Got some issues on restarting my training after more than 1 year with an ITB injure. I´m increasing, km by km, the Pose Running too..after reading and reading a lot of papers and opinions, I´m gradually changing the way I land during running.
I already ran 3 marathons in the past 10 years, just for fun, cause I lik mountain biking too. My last one was in beginning of 2012,and finished on 3h45'. But after that, ITBand installed and I stopped everything till now.
I´m willing to find a training program to restart it all with no rush, to avoid injuries, and to be able to run a marathon by january, in a 3h30' timing, with speed training, interval , long runs, etc.
I can handle a nutritional plan, there´s a gym 1 block from home, and I guess I have until 6 days/week to train (mixing running, bike and gym), although just +/-1 hour daily.
What would you recommend?Is there any personal actual performance info that might be useful you to know before pointing out the best program in my case?
My very best regards and cool running for all!
Maybe some valuable data:
38yrs, 1,77m tall, 75kg, 16,5% fat
I've also been dealing with an IT Band injury for months, mostly while training for a half marathon.
The best advice I can give is cross train. My program included three days of running, plus two days of weights, and one day of yoga. When I was lazy about weights or the yoga, I was more prone to knee issues, when I was good about the cross training, no problem.
I finally saw a PT about the issue. She gave me some additional exercises, all basically to strengthen and stretch the muscles in my hips and glutes to prevent further problems.