jogging and motivation thread

[Ender]

yeah i think i have ITBS (left knee tightness and pain the lateral side) which i think its due to muscle weakness in my left. the problem is there are multiple reasons to this and I'm not sure what is the actual cause (glutes, hip or ankle). secondly, i also want to understand what are the correct shoes for me. lastly, i also want to know how i run and what can i work on to prevent further injuries.

i am not seeing a physiotherapist at the moment.

oh yeah by the way, i went to Aldrin the other day. he mentioned that my injury is minor so he just did some gua-sha on my left outer thigh and it band. wah it hurts quite a lot when he rubba rubba it. however, the ache on my left knee went away immediately the next day. he mentioned that my left ankle is weak and therefore causing my left feet to rotate outwards which causes a strain on my it band. he recommend that i work with a their PT twice a week for $100 per session to resolve that but his gym is just too far from my home.

Though ITBS is a common runners injury, I never had it, so never research into it. $100 per session is a lot .
If it's ankle, can try shoes that are stable. Stable shoes mitigate ankle wobbling. But stable shoes are damn heavy. And this solution is to protect rather than strengthen. Maybe rotated between shoes.
To lesser degree, neutral shoes with lower stack height and firmer midsole are more stable.

 

[milkiee]

Though ITBS is a common runners injury, I never had it, so never research into it. $100 per session is a lot .
If it's ankle, can try shoes that are stable. Stable shoes mitigate ankle wobbling. But stable shoes are damn heavy. And this solution is to protect rather than strengthen. Maybe rotated between shoes.
To lesser degree, neutral shoes with lower stack height and firmer missile are more stable.

For a personal trainer session, it's actually cheaper than market rate but i don't think i need that haha.

I was thinking of having a professional assessment done to take out all the guesswork. The problem is I don't know who is that professional hahhahaha.

Maybe i will try doing some ankle mobility and strengthening for now on top of my usual strength training.
Cut down on my mileage as well for the time being.

Crap sia even sitting cross legged strains my knee.

 

[WussRedXLi]

That time i ITBS, i know is cannot go press press gua sha or any hard massage.

I just took etercoxib, then some naproxen sodium....main pain gone. After that to prevent recurrence just had to dial back mileage a lot for 6 weeks. That's why i started biking.

 

[Ender]

That time i ITBS, i know is cannot go press press gua sha or any hard massage.

I just took etercoxib, then some naproxen sodium....main pain gone. After that to prevent recurrence just had to dial back mileage a lot for 6 weeks. That's why i started biking.

Personally (disclamer: non professional here) I prefer this approach of dealing with injury. i.e to strengthen it with regression that still activate the injured part. Protection solution does not deal with the root.
My shin splint, I didn't stop running. I regress my workout to low mileage, and slower pace. Reduce impact by doing all my workout at stadium track.. Even boring LSD done at stadium. Extra strengthening exercise is tibs raise.

 

[Ender]

For a personal trainer session, it's actually cheaper than market rate but i don't think i need that haha.

I was thinking of having a professional assessment done to take out all the guesswork. The problem is I don't know who is that professional hahhahaha.

Maybe i will try doing some ankle mobility and strengthening for now on top of my usual strength training.
Cut down on my mileage as well for the time being.

Crap sia even sitting cross legged strains my knee.

Hope you find your way around this injury soon. It's a learning journey.

 

[ctan84]

Though ITBS is a common runners injury, I never had it, so never research into it. $100 per session is a lot .
If it's ankle, can try shoes that are stable. Stable shoes mitigate ankle wobbling. But stable shoes are damn heavy. And this solution is to protect rather than strengthen. Maybe rotated between shoes.
To lesser degree, neutral shoes with lower stack height and firmer midsole are more stable.

$100 per session for a personal trainer is reasonable if its an hour per session. If its a Physiotherapist, then its cheap if the session is at least 45 mins long.

 

[ctan84]

i did a short google. they don't seem to provide such a service.

As of a few yrs ago they still did. Give them a call n ask. THey used to pair the video gait analysis with a running economy test as a package.

 

[ctan84]

yeah i think i have ITBS (left knee tightness and pain the lateral side) which i think its due to muscle weakness in my left. the problem is there are multiple reasons to this and I'm not sure what is the actual cause (glutes, hip or ankle). secondly, i also want to understand what are the correct shoes for me. lastly, i also want to know how i run and what can i work on to prevent further injuries.

i am not seeing a physiotherapist at the moment.

oh yeah by the way, i went to Aldrin the other day. he mentioned that my injury is minor so he just did some gua-sha on my left outer thigh and it band. wah it hurts quite a lot when he rubba rubba it. however, the ache on my left knee went away immediately the next day. he mentioned that my left ankle is weak and therefore causing my left feet to rotate outwards which causes a strain on my it band. he recommend that i work with a their PT twice a week for $100 per session to resolve that but his gym is just too far from my home.

For ITB, if u do a video gait analysis, usually is to look out for a trendelenburg gait.

 

[Ender]

$100 per session for a personal trainer is reasonable if its an hour per session. If its a Physiotherapist, then its cheap if the session is at least 45 mins long.

I see. I had never been to one. So don't know market rate. But really one session, $100, if it's biweekly. That $200 a week. Quite alot for me, coz I wouldn't spend $200 for a pair of running shoes Butif it solve his injury then I say it is money well spent.

 

[ctan84]

I see. I had never been to one. So don't know market rate. But really one session, $100, if it's biweekly. That $200 a week. Quite alot for me, coz I wouldn't spend $200 for a pair of running shoes Butif it solve his injury then I say it is money well spent.

$100 a session is actually 12 yrs ago rate liao, but I guess personal trainer market today should be very saturated. I used to charge $990 for a package of 10+1 bonus sessions and this was in 2010.

 

[Ender]

$100 a session is actually 12 yrs ago rate liao, but I guess personal trainer market today should be very saturated. I used to charge $990 for a package of 10+1 bonus sessions and this was in 2010.

Thanks for the info to calibrate my expectation of the cost of engaging a trainer. Now I think $4000++ for SRY running plan is not expensive at all.... @sph777

 

[ctan84]

Thanks for the info to calibrate my expectation of the cost of engaging a trainer. Now I think $4000++ for SRY running plan is not expensive at all.... @sph777

Running plans market price got to ask @zeroX26 , he was actually my ex-lecturer years ago ahahahaaha. He had a small pool of runners that he worked with, but don't think he's very active here anymore.

 

[milkiee]

$100 per session for a personal trainer is reasonable if its an hour per session. If its a Physiotherapist, then its cheap if the session is at least 45 mins long.

yeah its $100 for an hour session for a personal trainer but to do it bi-weekly for dunno how long is damn chor.

market rate for physiotherapist ranges from $160 to $200 an hour.
it quite shiok to do it at a pilates centric center. a lot of chiobu to see while exercising.

 

[ctan84]

That time i ITBS, i know is cannot go press press gua sha or any hard massage.

I just took etercoxib, then some naproxen sodium....main pain gone. After that to prevent recurrence just had to dial back mileage a lot for 6 weeks. That's why i started biking.

Not true lah piang. People do deep tissue release to loosen up the ITBS and that's damm hard massage ok.

 

[Kuudere]

Thanks for the info to calibrate my expectation of the cost of engaging a trainer. Now I think $4000++ for SRY running plan is not expensive at all.... @sph777

I rather go for those paid running club, but even then it only makes sense if I am sub 40 min 10km like that. Because for the free clubs, not many can reach that pace and you end up with no one to pace with.

 

[Lchlch]

Hi expert guys, need your advice
Me intend to brisk walk 50km.
What is the good strategy that can endure the walk and won't feel both legs turn jelly fast.

 

[ctan84]

I rather go for those paid running club, but even then it only makes sense if I am sub 40 min 10km like that. Because for the free clubs, not many can reach that pace and you end up with no one to pace with.

Both are good to have. A running club (paid or not) gives you a sense of belonging to a tribe, and that community aspect of the sport is good socially and emotionally. Private 1-1 training on the other hand gives you dedicated access to a professional who can help you reach your specific performance goals.

 

[Kuudere]

Both are good to have. A running club (paid or not) gives you a sense of belonging to a tribe, and that community aspect of the sport is good socially and emotionally. Private 1-1 training on the other hand gives you dedicated access to a professional who can help you reach your specific performance goals.

At my current juncture, not very relevant for 1-1 training unless I manage to get to elite level, SEA games. Running club is sufficient liao

 

[Ender]

At my current juncture, not very relevant for 1-1 training unless I manage to get to elite level, SEA games. Running club is sufficient liao

No need Sea game or national level to benefit from 1 to 1 coach. I have seen ladies runner from sub6 marathon to BQ with a coach. Not one, but a few.

 

[Kuudere]

No need Sea game or national level to benefit from 1 to 1 coach. I have seen ladies runner from sub6 marathon to BQ with a coach. Not one, but a few.

It's not that I believe that coaching has no benefit, but a lot of that can be attained through clubs/self-training until at a level where you can't really make any form of improvement (mileage is there, not much local competition).

The paid clubs have good coaches and runners to train with as well, so until then, don't really see much point.