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Discussion Starter · #1 ·
Hi all -<br>
sorta new to kr - I don't think I've ever posted here before, but joined a couple of months ago.<br><br>
Anyhow - I can't seem to run any faster. I run religiously a 10:20 - 10:30 mm. I've been running for 6 months now, with no previous running experience. I run 15-20 miles per week. (I've cut back for a couple of weeks after awful pain on the outside of my left knee that shows up around the 3 mile mark). I'm 36 yr / female.<br><br>
I really feel like it time my regular runs should " naturally" become a bit faster. I like to run a under 10 mm. I don't do much cross-training as wtih 4 little ones is hard enough just to fit in the running.<br><br>
Any input would be very helpful!<br><br>
Thanks
 

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awful pain on outside of knee = ITB issues. Old shoes, or the wrong shoes.
 

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Discussion Starter · #3 ·
I have loved my new running shoes - had them fitted at the running store. They only have about 300 miles on them - I thought they were good for 2x that.<br><br>
"ITB" issues - what's that all about and how do I fix it.<br><br>
Thanks
 

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Discussion Starter · #4 ·
oh by the way -<br>
how do i get the newest message to appear first. It's backwards with the oldest first and I have to scroll to the end to see the original post. Iv'e changed it to "linear - newest first" in my profile, but it doesn't seem to save the changes.<br>
thanks in advance for your help
 

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ITB = illiotibial band, which runs from the hip to the knee. YOu can try a cho pat strap as well. My shoes last 300 miles tops. Anytime i wear them longer than that i get hip pains. When you see the thread, there should be a little blue square next to the thread title, on the left with an arrow on it, click on that and it will take you to the newest post that you have not read.
 

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From the list of threads, there is a little arrow next to the thread title, click that and it will take you to the newest unread post in the thread, so you don't have to scroll.
 

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luv2run: how many times a week are you running right now?<br><br>
You might want to switch one of them over to doing some sort of speed work.<br><br>
(This is related to the speed question, not the ITBS question. )
 

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Discussion Starter · #8 ·
right now I like to do 5, but I have a feeling with all the craziness of our fall schedule it may fall to 4, unless i can motivate myself to do am runs. Right now I always go at night, but it's pitch dark by 9pm now, so it's not as fun.<br><br>
btw - do you log as many miles in the winter as you do in the summer??
 

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Start learning about ITBS right away. You may need to do preventative maintenance things to keep it away basically forever. Not really so bad - the cost of doing business. Start with rolling your outer quads and doing hip stretches.<br><br>
Are all your runs the same length? Most of us intentionally have a lot of variation both in speed and distance throughout the week.<br><br>
At this point in your running career, if you really want to be faster, there are probably ways to get there. What's your cadence? For many, it's too slow. Taking shorter, quicker, lighter steps can help make you more efficient.
 

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I also am thinking you should figure out how to take care of your pain before you start increasing intensity.<br><br>
But after that, I think it's a good idea to have different types and lengths of run over the course of the week... a short run for speedwork, a longer slower run once a week, etc. Once the training plans are back up, you could look at the intermediate 5K plan for examples of that.<br><br>
If you are dealing with an overuse injury, backing off to 4 days a week might be a great idea, to give stuff a chance to recuperate between runs.<br><br>
In addition to your shoes, you might also want to look at your running surface. Are you running on a road that has a camber (slope) to it? This can cause issues for some people, and finding different surfaces to run on can be a big help.
 

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Yes! Camber on a road coupled with the wrong shoes for me started my ITB issues. Check out the Side Line forum for more information about ITB issues and how to help fix them. Some things work better for people than others.<br><br>
My shoes seem to only last about 400-450 miles before my feet and legs bother me. Everyone is different. As for speeding up, there are a lot of different ideas and thoughts about that out there. I have not experience to add since I'm still a slow runner <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile">
 

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Discussion Starter · #12 ·
Thank you all - I do believe it's an ITBS issue. So I guess for now I cannot look at trying to run faster.<br>
I ran 4 tonight and could hardly bend my knee after my run.<br>
Yes, I do think the road slopes and I run facing traffic, so my left (sore) knee is lower than the right. I'm not sure where else I could run, aren't most roads sloped? I don't have access to a TM.<br>
I feeling a it down thinking I'm destined to only run 3 miles per time. It hits like clockwork at 3 miles. I'm starting new stretches so hopefully that will help. I guess 2 weeks of "taking it easy" were not enough.<br>
Thanks Nancy
 

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Are there any parks with trails near you?<br><br>
I have heard people recommend running on the opposite side of the road, but I would hesitate to do that, I don't want you to get run over!!!
 

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Only 300 miles, they still may need replacing. Try a new pair and see if that alleviates the problem. It just might. Meri said she replaces hers every 300, different shoes, runners, surfaces make different mileage capabilities.
 

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My ITB issues didn't start getting better until I had the right shoes and used the foam roller consistenly on my thigh. I even stopped running for a couple weeks, but that didn't help. Have you checked <a href="http://www.kickrunners.com/forum/showthread.php?t=4995" target="_blank">this</a> thread out yet?<br><br>
Now I'm in the middle of Physical Therapy which has been helping even more. Not only had I been running on a cambered surface but I also have some imbalances that needed to be addressed to help alleviate the ITB problem.<br><br>
Where (generally, not specifically) do you live? I run on roads but I also run on bike paths, which don't have nearly the slope of roads, and trails on occasion. Varying your routes should give you some relief. I did notice if I ran somewhere that I had to be very careful of my footing and where there was a lot of sideways movement on landing it aggravated my ITB. For instance, running on a sidewalk with frozen slush that had footprints in it. That run sucked, the pain was excruciating.
 

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Discussion Starter · #16 ·
Gingerbread -<br>
how often and for how long do you do the foam roller. I just got one, but I'm not sure how long to use at a time (1 min, 5 min??)\<br>
Thanks
 

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Oh, I don't think I needed to use it for more than 5 minutes at a time. I just rolled really slowly (not on my joints, just the meaty part, if you will) and stopped when I hit an especially sore spot until it wasn't as sore. It may hurt quite a bit depending on how tight it is. I sometimes did it 3 times a day, but lately with physical therapy, I haven't had to use it at all. The foam roller helps out a LOT, and if PT isn't an option, this keeps you going and, as far as I know, won't cause more trouble.
 

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You might try adding an inner arch support to your shoes. ITBS is normally the result of structural issues in your feet. You are likely over pronating which means your feet are rolling inward too much when you run and your IT bands are paying the price. Just because you bought your shoes at a running store doesn't necessarily mean that they are correct. You may need a motion control shoe. Another thing you can do to help is strengthening exercises. The <a href="http://www.sportsinjurybulletin.com/archive/runners-knee.html" target="_blank">Walt Reynolds</a> stair step exercise worked well for me.<br><br>
These suggestions are in addition to getting off of the heavily crowned roads. I run on the roads all of the time and the best pace to run as traffic permits is just to the right of the white line, on the far left of the shoulder or in the center of the road. All of these areas are flat enough to run on without tearing up your legs.<br><br>
Tom
 

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Figbash!!!!<br><br>
It's great to see you here!!! I'm sure you don't remember me but I would pick your brain for info back in newbie, that was a long time ago.<br><br>
Listen to this man!!! He knows what's up!!!<br><br>
I couldn't run 30 feet when I started and next month is my first full marathon!!!
 

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Figbash is the bomb! <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile">
 
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