Elite athlete BENITA WILLIS takes a look at three more burning issues from the Great Run Forum, which can be found in the Training Room at
Take to the Streets - though you will need to sign in or complete the quick and easy registration process (and why not sign up for our brilliant Great Run monthly newsletter too, as it is packed with great advice and training tips). These are real problems from real people.
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Tight Calf/Achilles
Leanmeanrunningmachine writes: I started running 2-3 weeks ago (age 43). I haven’t gone stupid and have been building up slowly but my left Achilles into my calf pulls after about a mile. It is sore for about 24 hours. This happens every time I run. I do stretches etc. I haven’t run other than in the gym for a long time – don’t know if this matters. Should I try a physio or go and get advice on my trainers? Looking at the soles of my trainers I'm running on the outside of my heels, if that makes sense. See the full post
here.
Benita replies:
Firstly, I would get in to see a physio, just to make sure it is nothing serious. If it is OK after 24 hours rest, you are not making it worse by running on it, but at the same time, you should be able to run ‘pain free’ – getting sore after just a mile of running is something that definitely needs attention and advice about what to do from an expert.
I also feel it will be useful to get a treadmill analysis (mention this to the physio) so you can see exactly where the force is concentrated each time your foot hits the ground. Maybe a podiatrist could assist with some form of orthotics to correct maybe a leg length discrepancy or any other reason they may find causing the pain.
Can I suggest trying running on soft surfaces (i.e. grass/forest trails) and seeing if that makes a difference? There will be less pounding on the Achilles tendon (as compared to the treadmill or road) therefore you should feel less pain or it may come on later in the run. Remember to ice it after every run, stretch the area daily, get some deep tissue massage and possibly look at training every second day to really give the tendon a chance to rebuild after each run. You can keep very fit by supplementing some water running into your program or some boxing. Both fun too!
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Fractured Tibia
Lifetime writes: I have been running for six months and was up to 7 miles a day but have now been told to stop all training due to a stress fracture of my tibia. Has anyone got any ideas what I can do to keep fit whilst my bones heal that will not cause me any more problems. My physio recommended playing cards. Any help would be great, as I don’t have a pack of cards. Read the full post
here.
Benita replies:
Firstly, I’d recommend you change physios! It is terrible that your physio recommended ‘playing cards’ as your exercise whilst this injury heals. We all know that when a runner gets an injury, the healing process can be greatly enhanced by the person having a positive frame of mind and remaining active doing some type of cross-training which is not in any way, aggravating the injury.
Throughout my career, I’ve had numerous injuries – whilst it is an utter disappointment to get injured, you must recognize this time as your body saying it simply needs a rest. A good chance for you to improve your core strength and freshen up by doing an activity other than running!
For a tibia stress fracture, the best exercise for you is get in the pool with a water running belt and doing some running sessions. I often do water running for lower leg bone related injuries. A good thing to do is repetitions – for example, run for 20sec hard, have 10sec recovery and repeat this cycle for 10 to 20 min. Start off with a warm up (you can water run or swim) of 10min and a warm down of 10min. I’ve done many, many water running sessions over the years. They are fun – plus if you can find a group to ‘run’ with in the water, that is even better!
Just make sure you don’t do any weight bearing activities on your leg (i.e. obviously running, walking, riding, XC ski machine etc).
You don’t need a pack of cards!!
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Sore Toes
RunnyBunny writes: I've been actively running for some time and am increasing my time/distance in the build up for the GSR in October. I have visited one of these specialized trainer dealers and gone through a detailed examination of my running style to ensure I got the best pair for me, and they really are great. I've got them properly broken in and can run for at least 45 mins without any problems. However, when I get near the 1 hour mark the ends of my toes on both feet start to become really sore. I haven't any blisters or bleeding, and in fact I used to get the same problem after about half an hour with my old trainers. Is there anything I can do to prevent this, or is it just part of the toughening up process? Two hours later, walking around at home, it's as though nothing had happened, so there isn't any lasting effect. Read the full post
here.
Benita writes:
Unfortunately, most runners get some mild discomfort during or after runs in this area – just due to the nature of the sport. I am pleased you say that there is no lasting effect and no blistering or bleeding. If you ever notice something like this – you must see a sports doctor to take proper care of the wounds and seek further treatment/reasons why this occurs.
Possible ways to prevent this happening all together is to buy your training shoes half a size bigger than you normally would. Therefore your toes won’t be rubbing against the front of the shoe with each stride (some elite athletes do this – then just race in their ‘normal’ size shoe – obviously as you could put up with this in races since you cover so many more miles in training than racing). Train on flat surfaces – whilst running up and down hills in training is fantastic for your strength (and I highly recommend this), it will also cause more problems with your toes hitting the front of your shoes (especially running down hills). Look at the sort of ‘socks’ you wear when running – there are some great brands out there to aid preventing ‘sore’ toes. And also, when your socks get wet, this increases friction thus adding to your problem. Avoid this at all costs on runs.
The Great South Run is an ideal race for you (and your toes) as it is flat! Good luck with your training and enjoy the journey!