Tag Archives: IT band

Week 12: Half-marathon/marathon training update

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Sadly there’s not much to report from this past week. My training plan called for an easy 2-mile run to start off the week last week and because of my work schedule I didn’t get to do it until Wednesday. Two miles is nothing to me at this point but about 1.6 miles into the run my right knee locked up and it felt like someone stuck a knife into the side of my knee. The pain was so sharp I had to slow to a walk immediately. Weird thing was, it instantly felt fine. So I decided to start back up again when the pain came back with a vengeance and I decided to slow to a walk completely.

I was so disappointed and angry. I thought to myself, “I have not come this far to get injured a month before my half-marathon.” So I decided to do the right thing and rest all week. No running at all. I worked out though pretty much every day and did a ton of yoga.

After much research and consult with other runners on Twitter, I realized I have developed an IT band irritation and the cause is most likely my form. According to Ryan Knapp, an endurance running coach and triathlete, the IT band flare up was probably the result of poor form. I first noticed the pain while running a 5k a few weeks ago but it went away shortly after. I was able to run 12-miles no problem a few weeks ago and 9 miles two weeks ago but 2 miles killed me.

Ryan is helping me fix my form and according to him I should be back running stronger and better well before my half-marathon on Sept. 30.

If anything, not being able to run during the past week has made me realize what a gift running is and how much I have fallen in love with the sport. At this point I’m just trying to stay positive and put one foot in front of the other. I’ll be sure to do a post too about my form and keep everyone updated on my training!

Monday- power yoga and 3:04 min. plank a day and an ab workout

Tuesday- 2-mile run. Injured.

Wednesday- runner recovery yoga and variation of planks

Thursday- 3-miles on the elliptical and strengthening for legs, arms and abs. 4:00 min plank.

Friday- Power flow yoga and planks/ab workout

Saturday- Rest day, swimming in the ocean

Sunday- Rest day (I was at a graduation all day)

Twitter talk: Getting injured while training for a race

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Getting injured while training for a big race is not easy. It’s hard to figure out if you should keep training, seek advice from a doctor, or just rest. I’m training for a half marathon and marathon now and an IT band issue cropped up. I decided to ask my Twitter followers for advice.

  1. FitHappyGirl
    How do you stay positive after an injury during training? #runchat #fitfluential
    Hannah McGoldrick
    Thu, Aug 23 2012 11:55:42
  2. RunningBecause
    @FitHappyGirl I focus on what went wrong first of all. Then enjoy the downtime. Then plot out a strong comeback.
    David H.
    Thu, Aug 23 2012 11:57:57
  3. FitHappyGirl
    @RunningBecause good tip! I’m dealing with an IT band issue but have a half on Sept. 30. I’m trying to rest but I hate it haha #runchat
    Hannah McGoldrick
    Thu, Aug 23 2012 12:05:38
  4. RunningBecause
    @FitHappyGirl I had an ITB injury 2 years ago. Came back stronger and faster, but not after stupidly trying to run through it
    David H.
    Thu, Aug 23 2012 12:12:15
  5. FitHappyGirl
    @RunningBecause good to hear. I was nervous if I rested too long I’d loose everything I’ve worked for.
    Hannah McGoldrick
    Thu, Aug 23 2012 12:17:50
  6. JWLevitt
    @FitHappyGirl I’m looking for answers on this one too. Have a stress issue in one of my arms. Not fun.
    Jonathan Levitt
    Thu, Aug 23 2012 12:18:03
  7. emireerose
    @FitHappyGirl @JWLevitt my friend Lauren blogs about this often… http://poweredbyoatmeal.wordpress.com/
    emilyrosemclaughlin
    Thu, Aug 23 2012 12:30:40
  8. ryanjknapp
    @fithappygirl What sort of injury do you have? I get my clients into another activity to keep them fit and happy!
    ryan knapp
    Thu, Aug 23 2012 12:25:29
  9. ryanjknapp
    @fithappygirl IT band..let’s look at cause and not treatment. Are you a heel striker at all?
    ryan knapp
    Thu, Aug 23 2012 12:38:01
  10. FitHappyGirl
    @ryanjknapp Yup and I over-pronate.
    Hannah McGoldrick
    Thu, Aug 23 2012 12:49:03
  11. ryanjknapp
    @fithappygirl That is why you have the issue. Pronation only is an issue when you heel strike because of the roll from heel to toe.
    ryan knapp
    Thu, Aug 23 2012 12:53:27
  12. FitHappyGirl
    RT @ryanjknapp: Running injuries: If you have an injury don’t look at how to treat it. Instead, find the root cause and fix that! #runchat
    Hannah McGoldrick
    Thu, Aug 23 2012 12:58:42
  13. nathan7264
    @FitHappyGirl Mental counts a lot. If you have access to pool, consider pool running, did that with prior IT injury, not last year,&foamrllr
    Nathan H
    Thu, Aug 23 2012 13:48:20
  14. Andrea_runs
    @FitHappyGirl you have lots of time. Don’t panic yet!!
    Andrea Rice
    Thu, Aug 23 2012 12:27:06