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1451 Views 4 Replies Latest reply: Sep 3, 2012 5:09 PM by chele519
MSCoastGal Rookie 2 posts since
Sep 3, 2012
Currently Being Moderated

Sep 3, 2012 10:17 AM

Running has taken me from IT girl to IT band victim

Newbie runner here! Started in March. My girlfriends and I have planned to run the Disney Wine and Dine 1/2 in November to help motivate us to keep running. I have been following the Hal Higdon's 10k and 1/2 training plan.

All was good, until my hip and knee started hurting. Went to the ortho and he diagnosed as IT band weakness. Gave me steroid pack 12 weeks out from race and wants me to do islolated leg strengthening, particular the quads, besides all the stretching and yoga that I do.

 

 

My question is I am kind of confused about where to start back my training. I took this past week off due to a kidney stone. I have 10 weeks left before race and need to hit it hard but maintain injury free. The week before I ran 3 miles on Tuesday/Thursday and 4 on Sat but I was on steroids:)

 

Any Advise??

 

  • ydiez Pro 141 posts since
    Nov 7, 2011
    Currently Being Moderated
    1. Sep 3, 2012 10:43 AM (in response to MSCoastGal)
    Running has taken me from IT girl to IT band victim

    I am a little confused about the training plan you are following, are you doing both at the same time?

     

    Probably a bit more information on your level of fitness and previous running experience would help, but at first glance it looks like you might be trying to do to much. I do not know much about the injury you describe, but first of all I would make sure (probably consulting the ortho you mention or some other specialist) that it is not caused by overtraining.

     

    Once this is settled, I would make sure that the injury is well cured before running at all (and running while on steroids does not sound like a good idea). I know how frustrating it can be to be sidetracked, but in the end you will be able to train more and better if you take it easy.

     

    Concerning "getting back on track", one common convention is that you need about two weeks for every week that you have been off the tracks to recover your phisical shape. While this does not really have to hold I would advice to take it easy. Ideally you should regain your previous level of fitness and then continue the training plan were you left it, but as you are already using a "one size fits all" training plan, you can probably tinker with the formula (as Highdon himself suggests) and maybe skip some weeks if the training load is not increased drastically.

     

    Finally, good luck with your race, I am sure you can get some positive (and more expert) feedback in this forum, whish you a speedy recuperation and many happy miles.





    Current PB:

    5k: 20:12 (December 31st 2012)

    10k : 42:30 (March 9th 2014)

    Half Marathon: 1:35:27 (February 3rd 2013)

    After completing my 10th HM it's marathon time! The goal is set for March 15th (tentatively at 3h20min, but it sound like science fiction at the moment so I might adjust it down).

  • lenzlaw Community Moderator 10,432 posts since
    Jan 18, 2008
    Currently Being Moderated
    3. Sep 3, 2012 1:42 PM (in response to MSCoastGal)
    Running has taken me from IT girl to IT band victim

    What's holding you back is how much your knee and hip bother you.  Assuming it is ITBS, you should acquaint yourself with the use of a foam roller.  You can find stuff on YouTube.  It sounds like you've only missed a week (or 2 or 3, it's not clear).  (Hopefully you passed the stone.  Been there, done that - no fun.  Pay great attention to hydration.)  If it's only one week, and your knee and hip are OK, pick up where you left off.  Three weeks - go back easy and take at least a week to get back into it.  You'll have to resume by feel in any case, because of the knee/hip.  Your main goal now is to get to the start line (reasonably) healthy.  So no "...need to hit it hard...".  Relax, take it easy, get back to training with no pain.  Hopefully you'll still have time to build a little distance..  When I ran my first half-marathon, my previous long run was a 10K, 10 months earlier.

     

    Len





    Len

  • chele519 Rookie 340 posts since
    Dec 14, 2007
    Currently Being Moderated
    4. Sep 3, 2012 5:09 PM (in response to MSCoastGal)
    Running has taken me from IT girl to IT band victim

    I'd suggest getting a rumble roller.  I've had IT band issues for years and a regular foam roller never did that much to help it. Over the winter I got a Rumble Roller as part of P90X2 and I have not had any IT band pain at all this year. I even did a hilly 10 mile race over the weekend that in the past would have caused me knee pain and I had no trouble. If you are not familiar with a foam roller, it will be very painful at first, this means that you really need it. After using it for a while, it gets much better and you can maintain on a few days a week. It's also great on calves, hamstrings and piriformis. check out rumbleroller.com

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