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I've posted a number of different running questions sorry on here, but always good to come to the hive mind....
Been following Runna app plan, i only started running in December with Couch 2 5km and was fine, in that i was happy doing 8-10km by end of month, but all my runs were predominantly off road and all at a slower pace.
I have an entry for London Landmarks half marathon at start of April, so don't want to miss too many sessions
Following the plan, it now has me doing one "progressive" run per week, where you warm up and then do some speed work in middle before cooling down, in addition i have always done a good 5-10 minute warm up, then 10-20 stretching on return.
But last week after runs, my hamstrings into glutes are ridiculously tight, i don't think it is an injury as such, in that once warmed up i have range of motion and it is not painful, i just do not bend in the middle at all, especially once i have been sat down a while! i have been doing mobility work, and actually for a 49 year old prop-forward, i am quite flexible.
BUT.. i think i have been doing it wrong, in that coming back from run, i have been doing a lot of static yoga type stretching, and this apparently can make it worse if already tight?
It is getting to the point where the stiffness effects the way i run, making me even more flat footed.
I am also following the plans strength sessions to, which have a lot of single leg squats, deadlifts RDL's etc
Any suggestions?
Back off a bit and drop mileage for a while? Have a week off running and focus on dynamic strength work?
I have a similar tightness, particularly in my left leg. I don't really notice it whilst actually running, just when doing yoga/stretches. I'll try to do some warm-ups and cool-downs but often skip this if I'm out with the club and meeting up in the cold, wet and dark. On the other hand, it doesn't seem to get any worse, and part of me is just resigned to maintaining what I already have. I guess that if I was 17 years younger I might make more of an effort though 🙂
Mine is ok if i am moving, but had meeting where i had to sit down for 2 hours straight, and could barley stand. i just seize up!
Using a foam roller helps me. If I want to run consecutive days then it’s essential otherwise my hamstrings are murder!
Foam roller is on the purchase list, i thought i was quite strong and flexible, i ride a singlespeed every where and been doing strength and flexibility work for last few years, but something about running doesn't like me!
This is a good take on why they might be tight and what you can do about it - i.e. sit less (get a standing desk?) and work on loosening your hip flexors and strengthening your glutes / abs.
I'd second the foam roller as well though - i tend to do that as a pre-run thing to loosen them up and only really do stretching after when thoroughly warmed up.
Did the problem start after doing the progressive run? When running faster you could be lengthening your stride, which will stretch these muscles in ways other activities haven't in the past. One of the problems in taking up running when you've got good aerobic capacity from other endurance sports is that you'll have the "engine" to push harder than your leg muscles can currently cope with, perversely making it more likely to injure yourself than someone who's been inactive.
If it could be linked to the start of the progressive runs where you've added speed work, maybe change the focus from running faster to increasing your cadence during the intervals? This should reduce the stretch whilst increasing the effort
You've got the target of a half-marathon within a few months of starting running, and the biggest risk to achieving that goal is running too fast, too soon.
Thanks all. Singlespeedstu, i had been put off running for over 20 years, i dislocated my knee in my 20's and that cost me army career with a few other injuries.
But it became harder and harder to get people to sponsor me to ride a bike, so thought i'd quietly do C25K and felt fine up to about 10km, and thought i was strong enough as done a lot of single strength work and yoga over last few years, but it was after trying to do the last two "progression / speed work runs" that it started, but it isn't like normal stiffness you get after gym that fades after a couple of days, this has been a couple of weeks now
I did read one article that said static stretching can actually make it worse
All the above are fair and sensible comments but I’ll take a different tack.
The Runna app is very aggressive in its approach, the works outs it suggests are tough, some may say to tough. Mrs Lunge used it to train for a 10k and it damn near broker her. She tried the Coopah app and it was much more sensible and sustainable long term.
So what I’m saying is think about the runs you’re doing, and maybe look at other options and plans.
When I was running a lot I was stretching every night before bed, it was the only way to keep hamstrings, IT band etc from tightening up over time
I stretch every day, there was a physio on the Joe marler podcast who said it solved 90% of problems, the chris hoy book said 10 secs each side, each area. Since starting stretching I ve felt really good, may be a placebo but it works for me.
I'd recommend going to a physio TBH - especially as a cyclist switching to running. Even if they just do an assessment.
They will do a load of movement tests, and resistance tests that are really good at identifying any issues.
I've just been in to a clinic at work (I work at a Uni, so had a student and a member of staff). I came off the bike in ice, slow speed, but the pain was bad (I reckoned broke something) - A&E, x-ray - nothing. Hobbled off on holiday (pre-booked) with 'assistance' to get on plane. All OK. Back home, still sore, so took advantage of discounted works physio. Big plus, student also had a genuine bad injury to look at.....
An hour later, loads of poking, and some heavy load pressure on my pelvis from the staff member, consultation with one of our consultant level people - erm, we recon you have a hairline fracture in the pelvis that's been missed on xray. I'm not going back for 12 hours in x-ray so I'll treat what the expert physio people at work have said.
I wouldnt bother with stretching at all, there is no accepted evidence that it prevents or resolves injuries and you could be doing other more effective things. such as a longer warm up or foam roller as above, post run.
there was a physio on the Joe marler podcast who said it solved 90% of problems,
I would love to see his evidence.
If the sessions are too tough them I would suggest reducing them, dont be a slave to them and a good coach would interpret your response to effort. Dont persevere as you will almost certainly become injured. Try reducing the pace of them first then if you still dont feel recovered reduce the distance, try to use the sessions as a guide and dont feel guilty if you have to skip or adapt one. We all respond differently and try to run a bit by "feel" run a bit further or faster if you feel good and reduce the load when you dont. Im not really a fan of "schedules".
Thanks @surfer - i am ok fitness wise, and i seem to be ok building distance, it was as soon as speed work came in, hamstrings and glutes are really tight, to the point where i had to walk across office almost goose-stepping!
I probably have terrible technique, feel like i am very flat footed, which doesn't help
Hmm, I think I'd like to do a bit of stretching myself. My concern with what you describe is that they can develop into a proper injury, and might also spread up to your back or down into your calves. Typical cyclist injuries.
I d be doing some very simple stretches in the calves, hamstrings, glutes and lower back. I'll assume you've decent core, but I'd do some glute bridges as well.
I dont like injuries, tightness, that affects running style.
Stretch them out immediately after returning home and then again for about half the time, 2 more times in the day. It’s make a substantial difference. I find that you don’t need to stretch after cycling, but running, for me, it’s essential, especially after either a speed or distance run.