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Running
Feb 2, 2009 15:48:25 GMT -8
Post by Josh on Feb 2, 2009 15:48:25 GMT -8
This one is for Marcus, Erin, and Brian and others who like to run.
I've been on a couch to 5K routine the last couple weeks. Basically, it's alternating between walking and running at increasing intervals three times a week.
Things started off well. For the first time in my life I'm actually enjoying running (I think it helps me to have things timed and to alternate walking/ running).
But the last couple runs my muscles have been really tightening up (calves and shins). I have a feeling I'm not stretching enough beforehand.
Can you give me an idea of what good stretching entails and also any other tips on avoiding cramped muscles (the muscle thing has actually been worse than the cardio-vascular stuff as of late)
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Running
Feb 4, 2009 14:04:49 GMT -8
Post by marcus on Feb 4, 2009 14:04:49 GMT -8
Come see me. Bring your running shoes and we'll do an exam and eval. I have too many questions to ask here if you want good answers, and the exercises are muscle-specific.
You're right at the part of the program where shin issues are classically seen. If you need to run before being evaluated, run slower and don't increase your distance for now.
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Running
Feb 5, 2009 20:49:48 GMT -8
Post by Josh on Feb 5, 2009 20:49:48 GMT -8
Ok, Dr. Dorsey. Saturday night at the family gathering?
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Running
Feb 6, 2009 19:00:31 GMT -8
Post by michelle on Feb 6, 2009 19:00:31 GMT -8
Josh, I know my shins and calves start to hurt when I'm not using the upper part of my legs to run. Sometimes I can feel myself running from my knees down. Also, in the past I have flexed my feet when I run, which makes my shins really sore because I am working them so much harder than they should be. I agree with Marcus, that you should probably slow down and focus on having a natural stride.
Check out the tred wear on your shoes. It should go roughly from the back outside to the front inside. If it doesn't, you could be pronating or suponating. That could be part of the issue as well. The right shoes are extremely important.
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Running
Feb 6, 2009 22:09:35 GMT -8
Post by Josh on Feb 6, 2009 22:09:35 GMT -8
Shoe recommendations? My current ones are junk.
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Running
Feb 6, 2009 23:01:11 GMT -8
Post by meghan on Feb 6, 2009 23:01:11 GMT -8
I'll tell you what Marcus is going to tell you:
Go to the Portland Running Company and get fitted for shoes. Get ready to pluck down about 100 bucks for the shoes. But the help is great, and they'll be able to tell you what kind of proper shoes to get for your feet and the way you run (essentially the way your foot hits the pavement when you run).
It's worth it.
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Running
Feb 7, 2009 22:06:43 GMT -8
Post by Josh on Feb 7, 2009 22:06:43 GMT -8
Thanks, guys! Another question: how long do you spend stretching before a run? Dr. Dorsey didn't show up to the "clinic" tonight.
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Running
Feb 7, 2009 23:55:49 GMT -8
Post by meghan on Feb 7, 2009 23:55:49 GMT -8
oh. I have no idea. I never stretch. That's probably bad.
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Running
Feb 8, 2009 22:23:09 GMT -8
Post by michelle on Feb 8, 2009 22:23:09 GMT -8
I also go to Portland Running Company. It's a really good place. I can only run in Brooks and I love them. They are very neutral, but if you need a high arch support you need to get something different. If you go to PRC they will have you run and try on all kinds of shoes.
You should have asked me to hold a stretching clinic for you today. I usually stretch for about 3-5 minutes after I've done the 5 minute warm-up walk. I stretch my calves, hamstrings, quads, glute and ankles. Stretching is good for injury prevention. It's also good to stretch after your run. This will also help to give you more flexibility.
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Running
Feb 8, 2009 22:25:24 GMT -8
Post by meghan on Feb 8, 2009 22:25:24 GMT -8
I have Sauconys.
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Running
Feb 8, 2009 23:22:41 GMT -8
Post by marcus on Feb 8, 2009 23:22:41 GMT -8
For what its worth, I'm starting an internship with a podiatrist/surgeon for the next nine months. Meghan, you'll be shocked to hear that he hates Portland Running Company with reckless abandon. Says they ruin feet for a living (with all the best intentions).
Lesson 1 he taught me: shoes are not what they seem. Michelle, I also loved those same shoes from the PRC, but after talking with him, I'll never go back there or buy "running shoes" again. You've got to read some of the stuff he gave me. I grabbed some of his notes from a lecture he gave.
He's also a marathoner, and a very good one at that.
Josh, sorry about missing out, I've got the crud something fierce. Don't buy shoes until you have the chance to get an examination. I'm free this week after Wednesday, and I'll come to you since I was a no-show yesterday.
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Running
Feb 8, 2009 23:24:07 GMT -8
Post by marcus on Feb 8, 2009 23:24:07 GMT -8
In the meantime, learn Michelle's stretching routine. That's a must, especially after a run.
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Post by meghan on Feb 9, 2009 6:26:32 GMT -8
Run barefoot?
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Running
Feb 9, 2009 12:09:24 GMT -8
Post by michelle on Feb 9, 2009 12:09:24 GMT -8
Meghan, my sister has been running since she was in junior high and also swears by Saucony's. She's tried other shoes, but she always goes back to the same shoe. She goes through a pair about every 6 months (she's training for her 5th marathon).
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Running
Feb 9, 2009 22:47:11 GMT -8
Post by marcus on Feb 9, 2009 22:47:11 GMT -8
He runs barefoot. But also wears shoes when on a road.
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Running
Feb 10, 2009 16:59:52 GMT -8
Post by Josh on Feb 10, 2009 16:59:52 GMT -8
How about eating/ drinking before a run?
The other day I had a banana and a bit more water than usual before a run and I actually had less of the muscle issues.
Any connection?
What do you guys do?
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Running
Feb 11, 2009 16:28:23 GMT -8
Post by michelle on Feb 11, 2009 16:28:23 GMT -8
The physiology of muscles is quite fascinating and I recommend learning about it sometime. I'm sure Marcus would love to go into it with you! I'm a little rusty (it's been 10+ years since I studied anatomy/physiology), or I'd give it a go. I guess the lay persons' answer to that question is, there could be a corelation. I don't believe that specifically having a banana and "extra" water just before a run is what stopped you from having the muscle pain. What I can tell you is that if you don't have enough energy ready to burn from carbs, proteins, etc., it can cause muscles to fatigue more quickly. Bananas are a great sources of energy. 1 banana has enough energy to fuel the body for a 45 minute workout, so it is a great choice for a pre-running snack if you are feeling hungry or tired. But you may be able to do the run without having a banana and not get sore muscles. And there is a link to water and sore muscle prevention, but again, if you are hydrated enough prior to the run, having a glass just before you run isn't necessarily the magic answer. The body is in different moods everyday and some days may feel more taxing during exercise than it does on others. I know on some days I'm tired and don't want to run, but I force myself to so that I stay on track. On those days, I can definitely feel a difference. I try not to eat anything too heavy before I run. If I'm super hungry, I'll have an apple or something to tide me over. When you run, do you push off with your toes when you are at the end of your stride? I was running yesterday and testing some things to see what could cause muscles to get tired more quickly. I pushed off my toes a few times and man could I feel a difference. That might be something to pay attention to.
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