Increasing Mileage and preventing injury

StaggerLee

Hi All,

Over the last few weeks I have been trying to increase my mileage with a view to running the Dublin marathon in October. I run 4 times a week. Usually doing 3 short runs at various paces, including sprints in 1 run. I also do a long slow run each week, at the moment I cover between 11 and 13 miles. Since starting the long run I have developed pains in my right hip, basically in the 24 hours after any run I cant bend down comfortably. I also have an ongoing problem with my left Hamstring, its generally always tight and sore. Is there anything I can do for these ailment or are they par for the course.

I usually warm up/stretch a bit before and after any runs, how long should I be strecting for?

I had a gait analysis done and bought shoes accordingly, so I reckon I'm covered there.

Any advice would be appreciated.

Domer

Where in you Hip are you feeling the pain? Is it specific pain, or a general ache. After the 24 hours, what happens then...does the pain go away? How old are you?

Non specific hip pain may be referring from you Lumber (lower back). I would get to a sports injury specialist and have a full assessment done. The marathon is 5 months away, so the last thing you want is to carry this through all your training.

IMHO

StaggerLee

Its a specific pain, when I bend over my hip sore, excrutiatingly so, its more than a standard ache..
Its at its worst an hour or so after a run, its fine when i'm standing/sitting/walking. After 24 hours the pain more or less goes, I have almost full flexibility back.
I'm 28.
I think I'll go see a physio. Have it and my hamstring checked out.

comer_97

you were talking about increasing mileage. Try not to increase your distances more than 10% a week (although i don't practice this).

You should get the hip pain checked out. Dont let it develop into a major problems!