Running Questions

I've been running for about a month now, with a stable 1 mile constant every other day, with some additional running/walking afterwards. About a week and a half ago I decided to push it to 2 miles straight, and did it without a hitch. The next day that I went running I wasn't tired or sore at 2 miles, and just kept running until I had to pick up my girlfriend from work, which ended up being a little over 4 miles straight. I played tennis later that day and ended up with a (very very acute) sprained ankle.

I didn't realize that it was a sprained ankle, and just figured I was a little sore from about 3 hours of cardio, and ran two more 4 mile runs with a sprained ankle before I decided to check it out and found out what it was. Since Sunday afternoon I've been icing, wrapping, and resting my leg, and it seems to feel much better.

I'm just wondering from those with experience if the sprain could have actually been caused from going from 1 to 2, to 4 miles within 6 days, and if I should calm it down a bit when I feel well enough to run again?

I was also considering running 2 miles a day, every day, as opposed to 4 a day every other day, and was wondering if they're basically equivelent, or if one is better than the other.

As a third question, I've been noticing some tenderness above the round bone that protrudes on the outside of my left ankle (the sprain is on the right) and I believe this to be impact related even though I've been using running shoes. Would some Dr. Scholls cushion things be helpful with that, or am I doing something wrong?

Thanks guys.

A sprained ankle doesn't sound like an injury that would be caused by increasing your mileage.  It sounds like an injury caused by playing tennis on worn out muscles.  When simply running, your anlke pretty much stays in a straight line with your leg.  Not so much when stopping and starting on the tennis court.

If you are simply running for fitness, then 2 miles every day or 4 miles every other day is fine.  I think if you ran 30 minutes (not miles) every day, then added in one long run a week, say on Saturday or Sunday, that would be a good thing.  Your long run of the week should not increase by more than 10% from the previous week.  Never increase your speed or distance in the same week.  Every 3rd or 4th week, you should cut back by 40% or so to give your body a rest.

I am a big believer in a plan.  There are tons of free plans out on the internet to guide you, even if you aren't planning on doing a race.  The orderly progression of time and distance will help you stay injury free.

The injury above your ankle sounds like a pronation issue with your shoes.  Did you get them yourself or didi you have an running shoe store expert help you?  Insoles generally help with the knees and shins, but what you are describing sounds like a form/mechanics/pronation type issue.

good luck!!  Remember to take it slow and easy and remain injury free!  There is no hurry, and you have a lifetime of running ahead of you.

It generally takes me a little under ten minutes a mile, so if I ran for 30 minutes a day, I would end up at three miles a day, which is a little farther than my current goal for myself.

When I start back up, I'll be content for a mile a day for a week or so, just to make sure my ankle is fine before I push myself again. Thanks for the tips, however, I'll definitely keep them in mind (in fact I'll probably bookmark this post).

Upon further research, it appears that I am a fool and that you may be right about the issue being a pronation injury. I picked out the shoes myself, and as such could have picked out the incorrect type for how I (apparently) run.

I appreciate your response and help greatly. Thank you. :)

You are welcome.  I got started run/walking 30 minutes a day, 2 days a week and one long run on the weekend.  Always listen to your body and do what you think is right!

Assuming it is a pronation issue, should I cease running until I get shoes more suited to how I run?

Original Post by goyoma:

Assuming it is a pronation issue, should I cease running until I get shoes more suited to how I run?

Well if you did wait, it would give your ankle a day or so to heal.

I understand what you're saying, but the only issue is I'm a college student with a part time job, so getting ANOTHER pair of running shoes may take me a week or two at least.

Although I guess I already know what you're all going to tell me. It's better to not run and be sure that I don't end up with an injury, than run and risk it. It's just so hard for me to stop :(

Original Post by goyoma:

I understand what you're saying, but the only issue is I'm a college student with a part time job, so getting ANOTHER pair of running shoes may take me a week or two at least.

Although I guess I already know what you're all going to tell me. It's better to not run and be sure that I don't end up with an injury, than run and risk it. It's just so hard for me to stop :(

Look at it this way.  It's only a week.  I've been recovering for a year and a half from a skiing injury, and the only reason it's taken so long is because I didn't give it enough rest and kept reinjuring myself one way or another.  This way you can shop for a decent pair of shoes without impulse buying the first pair.  Also, if your foot is better, you can probably do something easy with your old shoes, just don't push it until you have proper support.  I think you're being really smart about your program, so don't blow it now.  In six months you'll probably be training for a marathon. 

I just found this.  Floggingsully posted this a while ago.

http://www.dailymail.co.uk/home/moslive/artic le-1170253/The-painful-truth-trainers-Are-exp ensive-running-shoes-waste-money.html

If you like, I'll eat my shoes... 

Original Post by rosieblue:

I just found this.  Floggingsully posted this a while ago.

http://www.dailymail.co.uk/home/moslive/artic le-1170253/The-painful-truth-trainers-Are-exp ensive-running-shoes-waste-money.html

If you like, I'll eat my shoes... 

 

 wow that was an interesting read. so much for thinking my 200 hundred dollar Asics  are worth it lol. I dunno though, I had shoes that were older and more worn down and when i swtiched to the Asics, i had less foot pain after running. I used to have the big toe and inside of my foot under it bruised to the touch for a month or two of first running.

Well that was an interesting and informative read for sure, but all it did was confuse me! :(

I know that I can't run barefoot, as my body isn't used to it at this point in my life, but now I'm wondering if I should still go and get a professional opinion as to shoe type for my running style.

This is considered a big purchase for me, as $120 shoes cost one of my paychecks, and I've got other bills to pay first.

Sorry about the confusion.  It confuses me a little too, but I do seem to have more problems as my shoes get better.  I'm really tempted to try running barefoot, just 5 or 10 minutes but so far I've been too chicken.  The only thing thing that's really bothering me right now is plantar fascitis (spelling?), and yesterday I went on a good hike, lots of rough terrain, and my foot feels great this morning.  I've noticed that a few times when I walk my dog on trails, so maybe less support is a good thing.  I'm hoping that somebody who really knows their stuff sees this post.  Where is wes when we need him (or floggingsully, or vyperman, or melkor, or...).

you would def to better doing 4 miles every other day. you dont wanna put that much stress on your body constanly if you dont need to. give you body sometimes to rest.

What you need to do is find out what type of runner you are.  Overpronator, underpronator, neutral, cushioned etc.  Then you can buy the right shoe type online or at a discount store.  It may not be ethical, but if you got to a running store and have them fit you, then you can find out.  If you don't buy shoes there, at least you could buy something :-)

As far as not running goes...  My advice would be to slow down, maybe even do a run/walk thing until you are healed, and listen to your body.  If the pain gets worse or is not getting better, then stop.  Ice after your runs and take an anti-inflammatory if that helps.

Thanks for all the advice guys. I really appreciate it. :)

wesmckean: I was actually planning on doing something like that , at least to give me something to look foward to while healing :P I also feel like the people who tell me what type of runner I am, might try to upsell me, so as long as I find out what type of shoe I need, I can make the specific decision on my own. I'm not sure which stores I can/should go to where they'll have employees who actually know what they're talking about, any suggestions?

On another (althoguh entirely related) note my ankle felt pretty decent the other day, so I walked on it for two days. Of course my girlfriend wanted to go to this celebration in Providence, so I was walking about 3 miles straight that night, but I didn't feel any pain or notice anything wrong at all. Yesterday while at work (I have to walk around a bit there) my right sock seemed a little tight, but I figured it was just because it was a new one and I hadn't worn it in yet.

I get home and take off my shoes and socks and literally went "Ahh!". My right ankle was swollen up like a balloon. I guess I'm out of commission for a little while longer. I'm icing and wrapping it again, and if I have to walk I'll keep it wrapped and put the weight on my left side.

I don't understand why it would swell up even though the pain is all gone though. Any ideas?

Any running shoe store (that's all they sell) will have knowledgable people there to help you.  A running/tri coach might help you out for nothing too.  You can do the tests yourself as well.  Runner's World has some articles on this.  One good thing to do is determine your arch type using the wet feet method.  Wet your feet then stand on a brown paper bag and see what your pattern is.  Next, if you could video yourself running on a treadmill (just your feet landing), you could probably tell pretty easily if you are a pronator.  Cushioning would depend on your weight or lack there of.

If your ankle is swelling, then it sounds like a sprain.  I would not run on that.  RICE is what you need and time off your feet, I'm afraid.

Alrighty then. Thanks a ton for all the help and info. I'll give the wet feet method a try, as well as the treadmill recording (obviously I'll have to wait until my ankle feels good enough to do this).

I'll be resting until I can afford new shoes anyway, so I guess that should be enough time for my ankle to get better.

I feel really bitter everytime I see somebody jogging. It's not fair. :(