Stretching really is important!

I must admit that up until now, I have rushed my stretches.  I have spent minimal time on this important preparation and conclusion to a run because I am impatient (It's a character flaw). Unfortunately with me, most lessons need to be learnt the hard way, but I vow to now respect the stretches and dedicate more time to them!

Runner's Knee is caused by a tight ITB (iliotibial band).  This is what I seem to have.  Mid-week, I went out for a run (my knee seemed fine) but the knee pain started at 3 miles into a 5 mile run.  The pain, coupled with a bitterly cold, gusting wind made it my most miserable run to date.  I walked large parts, as I was barely moving forward when running and had really had enough.  As a result, I now HATE the wind!  I will happily run in snow and rain, but the wind does me in.

I tried to focus on the words in this picture, but it made no difference.  At that moment, I didn't care if I was becoming stronger.....I just wanted to get home!


I consulted the folks at www.fetcheveryone.com and a kind member suggested a page with iliotibial stretch exercises I should try.  My brother, who runs a Crossfit gym (check out his gym) in the USA, suggested that ITB, along with other problems, can be traced up or down stream (so it could be stemming from hips or ankles)

With all of my new gained knowledge, I did some of the ITB stretches and hip mobility stuff before my run today.  My expectations were very low. I was only going to do 3 miles, but once I got going and realised that everything felt right, I kept going and had a great 7 mile run.  My knee hurt at the end, but I did more ITB stretches when I got in and seem to be OK.

Apparently, ITB is a common problem in runners.  Hopefully, now that I am aware of it, I can keep it in check.  (A foam roller has been ordered!) ....so I'm now only slightly behind with my training for the North Lincolnshire Half Marathon but at least I'm running!

Runner's Knee

So, it looks like I have an injury....

It manifested itself towards the end of one of my toughest runs to date.  Tough, not because of the distance, but because of the WIND!

The plan had been to run at least 8 miles this morning, as I need to get training for the Scunthorpe Half marathon at the end of April (http://www.northlincshalf.co.uk/).    I was feeling good, despite the weather, and managed fine on the crunchy snow that hadn't yet thawed on the canal path.  I coped (just about) with the 2 head winds I ran in slow motion into!  When I finally reached the relative safety of my village, I started a 'limpy run' because my outer knee was hurting so much.  I cut dead my plans of an 8 miler and settled for 6.5 instead, and home!

My knee has niggled the past few runs, but it has made it clear - it won't be ignored anymore! I consulted Dr Google and found this information on knee injury:  http://therunningbug.co.uk/training/injury/b/weblog/archive/2012/03/21/knee-pain-identifying-and-treating-knee-pain-in-runners.aspx


Hopefully, with a bit of rest, stretching and massage, this 'Runner's Knee' will pass and I can continue training for my first 13.2!

Mixing It Up

"If all you do is run, you're bound to get injured"

This is something I read a long time ago, and then filed at the back of my mind.  I have been road running for a quite a while now, without doing anything else.  The intention has been there - I've meant to go swimming, go to Yoga or a Kettle Bell class, but somehow, I've always chosen to don my trainers and hit the great outdoors for a run.

This wise snippet has worked its way to the fore of my memory recently as I have started to HURT!  I have 'body niggles' that I can probably attribute to  running, so I decided it was time to mix it up.  After hearing lots about Kettle Bells, I decided to give them a go.

I first tried the Kettle Bells (along with the instructional DVD) on Saturday morning.  It was not a success. I was grumpy to begin with; I'd had a bad week at work and the bad feeling hangover was lingering, the kids had woken up at the crack of dawn (when all week I'd had to haul them out of bed) and no doubt the dog had also annoyed me (she usually does in the mornings!) Anyway, I opted for the Kettle Bells work out instead of a run. I went into a different room to everyone else to exercise, but my son kept running in front of me shooting imaginary Clones, the dog thought I wanted to play with her when I was stretching, (the Downward Dog stretch nearly resulted in Flattened Dog as she proceeded to lay under me!) and my daughter decided to get involved and match a kettle bell to each family member (8,6,4 and 2KG became Daddy, Mummy, Big Sister and Little Brother).  Then kids then started to fight over the kettle bells.

So I switched off the DVD, pulled on my trainers and was off into the great outdoors for a 5 mile run. It was bliss.  It cleared my head, and reminded me that while I am running, only the pain can get me.  (Pain is inevitable, suffering is optional - Murakami)  Nobody can ask me for hot chocolate/brioche/Weetabix or to sit with them while they are on the toilet!  It's just me and my head!

I'm going to heed the advice of the pro's and work on strengthening my core.  I know that running on its own will lead to problems, and I certainly don't want that....(there will be no escape if that happens!)  I have since done a Kettle Bell work out, but picked a time when the kids were at school and I only had the dog to contend with.

Running and Mothering

Before I had kids, I thought motherhood would be a bit like the top picture:

....but I soon discovered, it was a lot more like the bottom one.

A lot of women (me included) start running after having children.  Not only does it help to get back into shape, but it's gives a sense of identity, other than 'mother'.  It ensures that you do something else with your time other than the usual cooking, cleaning, doing laundry, ironing, ferrying about to parties and hobbies (not to mention squeezing in work!)

I absolutely adore being a mother - the kids give me so much happiness, but I think having my own hobby makes me a better person, and hopefully, a better mother.

On Mother's Day, many of us will have hoped for one of the following:

which I suppose, essentially = Time Out.

Because running has become a form of Time Out for me, I went for a run.

To all the other running mothers, Happy Mother's Day!

Norton 9 - Race Report

Before this race, I was apprehensive for a number of reasons.
1) The distance (had previously only run 8 miles)
2) It was an undulating course, and there were HILLS!
3) Headphones were not allowed

And here I am to say, that it was a great race. There was a warm, friendly atmosphere, it was very well organised and it was fun (if you like running - which I do!) As a newbie runner, I have only run the Sheffield Bupa 10K and Leeds Abbey Dask 10K. This was the first race where I rocked up and thought "Oh, these are serious runners!" The majority of people were Club Runners. I saw t-shirts from Hull, Scunthorpe, Barnsley, Wakefield and Tickhill, and of course, the group of Sweatshop runners. It all started off at quite a pace too - 8.03 min/mile. I knew this was too fast for me, especially if I needed to tackle hills at 5.5 and 7.5 miles, so I slowed to just below 9, which is where I usually run.

I love the feeling of having challenged myself, and come out the other side - alive! (That said, I'm not sure how I'll feel tomorrow...let's just hope the 'skins' I'm wearing do their job!)

The lack of music to motivate me was my main worry, but it really didn't bother me today. I think I do need music when I run alone, because it can be very boring, but in a race, there's so much going on to distract you.

So, yes, I would certainly recommend the Norton 9, and I will do it again - but maybe not tomorrow!