How to give running another chance, a mini-FAQ for the running idiots

[Teh El Macho]

Good idea Macho. I'll get a new pair of shoes the 2nd. I think pretty much everything is closed tomorrow.

IT band. What is it.

?

It is the section of the fascia that runs from the tensor fascia lata muscle (a hip abductor) down to the lateral side of your knee. It's basically a very long tendon. When you run or squat, the it band gets shifted to the front and then to the back of side of your tight.

This constant rubbing can cause it to become inflamed and inflexible. When you squat, the gluteus pulls it, causing friction (and pain) on the outside of the knee. Sometimes it can cause pain at the hip. In any event, you lose flexibility.

This is a picture of what's on your leg:



And this is the fascia lata and the long tendon that is the IT band:



I stole this pic from somewhere. The parts in red show where it hurts:



And here is the fascial lata and it-band in relation to their opposite, the sartorius (a hip traverse adduction.)




To avoid/treat IT band pain, you do this stretch (search for IT-band stretch)





And you use a foam roller to perform myofascial release (a form of massage) in the area. Warning: it will hurt like a ************.



We have an entire thread (already in the sticky) covering myofascial release here: http://www.bullshido.net/forums/showthread.php?t=63985

[Poop Loops]

lol myofascial release sounds like a pr0n movie

[Teh El Macho]

It may sound like a pr0n movie, but it certainly belongs in the sadist department. That **** hurtz!!!!!!!

Give a try someday. You are going to curse me for the rest of your days for it :evil6:

[Rock Ape]

This thread has been very interesting and useful for me. I'm currently on a phys routine which involves running three times a week.

For the last two months all has been well with the running, I normally only run about 2 miles and vary the pace depending upon how I'm feeling on the day however, the last three outings I've suffered really badly with cramping in both calves and I don't know why.

I'm stretching (as I've always done) and my warm up also includes a good walk from my house to the start of the run but as I say, the last 3 runs have all been very non-productive.

Any clues ?

I'm drinking plenty of water, I don't drink alcohol much (very little actually) or smoke (at all) I'm using good quality running shoes and never had this level or repeated calf problems before.

I'm wondering if I've actually badly pulled or even torn some deep muscle fibers in both calves and the repeated pain is me not letting the actual injury from fully healing... If this is the case, what period of time should I lay off the running ?

--Dave

[Judah Maccabee]

Physio-rollers are the devil. Oh ****, my IT band HATED me.

I still have my roller in my storage locker, waiting until I need to pull it out again.

[tyciol]

Funny, I've been sort of stretching like that instinctively, because it's like horse stance doesn't have an opposite, but you can get the opposite 1 leg at a time this way.

[ignatzami]

I try to run daily, if for nothing more than to have gas for training and sparring. I vary it as much as possible--run on treadmills, outside, different locations, etc.

One thing I'd like to try is parkour http://en.wikipedia.org/wiki/Parkour , but I currently live in a flat mid-southern town that doesn't have the kind of terrain that makes a parkour run exciting. Anyone else ever try it?

I've done a lot of research into it, but never any formal training. http://americanparkour.com has a listing of traceur/freerunners and you should be able to find someone. Once things calm down in my life I plan on taking it up as a side hobby on top of my martial arts.

[Yojimbo1717]

Thanks to this thread, I didn't quit running after starting up a month and a half or so ago.

Treadmill twice a week (3.2 miles at 10 mph [I'm working up to it - I can do like 5/6 at 8 mph and do the last 1/6 at 10])
Trail for an hour three times a week.

[panthersix]

Didn't copy over too well, but here's a beginner running training program. I'm in week 2 starting on Monday. After next month, I'm signing up for a 5k or two, then 10k's till July, then it's

http://www.hopeformarrow.org/bearinfo2.htm

The BEAR in July. I've run it twice before and it's not bad until after the end of mile 3, then it's very steep switchbacks until the top for 2 miles. It's a smoker.


10-week training schedule for 5K Race
Week Mon Tue Wed Thu Fri Sat Sun
1 Rest or jog/run 1-mile run 1-mile jog/run 1-mile run Rest 1-mile run 60-minute walk
2 Rest or jog/run 1.25-mile run 1.25-mile jog/run 1.25-mile run Rest 1.25-mile run 60-minute walk
3 Rest or jog/run 1.5-mile run 1.5-mile jog/run 1.5-mile run Rest 1.5-mile run 60-minute walk
4 Rest or jog/run 1.5-mile run Rest or jog/run 1.5-mile run Rest 1.5-mile run 60-minute walk
5 Rest or jog/run 1.75-mile run Rest or jog/run 1.75-mile run Rest 1.75-mile run 60-minute walk
6 Rest or jog/run 2-mile run Rest or jog/run 2-mile run Rest 2-mile run 60-minute walk
7 Rest or jog/run 2.25-mile run Rest or jog/run 2.25-mile run Rest 2.25-mile run 60-minute walk
8 Rest or jog/run 2.5-mile run Rest or jog/run 2.5-mile run Rest 2.5-mile run 60-minute walk
9 Rest or jog/run 2.75-mile run Rest or jog/run 2.75-mile run Rest 2.75-mile run 60-minute walk
10 Rest or jog/run 3-mile run Rest or jog/run 2-mile run Rest or jog/run Rest 5K race

[panthersix]

Have you tried more salt or potassium before you run? I think if you had a tear you'd know, have you been to the medic's yet? I used to keep a runner's med guide when I was on active duty. You'd be surprised at all the over use injuries in airborne and spec ops units.

This thread has been very interesting and useful for me. I'm currently on a phys routine which involves running three times a week.

For the last two months all has been well with the running, I normally only run about 2 miles and vary the pace depending upon how I'm feeling on the day however, the last three outings I've suffered really badly with cramping in both calves and I don't know why.

I'm stretching (as I've always done) and my warm up also includes a good walk from my house to the start of the run but as I say, the last 3 runs have all been very non-productive.

Any clues ?

I'm drinking plenty of water, I don't drink alcohol much (very little actually) or smoke (at all) I'm using good quality running shoes and never had this level or repeated calf problems before.

I'm wondering if I've actually badly pulled or even torn some deep muscle fibers in both calves and the repeated pain is me not letting the actual injury from fully healing... If this is the case, what period of time should I lay off the running ?

--Dave