I took two weeks off from running due to an injury. My first run afterwards was very rough. How do I proceed from here?
Listen to your body. If you are still injured, you need to take time off.If you can do other types of cross training without injuring yourself or causing pain - like cycling or elliptical machine or swimming - do those things.If you are able to run without pain for shorter distances, then run shorter distances then you would typically run, and ramp your distance up slowly each week.
I've been running for a couple weeks now, and my calf is very tight with a cramp-like feeling with every step. What can I do to relax it and prevent it from happening again?
I don't know if stretching will help. I never stretch, and I've never been seriously injured. Stretching helps the symptoms of the problem, but if you want to really stop something you have to solve the root of the problem. It's possible you're using your lower leg too much. This often puts strain on the calves. A lot of times I think I'm running properly, but then I feel a little pain somewhere and find out that I'm doing something wrong. My resource is Chirunning. It's a website/book/workshop dedicated to injury prevention by proper form. They have a fix for just about any problem, and it's always worked for me. I recommend you check it out.http://www.chirunning.com/blog/e...Try this one. If it's not what you're looking for, there's a lot more on the internet about it.
These past three weeks, I started early morning running. I usually run between 4 to 6 km. This week, my legs have started paining me. I took a break for two days and it subsided, but I went today and the pain is back. Is it normal and will it ever go away? How do I stop it? Am I injured somehow?
Most likely you are overtaxing your joints, which may be caused by weight, bad technique, bad shoes, or existing medical conditions, but we can't tell and you really should see an orthopedic doctor of the pain keeps returning.Most importantly, do not run while you are in pain - do not ignore your body's most important early warning system. You could try reducing the lenght and/or frequency of runs to see what training intensity your legs can bear, and whether you can increase it after a while.But really, go see a doctor!
I am a runner, if I stop running for three weeks, will I lose all my endurance and strength that I have?
Fitness and strength start to disappear after about two weeks from your sport and drops off quickly after a month.I injured myself once before the Chicago Marathon and took two weeks off before the race (I basically just stayed in bed and did nothing except stretch once in a while). I ran 2:28 (I think. Something like that) that year. That was close to my best marathon time ever. But, I know that if I had had to take much more time off then I would probably have had to cancel my marathon plans.
I've been injured for 14 months. Idk what to do at this point.?
Wow. The usual answer to someone having a recurring injury is that the health care pros are treating the injury without finding the cause. But, looking at your question, after 14 months, they would have looked for the causes by now. Maybe you need longer rests between injuries to allow more recovery time. Once you have fully recovered, go back to a beginner's program. Build up your activity slowly. I once read about a high school runner who had a lot of potential. But, he was injury prone. One coach observed the runner seemed to become injured every time there was a week with more than 35 miles. So, the other coach suggested limiting him to 30 miles per week. The 30 miles per week would give him less time working out that the other runners. But, it worked. Eventually, the coaches let him build up to 35 miles per week.
If you have been running for many years, what do you do when it's time to take a break?
I guess it depends on why you are having a break. I have been running since i was 13 and for 6 of those years at a high level. I have had to take breaks for various reasons, some through choice others not so much. If you are still looking to keep fit but can't run due to aches and pains that you get through repetitive impact on hard surfaces, then something like swimming or cycling are low impact. Swimming in particular is very good, if you just want a break, then just do it, but be aware that your body regresses much quicker than it takes for you to build it up walking is a very good way of keeping a base level of fitness
What is a good weekly running workout schedule?
I have been a long time runner, the simple answer to your question is a running plan is determined by a person's goals. Also, wether you are a beginner or an expert runner plays a large factor. But, I do have a running plan that tends to work for most people despite experience. Beginner running plan: The 8-Week Beginner's ProgramFinally, I would love to suggest a book that has truly changed my perspective on running and all the benefit it can have.Book recommendation: How to Run Faster, Farther, and Injury-Free--for Life~Michael Dames
So at the beginning of this week I have been experiencing some post tibial tendon pain from running?
Ok, long story short I have been running in minimalist shoes for a year now, and I have gotten used to forefoot running since then. I cant shod run anymore. But this week I have been running on the treadmill and my post tibial tendon on my right foot has been hurting like crazy. Now I know that some of you remember me posting something back in December about a metatarsal injury in my left foot. That is completely different from what I am talking about now and that injury went away. But should I buy a shoe with more cushion and with arch supports? How long will this injury take to heal? It doesnt hurt to walk on it, jump on it, cycling (cycling never hurts anything), dancing. It only hurts when I run for long periods of time. And my calf muscle is really really sore and tired. For now I'm just going to rest, ice, stretch, strength it, soak it in medical salts and cycle in the meantime. But should I spend a ton of money on new shoes and higher supports? And how long will it take for this pain to go away?
I am about to start a running routine. Where can I find information on the diet, stretching, pre and post workout exercises, correct running technique and the training duration per week?
If you are about to start from scratch, I would hugely recommend learning to run barefooted.This will teach you perfect technique which you can then translate to running in shoes later (if you want to). Check out Website established 1997 May - Bare feet have been around a bit longer - We still don't need no stinkin' shoes! Ken Bob is the guru of us barefooters and I really believe in him. Without barefoot running I would still be injured and unable to run.As for diet, I am no expert. I would try to reduce your processed food and eat homemade as much as possible. Keep up the fruits and vegetables and you should be fine.Stretching is something individual. Some people swear by it, others don't bother. You might be better getting advice from somebody else on this one.Don't be afraid of the barefooting though. I promise you it will give you a love of running that will last a lifetime.