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How many miles did you run today? - Page 485

post #7261 of 10383
Feel better BG...

4 miles for me yesterday. 250 crunches and 35 pullups along with it.
post #7262 of 10383
Cautionary tale: My buddy training for the NY Marathon just got diagnosed with stress fractures in his ankle. He's a good runner, and diligently takes care of himself and it still happened to him. Listen to your body, fellas!
post #7263 of 10383
^What do you do to prevent that besides running less?
post #7264 of 10383
Mon. : 2 miles

Tue. : 4.5 miles
post #7265 of 10383
Quote:
Originally Posted by BrianVarick View Post

^What do you do to prevent that besides running less?

IIRC you can strengthen your ankle by doing certain exercises. Ill look for a video later on.
post #7266 of 10383
Quote:
Originally Posted by sugarbutch View Post

Cautionary tale: My buddy training for the NY Marathon just got diagnosed with stress fractures in his ankle. He's a good runner, and diligently takes care of himself and it still happened to him. Listen to your body, fellas!
Worth quoting again.
post #7267 of 10383
After a visit to my regular physician, two orthopedic doctors, an MRI, and 6 weeks of physical therapy...I still can't run due to pain in my right calf. Off to see a vascular surgeon tomorrow! The hardest part about not being able to run is definitely mental. It has taken its toll over the last year. I hope you all stay healthy!
post #7268 of 10383
yesterday:
AM 3
PM 8.2 with one of the hardest workouts of my life. 1 x 1k from 7100->7250 feet (554 pace)
then 3 x 800 meters up the same hill averaging just under 6 min/mile pace I think.
Seriously thought I was going to die. Awesome pain though. The type of stuff I need in order to be stronger late in races.

In terms of preventative measures for stress fractures, and general injury prevention
a) running on soft surfaces/trails as much as possible. I usually save the asphalt for workouts. Unstable soft surfaces are easier on your body, and the uneven surface forces your body to develop strength in the smaller support muscles in your legs, so that when you run you are better equipped to brace against the impacts that can cause stress fractures
b) practice running barefoot. Strong feet and legs make healthy runners, and running 10+ miles a week on grass with no shoes is a great way to develop both proper running form and additional strength in your feet.
c) do form drills - proper running form leads to less impact on your bones, and a more efficient stride. You will be less likely to injure yourself if you can consistently run with good form. This helps a ton in getting faster as well. Take a look at this link to see one of the US Olympians, Dathan Ritzenhein demonstrating form drills. He is a guy who was once plagued by injuries (especially stress fractures), but with new coaching and a new routine he has been running injury free for a while.
http://www.gatorade.com/programs/program.aspx?id=inside-endurance&es=inside-endurance-form-drills
d) Run with proper footwear. Go to a running shoe specialty store if possible (or you can use runningwarehouse.com's online form analysis) and get fitted for the right type of shoe. This will help to protect your feet and ankles from absorbing the wrong type of shock.
e) LISTEN TO YOUR BODY - do not try to run through injury. Take a couple rest days if you are hurting, and then start back up slowly. If symptoms do not go away, get to a doctor to get yourself checked out.
f) Do hill repeats. These make you a beast, and beasts are less likely to get hurt!
g) get enough to eat. Make sure you are getting calcium and protein in your diet, as well as salt and carbs so that you have enough fuel to rebuild muscles and recover. Also staying hydrated is super important.


Sorry for the lengthy response - just my 2 cents on some ways to stay running healthily.

Here is a pic of me getting my ass kicked at that last xc meet. Obviously my form has broken down a bit . . . .
I did beat the old guy by about 20 seconds or so - he is one of the best masters runners in the country though, and I lost to his brother . . .
post #7269 of 10383
Quote:
Originally Posted by Spaceman Spiff View Post

After a visit to my regular physician, two orthopedic doctors, an MRI, and 6 weeks of physical therapy...I still can't run due to pain in my right calf. Off to see a vascular surgeon tomorrow! The hardest part about not being able to run is definitely mental. It has taken its toll over the last year. I hope you all stay healthy!
I don't mean to alarm you but this sounds familiar. My experience was 8 years ago with pain in my left calf. I thought I had a strain or something because I couldn't walk 500 feet without excruciating pain, and definitely couldn't run. Turned out to be much worse than a mere strain - it was a blockage that resulted in a "pop-to-pop" bypass of the artery behind my left knee. The good news is that all is fine now.
post #7270 of 10383
5.9 easy run today.

Good suggestions about injury prevention. Couple not mentioned so far, but probably known:
- Ramp up mileage slowly. Many articles out there about 10% increases each week.
- Take days off during the week as you ramp up mileage to heal. More is not necessarily better.
- Easy runs should be easy slower runs. They also allow your body to get used to mileage without stressing it too much.

I really like and believe in the practice of running hills. So many benefits come from them.
post #7271 of 10383
7 miles
post #7272 of 10383
8 miles tonight
post #7273 of 10383
My nippels started to chafe today frown.gif

Do you guys apply anti-chafing gel on your nipples?

I prefer not to run shirtless so I am considering compression UA type shirts, does anyone use them or have any recommendations?
post #7274 of 10383
Quote:
Originally Posted by samblackbones View Post

In terms of preventative measures for stress fractures, and general injury prevention

There's some mighty good advice here. Thanks for posting this!
post #7275 of 10383
for the nipple chaffing - bodyglide has worked really well for me in the past. Some running shirts work better than others for me also.
6 this AM for me, and I am tired/ready to go back down to sea level
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