8 replies to this topic

[lindyloo123]

This will be my first half marathon and training is going pretty well at the moment. I have injuries that are waiting to rear their ugly heads so I have to be careful of the amount of running I do. Presently I am doing one long run and two shorter ones. I'm starting to feel as though my foot (plantar faciitis) is playing up. In the past I've managed to do a fairly rapid build up to a run ( 15 km Run for Kids) and so haven't had too much problem.  However I've put in a much longer build up to this one.  My  question is- what is the best way to build and maintain fitness for this run without doing too much running. On my longer runs I've run 16km but I'm feeling that if I go longer than that or do it too often then I won't be in one piece for the actual run!  All suggestions will be very welcome.

[Davo]

So you've got - what - five weeks to go?
Try to do at least one run of 18k (if you had a longer time frame I'd recommend a 21k run, but perhaps not in your case).
Perhaps your shorter runs could be a bit shorter and you do 3 per week. You don't say what distance your short runs are.
Beware that PF !  It's horrible. If it gets any worse, go and see a podiatrist before it really blows up. One thing I recommend to keep it at bay is to have a small (about golf ball size) rubber ball at the side of your bed. As soon as you get out of bed in the morning, roll the soles of your feet over the ball for a little while. This massages the muscles on the bottom of the foot and brings new blood to the area. It also massages the tendons and ligaments and warms them up for the day's activities. Even a tennis ball will do.
When you run, don't land on your heels too hard. This is a major cause of PF. Look at some of the threads on running styles and try to land mid-foot. Try to keep light on your feet, like running on egg shells. Heavy landing and pounding will play havoc with your feet - not to mention the rest of your body!
Lift your body out of your pelvis: imagine that there's a rope attached to your head, pulling you up to the sky. Read about the Alexander Technique, which says just that.
Good luck! It's a great adventure!

Edited by Davo, 27 August 2011 - 09:36 PM.

[lindyloo123]

Thankyou for the advice- really appreciate it. My shorter  runs are really short- 3km and a mix of weights interspersed by 3 min running on treadmill ( for about an hour in total). I was thinking shorter more frequent runs might be the answer and also adding cycling and swimming. Perhaps that and maybe a couple of longer runs and a dose of 'good luck' might see me through. I had PF for about 4 years and know how hard it is to get over so I really don't want it back again.  I'll bring back the 'ball' as I'm sure that helps. I didn't know that about the foot strike- so that, I'm sure , will help too.  Once again- thanks for the tips:))

[josh303]

My 2cents here, for my first few half and full marathons, all I did was running. Now that I'm slightly wiser, I think some cycling and cardio work is essential to all round fitness. I ride the bike to work at least 3 days per week, maybe not everyone has that opportunity, but it's 10k each way, so i'm getting 60k of additional cycle work done. It works different muscles as we all know, and is a great alternative to running and doesn't pose the usual stress on the knees, ankles, etc. If you have any extra time, then some cardio work is great - I started doing boxing 3 times per week, and it's a great hitout for 1hr at a time. When you think of boxing, if you can imagine everything to do with it and leave out the actual sparring component. My fitness has increased greatly with the mixture of all 3 activities and it also works the mental side of things, as we can sometimes become unmotivated with the same type of exercise for long periods of time. Good luck !!

[Maximan]

lindyloo123, on 27 August 2011 - 07:37 PM, said:

This will be my first half marathon and training is going pretty well at the moment. I have injuries that are waiting to rear their ugly heads so I have to be careful of the amount of running I do. Presently I am doing one long run and two shorter ones. I'm starting to feel as though my foot (plantar faciitis) is playing up. In the past I've managed to do a fairly rapid build up to a run ( 15 km Run for Kids) and so haven't had too much problem.  However I've put in a much longer build up to this one.  My  question is- what is the best way to build and maintain fitness for this run without doing too much running. On my longer runs I've run 16km but I'm feeling that if I go longer than that or do it too often then I won't be in one piece for the actual run!  All suggestions will be very welcome.

Lindyloo123,
I've currently got a minor stress fracture and have another subject in this forum called "Injured 6 weeks from Marathon"
Someone just suggested doing Pool Running and have included a link that may be interesting for you too given it mentions training with plantar faciitis.
Good luck.
MAXIMAN

[Paul Every]

Previously you have had a "rapid build up" to your races, this time your program is "longer build up", but it unfortunately it looks quite unbalanced without having developed a consistent running base. You are running fairly infrequently for your goal of a half, with your training being either a very short 3km (and I guess that would be relatively fast too) or long (up to 16km).

That sounds like a recipe for injury to me. You need to gently and gradually develop your base.

I think you may have found your answer here:

lindyloo123, on 27 August 2011 - 10:53 PM, said:

I was thinking shorter more frequent runs might be the answer and also adding cycling and swimming.

This would build your base running fitness and your cardio base. This is what you need for a half.

Given that:

lindyloo123, on 27 August 2011 - 07:37 PM, said:

On my longer runs I've run 16km but I'm feeling that if I go longer than that or do it too often then I won't be in one piece for the actual run!

  

and

lindyloo123, on 27 August 2011 - 07:37 PM, said:

I have injuries that are waiting to rear their ugly heads

I would suggest that this is exactly what you shouldn't be doing:

Davo, on 27 August 2011 - 09:34 PM, said:

Try to do at least one run of 18k

Going from running regular maximum long run of 14km to 21km on race day, isn't going to take you beyond your limits of your endurance if you pace yourself sensibly. No point in pushing yourself and being injured before the race.

You say "good luck might see you through", I'd suggest patience, consistency and balanced training will be your keys to success.

Edited by Paul Every, 29 August 2011 - 11:35 AM.

[lindyloo123]

Paul- thankyou for your thoughts.  I agree- my plan doesn't really seem to build up gradually, however I was with the thought that too much running might just aggravate the injuries, but maybe not. I was interested in your- 'Going from running regular maximum long run of 14km to 21km on race day'.   I guess in the past that's exactly what I've done- run a regular but not too long distance. I thought with the half I would need to get closer to goal distance but that obviously has not worked for me in this case.
I'm going to just do cycling and swimming for the next week or two and see how I go.  I'm not willing to further aggravate the foot for just one run. Hopefully it will settle down , and with shorter more frequent runs and other cardio I will be there on race day!!
Again- I really appreciate your input

[iamsam]

Hi Lindyloo, I swear by pilates, a great way of activating muscles without putting too much load on and flaring things up.  It's really helped me to build my core strength and balance, helping to manage injuries.  If you can find a physiotherapist-run pilates you may be able to claim some of the $ back on private health insurance too, if you have it on your extras.
Good luck with it!

[CSal]

Any good physio run pilates around the melbourne CBD?