Imagine this: you're running a half marathon, when at the 15k point you're knee begins to hurt like hell causing you to stop/slow down/gut it out hellishly. Now fast forward to the moment your physician/google/your running pal tells you you have something called IT Band Syndrome.
ITBS is considered an overuse injury, and usually (but not always) occurs when you overtrain -- i.e. break the cardinal rule of increasing your running by more than 10%.
Obviously you need to incorporate rest into your recovery, but don't forget to cross train!
I got ITBS exactly one month ago while running a half marathon in Winnipeg. I was on track for a PR, too.
My recovery consisted of two weeks of mostly rest (save for some cross training). I did run 13.1 very hard miles, after all. Now I'm hitting the gym 3-4 times per week and am diligently working on increasing the strength in my legs, and am starting to see results. Last night I ran 1.5 miles (my longest distance since the half marathon).
Last night's leg session went thusly:
set 1 (warm up): Squats with barbell. 90lbs. 10 reps. Note: I go pretty slowly on the way back up.
set 2: Squats with barbell, 150lbs 10 reps.
set 3 and 4: Squats with barbell, 160lbs 10 reps. Note: this amount of weight produces enough workout of my glutes and hamstrings that I feel it later.
My one rep max is still unknown to me. But I've already done reps at 200lbs. I still want to know my max. :)
I also did bicep curls... nothing special. 27.5lbs in each arm. 3 sets, 10 reps.
The kicker is that I began my session with the 1.5 mile run on the treadmill with a knee brace on the affected knee.
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