Running has been pretty sparse lately. I think I’ve only done 4 miles since my last post. Those 4 miles went pretty well and the next day I was no worse off. I intended something like that every other day with a mandatory rest day in between. Yesterday would have been the 2nd run, but the rain and other things made it inconvenient. Rather than fight through my schedule to get the run in, I figured less is more at this point and took it as a sign holding off for another would be better.
Today it’s absolutely gorgeous, so I intend 5 in central park today while making sure to keep everything feeling good in the hamstrings as I run.
Over the weekend I was climbing the walls, really wanting to do something long. With lack of anything better to do I headed to the gym with my wife with no real plan or idea of what I’d be doing once I got there. Most cross training options I think would tend to aggravate my hamstrings just as much as running.
By chance, a yoga class was starting so we jumped in. Holy cow. I had no idea how f*cked up I really am. First off, I’m not surprised I’m a little tight in the legs in every way you might think someone could be tight, but it’s much more severe than I ever imagined. Hips, calves, shins, quads, everything. I couldn’t do some of the most simplest poses, say like um, …sitting. I couldn’t even sit cross-legged without my knees being in the air as high as my shoulders.
namaste
I’ve stopped stretching a while ago. I used to be very diligent about this. At one time in my life I could do a full split. Then I’ve come across studies that seemed to go against conventional wisdom and suggest that stretching doesn’t prevent injuries. I never enjoyed it so I bought into the belief and let myself go in that department. I got away with it for quite sometime. Probably longer than any study would have been conducted, but I’m convinced that had I kept stretching I wouldn’t be injured like I am now.
On top of that, some of the balancing poses that require standing on one leg showed me how injured my hamstrings really are. It wasn’t so much a lack of balance or strength, but my leg just buckled as soon as I would try to support my weight using my hamstrings. That was another surprise.
It became clear to me I could use this as a tool to detect problems I’m having that I might otherwise be tempted to dismiss. Looking back it’s obvious I’ve been too focused on certain aspects of my training that I’ve lost sight of a bigger picture. I need to balance things out a bit more. I guess figuratively and literally. Otherwise I’ll just be setting myself up for another injury to creep in.
Since then I’ve been adamant about stretching everyday. I plan to get in a routine that includes some sort of yoga on a regular basis. As of now I have no clue what I’m doing so I can’t realistically do anything on my own at this point. But, I’ll try to find a couple of classes to get familiar with the basics besides downward dog.
Googling images of downward dog is another way to learn
Apr 07, 2011 @ 21:53:37
Very thoughtful and insightful post, Herb. I am so glad to hear you are realizing what needs work and have an approach to working on it. I have read about the pros and cons of stretching for runners, how stretching beforehand can make muscles and tendons too loose when they need to be elastic and ready to work.
However, this misses the point of DYNAMIC stretching which is much more valuable beforehand. From running with a coached group I have gotten used to a structured dynamic warmup and then a more static cooldown. I incorporate them into my routine when running alone and at race start lines.
I would love for you to join us for our Tuesday evening sessions in Central Park if you have the chance. We meet at the south end of The Mall at 6:30pm. It is always a short speed workout but if anyone is nursing an injury obviously they go at their own pace and work on form.
Apr 08, 2011 @ 08:20:17
Lisa – thanks. I’ll definitely check it out and hopefully soon. I’m thinking in a week or 2 I might ready.
Apr 07, 2011 @ 22:52:19
I’m sorry to hear you haven’t found a miracle cure, but feel compelled to mention this feels a little too familiar. I blew a hamstring out about five years ago in a period where, ironically enough, I was pretty good about stretching and hitting up a pilates or yoga class a couple times a week. I’ve since gotten even less flexible and the idea of doing yoga is kind of terrifying…though I guess anything involving stretching really is a necessary annoyance.
Keep at it – if you have a stick or t-roller, I find it helps a ton.
Apr 09, 2011 @ 09:35:31
I almost got the t-roller you recommended, but being the cheap-o I am, I couldnt bring myself to pay $50 for something made out of plastic pvc pipes. I’m convinced the thing works great from everything I’ve heard. But, someone also tipped me off that using a rolling pin is pretty effective and I’ve been doing it almost every night. Theres definitely a knot in my glute that I’m able to roll out. The next day its sometimes even a little more sore than the day prior, but I’m told that’s also to be expected.
Apr 08, 2011 @ 04:36:27
Ha! I can beat you on the sitting pose (and the elbow-bending one at the bar) – have those down pat.
Yes, it’s enlightening when we distance runners try to do something out of the ordinary – even something relatively similar like sprinting or jumping. I’ve never tried yoga, but like pilates (for balance and strength). With the hammy, one thing we did for that was ‘backwards figure 8s’ – you start with a forwards one – highish knees, springing off the ground, then use the same leg movement but running backwards in a figure 8 – a smallish radius so you’re leaning in a bit. Need to do this on a field of course!
Apr 10, 2011 @ 11:25:26
Hey, Herb, sorry to hear you are really struggling with some cranky hammies. Inspired after reading your post, I am headed upstairs to do a round of active isolated stretching. I do a routine (erstwhile lately..) by the Wharton’s designed for runners. All it costs is a rope and a little time. Hope you are better soon. –Alex
Apr 11, 2011 @ 21:41:48
I tried yoga once and was bored out of my mind. Of course, I couldn’t do any of the poses either!
Before running at a running group I go to we do dynamic stretching; one of the group members who is a personal trainer started it and we take turns leading the stretching before running. I don’t know if it helps, I can’t run fast enough to hurt anything these days.
I hope you get back to running soon; I know what it’s like not being able to. Been there done that.
I have a foam roller, have you ever tried one? I tried using it when I had a pulled hamstring but it hurt and I am a big baby so I didn’t do much with it. I know so many people who swear by them. Mine was less than 20 dollars.
L