Yesterday I ran 8 miles with our group of ladies. It was a great run! My time was 1 hour 22 minutes and 38 seconds. I really try to slow my pace down with these longer runs. Jenny and I talked about it a few times during our run. But I think we naturally run at this pace. We came up with a plan to help us slow down, we will see if that works.
So during the last 1/2 mile of our run, I noticed my knees and right hip were hurting. Im not worried about my knees because it just seemed like a slight twinge, on the inside. However, my hip, it concerned me a little bit. Earlier in my running/training, I hurt my left hip and was down for over 7 weeks. I wanted to make sure that I don't have to go through that again.
Immediately following our run, I walked it off, I knew if I stopped, everything would tighten up. We ended our run in a church parking lot, and had a bit of time before the rest of the ladies came in, so I took that opportunity to immediately stretch. I always say how important that is, but knowing and doing are two different things.
When I came home I rolled my hip. I highly recommend rolling. If you are prone to pains/injuries and don't have a foam roller, think about getting one. I have this roller, The Grid! As with anything, its best to make sure you are using it properly. You can YouTube how to use the roller or ask a fellow runner with experience. I purchased my roller from a Chirpopractor who treated my injury. He showed me the proper way to roll.
For a quick tutorial, go here!
After rolling, I did some yoga moves that are great for runners. I take yoga classes during the week at our local YMCA. I had the yoga instructor show me some positions specifically for my injury and positions specific for runners. Yoga is something I recommend adding in to your routine if you are a runner. Stretching is so important. It should not be over looked.
I found a really great Yoga video for runners on YouTube. Check out Flexible Warrior Yoga on YouTube. She has some great videos, specifically this one:
Post Run Stretch
I also iced my hip area a few times last night. I woke up this morning feeling no pain at all in my hip. I am so glad, I really don't want to slow down in my training right now. I think the most important thing is to pay attention to your body and if you have a nagging pain, do what you can as soon as possible so it doesn't stop your training.
Have you ever suffered an injury due to running? What did you do to treat it? How long was your recovery? I would love to hear from you!