clamshells may also be worth looking at.
@stumpy01 It might be worth listening to this podcast, they chat about strength training for runners and give decent examples of exercises to try.
https://open.spotify.com/episode/26nA3HXBfGKmfEtOuflUSs?si=RvT49FcsTLmLmo2IlIVXxA
what is everyone using to light the way on these dark evenings? I am looking at doing a few trail runs to mix things up, but need a decent torch (i assume head), whats decent?
Thanks lunge & notmyrealname.
I did consider chatGPT, but I recently used it with a colleague to suggest a new training plan & I fear it is this that has got me into the predicament I am in 😁
Maybe I'll give it a go, although am currently also looking for local physios.
I'll give that podcast a listen for sure 👍
v7fmp - I use a Decathlon chest mounted light. It's good, but depending on pace it does tend to sway about. Some people hate this, some people don't mind it. For me, it is fine.
I reckon with a basic headtorch it would be even better as the swaying would be less noticeable, but I've never tried a headtorch for running.
what is everyone using to light the way on these dark evenings? I am looking at doing a few trail runs to mix things up, but need a decent torch (i assume head), whats decent?
I have been using Alpkit Quark for years now. Very good head torch, three different light modes. And an additional two red light modes which I never use.
I think mine is an Alpkit Quark too, it's fine, works great. There may well be better (lighter, brighter, cheaper) options around now as I know mine is a few years old.
I have an Alpkit Prism, I think. Plenty bright enough but if I was buying again I'd probably get something lighter. It's fine for my occasional half-hour potters though.
For Strength, the podcast above is great for ideas. I do strength one day a week - it really helps manage my Arthritis in my hip.
all exercises 3 x 5 reps - Heavy weights, week after take up to 3 x 6, then 3x7, then up weight by 10KG - as per the above podcast, small weight x lots of reps is no good for runners....
Good mornings
Deadlift
Back Squat
Back Lunge
Calve Raises
Leg Press
Then i do some core (which I hate)
all exercises 3 x 5 reps - Heavy weights, week after take up to 3 x 6, then 3x7, then up weight by 10KG - as per the above podcast, small weight x lots of reps is no good for runners....
Hmmm, so bodyweight exercises are no good? That seems to go against most of the info I have seen online so far.
I am not a member of a gym & was hoping I would be able to do mainly bodyweight exercises or possibly something with some kettle bells thrown in.
Hmmm, so bodyweight exercises are no good? That seems to go against most of the info I have seen online so far.
Yep, me too. Lots of bodyweight exercises are available specifically aimed at runners.
@stumpy01, for body weight work try:
Calf raises and lowers on a step so you get the maximum amount of movement. So a variety of speeds, some as slow as 15 secs each way, some a bit more explosive. 3 x 10 reps. Do these with a bent and a straight knee and 1 leg at a time.
Knee drops (probably not the right name so I'll describe). Stand sideways on a step with 1 foot overhanging. Drop you knee so the overhanging foot touches the step below. Aim for the heel of the foot to hit to step in line with the toe of the foot that's not moving. Again, 3 x 10 reps, add weight if you have it (can be anything, I've used bags of dry dog food in the past).
Clam shells. Lie on your side, knees at 90 degrees and feet together. Ideally put a resistance band around your knees. Lift the top knee upwards against the resistance of the band. It should work your glutes. 3 x 10, if it feels easier get a stronger resistance band.
Lateral leg raises. Again, lie on your side this time with legs straight. keep the upper leg straight and raise it up, again using a resistance band if you have one. 3x10.
Step ups. Ideally find a box that's higher than the step of a normal step on some stairs, but if stairs are all you have then fine. Step up on to the box/step and drive the other knee upwards, contracting the calf muscle on the standing leg as you do so. This should be quite an explosive movement. At the top of the movement slowly relax the calf so you drop back down in a controlled manner. 3x10, and again, add some weight if you want.
Do those as a start, the only thing you'll perhaps need to get hold of is some resistance bands that are dirty cheap and a generally useful thing to have in the house anyway.
If you want to gain strength (muscles and connective tissues), particularly in the legs (which are already a comparatively strong group of muscles) then you will need to use some weights. That is because in order to provide a novel stimulus to the muscles, you need to comfortably exceed the loads that they are used to. Sprints, hill intervals and cycling etc are already providing a very good stimulus, but you need to go beyond that if you want to see an improvement.
I would recommend keeping it simple and doing squats, deadlifts and lunges. 3 or 4 sets of 8 reps. Squats and deadlifts take some time to master, but they work everything, so are well worth doing. You could use a couple of kettlebells, but the problem is that you've probably already got decent strength in your legs, and you will find that once you have the techniques sorted then you will quite rapidly outgrow them. Lifting your own body weight for squat and deadlift are very much achievable after a few months of training - but you can't do that progression with kettlebells. Even holding a 20kg kettlebell for a something like a goblet squat is really quite uncomfortable. Nothing beats going to the gym once a week and using the squat rack. My legs are certainly in an infinitely better state for it. I've not actually had a single running injury since I started regularly going to the gym.
for body weight work try:
Thanks Lunge - I have these in my list from the shit-ton of exercises I found yesterday.
I have been doing calf-raises and do tend to vary the speed/reps of them.
I have previously done the lateral leg raises & the knee drops (like a one-legged squat off a step), but I have always tended to do these kind of things in isolation rather than as a group of exercises.
I do have resistance bands from when I was doing hip-flexor exercises previously.
Jamz - I get the logic behind it, although currently struggling to fit in time to do a session at home so I am not sure if I could make it to the gym. I am sure I can if I really put my mind to it. It would probably be only once a week though. I suppose PureGym is quite good value but I don't wanna be spending £50/month for a once a week session.
Definitely food for thought though.
I have booked a physio appointment for the 5th Dec so will see what comes out of that. Will try to remember to update.
I have previously done the lateral leg raises & the knee drops (like a one-legged squat off a step), but I have always tended to do these kind of things in isolation rather than as a group of exercises.
Textbook work for a runner!
I have a small set of "self maintenance" exercises that I can do in about 10 mins that I aim to do every day, which realistically is 4 or 5 days out of 7.
I’ve just signed up for the Pagan Trails half marathon Dartmoor 24/01/26.
Had a place this year, but couldn’t take part due to terrible back pain. After seeing an osteopath I’m feeling strong again and fitter than Ive felt in several years.
Despite cycling and trail running for years, I was surprised to discover that the cause of my back pain was weak glutes.
Clamshell and lateral leg raises have sorted this weakness and improved my running and cycling.
Really looking forward to the 2400 feet of elevation on Dartmoor in midwinter 👍