Stretch (BEFORE & AFTER) (especially now you know where you ache)
Adopt a better running posture - slouching leads to an inefficient stride, and you'll more likely get injured.
Heart Rate Monitor - if you havent got one, buy one - having a record of your runs/exercise, is great in seeing how you have progressed.
Footwear. These are my views, and based on my own experience over the last 24months...
Funnily enough was 2 years this friday I started to run again after 8 years of inactivity, what stopped me before was shin splints.
I had gait analysis, and discovered my right foot over pronated slightly, so I plumped for a pair of mild stability shoes (Brooks Infiniti2 - I prefer more 'feel' in my shoes and hate too much of a marshmallow feeling on my feet).
Completed a 10K a month later in a PB - then ran a Half Marathon that Oct, and got to 10miles before cramp stopped me in my tracks, finished in 2hrs30+
Entered New York Half Marathon - started winter training and they say to have at least 2 pairs of shoes on rotation, so I bought a pair of Asics Gel Kayano 16 (top of the line 'stability' shoes. Managed 3 weeks of training, going well, until the 2nd hill session I had, my IT Band(s) flared up. 2 months of physio, pain, more pain, self rolling, I started NY in the Brooks, and got to 10miles again, before IT trouble stopped me from running. Limped home in 2:23.
Last year was **** for me runningwise, 2 more 10Ks, in ok times. Physios cost ££'s, then while I was watching Spurs on Tv, I noticed loads of black tape on Bales back - did some investigation, KinesioTape - (look it up) - started taping IT Band in training, had another Half in Brum last Oct.
Didnt feel a twinge, although race was a disaster, as I picked up a virus, which may have explained both quads cramping at the same time after mile 7! (this run was also in the Brooks)
After taking 3 months off, I entered the Brighton Half. Bought myself a pair of Brooks Ravenna 3 (positioned as a 'motion controlled' shoe - between neutral and mild support).
Taped up, did new stretching routine (targeting the glutes, and hip), positive mindset, ran to a target heart rate (I knew roughly where my lactate threshold was) and hey presto a time of 2hr04min.
Now I'm working on running stride, efficiency, and have switched to a pair of shoes which have a lower heel drop and less 'support' on reading some running blogs of athletes who had IT Band issues while wearing 'support' shoes to something more minimal, which encourage a more natural running stride - mid/forefoot striking as opposed to a heel strike. landing on the mid/forefoot helps spread the impact across your feet. just remember how small an area the heel is, and all that energy will end up going back up your leg.
4 weeks later in these new shoes (Brooks Green Silence) and NO Tape - I can run faster for longer, no shin splints, my glutes feel like they actually have been used, ankles and calfs feel a bit sore, but thats part of this transition - groin isn't as tight as it was in the old shoes, not even a twinge in the quads/knees.
Will find out how this pans out in a race situation at the end of May.
TOO much support in my opinion, is counter productive, you are born to run a certain way - off your mid/forefoot - not off your heel. and I would advise to buy a pair of shoes which allow you to do so. dont confuse cushioning with support.
I also find a good deep tissue/sports massage every month helps in releasing the tension thats built up in my IT Band and Calf muscles.
http://sock-doc.com/
http://strengthrunning.com/2011/01/it-band-injury/
http://birthdayshoes.com/marathoner...oston-marathon-in-his-vibram-five-finger-ksos
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