Rookie mistake, Advice requested

syntax1

So I am 28 and male. Last spring I took up running in the gym and thoroughly enjoyed it. I lost weight and felt good. Then I went out on to the road last summer and I did my first race last September, a half-marathon which I completed in 2:02. It was challenging but I wasn't wrecked after it.

Sadly I live in a country where it snows 5 months of the year and from November to April I did no exercise. I couldn't get out running because of the ice and snow and because of a drop in income and raising costs I couldn't afford the gym. I loath floor exercises. I just find them too boring. (I know, bad form...) Plus I was just so busy (yes, excuses...).

Anyway, last Monday I went out for my first jog since October. I have booked my place in a full marathon in September and I am eager to get suck in to my training. I also got myself the NikePlus and so was wanting to try it out and pushed myself. Too far. I covered 15km because I thought it was a good place to start.

A week later I still have a pain on the outside of my left knee, a pain at the ball of my left ankle and a pain on the bridge of my right foot. The pain in my left ankle is most noticeable when I have to walk up stairs. I have to take them a half step at a time (right foot on step 2, the left on step 1, bring the left to step 2 and then the right to step 3), otherwise my left knee gives me pain.

Yes, I know it was a rookie mistake to start at 15km. And another rookie mistake four days later to try and jog on it (got 100m and had to give up because of the pain).

What do I do now? I have ordered two knee supports (here) and am getting some rest. What else can I do to get back on the trail at the earliest?

Thanks in advance for advice and sharing your experience!

Krusty_Clown

Hi Syntax1, the harsh reality is that until the pain is largely gone, there is little point in trying to resume training (visiting a physio may speed up the healing process). When the pain is gone and you can run comfortably, you should pick up a beginners marathon training plan and follow it.

Thankfully, you have approximately 16-18+ weeks to your goal race (I'm guessing) so plenty time to work through a complete novice marathon training program. If it takes a while to heal up, you can start a couple of weeks into a program as long as you take the pace handy and stick to running on gras s(and back off if you experience pain). Have a look at HalHigdon's novice 2 program. It may suit.

Timmaay

RICE 1stly, then go find your local friendly physio, preferably someone who is good with running, stick up your location here and we can prb direct ya to one.

Krusty_Clown

Timmaay wrote: »

RICE 1stly, then go find your local friendly physio, preferably someone who is good with running, stick up your location here and we can prb direct ya to one.

He's in Estonia.

syntax1

Thanks Krusty and Timmaay for the advice!

Rest, patience and a proper plan seems to be on the cards then.

I have followed your advice and ordered myself a recommended marathon training guide for beginners, The Non-Runner's Marathon Trainer by David A Whitsett and Thrive: The Vegan Nutrition Guide to Optimal Performance in Sports and Life by Brendan Brazier.

Currently I am reading Thrive Fitness: The Vegan-Based Training Program for Maximum Strength, Health, and Fitness by the same author and finding it very helpful in its advice (have been vegan for three years).

Rogue Runner

The pain in the outside of your knee sound like IT Band Syndrome, caused by increase in volume or intensity. Stretching or using a roller will help. Lunges and one legged squats help build strength in the hips/glutes. Best of luck with the training

+1 on higdon. He offers great plans for beginners.

macinalli

A running buddy of mine spends a bit of time in Norway and apparently a popular winter sport for runners there is cross country skiing. The theory is that it gives you a good cardio workout that's similar to running; that way when the snow melts, they are starting from a good level of fitness.

clear thinking

As mentioned the RICE is important, after a few days try a really short jog, if its painful stop, if its sore you can go UNLESS it gets worse as you go.

A bit of IT band stretching when warmed up should help, ditto achilles / calf stretches.

Bahanaman

The pain in the outside of your knee sound like IT Band Syndrome, caused by increase in volume or intensity. Stretching or using a roller will help. Lunges and one legged squats help build strength in the hips/glutes. Best of luck with the training

I agree with the above. A foam roller is great to get the IT band sorted. Bloody painful though! Also get your gait analysed in a good running shop as the correct shoes can prevent a lot of problems down the line. I wore the wrong shoes for my first marathon and was in a heap for weeks after it!