Wednesday, November 2, 2011

Would You If You Could?

I am putting in exclamation point on my crazy, busy day. Here it is !!!!!!!!! And here I am. It is very difficult to get your bangs to separate into three prefect strands like this, so if you need some guidance on the three-strand-method, don’t hesitate to ask.

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This glorious day  involved navigating snowy highways early this morning to get to a work appointment, volunteering in Emma’s classroom and going to Sam’s basketball game across town. Right now the dog sits here incessantly licking himself and it is driving me crazy. Will the licking ever end? If I could lick myself, would I? I like to think not, but that is just me being judgmental. You never really know until you walk a mile in a dog’s paws, or something like that.

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This is licking in action (LIA)

Earlier this week I wrote of a painful run on Saturday. I tried to get out again on Monday for a very short 3 miler to test where things were at. Things were in the toilet, the shitter.

That put me in a bad mood. I hate it when I can’t run. HATE IT. Yes, there are worse things, but running helps me cope with all of the worse things. It is better than therapy or wine or cake or hitting someone. Well, maybe. Sometimes it’s fun to go to therapy, then drink a lot of wine, stuff your face with cake and hit someone. You usually do feel better.

Anyway, I know I have to do something to take care of my body. I need to get the the root of what is going on, but also run interference in the meantime to become more comfortable. I have a half marathon in Vegas in a few weeks, and I’m determined to go the distance, even if it means *gasp* some walking.

Misszippy suggested reaching out to a friend and local pro-triathlete, Joanna Zeiger, who lives in Boulder. Joanna has had long history amazing feats from competing at the first Olympic triathlon at the 2000 Summer Olympics and placing 4th, to winning the 2008 Ironman 70.3 World Championship in Clearwater, Florida (with a time of 4:02!! I was only 1 hour, 40 minutes slower at my 70.3).

Joanna has had some injuries and knows a thing or two about training and recovery. After a short synopsis of my history, Joanna laid it on the line:

Runners have tight hips and weak glutes. You need to build strength. Being at the gym can be boring, but it’s essential to having better form, avoiding injury and being a better runner.”

Her advice? Get a cortisone injection to help start with the healing process and to decrease discomfort (you may remember this is what my doc wanted me to do).  Take some rest time from running. Devise a strength training plan and stick to it. Eventually, see a PT if time and money allow. Once stronger, work on gait/form modifications. Make an investment in your running future.

I have been a huge fan of yoga (Vinyasa, Bikram) for the past ten years and do it consistently. I always considered this my strength training. I am now am thinking I need something more structured in addition to yoga.

I have an appointment for the shot for tomorrow afternoon. My doctor has diagnosed me with high hamstring tendinopathy and quadratus femoris tendonitis, which is a fancy way of saying the area where my ass meets my hamstring hurts like hell.

This is me, only I will be wearing clothes, laying on my belly and not appearing so pale.

Do you do regular strength training as part of your workout routine? How has it benefited your running?

Be honest. Does the shot hurt?

Would you lick yourself if you could?

Off to watch the rest of The Biggest Loser (please, Bonnie, stop crying) and Survivor. I am still not yet tired of Jeff Probst’s dimples.

SUAR

85 comments:

  1. I have to tell you when I did strength train in the past yes it helped! I got very lazy and this is why I am taking some time off of just running to be sure I'm doing something different with my body. I believe we need to do other things sometimes in order to balance out our bodies. Running over and over only works our muscles in one way and frankly it doesn't work all of them. Healthy bodies are in balance.. JMHO

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  2. I don't run very far (in fact there has been no running whatsoever for the past 4 months) but when I first started out, I made sure to hit the weights.

    I college my workout routine was about 40% cardio (elliptical mostly, no running) and 60% strength training. My body responded well and I lost almost 30 lbs!

    Since I started running as a way to learn a new sport, gain athleticism, and maybe lose weight in the process, I tried to mix in 1-2 strength training workouts a week, in addition to my running.

    However, I haven't been running long enough or with enough consistency to see any difference in my running.

    And no, I would not lick myself. That's just nasty...

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  3. Just finished survivor... Awesome episode (resisting spoiling it for you).
    I do regular strength training .... I love it. No sidelining running injuries, so maybe it's working?

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  4. Yes, I do strength training and also Pilates for flexibility. I've done more of both this year and I've been running with less pain. Pretty cool.

    No info about shots, sorry.

    And I can't imagine spending my day licking myself, but hey, you never really know until you try, I suppose.

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  5. yes, strength train!! We know Jo! she's' super duper smart. A great triathlete too. Good luck with the shot, not too painful I don't think.
    ;P

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  6. I am a big fan of pairing up yoga with my running. It def. helps with hip stuff, and strengthening my core.

    Occasionally I hit the gym to do some more hardcore strength training. I've seen some good come from this, and believe I should be incorporating it more into my routine.

    Good luck with your recovery!!

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  7. I did strength training this summer while only running 3 days a week (this was before I went back to work -- I'm a teacher). I noticed an increase in my stamina, speed and had no problems with my usual shin splints and calf pain.

    Of course, since school has started, I had to cut out something and it ended up being strength training since I am training for a half. I wish I had more time to strength train. I developed muscles that I didn't even know existed. Best thing I ever did. Now, if I could just get back into it...

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  8. I didn't know that the pain where your butt meets your thigh had a name - well, that's something I guess. Too long of a name, I have other nicknames for that area when it acts up. Also suggest trying yoga focused on problem areas for both strength and flexibility. (I always drop strength stuff first, stick w/ flexibility longer, but need both) Check out Sage Rountree, who is runner and triathlete herself - teaches yoga geared to support those pursuits (DVD, streaming online, free podcasts, books, blog). She's great! Cortisone shot, yikes. Hope it helps more than it stings. :) Just because it's objectively not the end of the world doesn't mean it doesn't subjectively suck and isn't tough to deal with on top of everything else - and you're endorphin-deprived now which doesn't help. Hang in there Beth, we're all pulling for you!

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  9. Ask if they can give you a topical anaesthetic. Do not ask to see that needle…cortisone molecules are big and so require a fat needle (at least that's what I remember). I had these in my spine years ago. I need to do strength training. It helped greatly in the past.

    Don't think I would lick myself unless there was chocolate frosting or whipped cream on me.

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  10. The shot doesn't hurt enough not to get it...it definitely helps. And it is mostly just uncomfortable, and then only for a second. I got a wicked case of greater trochanteric bursitis training for a half this spring and I got the shot (which def. helped with the pain and allowed me to walk without limping) and was supposed to build strength to avoid the problem in the future - yeah, I haven't been so great at it and I still can't run without pain. Learn from my stupidity - do the strength training! Wishing you luck - not being able to run sucks. Get better soon!

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  11. I'm a super newbie runner, but I do strength training at least 3x a week. I think it has been huge is preventing injury for me. I started running as a way to get fit and lose a few pounds and the strength training obviously helps with those goals too...

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  12. Strength training, a little bit of yoga yoga, cross -training and a little bit of running... ;-) I have been injury free my whole life. (knocking on wood).
    I became a stronger runner when I started to lift weights consistently. It works for me.

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  13. I'm a personal trainer so of course I am a huge fan of strength training! Has to be at least three times a week. It actually helps to fight osteoporosis which ALL women are at risk for as they age. I don't run as many miles as you but I do run a lot & strength train & cross train on days I'm not running. I cannot answer the cortisone question I'm allergic to all steroids but I have clients who say they were awesome & hurt like hell.
    I don't see myself as much of a licker so no licking for me :)
    Good luck to you. Take good care of yourself!

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  14. That is what I have! High hamstring tendinopathy. Please tell us if the shot helps! I did PT for six months and did a little strength training. Not enough, and I HATE doing it. I just want to run even though I know its not smart to do nothing but run. I've thought about cortisine, I've thought about plasma...but mostly I just pretend the problem will go away with enough ice and massage.

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  15. I have a friend who was an ultra runner with a similar injury and she didn't listen to her docs and rest and do all the things she was supposed to do and she hasn't been able to run for a very long time. Listen to the experts, do what they say. Don't run if you are in pain.

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  16. Strength training has been HUGE for me. After my back got symptomatic last year, I spent a few months working with a PT. (She's in Boulder and Westminster and I LOVE her, because she's an athlete herself and really *gets* that a lot of us are in physical therapy not just to get better, but to get back out there.) I have been a lifter before, but she tweaked my workout to strengthen hips and core, and showed me how to engage a lot of the supporting muscles I hadn't been engaging. I am still pretty faithfully using a lot of her techniques and (knock wood) my running has been great this year!

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  17. I have just come to the same conclusion myself! Strength training is something that I am just going to have to work into my life no matter how much I dislike it. :) I'm going to be looking into just what kind of exercises I should be doing. Hope you will share what you learn to! I would much rather just be a pain in the ass then have one!

    I love JZ too. I've been following her blog for awhile.

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  18. Hey Mollie: could you send me the name of your PT? beth@shutupandrun.net. She sounds great.

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  19. I do a weight training program created by beach body called P90X. I like it because after the one time purchase fee it is free and I can do it at home.

    Bonnie drives me nuts! I was bummed at the end of this episode. I have never had that shot. Yes, I would definitely lick myself if I was so inclined.

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  20. I never strength train. This will bite me in the ass one day.

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  21. Find a Crossfit gym!! I run and do Crossfit and have never felt stronger. Strength and cardio work outs!!

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  22. First of all, no. Bonnie does not stop crying and I kinda want to smack her.

    Strength training has done a lot for me as well. I take a body pump class at my gym twice a week, and those 2 simple hours per week have completely eliminated any injuries from my life! It's just enough for an overall body strengthening without allowing the weights to interfere with my more-fun cardio :)

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  23. I had a series of cortisone injections about 6 years ago; it took several to repair the damage I had done. For me, it was heavenly, it was a little uncomfortable when they initially numbed me but when the actual injection needle went in I didn’t feel anything except a little pressure.  Once the doc got the needle in place and began dispensing the medicine the pain absolutely melted away.  I went into that place the first time in a wheel chair and walked out feeling like a new man.  AMAZING!

    I follow a regular weight training routine but I no longer have time to go to the gym so I purchased a certain 90 day at-home-workout program that my wife and I can do together. Now that I’m training for a marathon again, I don’t do the everyday routine because it involves a lot of cardio and some of the leg workouts are a little too intense to mix in with a distance running training program.  I read a long time ago that strong shoulders, arms and back help you run further and faster because the additional strength helps propel you, like a pendulum.  Don’t know if it’s true or not but it seemed logical to me.

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  24. Strength training really does help me, but I go through periods where I do it and then I lose motivation and I don't. I wish I stuck with it more.
    I hope the shot helps calm things down for you.
    I had a shot in my ankle when I was about 15. They sprayed some numbing spray on it first. I could feel it, but it was only somewhat uncomfortable. I'd say foam rolling hurts me more! Ask them for some numbing cream/spray first!! ;) Good luck!

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  25. If you're looking for strength training but really enjoy yoga I'd recommend CorePower Yoga Sculpt classes. It's yoga with weights and a killer workout! http://www.corepoweryoga.com/#

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  26. I am recovering from an IT band injury and everyone from my PT, GP, and friend that is also a running coach has told me runners have weak asses and to get my ass strength training. So it's squats and lunges for me! Can't say I've seen a major difference yet as I am still recovering from my injury but I am hopeful it will prevent an injury down the road! Good luck!

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  27. I strength train 2-3 times per week, I wouldn't know if it's benefiting my running cause I just started it lol! I can't say that licking myself sounds all that appealing lol.

    Hope the shot helps :)

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  28. Have you considered trying to swim? I am new to your blog and I see you have done an half ironman, but I am a coach and swim on Boulder Aquatic Masters (BAM) and I find its great recovery and low impact for runners. I am a lifelong swimmer and a novice runner so I always recommend swimming as a way to get through injury.

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  29. I've definitely found strength training helpful -- although my focus has been arms rather than legs. One of my shoulders gets extremely tense (painfully so) when I run, and I recently realised that I don't have that problem when I do light weights (or at the very least more push-ups) a couple of times a week.

    The way I figure it, it's a small time investment that is rather boring but makes me feel stronger as soon as the next day. Definitely worth it.

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  30. Hi Beth, I strength train my upper body because I don't want the "bat wings". It also helps to have a strong core to support your back when running (so I read). I'm definately a believer that strength training will help me be a better runner...even if it IS boring as crap.

    And yes...if I could lick myself I would never leave the house. Or hell, I'd do it in the middle of Wal-Mart. I'd fit right in with those wack-os.

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  31. Beth!!!! This is an on-time post. I was just going to respond to the message you left on my blog. You MUST incorporate strength training in your routine. I'm positive that this will reduce your tendency to be injured. Yes, yoga makes you "strong" but yoga is not strength training!!! Yoga helps you relax, lengthen, and improves your static strength (the ability to hold a move for a long time) but it is not functional in that it doesn't improve your glute strength (specifically the glute medius) and it neglects your posterior chain in a significant way.

    This is a long answer. The short answer is you need strength training and mobility work like two years ago yesterday!

    xoxox
    Angel Stone

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  32. I do strength train at home. I also love/hate Bob Harpers Inside Out Method dvd's. He has a Pure Burn/Super Strength dvd that kicks my behind! He also has a kettlebell, cardio, and yoga dvd in this series. I NEED to strength train to stay healthy and strong. (well, strong for me) Please share your strength training techniques after you meet up with Mollie's PT! She sounds great! Between her, your doc, and Joanna it sounds like you'll be in good hands.

    I've never had a cortisone shot but XLMIC's explanation sounds scary.....oh my gosh! XLMIC, you're funny.....chocolate frosting! I LOVE chocolate but even that wouldn't get me to lick myself. :)

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  33. Weak glute, weak hip is the core issue of my foot problem. A good PT (or Mark :)), could give you some strengthening exercises for this.

    I used to strength train ALL THE TIME, but I had a trainer then and I noticed a huge difference in my running. I wish I could get back to that happy weight lifting place again on my own...I do, but I don't do enough. *sigh*

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  34. I am just a beginner. Chicago's October marathon was my first. Near mile 18 of my training I caved, saw the sports med dr, got the shots, and.... It mentally and physically got me back in the game. You'll be fine. Take the time needed and don't beat yourself up! I don't know a lot, but I read your blog daily and I know that you are a runner-- always will be. A month or two to recover won't kill ya!:) best of luck!

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  35. If strength training means carrying my 40 lb 2.5 year old daughter around, then yes.

    I haven't done strengh training with running so far, as I started in July, but I can believe it would help.

    Yes, ANY shot hurts. But I bet it won't be as bad as imagining it.

    No thanks, I would not lick myself.

    I'm a fairly new reader of your blog, been lurking a bit here and there, my friend Keith recommended your blog to me, lovin' it!!

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  36. Strength training is the most boring thing in the world. More boring than televised golf. More boring than watching paint dry. If I had to do weights in a gym I'd probably give up on this whole fitness thing. Luckily my coach showed me a whole bunch of stuff I can do in my basement to work on core strength. I just need to be more regular. So yes, you need to suck it up and do it.

    BTW, high hamstring tendinopathy and quadratus femoris tendonitis is just a fancy pants way of saying Bammy. That's what that area is really called. The doctors just won't admit it, because, face it, they wouldn't be able to bill so much if they didn't have some fancy name.

    That cortisone shot will be more painful than both childbirth's put together, or so says a female buddy of mine. Plus, doesn't cortisone weaken the tendons and other connective tissue?

    If I could lick my balls, as your dog appears to be doing, all I can say is that my teenaged years would have been a whole lot different.

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  37. I started doing Crossfit for my strength training and in two weeks I saw an improvement in my running. My quads, hammies, and butt are stronger and this has made me a better runner. I hope you can find something to help you

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  38. i do some strength/x training but am looking to incorporate more for sure! i find i get so weak when i just concentrate on running, seriously my arms are like spaghetti. usually once i'm done training for a big race and do something else like bootcamp, i am incredibly sore because i just don't work certain muscles.

    i also second the physio thing if time/money allows...i am blessed that i have a really good benefit plan at work. last year i got injured about 5 weeks before my first maratohn, so this year i worked with a pt at the start of my training and its the main reason why i made it this year. we worked a lot on my form and did lots of exercises to strengthen and balance my muscles. highly recommend!

    oh and i would SO lick myself if i could. ha!

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  39. That high hamstring something or other sounds awful. Just awful. Not awful? Your willingness to teach us the three-strand method for bangs. That part made me laugh out loud!

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  40. The only shot in the arse I've ever had was a penicillin shot when I was about 10. The penicillin was thick and cold and didn't want to leave the needle. Damn it hurt! Luckily cortisone is not as thick as penicillin. Hope the treatment goes well.

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  41. Yes strength taining and all will help, but I bet you sit to much!!! at a desk or in a car, and with our running tuned bodies the butt doesn't like it. I have a similar problem, but I now ride a bike and don't have all those trips to work and back in the car, so it's under control...

    good luck in getting your under control

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  42. Yes I strength train and it does help to keep injuries away.

    I actually just got a shit 3 weeks ago in my shoulder. Because you are a BAMF the shot itself won't be horrible ,but is take ibprofen prior to your appointment and after as well as icing. Ice gotten them a few times. Your Ass will feel better but the injection site will hurt for a day or 2. Best wishes! Btw the length if the needle is like 6 inches. Don't be scared!

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  43. Same script for me... Weak glutes.. Strong quads= multiple injuries (one if which was the sane as yours) this year. Squats and lunges are your friends. Make sure you use the right form to get into your glutes!!!

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  44. I started working with a trainer back in the spring. Once a week with him and then I replicate the workouts (portions of them) on my own in the week. I can say that my running seems to have improved my leaps and bounds. I am injury free and my stamina is much improved over long distances. Adding weight and resistance training should help. I don't know that yoga would be enough.

    The Kidless Kronicles

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  45. First, I am sorry for not commenting on your "open you heart" post at the weekend.. I did write a comment and it got eaten by something somewhere.
    I have to confess there have been times over the past few months where I have said "wow I wish I had their jobs that allows them to go running, biking etc in the middle of the day"..your post reminded me we don't know what is happening in other peoples lives and also reminded me that it is better to have the stress of my job than the stress of NOT having my job. I do truly hope that your husband finds a job soon and that job is the right job for him.

    Strength training..I am a HUGE fan. I use the Furman FIRST marathon training program that totally relies on strength/cross training. I severely over pronate which causes hip/knee etc problems. In 2009 I started working out with a trainer..I worked with her for over a year, once a week, lifting weights mixed with some plyometrics. After I got confident in the whole weight/strength/resistance training thing I stopped using the personal trainer but now I go to one muscle conditiong class at the gym every week and I also try to throw in 15-20 minutes of weights every week. Everyone loses muscle mass as they age so everyone should be doing some resistance/strength training to maintain their current muscle strength and I totally agree with what you were told that runners have weak hips..there are lots of specific training you can do to strengthen that. Working on your core strength is also important to support the strength work in the legs.

    As I am T-9 days until my second marathon I am not going to jinx myself by talking about my lack of injuries but I think you will find that adding in strength/resistance training will make a HUGE difference in your running life...

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  46. Haha Keith made me laugh. I believe in strength training, but like many people, I cannot fit that on top of my weekly milage. When I am taking a break from long runs (I never quit running completely), I spend a month or so in the gym with weights and plyos....BUT....I just don't have time for both!

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  47. This is SO TRUE. I agree with her 100%. I have experienced it and a family member who is a runner is going through the same thing right now.

    My hips have been especially tight lately from sitting at my job. I am getting into more yoga again and keep doing those hip strengtheners.

    It sucks awful but it works.

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  48. Hi Beth,
    I am sure you have thoroughly researched the benefits and risks of the cortisone injection already, but for me personally the risks outweigh any temporary benefit they provide. My doctor told me that even one shot can weaken the tendons around the shot site and I'm not willing to chance that and having more problems down the road.
    Strength training for me is a love/hate thing..but it definitely helps me to not get overuse injuries as much. Wish I could be more consistent with it!
    I hope that no matter what you decide you are back to running quickly since you love it so. :)
    Good luck!! Love your blog!

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  49. I just caught up on Tuesday's BL last night. Great episode!

    Good luck with the shot! I hope it helps.

    I just never seem to make the commitment to a strength regimen as much as I know it's good for me.

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  50. I've been doing Crossfit for a few months and it has def helped my running, so I say yes to strength training! I just had the dreaded shot in my foot and it wasn't too bad. It hurt, but it was manageable. Sadly, I'm still feeling pain, but hopefully I'll be ready for Sunday's NYC marathon!! Ahhh!

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  51. melissa (mawrunning)November 3, 2011 at 6:11 AM

    I have been strength training since I got injured in March and it def. has helped.Once you get into a routine with it,it gets easier. My form and everything have improved...
    Good luck with the rest and recovery...hope to see you out in Vegas for the 1/2!!!

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  52. I NEED Bonnie to stop crying!

    Didn't Jennifer look AWESOME after she got kicked off and STILL lost weight and looked amazing?

    (Why why why didn't Bonnie go instead of Jennifer? Why?)
    Kelly

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  53. I do self weight movements in season and add weights in the off season

    The shot is a temporary fix, if you need the shot (you will need more then one) then there is a bigger problem that will need to be fixed, the shot just numbs the problem but does nothing to correct it

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  54. I wish I could motivate myself to do regular strength training! Right now, I do either body-weight resistance exercises like squats, push ups, burpees, deadlifts, and lunges as part of a warm up before one or two runs a week. I try to do exercises targeting my glutes and hamstrings (which are super tight) a few times a week too.

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  55. BDD: yeah, I realize that. the shot is just a way to get me comfortable enough to start pt, weight trianing, etc.

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  56. Bonnie drives me crazy - my husband and I were hoping she would get voted off this time because all she does is cry. No luck though which is too bad because I liked Jessica.

    I've noticed that I feel stronger running since I started consistently strength training and doing yoga - I strength train twice a week, nothing crazy, nothing too long, usually a Jillian DVD and it seems to be going well!

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  57. I've always made sure to add in strength training. I have problems with my hips and back hurting, and if I don't stick to the weights at least twice a week, I notice a difference. Plus, after each run, I make sure to do thorough stretching including yoga-esque hip stretches. That makes all the difference for my running. And, heaven forbid, sometimes it helps to drop back on mileage in order to strengthen your body.

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  58. I do boot camp and yoga for athletes and it does really help. When I haven't been able to run for weeks on end and I run in a 5K or 10K event, I actually don't suck. I have the strength in my body to make it happen even if I haven't ran all that much.

    It's so funny about the licking. I have a labrador and this morning, she just kept licking the air while I was trying to put lotion on my legs. She was attempting to lick the lotion, but she wouldn't stop. Just kept going. I thought I would mock her by calling her a lickadoodle instead of a lickador, but it didn't help. When will it end?

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  59. Let's just stop the bus right now. That was NINE exclamation points. I can only assume the other eight were bonus points for our benefit. I am going to save them for a later date.

    Strength training (and core) is good for you (and you need it as you get older). I try to get in at least two sessions on both my upper and lower body each week. In fact, right now I am targeting strengthening my hips. Next year I plan on coming out as a hula dancer!

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  60. So glad Joanna had some insight. Funny, my connecting you to her led me to today's blog post on mentoring.

    Anyhow--the shot can hurt. I've had one in the ITB and one in the bottom of my foot for PF. The foot one hurt like a mother, the ITB not so bad. I really hope this is the solution for you. Not running is the pits.

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  61. I've really slacked off on my strength training for the past couple of months and now I'm dealing with an injury due to weak hips/glutes. It started with super tight hamstrings then what I thought was a pulled groin and I ran through it for two months! Now I'm limping and the issue has spread through my whole right leg. I'm working with a sports doc and he's got me doing 150 (!!!!!!) squats {three different types of squats} a day as well as some other hip strengthening exercises and core work. I'm less than 5 weeks from my next marathon and I've skipped every run this week so far and I'll be missing my 2nd 20 miler this weekend. I'm hopeful that after a few more days of rest that I'll be able to get back out there. So, my advice --- rest now before it gets worse. Good luck and I hope you are feeling better soon :)

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  62. I firmly believe in strength training. I work legs & abs one day, chest & arms, then back and shoulders. It's 3 days a week from 30 to 45 min. in the gym and then I run. I really think it's mandatory in staying as far away from injury as possible.
    You won't do heavy weights but enough so that after the last set you don't/won't/can't do another of the same exercise.
    Since you're an endurance athlete, the reps will be in the 15 count range. 3 - 4 sets per exercise.
    You'll end up loving it!

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  63. Pilates has been my life saver. I did a semi-private session for 6 years (when my husband lost his job I had to stop) so now I do my own routine via memory & DVD. In your neck of the woods of CO, they often have reformer or mat classes that are more affordable. I like pilates b/c it offers a balance of strength & stretching. Also as a HS cross country coach, we had a set routine that strengthened all the areas runners are weak--hips especially. AND one last method of injury prevention that I swear by is Active Isolated Stretching. It is amazing! By the way, the shot hurts--effective, but painful.

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  64. Ugh, the biggest loser. I want Bonnie and the creepy guy from Alamosa to go away. All his I Love You junk is making me uncomfortable...that poor girl he's crushed on!

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  65. I have been an off and on running for many years but after having my 4th child in August of 2009, something changed and I started hitting it hard. This past year I have done 10 races (10th one this saturday in savannah) and 7 of them were half marathons. I have been lucky to stay healthy and not injured but contribute that to my cross training, weight training and my chiroprator. Training has not always been easy but it is my 'go to' thing to help me with stress and be a better mother and wife. You love your runninig but I do think you can learn to love or atleast tolerate weight training. I have gotten addicted to what I am seeing with my body and want more. Just like running, I got addicted to seeing an improvement in speed and want even more. I don't get up in the morning and want to lift weights but know it is a change that is important to keeping me from getting injured. The first thing my trainer said to me when I met him was that most runners don't work their glutes and hamstrings enough. He said that was part of what is holding me back from getting faster. It is hard thing for me to wrap my head around wanting to run when my legs are so sore from weight training. I felt it was going to hurt my training. I can not tell you if it did but I feel stronger mentally and do believe that plays a big part in a race. Make a choice that you feel is right and go for it. Good Luck! What an amzing gift you have with your writing! Keep it up!

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  66. When I was training for my first marathon I rotated running and strength training. Never had any issues, but after the marathon I got lazy and only ran and didnt do much strength training. Now I'm in the same boat you are in with the hammie and buttocks. It hurt like hell. I to am really working on my glutes and hammies strenghting them. It is getting better but it take some time for them to get stronger. Right now I have good and bad days. Hang in there.

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  67. If I were a dog, I'd definitely be a self-licker... but only in front of company, and deliberately at other awkward times. Maybe during family arguments to break the tension.

    As for strength training, it might sound counterintuitive that MORE exercise would help an over-use injury, but resistance (not so much isometric resistance, i.e. yoga) can really have a positive impact on chronic joint issues, and other pains in the butt. Squats are excellent for building up the muscles that surround those easily irritated lower body joints.

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  68. Yes, I would lick myself, but only if it came with lots of sleep, food, fetching and pooping!

    Shots can hurt a bit, but I found that I was sore for a day after the shot, then my *insert body part here* felt good for about 2 weeks, and then I was back to the same pain. Have to get multiple shots for it to really work.

    I always strength train for my shoulders and back because those are my sore-est muscles post race. My legs can keep moving, but my top half can't hold me up any longer.

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  69. I've had 2 shots in two locations: About 3 weeks ago I had one into my heel, through the side of my foot. Piece of CAKE!!! The other one I had was into my hip joint area, through the lumbar part of my back. That was some SICK pain. If you're getting it into soft tissue (versus joint), you can handle it, sista. Hell, you've birthed two children (as have I). Once you have a baby, nothing is really that bad. Seriously! It'll suck for a few seconds, but it's over before you know it. NOTHING to dread. DO IT!!! And let the healing begin!

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  70. Strength train?: Yes. Regularly.

    Shot?: Just recently got one, but it wasn't cortisone. My Ortho told me the industry was leaning away from cortisone, and going to a synthetic steroid, the name of which escapes me. The numbing solution was combined with the steroid, so there was only one shot, which initially stuck like a m*th*rfu**er, but man, was it great afterwards.

    Lick?: You betcha.

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  71. I've never had a shot, so no help there. I have been working with a personal trainer for the last two years and there is no question I wouldn't be where I am without her. I used to do simple strength training on my own or go to classes like Body Pump, but they are semi-static. You can change how much weight you lift but that's about it. When I work with my trainer she has me work in ways that make me focus on how the parts of my body work together and improve my form. She pushes me beyond what I think I can do and is there to help me avoid cheating on my form. She especially works with me on balance and believe me, I feel much better with her work on that. It's a lot of money but for me it is/was worth it!

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  72. I am a Bikram yoga fan! It has pretty much changed my life. It has made me a better cyclist. I can't say enough about it. I had to stop running for awhile b/c my knees and IT band just couldn't take it. I still love hiking and walking....

    I did hire a trainer for the last marathon I did and it helped tremendously!

    xo
    Sarah
    Get Up &Go

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  73. I cross train with plyometric and balance type stuff and light weights. It has helped me to avoid injury. I have had many cortisone injections while my rheumatoid arthritis was active and from a nueroma in my foot. They only hurt bad going to a joint, but they work so well any discomfort is worth it. Good luck! Oh, I can't say for certain on the licking thing. I also hope I would not!

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  74. I do a hard strength training session once a week. The person who teaches it is a runner so her workouts are really core focused with added attention to legs, butt, hips and lots of plyo's. I sometimes workout with her twice a week when I am not training heavily. I swear it helps a ton.

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  75. I have issues with my IT band- an imbalance in my hips and being bow-legged just doesn't help. I do find that strength training helps...now if I would just make more of an effort to do it :(

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  76. Hey there,
    Since I have 3 hours to myself every morning now, my running has increased in leaps and bounds. I have also been adding a boot camp 3x a week (I run about 4 miles before it because I can) and the boot camp has seriously helped my core strength. We do lots of plyometrics and tons of pushups and ab work. I like it way more than going to the gym and lifting. Basically, I like someone to tell me what to do, how much, how long, etc.. instead of being a wimp on the weight machines after it feels too heavy.
    I haven't tested my running strength on any races this fall but I know my body feels good and I'm able to run 10 miles this morning just because.

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  77. That may be the longest name of an injury...ever! I am awful about strength training. I constantly try to start a routine but it never sticks. We all need it, but how many of us do it? We'll run every day but won't take 30 minutes for strengthening. Ugh. This post was a good reminder that I NEED to get my butt in the gym and start hitting the weights regularly. Wishing you the best!! Tendonitis is the WORST. I feel ya!

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  78. I recommending visiting AllSports recovery club in Boulder. If possible, see if Josh Shadler. He can do muscle testing and tell you if your glutes are even firing. There are also recovery tools you can use like ultrasound or cold laser. Your first visit is free.

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  79. I had a cortisone shot in my hip a few months ago and it wasn't bad at all! And it allowed me to continue race training.

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  80. I think you would lick yourself if you could. Then you would probably be getting offers for porn like Lindsey Lohan. Once the money started rolling in from your unique talent, who needs to do a running blog anymore. Funny how I hone in on that part of your post. :-) Am I being too forward of a thinker?


    Hope your a$$ gets to feeling better soon.

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  81. Fortunately I was advised early on to incorporate strength training...actually before I ever started running. During marathon training I drop from 3 days to 2 days & then go back up during the "off season". First of all good core strength & stability are fundamental...that's your "engine" as a runner. Your glutes & hams need to be strong (also helps support your back) & hips flexible so be sure your trainer lays all that out for you. Strength training has no doubt made me a stronger runner with little to no injuries at almost age 45!! This weight bearing exercise will also strengthen your bones which is a bonus if you are prone to fractures:) You absolutely need strength training as a runner!

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  82. Here are some strengthening exercises that helped my hip flexor/hamstring problems:
    http://www.eatrunread.com/2010/05/hope-and-physical-therapy.html

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