I started week three of #C25K last week. My first day running the week three intervals went great. I made it through every run. Then it progressively went downhill form there. I decided to re-do week three for another week so I could get more comfortable with it before moving on.
The last two runs, especially the most recent on Monday night, got progressively much worse though. Almost immediately after my warm up, when I started to run, my calves tightened up and started to burn. At first it was typical workout burn, feel-good hurt. Then they tightened so much I had to stop and walk. As I continued to walk a mile, I started to get a sharp pain in my right ankle.
I have a relatively high pain threshold, but by the time I got home, I was limping and whimpering a bit. It was pretty pathetic.
I posted a plea for help to my runner-friends on Facebook, and here’s some of the suggestions I got:
I’ll admit I’ve been a little lax in this area. The first weeks of C25K were easy enough that a warm-up walk was enough. Not so anymore. I’ve been reading a lot of articles about static vs. dynamic stretching to figure out what will work best for me.
What’s your favorite stretching routine?
Treat the Injury
Do strength-building exercises on off-days
This falls into that “I know I should be doing this, but I’m not”-category as well. What are your favorite strength-building exercises/routines?
Get custom-fitted for running shoes
Right now I’m running in Saucony Kinvara 4s. They’re good shoes, but I bought them on sale on Amazon, not after a custom-fitting. I figured once I proved that I was going to stick with the hobby of running, then I’d spend the time and money getting custom-fitted. I guess it’s time pretty soon, before I do any real damage.
Water, water, and MORE water
I have good and bad days when it comes to water intake. Some days I chug down glass after glass, other days I get to dinnertime and realize I haven’t drank anything all day. I have a shiny new Kleen Kanteen that I got from the Whole Foods Co-Op when we became member-owners last month, so there’s no excuse not to have water with me at all times!
Increase your magnesium intake
According to this article from Runner’s World, magnesium deficiency reduces endurance and reduces “DPG” which is needed to deliver oxygen to muscles. (Who knew?) I have a big bottle of magnesium supplements left from when my midwife had me take them to try & stop my labor with Myles. I’ve started taking one a day (for now) with my multivitamin.
Have I missed anything? What other ideas/advice do you all have for keeping active when injured, or how to get stronger and prevent future injuries?