Question:I got injuried in october when I was training for a 1/2 marathon, I
made a lot of mistakes b/c I am beginner, I increased my miles too
fast(10 miles in september to about 50 miles in october, I did not run
all of it and I did not cross train) and I ran on the street where the
surface is not flat. I got tendinitis of my lower leg and knee as well
as plantar fasciits.
that was back in october, now i am better(80-85 % better) but still
going to the doctor but I feel that maybe i don't have good
biomechanics or something. does it usually take this long to heal from
injuries and is normal for runners to end up with so many injuries at
onces.
what does this mean for my running future, should I forget about
marathons and 1/2 marathons? how should I train?
Answer:
Impossible to answer. You simply abused the hell out of yourself
over a short time. From 10 to 50 miles in two months. Either
you thought you were invincible or you had no guidance. You
know the first is not true and only you know the answer to the
second.
The first thing you need to do is get healed. This
will mean either backing way down or stop running.
Then you need ramp up at a much slower rate like
maybe 5%(many knew I was going to get this in).
Take a look at http://www.runnersworld.com/
and look into training plans and find a conservative
plan.
Once you get into a more conservative plan and
build a slow base, you will find if you have
any other problems. Once you get a base of 25-30
miles of injury free base then think about a
1/2 marathon with a 4 to 6 month build up.
You have the rest of your life to run so try
patience(adj) and not be a patient(noun).
The first thing you need to do is get healed. This
will mean either backing way down or stop running.
Then you need ramp up at a much slower rate like
maybe 5%(many knew I was going to get this in).
Take a look at http://www.runnersworld.com/
and look into training plans and find a conservative
plan.
I really needed it.
I am not running now and will not untill I get better, I am cross
training at the gym by going on the elaptic, bike, and strength
training, 4 to 6 times a week. I did not have much guidence to begin
with, I got alot of books but I was not able find a good training
program for my needs so I got my training program from the web,
asimba.com but it was not a good one. I also looked in to runner's
world, they only have programs that have 4 or more days of running. I
can only run 2 to 3 days a week (so they did not help me) and on the
other days I workout at the gym.
how many days do I need to take off from all kinds of training a week?
what are the rules/guidelines that training programs should have? for
example I know I shouldn't run everyday, increase mileage 5 to 10%
both daily and weekly. what else do I look for in training programs so
I can make sure it is a good program for me. and I also know now that
no training programs is made for me so I have to change it to fit my
life. I want to be able to change the training programs around so they
fit me, how do I do that?
All those training schedules are guidelines and not Bibles.
Take one that has 4 days and modify it for three. If it
means you have one more zero day, fine. Since your mileage will
be less, factor in your increases per your total mileage.
Error on the conservative side..
This is too hard to take a guess. Are you trying to hit the gym
and run on the same day? Are you working your legs hard in the
gym such as weights or stairmaster and then running on tired
legs the same or next day?
At first this is probably best especially with some
injury background already.
Another good question that can only be answered with
general terms. One that advocates a slow growth and
keeps you injury free. I know vague but worry less
about the mileage and more on staying injury free.
Even with a 5% growth rate you will soon get to
some significant numbers if that is your goal.
