New to running and overdid it, tips for recovery?

blorg

I'm cross-posting this from a thread I started in Athletics as no replies yet there and here looks a bit busier; hope that's OK.

I'm new to running specifically but would have a good general level of fitness from cycling and recently swimming.

Well so I got my shoes Saturday (the €90 Asics Gel ones) and was very happy with how comfortable they felt. So I think I overdid it a bit and ran 9k Saturday evening. So yesterday I was in bits, trouble walking, especially down stairs, bending over impossible. The main problems are pain/stiffness at the front of my thighs and also the bottom of my back. It's certainly easier to cycle than to walk at the moment!

Nasty back pain last night and getting out of bed was difficult although at this stage (lunchtime) I do feel somewhat better. The main issue right now is the back pain (legs still sore but reckon they are on the mend) which is an occasional piercing pain depending on my position. I have had this exact same pain before from cycling but not in years.

Any tips for easing recovery? Would also appreciate tips on avoiding this happening again. Pulse at the end of the run was around 180 which is a tad high, doesn't tend to go above 120 cycling or swimming.

Should I go to the doctor or will I just sit it out?

Also - what's the best way to go about developing technique for someone completely new to this?

iregk

Hi Blorg, if your new to running then 9k for a first run is way way over doing it. Start small. Try doing whats called 4k fartlek's. Basically you start of walking at a fast pace, then jog for a few mins, then walk and so on and so forth. Do this a couple of times for about 2 weeks then the next week repeat the course only jog the course all the way. From here gradually build up your distance. If your starting runnign from scratch with a decent level of cycling fitness you should still be about a month or two away from a 9/10k run!

Thats the general developing advice now for the injury. Basically what would appear to have happened is general over work. Your cycling and swimming alright but they are not as difficult as running. Running is a high impact sport where your body weight is constantly being supported by your legs and back. Going out straight away and doing 9k you will have exhausted your legs and you lower back as they are not used to the stress and strain you have just put them under. Your lower back is vital to running. It supports your upper body and is the focal poing for your balance so its working just as hard as your legs. For recover from this nothing much more you can do but a few hot baths, plenty of rest, stretch every day morning and night just to get good blood flow and most important take it easy the next time! Prevention is much better than cure...

quozl

The discomfort/stiffness in your legs is to be expected considering what you did to yourself

The pain in your back is more worrying. Personally I'd give it another day or two and if it's not getting better I'd go to a physio. The reason I'd wait is I'm cheap and you say it's getting better so it probably will sort itself. Only you know how bad it feels and how well it's improving. If you're honestly worried about it then a visit to the physio is no harm.

When you do get back to running then don't do the same thing again. You have good cardio fitness from your cycling but your leg muscles and the connective tissue won't be at all used to the pounding it takes. So you're a prime candidate for running yourself into injury.

Run a good bit slower and probably less far for a while. Don't run back-to-back days for a good while. It takes a fair while for your muscles/ligaments to strengthen up. Run at a truely conversational pace until you've been doing this for a few months. One where you can chat, not one where you can gasp out sentances. Considering your cycling background you may still be going too fast even then

Also try to pick surfaces that are easier on you, like grass if possible. Or at the least asphalt instead of concrete.

blorg

Thanks for the tips guys, I'm well aware that 9k was too much from the results! It would have been 100% concrete footpath also. I had run twice before in old tennis shoes, 2.25k around six weeks ago and then 6.25k at the start of the month. Mild leg cramp after those but nothing serious and no problems with the back. I'm well aware of the 10% rule but with the cycling or swimming if I overdo it my legs or arms just feel a bit tired. I realise running is both more difficult and also high-impact so much more capacity to injure myself.

I think the suggestion of doing less more regularly with rest days and building up slowly is a good one and I will make sure to stick to it!

With regard to the injury itself, my worry too is the back pain, not so bothered about the legs. When I say it's getting better I am primarily referring here to the legs, not the back, I am still getting sharp jabs from that as I move position. I had this very same lower back pain around 4 years ago from what I think was a bad position on a road bike and it was debilitating. So getting it looked at now might not be a bad idea, where would I go - is my GP enough, or do they need to refer me to a physio, or can I just go directly?

Also - I have a scheduled swimming class this evening, should I go to that or skip it? Arms are absolutely fine, indeed I am having to use them quite a bit more than I would ususally to lift myself up out of bed/chair/stairs etc. If I do go I think I would plan on sticking a board between my legs and not using them. I am just wondering whether such light exercise would be helpful.

quozl

Swimming's well regarded for loosening up tight muscles from running, so personally I'd give it a go. The rule of thumb I use is, if it's a bit uncomfortable but doesn't get worse, or improves as you exercise then feel free to keep going. If it hurts and gets worse, or just hurts a lot, then stop right away

So be prepared to bail on your swim if you think it may be doing you more harm than good.

No need to go see a GP before a physio. Where are you located? Someone here may be able to recommend a decent physio.

blorg

Located in Donnybrook. To be honest I wouldn't mind going to see a physio today if possible, in case it does clear up even, as this back pain specifically was REALLY bad last time it happened (much worse in intensity than right now, but exactly the same type of thing) so if I could get it checked out while it is still there it would be beneficial.

quozl

I've used the Ballsbridge Physiotherapy Clinic, 26 Wellington Road which is near donnybrook. I went based on my sister's recommendation and was pretty happy with it, although I didn't have anything that big to sort out.

Good luck with it anyway.

CerebralCortex

blorg wrote:

Located in Donnybrook. To be honest I wouldn't mind going to see a physio today if possible, in case it does clear up even, as this back pain specifically was REALLY bad last time it happened (much worse in intensity than right now, but exactly the same type of thing) so if I could get it checked out while it is still there it would be beneficial.

If your are getting backpain from running then you should probably see an orthopod or chiropractor because afaik running is supposed to be good for your back (again I know you overdid it).

thirtyfoot

A good physio will recommend this anyway but you should start working on a core strengthening program (if not already). Many distance runners overlook this, its so important.

quozl

To be honest if someone goes out and runs 9k on concrete with no running experience at all, then pains in their back are quite likely. I wouldn't be worrying about chiropractors until blorg does things the sensible way and then still gets back problems.

A lot of beginners bounce up and down, or land with a breaking affect on their heels, or over-stride. All things that sends shocks up through your body, which are going to be absorbed somewhere - like your lower back.

[Edit]
If you're interested in improving your technique you might like http://www.humankinetics.com/products/showproduct.cfm?isbn=0736037497
As someone who's taken up running late in life I feel I've pretty poor technique, and I'm trying to improve it a bit if I can.

I don't know how much I can improve things, but there are some pretty basic things like ensuring you land with your foot almost under your body with a slightly bent knee, that make a fair difference I think to the forces your body has to absorb. Or simply making sure your arms/shoulders really are properly relaxed.

[/edit]

CerebralCortex

quozl wrote:

To be honest if someone goes out and runs 9k on concrete with no running experience at all, then pains in their back are quite likely. I wouldn't be worrying about chiropractors until blorg does things the sensible way and then still gets back problems.

A lot of beginners bounce up and down, or land with a breaking affect on their heels, or over-stride. All things that sends shocks up through your body, which are going to be absorbed somewhere - like your lower back.

Good point.

hunnymonster

The general rule of thumb with running is that you never increase anything by more than 10% above what you did the week before. That means that neither
(A) your total distance
(B) the distance of your longest run
or
(C) the speed of any session
should be more than 10% higher than last week's. Obviously the first week you start you'll be going from zero to something so have to break the rule.
You also need to run more. At least 2-3 times a week.

blorg

quozl wrote:

If you're interested in improving your technique you might like http://www.humankinetics.com/products/showproduct.cfm?isbn=0736037497
As someone who's taken up running late in life I feel I've pretty poor technique, and I'm trying to improve it a bit if I can.

Thanks for that tip, it's also available quite cheaply on Amazon.co.uk so will give that an order. Is it possible to get assesment/training with regard to running? E.g. someone looks at how you are doing it and advises based on what they actually see? Or are there clubs that deal with beginners?

I know on Saturday my arms were very rigid and I suspect it was this that may have contributed to the back problem, I have read advice that it is important to counterbalance what your legs are doing with arm motion.

I do think it is getting better though; spoke to my cousin who is a physiotherapist and she reckoned give it a few days of rest and go see someone if not better towards the middle of the week.