Startin runnng again - need advice

Scrutor said:

I had to give up running a couple of years ago because of
constant problems with my Achilles tendon. I will admit,
that I used bad running methods then - no warm-ups or
stretches, etc.

Can anyone advise me as to what the best things are to do
before a five-kilometre run? I'd appreciate any help.

A four kilometre run?

--
Bully Protein bars -- proteinbars.co.ukproteinbars.co.ukOpen ↗
Everything else -- proteinbars.co.uktmof.htmlOpen ↗

"Scrutor" <[email hidden]> wrote in message
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Quoted message said:

I had to give up running a couple of years ago because of
constant

problems

Quoted message said:

with my Achilles tendon. I will admit, that I used bad
running methods then - no warm-ups or stretches, etc.

The latest research seems to show that there is no benefit
in terms of injury reduction in stretching before sports.
Warming up can help, and it is best to be as sports-specific
as possible.

Quoted message said:

Can anyone advise me as to what the best things are to do
before a five-kilometre run? I'd appreciate any help.

Start slow. Use the first kilometre or whatever as
your warm up.

Ellis
--
Apply yourself. Take a few risks. Have fun with it.

Quoted message said:

Quoted message said:

I had to give up running a couple of years ago because of
constant problems with my Achilles tendon. I will admit,
that I used bad running methods then - no warm-ups or
stretches, etc.

Many years ago, to deal with a sore achilles, I did some
static stretches after the runs and pains went away. The
logic given: that a limber calf unloads the achilles and
allows it to heal between runs.

You can do some strengthening exercises for this as well,
with emphasis on the gastrocnemius and soleus, in eccentric
contraction.

Quoted message said:

The latest research seems to show that there is no benefit
in terms of injury reduction in stretching before sports.

Especially, stretching before warming up. It begs the
question why not. We know stretching stresses cold muscles
and other tissues. And we know static stretching triggers a
stretch reflex that resists elongation. Ask a PT familiar
with PNF to demonstrate three ways to overcome this reflex.

If we stress the cold muscle with static stretching, it
should fail sooner. The more vigorously one stretches, the
more pronounced the stretch reflex and the more we "tear"
the muscles.

Other common ailments you can anticipate, that have somewhat
similar solutions: runner's knee (PFS and ITBS), plantar
fascitis (PF), shin splints (MTSS), sciatica from a tight
piriformis muscle, ... As long as you back off until you
learn how to cope they need not be of any longterm
consequence.

Stretching certainly won't help if we just run harder and
longer, until injury. So, learn to run within your present
limits, understand "scientific" training methods, learn
about your particular needs for shoes, running surface,
running form, recovery from training, ...

Warming up can help,

Quoted message said:

and it is best to be as sports-specific as possible.

Unfortunately, running is plyometric--your legs impact
pavement. With a sore achilles, taking the first running
steps cold must be the worst thing you can do. So, in
this instance, the more specific the warmup, the greater
the damage.

Massage the calf as vigously as you can, gradually removing
any soreness. Warm up the tissues using a resistance drill
such as spinning on an exerbike. Walk for many minutes on
your course. Only then begin a slow run. If you use a low
impact heelstrike when you first begin to shuffle,
contracting the shin muscles signals the calf to release on
each stride. Do your PNF or contract-release stretching
after the runs.

Quoted message said:

Quoted message said:

Can anyone advise me as to what the best things are to do
before a five-kilometre run? I'd appreciate any help.

Start slow. Use the first kilometre or whatever as your
warm up.

In article said:

I had to give up running a couple of years ago because of
constant problems with my Achilles tendon. I will admit,
that I used bad running methods then - no warm-ups or
stretches, etc.

Stretches aren't going to prevent you from hurting your
achilles tendon ...

Quoted message said:

Can anyone advise me as to what the best things are to do
before a five-kilometre run?

What you do *while* you're doing the 5k run is more
important.

Quoted message said:

I'd appreciate any help.

Here's a description of what not to do:

<advice type="bad"> Run exactly the same route and exactly
the same distance every day. Run the route as fast as you
can. You will make rapid gains as a beginner, so make sure
you bring your stopwatch and set a new "PR" each time you
run. If todays run is not faster than yesterdays, it means
that you're doing something wrong. </advice>

The above is a pretty accurate description of the way
beginners often approach training, and it often leads to
long lasting soft-tissue injuries (like achilles
tendonitis). It did so with me. Some things you can do to
address this:

(1) Train at the proper pace. If you have some idea as to
how fast you are capable of running 5k, a good rule of
thumb for a typical training run is about 1:45 per
mile slower, which means that your ordinary training
runs should be *several minutes slower* than an all
out effort.

(2) Vary the distance you use to train. If you always run
5km, you will not have any sense of what an aerobic pace
is, because at such a short distance, you don't need to
maintain a purely aerobic pace. If your normal run is
5km, do a single 10km run each week.

(3) Don't always bring a stopwatch with you. Getting rid of
the stopwatch relieves pressure to run fast. A heart
rate monitor may be useful -- heart rate monitors are
good for monitoring intensity and making sure you're in
the aerobic range. When you're training with a heart
rate monitor, you try to keep your heart rate in a
certain range, and either slow down or take a walk break
(followed by a return to a slower pace) when your heart
rate exceeds a certain level.

(4) Pay attention to breathing. If you need to breathe every
4 steps, you are probably going too fast. You should be
able to maintain one breath every 6 steps or so (I
actually breathe 3-3-2 so that I can play music in 4-4
time signatures in my head and still breathe at an easy
pace). You may *prefer* to breathe every 4 steps, but if
you do so, it should be because you want to, not because
you need to. If you need to breathe more often than once
every 4 steps, if this happens, you're overextended
(should never happen except at the end of a race) --
stop and walk.

(5) Vary your training routes. Consider using a heart
rate monitor to keep track of intensity. You'll know
with acceptable accuracy how far you ran based on
effort level (heart rate monitor) and time --
acceptable for the purpose of logging milage anyway.
You won't know your exact pace, or compare your
workout "speed" to other workouts, but this is
actually a good thing (because you shouldn't be
gunning for a PR every workout)

Cheers,
--
Donovan Rebbechi pegasus.rutgers.edu~elflordOpen ↗

"Scrutor" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

I had to give up running a couple of years ago because of
constant

problems

Quoted message said:

with my Achilles tendon. I will admit, that I used bad
running methods then - no warm-ups or stretches, etc.

Can anyone advise me as to what the best things are to do
before a five-kilometre run? I'd appreciate any help.

if i was you i probally start off with a 3.1 mile run

Check out:

sportsinjurybulletin.com0031a achillesOpen ↗
tendonitis.htm

I suffered from achilles tendonitis for the past 20 years,
and the exercises listed on this site are finally allowing
me to run pain free again.

Ed Friedman

On Tue, 16 Mar 2004 15:29:58 +0100, Also Sprach "Scrutor" <[email hidden]> :

Quoted message said:

Can anyone advise me as to what the best things are to do
before a five-kilometre run?

--
"Sounds a bit like Cossie's Low Fat Ketogenic Bulking Diet." - rj
"Symmetry and proportion don't count for [censored], as long as the [censored] are large." - JC Der Koenig
"Personally I like to keep my advice that kills to a minimum." - Zaf
John
[uk.rec.bodybuilding] - urb.org.ukurb.org.ukOpen ↗
sports-supplements.co.uksports-supplements.co.ukOpen ↗

Quoted message said:

Quoted message said:

Can anyone advise me as to what the best things are to do
before a five-kilometre run?

Oh, goody. Another round of steroid-addled posts of
vulgarities no doubt coming our way.

"TopCounsel" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

Quoted message said:

Quoted message said:

Can anyone advise me as to what the best things are to
do before a five-kilometre run?

Quoted message said:

Oh, goody. Another round of steroid-addled posts of
vulgarities no doubt coming our way.

My first piece of advice to OP is don't cross-post running
questions to bodybuilding groups.

Bill wrote:

Ellis said:

Quoted message said:

Quoted message said:

I had to give up running a couple of years ago because of
constant problems with my Achilles tendon. I will admit,
that I used bad running methods then - no warm-ups or
stretches, etc.

Quoted message said:

Quoted message said:

The latest research seems to show that there is no benefit
in terms of injury reduction in stretching before sports.

Quoted message said:

Especially, stretching before warming up. It begs the
question why not. We know stretching stresses cold muscles
and other tissues. And we know static stretching triggers
a stretch reflex that resists elongation. Ask a PT
familiar with PNF to demonstrate three ways to overcome
this reflex.

IIRC the last review I read (would have to dig it up but
within last couple months in RRN, PP, or SIB) only concerned
itself with special circumstances (possibly elites, as an
example). Within any study some people will benefit from
proper whatever (exercise, stretching, etc), some people
won't. The averages, standard errors (sometimes), and
significance (some will publish p values) are what is
published. IIRC, one study had a p near 0.20 (maybe .25, but
can't find paper at moment), and correctly indicated that
there was no significance.

However, from a user's point of view, I see a p of .25 as
something where there was a trend toward something working.
And I may be the same set of circumstances as someone where
it worked - or I may be in a completely different population
of people so the paper is irrelevant, or close to it.

I know that I've found that "appropriate" stretching works
for me - operational word being "appropriate" including
having muscles at least a little warm - esp. for achilles
issues. Some are things my PT taught me, including what he
called muscle energy techniques, which are related to PNF.

Dot

--
"Success is different things to different people" -Bernd
Heinrich in Racing the Antelope

Thanks (to most of you) for the very informative replies and
advice. I shall read through it all, and apply the stuff
that is useful. Hoping to get in the kilometres again soon.

Cheers.

"Scrutor" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

I had to give up running a couple of years ago because of
constant

problems

Quoted message said:

with my Achilles tendon. I will admit, that I used bad
running methods then - no warm-ups or stretches, etc.

Can anyone advise me as to what the best things are to do
before a five-kilometre run? I'd appreciate any help.

Why would you start jogging again, after "constant problems"
forced you to quit before? That's like kicking a cocaine
habit, and then snorting again................but with a
smarter approach. I'm not saying you shouldn't do it, but we
don't want to see posts from you in a few days, concerning
your sore hooves.

eat fish

Dear Scrotum, UR welcome.

"Scrutor" <[email hidden]> wrote in message
news:<[email hidden]>...

Quoted message said:

Thanks (to most of you) for the very informative replies
and advice. I

stupid punkass [censored]

"Scrutor" <[email hidden]> wrote in message
news:<[email hidden]>...

Quoted message said:

I had to give up running a couple of years ago because of
constant problems with my Achilles tendon. I will admit,
that I used bad running methods then - no warm-ups or
stretches, etc.

Can anyone advise me as to what the best things are to do
before a five-kilometre run? I'd appreciate any help.

"Penile Dysfunction" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

stupid punkass [censored]

"Scrutor" <[email hidden]> wrote in message

news:<[email hidden]>...

Quoted message said:

Quoted message said:

I had to give up running a couple of years ago because
of constant

problems

Quoted message said:

Quoted message said:

with my Achilles tendon. I will admit, that I used bad
running methods then - no warm-ups or stretches, etc.

Can anyone advise me as to what the best things are to
do before a five-kilometre run? I'd appreciate any help.

[email hidden] (Miss Anne Thrope) wrote in message news:<[email hidden]>...

Quoted message said:

Why would you start jogging again, after "constant
problems" forced you to quit before? That's like kicking a
cocaine habit, and then snorting again................but
with a smarter approach. I'm not saying you shouldn't do
it, but we don't want to see posts from you in a few days,
concerning your sore hooves.

You know, I never thought I'd see the day that Ann
Thorpe would actually give REAL, LOGICAL, advice, but
"itt" just did.

Scrutor said:

"Penile Dysfunction" <[email hidden]> wrote in
message
"]news:[email hidden]...

Quoted message said:

stupid punkass [censored]

"Scrutor" <[email hidden]> wrote in message

news:<[email hidden]>...

Quoted message said:

Quoted message said:

I had to give up running a couple of years ago because
of constant problems with my Achilles tendon. I will
admit, that I used bad running methods then - no warm-
ups or stretches, etc.

Can anyone advise me as to what the best things are to
do before a five-kilometre run? I'd appreciate any help.

I thought that was obvious. He has penile dysfunction!

--
Bully Protein bars -- proteinbars.co.ukproteinbars.co.ukOpen ↗
Everything else -- proteinbars.co.uktmof.htmlOpen ↗

Shut up you english scrotum. We don't allow english [censored]
here. So just go away before I ban you, and delete all of
your posts.

"Scrutor" <[email hidden]> wrote in message
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