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Injury and how to train

leeannkinkadeleeannkinkade
in General Training Discussions

 I have been training for IM Canada which is 8/26.  Sometime around 7/10 I started having discomfort while running.  I cut back a little but continued to run making sure to hit my long runs.  (Yes I know I should have gone to the PT at once but I didn't)  On 7/23 I started running and the pain was so uncomfortable I had to stop and I have not run since.  I have since then been doing PT and getting massages.  I have strained my hip flexor and it was painful to walk or run.  Now after lots of stretching, icing and no running I am starting to feel better.  I started aqua jogging yesterday and today and so far it is good.

My questions:

Is aqua running or elliptical more effective for simulating running?

For aqua running I have been in the deep end only with the flotation belt.  I am not entirely sure I have form correct.  Do you have any pointers?

Should my aqua running be equal to my planned runs or should they be longer?

I am really hoping the pain is gone next week and I can start some easy running again.  Any helpful hints about introducing running back into my program?  I was thinking running a min on and min off and then just take it from there.  But should I go back at 50% of volume while continuing with aqua running to make up the difference?

 

For the race I am planning on the swim and bike which I have continued to do relatively pain free.  I did do some pull buoy swimming for a few sessions but now I am back to normal.  The run is really up in the air.  I figure it will be a decision made on race day.

 

Thanks for your help,

Lee Ann

Comments

  • Brenda RossBrenda Ross

    Hi Lee Ann, I used water running to get ready for my HIM when 5 weeks out I was diagnosed with posterior tibialis tendinitis (no running) and I found it really worked out for me. I was able to run the half in my race. Here are my answers to your questions:



    Is aqua running or elliptical more effective for simulating running? I would say that water running is better, but you could use both.

    If you use the elliptical I would focus on strides per min. Try to keep them at what your stride rate is for running.



    For aqua running I have been in the deep end only with the flotation belt. I am not entirely sure I have form correct. Do you have any pointers? Here are two vids for

    http://www.youtube.com/watch?v=VXWCbOUR1aM&feature=relmfu

    http://www.youtube.com/watch?v=TW2SEjdoNbo&feature=relmfu



    Should my aqua running be equal to my planned runs or should they be longer? I consulted with Coach P about this one, we did two shorter sessions (30-45min) and one longer (1hr), but never ever the same length as on the land. The water resistance makes up the difference. If you email me I can send you some ideas of the workouts that I did. They always involved intervals of different duration.



    I am really hoping the pain is gone next week and I can start some easy running again. Any helpful hints about introducing running back into my program? I was adviced to start out with 3 x 20 min after warming up the area with a short bike or a heating pad.  I then hopped in the pool and topped off the run with intervals to come in at 45min-1hour. Then if that felt good I could bring it up by 5% in duration each week. The longest I ran before my half was 45min and I still managed to run a 2:09 half on a hilly course.

    I was thinking running a min on and min off and then just take it from there. that is a good option, but still keep it short like 20 min to start. But should I go back at 50% of volume while continuing with aqua running to make up the difference? that is what I did. 

     

    Hope this helps Lee Ann.  p.s. medical forum is better for this thread.





     

  • mgraffeomgraffeo
    Just one other tip, water running can be quite a load on the hip flexors. It's great for someone with a leg injury below the knee that can't take pressure. If your hip flexor is the problem, be sure to talk to your PT before starting a water running (or elliptical) program. It's possible you would be better off giving it the time to heal, and then rely on bike fitness to get you through it.
  • Brenda RossBrenda Ross
    Not a point I thought of Michael. Thanks for putting that in the mix.
  • leeannkinkadeleeannkinkade

     Thanks for your feedback.  Aqua jogging seems to be okay in the deep end but the elliptical was definitely not okay.

    With 2 weeks to race day just taking it day by day and listening to my body.

     

    -Lee Ann

  • Giselle CarsonGiselle Carson

    Hi Brenda

    I am going thru a similar situation and searching in the forums came up to this post.  I am also wondering about the length and intensity of the aqua running ... cd you pls send me some ideas of the workouts you did? ...  Thank you!  Giselle 

  • morpheusmorpheus
    @ Giselle, Brenda's post will get you started with aqua running.

    @ Lee Ann, I know it's scary to think of, but, don't run on land or in the pool. That's my opinion. I've done the aqua running for an injury, too. And, it helped a ton. Don't be fooled into thinking that it's the same as dry land running, but it's a very good back up plan for an injury.

    but, with only 2 weeks til the race, rest it up. what hurts/limits you is the inflammation. give it time to ''un-inflame''! You'll be scared about losing run fitness and will it show up on race day, but, it's a gamble that may play out in your favor if the inflammation is gone. On the contrary, every time you try to test it now, you are keeping it fired up. Just something to consider.

    As a sidenote, and it's too late to tweak it, your BIKE position MAY be something to look at.

    Keep us posted.
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