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Man! I feel like a runner
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Thanks folks, I managed to get in with my physio and it's much as I assumed. Although the left hamstring isn't weak, in fact it's very strong.. as a result of being massively overworked :rolleyes:
I am peeved a bit as I thought the S&C I was doing would have been bringing the glute into action more, but I'll be adding a few more specific exercises to help with that and take it easier with running for a few weeks. I also need to make sure I'm actually activating the right parts of my leg when I am doing my home S&C - no point in doing it so religiously if I'm bloody doing it wrong (on one leg anyway).
No great harm done is the main thing, and I'm allowed run (just less... and not any speedwork). I might end up walking the Feb hills challenge if I get very bored at the weekend
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API wrote:Hey, personally I think the deadlift's are great for the hamstrings and the touching toes, whether that's putting your leg up on a wall and reaching to the toes or bending down with a straight back. Obviously it depends on how flexible you are but these work for me.
Cheers. I've a lot of single leg deadlifts in my future
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It's a right pain being injured especially when you've been so dedicated with your s&c work
The ole glutes not firing seems to be the cause of a lot of runner's problems, I'm convinced myself it's the desk job that is the cause for a lot of us. Hopefully you'll be back up to full throttle soon and in the meantime at least you can still run. Good luck with the recovery, you'll be bullet proof with all the new exercises on top of the old 
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It's a right pain being injured especially when you've been so dedicated with your s&c work The ole glutes not firing seems to be the cause of a lot of runner's problems, I'm convinced myself it's the desk job that is the cause for a lot of us. Hopefully you'll be back up to full throttle soon and in the meantime at least you can still run. Good luck with the recovery, you'll be bullet proof with all the new exercises on top of the old
+100% I blame the desk job for glutes not firing!
So for everyone with desk jobs and working from home desk jobs... absolutely need these in your S&C routine
Squats or jump squats
Walking lunges, reverse lunges
Single leg dead lifts
Any form of glute bridge
Leg raises, donkey kicks
Nearly every hip, hamstring and quad issue I've had down through the years were a result of the glute not firing. On the opposite side of that when my physio commented that my glutes were strong and firing.. I was in good running shape.
We generally get the aches in the big muscles hamstrings, quads, hips. But because they are big they seem to dull the ache and we push on.
One nugget I've gleaned for thousands of euro spent with the physios, is look after my calves and glutes and the rest will fall in.
Finally I've become an advocate of activation drills before a run. 5 minutes
I generally do leg swings (forward and sideways) and one or two of this rouotine
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Thanks for sharing that video! And 5 minutes pre-run is nothing really, just need to activate some cop-on as well as my glutes
I was thinking the same V. And even if some runs had to be cut 5mins shorter to allow the time - it would be 5 mins better spent doing the activation I'd say.0 -
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I do acknowledge all that, and I have tried to be conscious to not do too much all at once. I tried a few training plans last year, but took easy weeks between, and in fact most of December was easy before getting into a new one again.
Yes, I increased weekly mileage this year but it was one jump really and stayed around that instead of pushing on more which I know can be a problem.
Now unless someone wants to tell me I failed in being careful
So in this instance I am more inclined to blame lack of other movement with sitting around so much - and its probably no coincidence that the problematic leg is the one I always have curled up underneath me when I'm working..or reading in the evenings.0 -
Its all about movement. All those smaller muscles in the body need movement.
We are runners so the biggest muscles we use are glutes, quads, hams, calves, hips and core on top of the big yolk that beats the blood around to those big muscles.
So firstly we move those a lot right?
Injury risk 1)... we move them too hard/fast/too much too soon and over stretch/strain/tear...
Injury risk 2)... we run cold, suddenly springing those big muscles to action. Like you can do your back in bending down to lift something
Injury risk 3).... recovery. I'm super guilty of squeezing every minute from my lunch break to run, only to sit right back down for hours.
Now the small stuff
Its all the same They need movement, warming up and cooling down/stretching too. If you burst into S&C movements you risk the same stuff.
Warm up, activate resting/sleeping muscles!
To Swashbucklers point about S&C being the go to when injured. Its not important enough to do when you are running but its uber important to do when you are injured and want to get back running!
S&C can feel like a chore when injured if you don't usually do it. On the other hand if its part of your running routine already, then you can just build more of it and add variety to keep you occupied and not stressed about not running.
I get the perspective to only work the muscles you actually use for your sport. But your body is an engine. If you constantly tighten certain screws in an engine, the ones that are slowly becoming loose will one day fall off and scrape something or get stuck between cogs. Then the engine is suddenly at risk.
Very waffly post but for once I'd advise to sweat the small stuff 0 -
I was slightly dubious siging up for online s & c in the back of my mind I was thinking "sure I can just do all this myself" but the difference since starting a very well supervised class is exceptional. In the beginning it hurt to sit down because my glutes were actually working properly with proper form on squats, lunges etc. Even this morning doing mountain climbers i was reminded to make sure my wrists were under my shoulders considerably changing how the exercise felt (harder!).
Might be worth considering some supervised classes even for a refresher?
I sometimes think about bringing my yoga mat into the office a la shotgunmcos and doing some random squats/lunges/yoga stretches throughout the day to break up the sitting but thinking about it takes up all my energy so that's as far as I get 0 -
I do acknowledge all that, and I have tried to be conscious to not do too much all at once. I tried a few training plans last year, but took easy weeks between, and in fact most of December was easy before getting into a new one again.
Yes, I increased weekly mileage this year but it was one jump really and stayed around that instead of pushing on more which I know can be a problem.
Now unless someone wants to tell me I failed in being careful
So in this instance I am more inclined to blame lack of other movement with sitting around so much - and its probably no coincidence that the problematic leg is the one I always have curled up underneath me when I'm working..or reading in the evenings.
Definitely wouldn't say you weren't careful enough (mainly because I've only recently started following your log and I don't really know the full history).
Hope the previous post doesnt come across as preachy. I just know from my own experience that I've always blamed lack of s&c/supplementary stuff when I pick up an injury and, for me at least, its been more down to training load.
When I hear 5k plans, for anyone, I automatically think the risk of injury is higher. The hardest block of training I've been through was a period of 5k specific sessions. The shift in focus towards shorter/sharper/faster sessions can be a jolt to the body. Mightn't be the case for you though and your instinct is better than any eejit online saying otherwise. 0 -
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shotgunmcos wrote: »Its all about movement. All those smaller muscles in the body need movement.
We are runners so the biggest muscles we use are glutes, quads, hams, calves, hips and core on top of the big yolk that beats the blood around to those big muscles.
So firstly we move those a lot right?
Injury risk 1)... we move them too hard/fast/too much too soon and over stretch/strain/tear...
Injury risk 2)... we run cold, suddenly springing those big muscles to action. Like you can do your back in bending down to lift something
Injury risk 3).... recovery. I'm super guilty of squeezing every minute from my lunch break to run, only to sit right back down for hours.
Now the small stuff
Its all the same They need movement, warming up and cooling down/stretching too. If you burst into S&C movements you risk the same stuff.
Warm up, activate resting/sleeping muscles!
To Swashbucklers point about S&C being the go to when injured. Its not important enough to do when you are running but its uber important to do when you are injured and want to get back running!
S&C can feel like a chore when injured if you don't usually do it. On the other hand if its part of your running routine already, then you can just build more of it and add variety to keep you occupied and not stressed about not running.
I get the perspective to only work the muscles you actually use for your sport. But your body is an engine. If you constantly tighten certain screws in an engine, the ones that are slowly becoming loose will one day fall off and scrape something or get stuck between cogs. Then the engine is suddenly at risk.
Very waffly post but for once I'd advise to sweat the small stuff
Great post! Having spent my day looking at lots to do with aircraft engines, this analogy works well for me (even though I'm far from being an engineer) :pac:Annie get your Run wrote: »
Might be worth considering some supervised classes even for a refresher?
I sometimes think about bringing my yoga mat into the office a la shotgunmcos and doing some random squats/lunges/yoga stretches throughout the day to break up the sitting but thinking about it takes up all my energy so that's as far as I get
Well considering I am usually in the classes until level 5 arrives, it goes to show how much I have needed to pay people to oversee my exercising! I do try remember all the cues for doing each activity correctly, but its hard as you know yourself.Swashbuckler wrote: »
When I hear 5k plans, for anyone, I automatically think the risk of injury is higher. The hardest block of training I've been through was a period of 5k specific sessions. The shift in focus towards shorter/sharper/faster sessions can be a jolt to the body. Mightn't be the case for you though and your instinct is better than any eejit online saying otherwise.
No this is definitely true re the injury risks. To be fair the physio asked me outright why I was doing speedwork at all last week and I didn't really have a good answer :pac:Bungy Girl wrote: »One thing my physio tries to drum into me is sitting correctly when working or relaxing. I've made a conscious effort recently to sit with both feet flat on the floor when I'm at the desk and it is making a difference. It's harder in the evening when I want to curl up on the sofa! Physio recommends at least changing the side you curl up on periodically as a starting point. I think it's stuff like that that doesn't take up any time but just requires a bit of change in your habits can be effective in the long term.
I sit terribly all the time. I very rarely sit upright (unless I'm driving) so this needs to change...
Anyway, thanks for all the comments and feedback, even if it makes me feel like a drama queen over some minor enough hamstring woes 0 -
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