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How to Train for a 5k, 10k, Half Marathon and Marathon
As you finished your first 5k, your adrenaline is pumping, you are sweating profusely and your legs are tired and just cannot walk another step but your head is thinking about the next race already. The excitement you feel is addicting and you want to run a better time in your next race. It's time to lace up and get in some serious training.
Before beginning any structured training, it is crucial that you have a strong base for your body to take on the demanding level of training you are about to begin. You can build a foundation by doing base runs. After a strong foundation is built, you will be ready for interval training (aka track workout), tempo run and long run which round out a typical week of training.
Base Run
Base run is done on a moderately hard pace, a pace that doesn't feel too easy or too hard for you. You should be able to sustain that pace for about 5 - 6 miles. Base run should be done about 5 - 6 times a week for about 4 - 6 miles each time, depending on your fitness level. You should do base run for about 3 - 4 weeks. Base runs help build strength and increase your aerobic capacity which is the foundation for the interval training, tempo run and long run to come. Base runs could be boring at times and since they are at moderately hard pace, you will likely be doing these base runs on your own. Try to find different running routes where you can do your base runs. Changing sceneries can spice up your runs, too. If you cannot locate a marked course nearby, try going for anywhere between 35 to 45 minutes. Resist the temptation of going too fast even if you could. Remember this is not a race but merely a training run. Pushing too much too soon will cause you to feel tired or burn out too soon before your real training actually begins. Worse, it could increase your risk of injury.
Interval Training (aka track workout)
Track workout is usually done in a group. You run short intervals, anywhere from 400m to 1 mile, with individuals who are at the same level as you are. There
are recoveries between intervals. Intervals are typically run at a pace faster than your 5k race pace and total intervals for a particular workout could be anywhere between 2 miles to 4 miles. For example, if you are a 7-minute per mile 5k runner, you may run your 400m at 1:40 (6:40 mile pace), 800m at 3:22 (6:44 mile pace), 1200m at 5:06 (6:48 mile pace) and your mile interval at 6:50. Your recover is usually between 1 to 3 minutes depending on the length of the intervals. Track workout introduces speed into your training routine and train your legs for higher turnover. There are many local running groups that offer track workout. Track workout is usually presided by a coach who plans each workout session, records your times for you and observe your running form. One word of caution, interval training could be the most demanding type of running you will have ever done. Don't be compelled that you have to finish the entire workout. It is absolutely acceptable to finish just as much as you physically can handle, especially your first few workouts. Interval training should not be more than 10% of your total weekly mileage. Remember to always warm up for at least a mile prior to jumping into an interval training session and cool down for 10 minutes. Stretching is also highly recommended at the end of your cool down. Most runners tend to take a rest day the day after a track workout but going for an easy run the day after actually helps relax your muscles and reduces soreness. Whether you are training for 5k or long distance such as a marathon, interval training is a vital part of your weekly training routine. One exception is that you may want to suspend your track workout approximately 2 weeks prior to your marathon race.
Tempo Run
Tempo run is done at a hard but controlled pace. It improves running efficiency and your sense of pace. Physiologically, this is working your body at its highest level without producing lactic acid (anaerobic threshold). Lactic acid is the chemical that accumulates in our muscle that causes fatigue. During a tempo run, you focus on the length of your strides, breathing, running form and stay as relaxed as possible. It is not a sprint to the finish but rather a gradual build up to close to your race pace. Tempo runs are usually done for about 20 to 30 minutes. Duration and pace will depend on the distance you are training.
For example, an individual training for 5k would aim for a 2 mile warm up, followed by a 2 mile tempo run at close to racing pace, and then a mile or two of cool down. Individuals training for marathons could fit tempo runs into their long run routine by picking up the pace for about 10 seconds per mile in the middle of their long runs for about 2 to 3 miles. Remember that tempo runs are meant to be done at a relatively hard effort. Finding a marked course for your tempo run will help you gauge your progress. You will see your times come down and see the result of your hard training paying off.
Long Run
Just as the name sounds, the purpose of this type of run is to get the miles in. You run for distance and not worry so much about pace. Long run should be done at a relaxed pace. It will probably take you a couple miles to settle into a pace that is comfortable to you. Distances will vary depending on your training. For a 5k or 10k runner, long run will usually be 7 to 8 miles although it is not uncommon to see a 5k runner clocking 10 miles. If you are training for a half marathon, your longest run will most likely be around 12 miles and come 1 to 2 weeks before your race. For marathon training, you will gradually increase your long runs to about 20 to 23 miles until 2 to 3 weeks prior to your race. Most runners do their long runs on either a Saturday or Sunday due to the distance that they need to cover and the time it takes. There are many running groups in the area that have group long runs over the weekends. Remember to always stretch after a run.
You don't have to run hard every time you run. A lot of us think we can only be faster if we run fast each time we run. A car needs regular maintenance. It needs to stop running so the mechanic can maintain it to enable it to run efficiently in the long haul. Our body works on the same principle. If you always run fast, you will not be giving your bones and muscles enough rest for them to recover from the demanding job that they did during those fast runs. Eventually, you will feel tired and fatigue. We should incorporate easy training days in between the hard days. Easy runs allow us to maintain our endurance while allowing the body to recover and rebuild. You should be able to carry on a conversation during these easy runs. Consequently, schedule only one interval training, one tempo run and one long run each week and just run easy the rest of your week. How about taking a rest day or two? That is an excellent idea!! Depending on your fitness level, aim for a rest day every 7 to 14 days. If you are a beginner, consider taking 2 rest days in a week. There is no set rule. As you become more knowledgeable in running, you will learn to listen to your body. If you are struggling in a run, then it may be a good idea to call it a day.
A lot of you are so dedicated in your training that you cannot stand the notion of taking a rest day. If that is the case, try cross training with other low impact activities such as swimming and cycling. They not only help maintain fitness, but also spice up your running routine. Another suggestion would be strength training and stretching. Strength training consists of lifting light weights and will help you to not only tone your muscles but also make them stronger. Stretching will help you loosen and relax your muscles and help prevent injuries. Learn more about stretches that are beneficial to runners in our injury prevention section.
Group Training Runs and Workouts
Whether your plan is to train for shorter distances such as 5k or 10k or running a half marathon or even a marathon, Tampa Bay is a place where you will always find runners training year round. In a given week, there are always two to three track workout taking place in the area. Track workouts are short and fast intervals at faster than race pace to help build speed. They also help you get accustomed to
the demand your body place on your heart and lungs during racing. With the proper pace groups, friendly competition from your fellow "trackies", and motivation from a track coach, you will see dramatic improvement in your race times. Don't be intimidated if you are not a 16 min 5k runner and think that you can never complete a track workout. Track workout has runners of all abilities ranging from those at the elite level to those that complete a 5k in 30 plus minutes. Your coach will help you find a pace group that suits your ability.
Group runs also offer benefits other than just getting the miles in. Training runs go by quicker when you have a training partner. Through one training partner, you may end up meeting many other that share the same interest and ambition as you do. Training becomes more fun and effective when you are in a group. It also helps motivate you to stay on your training schedule knowing that there is always someone to run with or someone waiting for you to start a run. This is especially helpful on those extremely hot and cold days when we would prefer staying in our air-conditioned home or in bed!!
Here is what Tampa Bay has to offer in track workouts and group runs.
Tues 6:30pm
Wed 7:30am & 6:30pm
Dror Vaknin
813-846-5021
coachdror@aol.com
813-846-5021
coachdror@aol.com
frnrs@aol.com
frnrs@aol.com
lgray88@yahoo.com
813-961-9347
lgray88@yahoo.com
813-961-9347
813-283-6898
ricdoor@hotmail.com
vws4evr@aol.com
at Bullard & 56th Street
vws4evr@aol.com
xelint@aol.com
10 - 20 plus miles
813-283-6898
Natures Way
813-283-6898
St. Petersburg
frnrs@aol.com
Osceola & Pierce, Clearwater
727-442-5838
Palm Harbor
727-939-8038
727-442-5838
Group run - varies
There are many runners in the bay area that have taken on the roles of coaches to many local runners. Some of them have run competitively in high schools and colleges and continued to run competitively while some are life long runners. Most of these coaches head up local running teams in addition to help promote the sport of running in the area. Some coaches will give you a personalized training schedule tailored to your ability and goal. Please contact them for additional information on becoming part of their teams.
Dror Vaknin is in his seventh year as an assistant coach with the University of Tampa cross country program. Prior to coming to the Spartans, Dror had two coaching stints at USF, one from 1991-94 and the other from 1996-2000. Aside from coaching at the collegiate level, Dror has been a head coach for distance training teams. Since 1992 he has been the head coach for the Progressive Training Team and has held the same position with Team Leukemia since 1994. During his competing days, Dror was a stand out runner at both the high school and collegiate level. In high school he won the Florida High School Cross Country Individual Championship in 1985. Then in 1988 he won the Sun Belt Conference Championship while attending USF. He also became USF’s first NCAA track qualifier in the 10k in 1991. That year he finished 16th nationally. He is still the 10k record holder at USF with a time of 29:25. Dror is a graduate from the University of South Florida and a native of Kiriyat Gaf, Israel. He resides in Tampa with his son, Noah.
As a coach, Joe Burgasser has been president of the Forerunners Club since 1982, maintaining approximately 150 active paying members every year. He guided the women's Forerunners members to several team titles at the Boston Marathon. He is one of the most incredible runners in the area you will ever know. He has had 27 consecutive years of sub 2-hour, 50-minute marathons; finished second three times and won his age-group (60-69) the past four years at the Boston Marathon; set the American record for all ages in 1975 for a 50-mile race (5 hours, 39 minutes; 6:46 a mile); won the five-year age-group bracket at Gasparilla at least once since he turned 40; and averaged an 80- to 90-mile a week training schedule last year.
Lynn Gray, an experienced marathoner and RRCA certified coach has been an age group winner for over 20 years. Her impressive running resume includes over 35 years of long-distance running and over 70 marathons. Lynn pioneered “Take the First Step”, a running group that is geared towards beginning runners with a strong emphasis on long-term goals of aerobic fitness. In addition, she coaches and gives workouts for walkers who aspire to become a jogger or speed walker and provides the individuals the skills and aerobic ability to participate in fitness goals such as 5K, 10K, 1/2 marathon and marathon distances. Lynn’s program offers walk to run programs which supports the female and male participant who want a permanent plan of aerobic exercise which fits their lifestyle. She also has integrative running programs for triathletes as well.
Before we were runners, we watched other runners taking their strides out in the heat, in the cold and in the wind, and we asked, "Why do they do it?" We see an athletic man or woman walking by and we wonder how they stay so slim and toned when we know they are not starving themselves? We hear our running friends talking their first 5k, or marathon and see glow and happiness beaming from their faces and doubt if one day we could accomplish the same feat? We all remember how and why we got into running to begin with. No matter what your reason is, running will provide tremendous health benefits to you. As a beginning runner, it is crucial that you take things step by step and resist the temptation of doing too much too soon. After all, you want to run for the long term, right? To prepare for your training, try to hydrate as much as you can the day of or the night before your run and find a shaded area for your workout. For safety, especially for a beginning runner, tell your family where you will be and your expected time of return so they could search for you in case you are overdue. Also carry a cell phone in case you don't feel well and have to be picked up. Name your contacts "Husband", "Sister", "Girlfriend", etc. instead of their names in case a stranger has to make the call for you. A big no-no for all runners is listening to their mp3 while running. This blocks you out of your surroundings and you may not be able to hear approaching traffic or warnings from other runners or cyclists. However, we know we all love our latest technology gadgets and the sound of Justin Timberlake or Fergie pushing us along those training runs, so if you must, try to leave one ear uncovered so you are aware of your surroundings as well. Now if you are ready, here is a sample plan with a goal of finishing your first 5k in 3 months. If you don't feel good, then take an additional rest day or just jog slower until you feel better.
Here is a beginning runner training schedule that will help you get started. The schedule has workouts on Mondays, Wednesdays, Fridays and Sundays. All other days are off days. Remember to take it easy and dont' push hard everyday and rest when you are supposed to. Remember, take it one day at a time and back off on your training if you don't feel well. You should always be positive and imagine the finish line during your workout. Congratulations in moving towards an active and healthy lifestyle.
Looking for more challenge? Thinking about your next race already? Want to train for a 5k, 10k, half marathon or even a marathon? We have all the tips to help you improve your performance or move up to the next distance.
Some of us are blessed with incredible health and luck that we are able to run long and strong without getting injured. While we all know that they are the lucky minority of the running population, many of us have all been sidelined with injuries one time or another. Some injuries may only sideline us for days and we are able to return to running without feeling the post injury effect, e.g. the stiffness, irritation, of the injury site. For most of us, these injuries never return. However, some injuries are more serious and could adversely affect our ability to run for weeks, months, and unfortunately in some cases, and years. So just how do we deal with injuries mentally and physically? What are some of the treatments that are available out there? What else can we do to stay active while we are recovering from our injuries? How about preventing such injuries from happening again?
Dealing with Injuries
No one wants to get injured, whether you are a runner or not. However, runners are more prone to running related injuries than non-runners. Most running injuries and their causes are easy to identify. Cause for injury could be biomechanical, i.e. they relate to the biomechanics of your body. Some are as a result of external factors such as wearing improper shoes, poor running form, or stepping up your training too much or too soon. Each type of injury requires a different course of treatment and variable rest times. As runners, we are all more in tune with our bodies than those who are not. We have all tried to run through an injury only to have it come back in a few days or intensified during our runs. It is important to understand that we can run through certain minor aches and pains while not taking chances with other more serious injuries. Runners can often endure a high degree of pain and many will attempt to run through intense pain. Our bodies are usually a good judge of the seriousness of an injury. Pain will cause your body to stop running, or to compensate in your form to minimize the damage it is doing to itself. Compensating could cause further injuries. This is the time to stop running and start treating your injury. Pushing through the pain will only cause more damage and lengthen the time it takes to heal.
Just how do you stay positive when you are so bumped about not being able to run? We worry about gaining weight, losing the speed that we gained through hard training and missing all the races and seeing our running friends. Running not only is a stress relief, it becomes a necessity. It becomes part of our lifestyle. It is who we are and it gives us confidence and self-esteem. It is understandable that we feel depressed and lonely and helpless when we are sidelined. Remember that whining about your injury will not speed up the healing process. Stay focus on the treatment your doctor prescribed to you. It may include taking anti-inflammatory medications and weekly trips to your physical therapist. With all the downtime you have now, try focusing your energy on other things you have not had time to deal with. Is there a project around the house that you have been thinking about but never had the time to get to? How about fixing up that yard, or rearranging the furniture in your living room? Maybe the dance lessons or yoga that you have been dying to try? Now is the time to explore other interesting things that you only had time to think about because you were too busy being a runner. Realizing that there is more in this world than running will help you get through this difficult but necessary phase of your life. When you recover, you will have all the time in the world to run again.
How about maintaining my fitness while I am injured? Try cross training with other aerobic exercises such as swimming and cycling. These activities do not put strain on your feet but still allow you to maintain fitness.They help you stay in shape and work other muscle groups that running does not work on. However, you will still loose some fitness since swimming and cycling do not work your running muscles. Also try aqua jogging, strapping on a floatation belt around your waist and running in water will work the running muscles and maintain fitness. This is perhaps the closest thing to running that you can do to stay in good running shape. Be open minded when trying these activities. You may discover the swimmer or cyclist in you. Trying new activities may also lead to new friendships outside your running circle. Find out where you can meet new people in swim practices and group cycling events in the area.
Common Running Injuries
Most running injuries are overuse injuries which are caused by either running too much or too soon. Most of the time with resting and icing the injury site will take care of the problem and runners can return to running in a few days or weeks. It is important that we do not self diagnose our injuries which could be symptoms of a more severe health condition. Consult a sport medicine doctor who will evaluate your injury and prescribe a proper course of treatment. Here is a list of the most common running injuries ranging from knee pain, upper leg injuries, lower leg injuries, foot, ankle and heel and hip injury. Each person reacts to the same type of shoes, running surface and other variables differently. Therefore, each is required a different course of treatment and the length of time for recovery will vary as well. When confronted with an injury, it is always better to take a conservative approach towards managing and treating it. After all, we would rather be not running for a few days than a few weeks, or even months.
Runner's Knee
Pain around and sometimes behind the knee cap. You knee moves up and down inside a nifty design in your thigh bone. When your legs are working efficiently, your knee moves inside this track smoothly. But when the knee cap moves out of its track or rubs against its sides, every step transforms into pain. Your thigh muscle holds your knee cap in place. When your thigh muscle is weak, it causes the knee cap to move out of place. Running tends to work on the muscle on the back of your legs (hamstring) rather than that in the front (quadriceps). Your hamstring is probably stronger than your quadriceps muscle and therefore results in an imbalance. Runner's knee is sometimes aggravated by overuse. If you suspect runner's knee is your problem, try taking a few days off and rest and ice the knee. You can use a commercially available ice pack or put a wet towel in the freezer and wrap it around your knee. If you choose to continue running, reduce your mileage and back off from hill work and speed work. Avoid running on banked surface which effectively has you running with a longer leg and puts additional stress on your knees. Try incorporating some grass or trail in your route since they absorb shocks better and thus reduce shocks to your knees. When you finish running, ice your knee immediately for 15 minutes to reduce the inflammation and lessen the pain. Continue icing for a few weeks after your pain has gone away. Stretching your quadriceps will help relax it and prevent your runner's knee from returning. It is also advisable that you go see a podiatrist who can evaluate whether your foot is giving proper support to your knee. He may suggest orthotics or shoe insoles designed for athlete to correct the problem. The good news is that this is a highly treatable injury with some patience so don't rush through the recovery process.
Illiotibial Band Syndrome (IT Band Syndrome)
Pain on the outside of the knee. This is primarily an overuse injury. The IT band is a band of tissue that starts from the outside of your hip all the way down to the outside of your knee. Overtraining can put stress on this band of tissue and shorten it. It then starts to rub against the outside of the knee and causes pain. This injury could take some time to heal ranging from days to months. Since overuse is the main culprit, it is a good idea to reduce your mileage. Ice the affected area frequently and immediately after your run. Try working on your hip by doing leg raises exercise and IT band stretch. Some runners can also benefit from some deep tissue massage.
Patellar tendonitis (pain below the knee)
This is an overuse injury that affects the tendon connecting your kneecap (patella) to your shin bone (tibia). The patellar tendon plays a pivotal role in the way you use your legs. It helps your muscles extend your lower leg so you can kick a ball, push the pedals on your bicycle and jump up in the air. Patellar tendonitis occurs when you place repeated stress on your patellar tendon, often when you suddenly increase the intensity or frequency of your workouts. Stress causes tiny tears in the tendon, which your body attempts to repair. But as the tears in the tendon become more numerous, your body can't keep up, causing the inflammation in your tendon to worsen. Pain may be infrequent at first, but with continued stress and damage to the patellar tendon, the pain of patellar tendonitis can become a constant ache. Treating this injury could take some time. Icing the affected area is always helpful. You may find that you need to stop running. When you resume running, try using a knee strap that wraps around your leg just below the knee to redistribute force to the strap rather than to the knee. Weak thigh muscle also contributes to this injury. Try the quadriceps stretch to loosen this muscle.
Quadriceps tendonitis (pain above the knee)
This injury is similar to patellar tendonitis except that it affects the tendon connecting your kneecap (patella) to your thigh bone (femur). Generally, following the same treatment plan for patellar tendonitis in addition to rest and ice will usually help ease the pain.
Hamstring pull
This is a stretching or tearing of the hamstring muscles, which are located at the back of your thigh. A hamstring injury occurs when muscle is torn due to injury or when it's stretched too far. Hamstring injuries are common in such sports as running, water skiing and cheerleading. This injury could also be a result of overuse. You might have extending it too far or too much such as doing too much interval training or running downhill. The good news is that this is an easily treatable injury. In fact, you may find that you can continue to run. Ice the hamstring after each run and ease into your run slowly and take shorter steps. Try not to run on banked surface which effectively gives you one long leg and one short leg. Doing hamstring stretch will also help relax and loosen the hamstring as well.
Quadriceps pull
A strain to the quadriceps muscle will result in a dull ache while a tear will give you an intense pain. This is almost always as a result of the muscle imbalance between your hamstring and your quadriceps. Running tends to work the hamstring muscle and therefore overpower the quadriceps muscle. Fortunately, this is an injury that is rather easy to deal with. You may be able to continue running, just have to take it easy. Ice the affected area after each run and do the quadriceps stretch to help relax the muscle. Be careful to ease into the stretch and not force it.
Shin splint
Anterior shin splint is pain in the front and outside of your leg. Posterior shin splint is pain in the front and inside of your leg. Shin splint is most likely caused by tight calf muscles. You may feel pain when you point your toes down. It is further aggravated by running on hard surface or not wearing shoes with sufficient cushion. You may need to cut back your mileage significantly or stop running all together for a few days. In the mean time, ice the shin a few times a day. If you have severe pain on your shin, it is a good idea to obtain an x-ray from your doctor. It will reveal whether you have a stress fracture on your shin bone (tibia). A stress fracture is a small tear in your tibia. This tear may be small, but it will force you to stop running for at least a few weeks until the bone starts to heal. This is a serious injury so go to your doctor immediately if you suspect you have a stress fracture. Doing calf stretches will help relax the muscle and reduce the risk of future injury of the shin.
Achilles tendonitis
Pain on the achilles tendon that connects the calf and the heel. The tendon is inflammed probably due to overuse, overtraining or to much hill work. Having tight calf muscle puts additional work on the tendon and stretches it too much. To relieve the pain, ice the area a few times a day but especially after running. Lifting your heel towards your calf will shorten the tendon and avoid stretching it too much. You could also try heel inserts inside your shoes to lift the heels. This injury will probably force you to stop running for at least a few days to a few weeks. During this time, try to avoid stretching the tendon. When you return to running, slowly return to your normal intensity and mileage and try not to run on soft surface to further sink in your heel. After running, gently stretch your calf and hamstring to relax these muscles to prevent future injury.
Ankle sprain
This injury usually happens when you step into a hole or running on uneven surface. You twisted your ankle and pain is shooting up your ankle and lower leg. When this occurs, you should stop running immediately until the pain goes away and this may take a few minutes. When you resume running, start slowing and pay attention to see if any pain is still there. If it dissipated, then it is probably okay to continue your run. Otherwise, you should stop immediately. Regardless, it is always a good idea to ice the ankle to reduce any possible inflammation. If there is no swelling or pain the next day, you probably only had a mild sprain. If you notice swelling or have pain, there is a chance that you might have sprained your ankle, or worse yet, broken it.
Plantar fasciitis
This is sharp pain in the inside part of the bottom of your heel, which may feel like a knife sticking in the bottom of your foot. Heel pain tends to be worse with the first few steps after awakening, when climbing stairs or when standing on tiptoe, after long periods of standing or after getting up from a seated position. There are a number of possible causes for plantar fasciitis and they often work in combination. Tightness of the foot and calf, improper athletic training, stress on the arch or weakness of the foot are potential causes. Shoes that don’t fit, certain play or work actions or overuse (running too fast, too far, too soon) may hurt the plantar fascia. People with flat feet are at increased risk of developing plantar fasciitis. You may need to reduce your mileage so as to not further aggravating the pain. To give your arch some support, try arch taping. You can also try buying shoe insoles that provide arch support. Icing the affected area after each run will also help ease the pain. Make sure you stretch your calf before and after each run.
Heel spur
Heel spur has very similar symptoms as plantar fasciitis. However, pain in a heel spur injury is in the front of the heel and possible in the arch. Heel spur develops as an abnormal growth in the heel bone due to calcium deposits that form when the plantar fascia pulls away from the heel. This stretching of the plantar fascia is usually the result of over-pronation (flat feet), but people with unusually high arches can also develop heel spur. Women have a significantly higher incidence of heel spur due to the types of footwear often worn on a regular basis. You may ice the area after each run and try arch taping to give the arch some support. You can also try wearing heel pads in your shoes to give your heels some cushion. If pain persists, you should consult a podiatrist who can often treat heel spur effectively. Running with heel spur will only make it worse.
Sciatica
The sciatic nerve is the longest nerve in the body. It runs from the pelvis through the buttock and hip area and down the back of each leg. It controls many of the muscles in the lower legs and provides feeling to your thighs, legs and feet. The term "sciatica" refers to pain that radiates along the path of this nerve — from your back into your buttock and leg. Sciatica isn't a disorder in and of itself. Instead, it's a symptom of another problem involving the nerve, such as a herniated disk. When the sciatic nerve is pinched, you could feel numbness all the way down the back of your leg. The pain can range from mild to severe. You usually can continue running if there is only mild pain and the pain will usually go away within a few weeks. If the pain is severe enough, you may need to stop running and consult a physician since sciatica could be symptom for more serious spine conditions.
Piriformis syndrome
The piriformis muscle is a small muscle in the groin that runs from the sacrum to the outer hip bone. If the piriformis muscle becomes tight or cramps it can put pressure on the sciatic nerve which passes underneath the piriformis muscle. Typically this pain increases when the muscle contracts, when sitting for an extended time, or direct pressure on the muscle. Pain in the buttock is also common. Piriformis syndrome is also a common cause of sciatica. Icing the affected area will help ease the pain. Try hamstring stretch and piriformis stretch to relax the muscle.
Pain on outside of the hip
The pain is usually at the hip joint. This is a basic overuse injury that is causing inflammation to the hip muscle or the fibre inside the joint. The cause of this injury varies from leg length discrepancy, running surface or an uneven pelvis. If the pain stays in the hip and is mild, you could try taking shorter strides, wearing more cushioned shoes or change your running surface to incorporate some softer surface. If the pain persists or gets worse, you should consult a doctor since it could indicate more serious lower back or spine conditions.
Stretching Exercises
Stretching after your run can reduce the risk of injury and muscle soreness. Stretches are exercises that are done with resistance in repetitions. You should feel a nice pull on your muscle but not to the point where you feel pain. These exercises will help relax and loosen your muscles and help prevent injuries.
Quadriceps stretch - sitting down and stretching your legs out in front of you with toes pointed towards you, raise each leg slowly 10 times then repeat the opposite leg. Make sure that your knee is not bend when doing this exercise. 3 to 5 pounds ankle weights are recommended for this exercise to provide
resistance. Alternatively, lie on the floor flat on the stomach. Bend the left knee and grip the left foot with the left hand. Gently push the hips towards the floor by tucking the tailbone under. Now bend the right knee and grip the right foot with the right hand. Squeeze the heels towards the buttocks and continue to press the hips towards the floor. Rest the head to one side. Be sure that the knees, ankles and hips are all in one line. Hold this pose for about 30 seconds.
Straight-leg raise - lie on your unaffected side, tighten the thigh muscle of your injured leg, and then slowly raise the leg off the floor.
Hold the leg up for a 2 count, and lower it on a 4 count. Relax your muscles. Then tighten the thigh and repeat. Do three sets of 10 repetitions each day. Once your leg gains strength, do the exercise with weights on your ankle.
Illiotibial band stretch - sit with your injured leg bent and crossed over your straightened opposite leg. Twist at your waist away from
your injured leg, and slowly pull your injured leg across your chest. You should feel the stretch along the side of your hip. Hold the stretch for 10 to 15 seconds. Repeat the stretch 6 to 8 times.
Hamstring stretch - lie on your back, supporting the thigh behind the knee with the hand or with a towel, slowly straighten the
knee until a stretch is felt in the back of the thigh, trying to get the bottom of the foot to face the ceiling, one leg at a time. Hold the position initially for 10 seconds, and gradually work up to 20-30 seconds.
Calf stretch - stand with your hands against a wall and your injured leg behind your other leg. With your injured leg straight, your
heel flat on the floor and your foot pointed straight ahead, lean slowly forward, bending the other leg. You should feel the stretch in the middle of your calf. Hold the stretch for 10 to 15 seconds. Repeat the stretch 6 to 8 times.
Sitting piriformis stretch - sit down on a chair with legs spread shoulder width. Put the ankle of the affected leg on the thigh of the
opposite leg then lean forward to feel a stretch in your butt.
Traditional piriformis stretch - essentially the same pose as the sitting piriformis stretch except it is done lying on your back.
A lot of us know how to choose the right type of shoes for our feet and for different running surfaces. But do you know that the way you are tying your shoe laces can affect how your feet feel during a run? Too tight, and you are in for having too much pressure on your feet. Too loose, then your heels are sliding out of the shoes. Here is a great article from Runner's World, with videos, demonstrating how you should tie your shoe laces to relieve certain discomforts.
