Hips Don’t Lie

Hips Don’t Lie

My big running comeback hit a bit of a roadblock following the Bele Chere 5K in late July.

Immediately following the race I was mentally ready to push myself farther and faster.  I had my eyes on the Apple Festival 8K this past weekend as my next race.  I set out the first week of August to push my 3 mile time well below 30 minutes AND to start adding miles so I could race the 5 mile distance.

You may be able to guess where this story is going.  It turns out I pushed a little too hard, too fast.  My hips started bothering me the week after the Bele Chere 5K.   Even though the “pain” was minimal, I knew I had triggered a problem. The trouble spot reminded me of the injury I had with my hips at the end of marathon training last year.  I believe the combination of adding too much speed to quickly AND running hills I had not trained on during the 5K caused the problem.  Luckily I caught it early and was able to make a quick plan to relieve the hip problems.

MY HEALTHY HIPS PLAN…

1-      Take 5 days off running (or until I don’t have any pain)

2-      Do lots of running related yoga.  Including my Christine Felstead Yoga for Runner’s DVD’s

christineyoga

*I LOVE these DVD’s and really think they help me from getting injured- Read my review of them HERE*

3-      Do strength work that focuses on hips… Hello lunges!

4-      When running again- don’t push my time for several weeks.

I made one more important decision for my running health; no Apple Fest 8K this year.  Even though I really wanted to do the race, I decided  it was NOT in my best interest to amp up my miles and speed so quickly.  I would rather be running healthy and SLOWER than not running at all.  I really envy people who seem to be able to run so fast without triggering injuries.  I am not one of those people.  I have to find a balance between striving to do better and staying injury free.  My hips don’t lie about a potential injury!

My “healthy hips” plan worked.  I am now a few weeks back into full time running without triggering more hip problems.  YAY!

These are my watch times from my last three weekend runs.  I haven’t been pushing too hard but I am seeing some natural progression.

watch3

watch1

watch2

And here are my last 2 weeks workout boards…

training2

training1

My treadmill 3 mile time is back to 30:16 as of yesterday and my goal is 29:59 in a week or two.

I lost a little momentum with my comeback, but I’ve had two good training weeks with no injuries or lingering hip pain.  I feel back on track to start running faster again.  Hopefully my hips have gotten stronger and with a little TLC they will not give me any trouble this time around!

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QUESTIONS:

DO YOU HAVE ANY INJURY PRONE AREAS YOU HAVE TO WATCH OUT FOR WHEN YOU RUN?

HAVE YOU EVER MADE A COMPLETE RUNNING COMEBACK?  HOW LONG DID IT TAKE YOU TO WORK BACK TO YOUR PREVIOUS TIMES?

HAVE YOU EVER DECIDED THAT NOT RUNNING A RACE WAS IN YOUR BEST INTEREST?

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By | 2017-08-15T14:04:29+00:00 September 4th, 2013|Fitness, Motivation/ Inspiration, Newbie Running, Running, Yoga|7 Comments

7 Comments

  1. […] If I run, I must do some yoga or I end up hurt.  It’s that simple.  I’ve battled ankle and hip issues since I started running, both of which I keep in check *fingers crossed* now with […]

  2. Craig L. September 5, 2013 at 11:13 am - Reply

    Take it easy with your return. I learned the hard way that it’s best to take it easy and only come back when you’re ready. I tried to come back too soon for fear of losing some of my fitness and ended up dealing with it way longer than I should have. It’s the same thing I’m sure you’ve heard before, but as runners, I feel that sometimes we’re hard headed beyond belief on matters such as this.

    • JulieWunder September 9, 2013 at 5:31 pm - Reply

      hard headed runners? nah– 🙂 We always want to comeback right away. Thanks for the tip- I will keep taking it slow. Great blog!

  3. Jaime September 4, 2013 at 7:13 pm - Reply

    I decided that not running a half marathon this fall was best for me given the time involved and just not being prepared. It happens, and I’d rather be able to run a little than be so injured I can’t run for months.

    Have you considered a race in October or November? Thomas Wolfe 8k is a fun one. And Positive Prevention has a 5k as well as the 12k. (And they’re both for great causes!) 🙂
    Jaime recently posted…24 monthsMy Profile

    • JulieWunder September 9, 2013 at 5:33 pm - Reply

      I’m considering the Thomas Wolfe actually! I’ve never run it before… hopefully I will be in shape by then. I’m sure I can finish it, but my pride wants a better time.

  4. Timothy Thew September 4, 2013 at 1:58 pm - Reply

    Hey Julie! Ive enjoyed watching your return to running! Its great to have that much drive building up inside after a long absence! The trick is to keep the breaks on until you have reintroduced your legs/body to the rigors and compaction of running. Ive made several comebacks over the years. I Love the challenge of getting back up to speed and distance! Let me know if you need anything! Keep up the hard work!
    Tim Thew

    • JulieWunder September 9, 2013 at 5:34 pm - Reply

      Thank you so much Tim! It is getting easier. I’m just not patient… but if I look at the progress over the past 2 months… it’s more than it seems. I really appreciate your support.

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