Tag Archives: Running Injuries

Self Massage Technique : Self Massage Video : Self Massage Demonstration

Prevention is better than cure! My parents and teachers always said that.

One injury prevention method for runners is Massage. Remembering to massage your feet, massaging lower & upper leg, massaging the calf and massaging the quads can help prevent running Injuries.

If you cant afford a Professional massage or have no time for a date with massage pro, you can also do your own self massage.

The following video demonstrates how to do a self massage. You will learn how to massage away muscle pain and soreness from your legs and feet. You will learn Self massage techniques that will prevent injuries and have your feet screaming with pleasure or at least feeling better fast.

Lets roll!

Training Plan: StanChart Marathon 2009

Am starting my training for 2009  Stanchart Nairobi marathon. I have had a seven months rest from serious running. During that time I learn’t how to swim.

My running goal this year is to finish the 2009 stanchart marathon in a time of around 2.45. My personal best is 2.56. I will be a smiling runner if I can be able to shelve 10 more minutes from my PB.

Am confident I can run faster. At the finish line of 2008 Stanchart marathon my legs felt strong, no fatigue & no cramps. I had this feeling that I could still keep running another 10k.

Taking My Running To the Next level

This year I will build on the strength of my three years of marathon running. I believe my body is now physically strong and it can cope  with stress of more weekly miles and faster running.

Advantages of many months of training

To reach to my goal am dedicating 5 months of serious training. More training time means, no over training, more rest and fewer running injuries. If I suffer the unfortunate injury at least I will have enough time to recover.

In the month of June I will focus on cardiovascular fitness. I will do this by  accumulating as many miles I can at a slow pace. I will also assessing my physical condition to see whether I might be carrying a running injury that I might not be aware of.

In July, that is when I will start on speed work. Am yet to decide on my actual mileage and exact tactics so keep reading as I will keep posting my plans and progress.

London Marathon : Training Plan

If you are training for the london marathon you should keep in mind the following marathon training principles:

When to start training for london marathon

The early you start your marathon training the better. 4 months prior to the marathon is a good idea. Training early has advantages, you get enough time to train and most importantly you have time to recover from inevitable running injuries.

The 10% rule of marathon training.

Never increase your weekly mileage, by more than 10 percent a week. If you do you will drastically increase the risk of running injury.

The long runs for london marathon

The long runs can be upto 20-23 miles (for the experienced runner) for the inexperienced runner this can be 5 – 15 miles depending on your level of experience. The long run should be done at least once a week.

Easy weeks

We love going  full speed on our training but it is a good Idea to slow things down between your training weeks. This will allow you to stay fresh as you build on your overall workload.

Rest.

Taking a complete break from running is as important as running itself. Two to three days of complete rest will allow you body to recover from the stress of marathon running. Don’t take a long rest as you will lose all the gains from your training.

Hydration for london marathon

Keep drinking enough water. Water helps in preventing running injuries.

Nutrition for london marathon

Eating the right foods is important! You need to eat plenty of carbohydrates to give you energy. Eating foods rich in protein will help your body repair small tears that happen during training.

Taper for london marathon

Avoid overtraining by reducing your weekly mileage during the final two weeks before london marathon. This will ensure you arrive at the starting line feeling fresh and energised.

Good luck with your training!!

Celebrity Hero at 2009 London Marathon : Phil Packer

As 36,000 london marathon runners disappear over the horizon, they will be hoping to finish the 26 agonising miles as first as possible and be home for lunch; but for Phil Packer, an  iraq veteran,  it will be the beginning of a 2 week crawl to the finish line.

Following a rocket attack in Basra, Iraq, the Royal Military Police officer was left with a severe spinal injury. The major had been told he would never walk again, let alone complete a marathon. The wounded Iraq veteran will attempt to walk London marathon in crutches.

One painful step at a time, the marathon will take him almost two weeks, mirroring the feat of brain-damaged former boxer Michael Watson in 2003. It will be two miles a day for Phil.

His story is remarkable!

His main mission is to raise a million pounds for injured service men. To support Phil Packer run london marathon visit Phil Packer website

From here at dailyrunningtips, I wish Phil all the best!

Achilles Tendinitis : 5 Step Treatment & cure

I was reading a running forum and one runner who was suffering from achilles tendonitis asked what is the best form of treatment.

The best answer I read was from a runner called Chris, it went like this

I have/had Achilles Tendinitis. My first flare up was during my training for the Charlottesville Marathon. I didn’t end up running that marathon – but I did prevent my Achilles tendonitis from going into high gear. Achiles tendinitis  isn’t cut dry. You don’t just have it or not. There are several stages/degrees. I had the “beginning stages” (this was per my orthopedic doctor).

Five Step Treatment of Achilles tendinitis

He told me to continue to run at a limited amount (incorporate cross training) and start a few things:

1. Ice nightly – i fall asleep with ice packs wrapped around my achilles.

2. anti-inflammatory – he started me on naproxcin, but recommended me taking that for only a short time. After a week or so of that he told me to switch to Quertecin/Bromelain mixture (can get it @ The Vitamin Shoppe, or other health food stores). It’s a natural anti-inflammatory. So, I take that (still) 2x’s a day.

3. Avoid walking barefoot. I am currently in my pj’s – and I have a pair of tennis shoes on. It looks ridiculous but it helps.

4. Stretch out your at before you step out of bed. Take your big toe and point it up to the sky for 15 sec – 3x’s before planting your feet on the floor.

5. Stretch throughout the day – and especially throughout your runs.

It took me 4 months to get my Achilles Tendon back to normal, but be warned. Once you get it you are now susceptible to getting it again (I know it sucks). I have had it 2 times in the past 2 years. The first time it took 4 months, the following time I was prepared and nipped it in the butt and it never got out of hand.

I hope this helps a little. I know how much I love to run and even the slightest set back makes me sad.

Good luck to you!

How To Stretch Safely And avoid Injury

A brief stretching session done regularly will help improve your performance and reduce your risk of injury.

Daily Running Tips For How to stretch safely and avoid injury

  1. The total routine need not last for more than 15 minutes.
  2. Stretch according to need, depending on soreness, tightness or the upcoming workout.
  3. Warm-up for at least 5 minutes with light jogging
  4. Perform stretches in a controlled and smooth manner.
  5. Hold each stretch for at least 15-25 seconds
  6. and the most important thing about stretching, don’t strain, bounce or force a stretch.

Good luck

Interview With Robert Cheruiyot at Gebreselassie Running Clinic

Other elite runners at Haile Gebrselassie running clinics were Paul Tergat and Robert “Mwafrika” Cheruiyot. While Paul and Haile monopolised attention, Robert remained in the background. I even didn’t know he was around until someone called him out.

Robert has been one of my favourite athletes, he has won 4 boston marathon and one Chicago marathon and he was my bet to win the gold at 2008 Beijing Olympic Games.

Robert cheruiyot "mwafrika"

Why he dropped out of Beijing games

With the media focused on Haile and Paul I had him to myself. My first question was what happened at Beijing. He told me it was a case of overtraining. He really wanted to win the gold at Beijing and so he had pushed himself hard only to suffer a thigh injury close to the games that refused to heal on time.

About that famous fall at 2006 chicago marathon.

It was all bad luck! This was refreshing in an age when people are suing for even minor things.

Attacking the Haile Gebrselassie marathon record

He wants to break Haile Gebreselassie marathon record, hopefully at the world championship in August at Berlin, Germany.

If he breaks it in Berlin it will interesting to see what Samuel Wanjiru and Martin Lel will do at London marathon in September because that is the date they have set to crack Gebrselassie record and bring it back to Kenya.

As we were taking the above photo he pointed to the green grounds inside Nyayo National Stadium and noted that when he started running that ground was all dust.

8 years after he started running he has won 4 boston marathons and made lots of cash from running: Not bad for a man who started out as a barber.

Best Running Surface for Runners

When it comes to injury prevention, surface matters!

Avoid rock-hard surfaces like concrete sidewalks and aim instead for grass or dirt trails. The idea, of course, is to run where the ground will absorb more shock, instead of passing it along to your legs.

Runners World have a ranking of surfaces on a scale of 1 (awful) to 10 (best):

  1. Grass 9.5
  2. Wood chips 9
  3. Dirt 8
  4. Cinder track 7.5
  5. Track 7
  6. Treadmill 6.5
  7. Asphalt 6
  8. Sand 4
  9. Snow 2.5
  10. Concrete

Running : Ankle Injury : Cause and Treatment

An ankle injury is also known as an ankle sprain, twisted ankle, rolled ankle, ankle sprain  injury or ankle ligament injury. An ankle injury  is an injury to one or more ligaments in the ankle, usually on the outside of the ankle.

Purpose of ankle ligaments

Ligaments are bands of tissue—like rubber bands—that connect one bone to another and bind the joints together. In the ankle joint, ligaments provide stability by limiting side-to-side movement.

Cause of Ankle Injury

In running, ankle injury result from a sudden twist or a blow that forces the ankle joint out of it’s normal position. This commonly happens when running on uneven surfaces. Runners who run on trails tend to suffer more from ankle injuries. Running on worn out running shoes can cause a twisted ankle.

Signs and Symptoms on Ankle Injuries
The signs and symptoms of ankle injuries may include: Pain, Swelling, stiffness and difficulty when walking.

Treatment of Ankle Injury

1. Rest – take a break from running

2. Ice – to help reduce swelling

3. Bandage (compression) – bandages gives the ankle support and helps reduce swelling, pain and further injury.

If the pain doesn’t go away, see your doctor

Running Quote: Running When Injured

If  you are injured and wondering whether it’s safe to run with an injured ankle, leg or knee, you may find this quote helpful.

“When I was 37, I pulled a groin muscle, and I tried to run through it. A friend asked, ‘You have to decide: Are you going to run for the next two weeks or for the rest of your life?’ Thats been my philosophy ever since.” Richard Hillested, 66, finisher of more than 75 marathons and Ultras.