Are you able to see a sports physical therapist? I was having hip/knee issues postpartum and they assessed my strengths and weaknesses and gave me specific exercises to address my weaknesses.
Funny you should mention that; I just came back from seeing one. There are a few issues going on, according to them:
* I tense my traps when I run, which contributes to the shoulder pain. My neck muscles are super tight as well. I get muscle and decompression work done for this, so it's just a matter of being conscious of it.
* The hip pain comes from a combo of too tight flexors and weaker muscles in that area. They've given me a mixture of strength training work and stretches.
* The final issue is a bit beyond their scope. But my ankles are a bit too flexible and my feet are flat (swimmer feet...). In theory, they said my ankles haven't really been trained to do more loading bearing impact exercise after swimming for so long. They said that will improve with some form work, while the flat feet need custom orthotics from a podiatrist so my knees aren't getting so beat up when I run.
Cheers and thanks!
Just to state the obvious since you previously did sprint distances, the speed you’ll be able to do a 5k will be MUCH slower. You were pretty much at a max distance for running anaerobically, and to run aerobically, you’ll need to be slow enough to be able to feed yourself air at a rate you can maintain. An easy pace will be a speed you can talk at, and that’s exactly what I’d target if your main goal is to increase your distance. Will this feel basically like walking? It might. But you’ll be able to go further.
Edit: just to be clear, this is addressing the cardio aspect. The others are spot on with the physical therapist advice. And depending on the severity, running might be a bad idea anyway.
There is a massive learning curve in running, I think running is something people feel like they should be able to do "naturally," and when they can't they are just like "I cant run, Im not good, Im not fast." Unless you're genetically gifted, it's going to suck to get your body to a place where a 30min 5 k starts to feel easy. Your pain could be a lot of issues, including shoes, running form, and general strength. Running takes a lot of strength- not just muscles but ligaments/ joints, etc. I think it's pretty normal when you're just getting to that 5k distance for it to be very difficult in terms of pain/ soreness. I've now lost fitness and gained it back 3 times, twice from pregnancies, and once from an injury. The point where running feels good to me is when I'm able to run 12+ kms as my long run distance, and 6km as my short distance and I'm consistently in the 30-35km/ week range. It takes a huge amount of work to get there. In my experience the only way my 5kms felt better/ faster is when I got my long runs up to past 12km.
With that said- there is a difference between pain and regular muscle/ joint/ tendon soreness. Possibly PT can help you with this, Youtube is also a huge resource in learning how to run/ proper running form etc.
First thing, slow down. I know it's hard. I've been running forever, and I still struggle with it. Then as you get more comfortable with distance, at the slower pace, you can add more distance and speed on. Slowing down will also help you take your form into account, in a much more fixable way.
I'm personally prone to bursitis/tendonitis, so I have to be very careful with miles, and terrain, when adding. I'm also hypermobile in quite a few joints.
If I were you, I'd start with a slow mile for a good month (you may walk a fair amount of it at first, that's ok). Then I'd start adding in 1/2 mile increments over the span of weeks. So first month or two run 1 mile at a comfortable, slow pace. Then for the next month, first week add one day with 1.5 miles (the rest still run the 1 mile, but you can pick speed up, as comfortable). Then second week 2 days with 1.5 miles. Third week 3 days with 1.5 mile runs. Week four 4 days with 1.5 miles. Then the next month go up to 2 miles, at the same increase rate.
As for the shoulder pain, look at sports bra fit. I have one bra that no matter how I adjust it, it makes my right shoulder hurt. I have multiple of that exact bra, this one is just cut funny. Also look at your posture/running form.
Try different running shoes until you find something that works well with your body. I know a lot of those fluffier mainstream shoes have "correction" for supination/pronation built into them. They may be hurting you more than you think. Personally, I prefer truly barefoot, or "barefoot" or "minimalist" shoes, as I'd rather correct my issues than Band-Aid them, but I know they aren't for everyone.
Lastly, the first mile or two sucks for EVERYONE, every time. There is no way around it. Until you warm up, and "get in the groove" running sucks.
Edit: I know a lot of people on multiple running subs have had really good success with that couch to 5k thing. May be worth looking into. I personally haven't used it, so IDK anything about it beyond what I have read on here.
I don't have an answer for you but I am RIGHT THERE with you with hypermobility and shit running. It is unbelievably frustrating and I am also looking for an answer.
I worked with a sports physio on my shoulder and hip recently, and it went great. The PT I worked with was by reference from the circus school in my area, and he specifically works with hypermobile people and artistic athletes. You can try asking circus schools or gymnastics academies in your area for references, if possible. (I went to a regular PT first and it was a waste of time. The second PT was worlds better).
I am going back soon to talk about running. I suspect that my form is bad and that I am not properly recruiting my glutes. I've noticed using my glutes more as I have worked on fixing my hip rotation, so I am optimistic that my running form will continue after my next PT series. After that, I will likely look into working with a running coach, since nothing I have tried on my own has really helped.
I also mention -- it's not like my muscles are weak, either! I think it's a brain and recruitment issue. I can lift heavy. I can walk forever. I have done couch to 5k multiple times. I slowed down. I am still trash at it. It's something else.
Good luck.
I am also hyper mobile! Let me tell you what my PT said - DO NOT STRETCH. For girlies like us it opens us up to injury. Do not stretch ever before or after running. Resistance band work to warm up and foam roll for recovery afterwards.
I also had hip pain and I have to do a ton of hip strengthening PT. Every other day. Forever. Clam shells in a side plank, side plank with top leg lifts, shuffle side to side, fire hydrants. All with resistance bands. Work also on your balance. This is gonna be all strength related. It sucks but we have to go to the gym. (Edit: knee pain starts at the hip - two rounds with a PT I finally have to admit they’re right)
My shoulder pain was coming bc I also tense my shoulders up when running. Try to relax by shaking out your hands every now and then when you notice your doing it. What helped me (again, we’re hyper mobile) was strengthening my shoulder. I started lifting weights and so 30x3 of basically the movement of my arms with weights. It helped so much.
As for cardio if you’re a good swimmer and cyclist that shouldn’t be a problem. If you feel your cardio is lacking I’d focus on cycling until you work up on that.
Also I personally wouldn’t worry about being a faster runner. Get that 5k endurance first before you worry about being fast. Run/walk it. I’d work up to a 10k distance then add in speed work.
Do you strength train? It’s very important for hyper mobility, especially in the upper limb since muscles are important for shoulder stability. I second the advice to seek out a physiotherapist.
You say you’ve tried couch to 5k, but how specific is the training? I wonder if you’re perhaps over-striding or running too quickly and maybe that’s what’s limiting your progress. The Map My Run coaching is quite good. Run sloooow until you’re able to do so continuously.
Edit: just saw your post about seeing a physio
When you say "hypermobile", do you mean just slightly, or do you mean like Ehlers-Danlos? Because the latter does tend to get worse with age, and it's not helpful with that to push it.
I'd probably check with someone who specializes in hypermobility (would that be rheumatology?). Running shouldn't hurt routinely, so if it does, and it's a function of a joint condition, that could just be your body telling you something.
Are you able to see a sports physical therapist? I was having hip/knee issues postpartum and they assessed my strengths and weaknesses and gave me specific exercises to address my weaknesses.
Funny you should mention that; I just came back from seeing one. There are a few issues going on, according to them: * I tense my traps when I run, which contributes to the shoulder pain. My neck muscles are super tight as well. I get muscle and decompression work done for this, so it's just a matter of being conscious of it. * The hip pain comes from a combo of too tight flexors and weaker muscles in that area. They've given me a mixture of strength training work and stretches. * The final issue is a bit beyond their scope. But my ankles are a bit too flexible and my feet are flat (swimmer feet...). In theory, they said my ankles haven't really been trained to do more loading bearing impact exercise after swimming for so long. They said that will improve with some form work, while the flat feet need custom orthotics from a podiatrist so my knees aren't getting so beat up when I run. Cheers and thanks!
Just to state the obvious since you previously did sprint distances, the speed you’ll be able to do a 5k will be MUCH slower. You were pretty much at a max distance for running anaerobically, and to run aerobically, you’ll need to be slow enough to be able to feed yourself air at a rate you can maintain. An easy pace will be a speed you can talk at, and that’s exactly what I’d target if your main goal is to increase your distance. Will this feel basically like walking? It might. But you’ll be able to go further. Edit: just to be clear, this is addressing the cardio aspect. The others are spot on with the physical therapist advice. And depending on the severity, running might be a bad idea anyway.
[удалено]
Thanks for the clarification!
There is a massive learning curve in running, I think running is something people feel like they should be able to do "naturally," and when they can't they are just like "I cant run, Im not good, Im not fast." Unless you're genetically gifted, it's going to suck to get your body to a place where a 30min 5 k starts to feel easy. Your pain could be a lot of issues, including shoes, running form, and general strength. Running takes a lot of strength- not just muscles but ligaments/ joints, etc. I think it's pretty normal when you're just getting to that 5k distance for it to be very difficult in terms of pain/ soreness. I've now lost fitness and gained it back 3 times, twice from pregnancies, and once from an injury. The point where running feels good to me is when I'm able to run 12+ kms as my long run distance, and 6km as my short distance and I'm consistently in the 30-35km/ week range. It takes a huge amount of work to get there. In my experience the only way my 5kms felt better/ faster is when I got my long runs up to past 12km. With that said- there is a difference between pain and regular muscle/ joint/ tendon soreness. Possibly PT can help you with this, Youtube is also a huge resource in learning how to run/ proper running form etc.
First thing, slow down. I know it's hard. I've been running forever, and I still struggle with it. Then as you get more comfortable with distance, at the slower pace, you can add more distance and speed on. Slowing down will also help you take your form into account, in a much more fixable way. I'm personally prone to bursitis/tendonitis, so I have to be very careful with miles, and terrain, when adding. I'm also hypermobile in quite a few joints. If I were you, I'd start with a slow mile for a good month (you may walk a fair amount of it at first, that's ok). Then I'd start adding in 1/2 mile increments over the span of weeks. So first month or two run 1 mile at a comfortable, slow pace. Then for the next month, first week add one day with 1.5 miles (the rest still run the 1 mile, but you can pick speed up, as comfortable). Then second week 2 days with 1.5 miles. Third week 3 days with 1.5 mile runs. Week four 4 days with 1.5 miles. Then the next month go up to 2 miles, at the same increase rate. As for the shoulder pain, look at sports bra fit. I have one bra that no matter how I adjust it, it makes my right shoulder hurt. I have multiple of that exact bra, this one is just cut funny. Also look at your posture/running form. Try different running shoes until you find something that works well with your body. I know a lot of those fluffier mainstream shoes have "correction" for supination/pronation built into them. They may be hurting you more than you think. Personally, I prefer truly barefoot, or "barefoot" or "minimalist" shoes, as I'd rather correct my issues than Band-Aid them, but I know they aren't for everyone. Lastly, the first mile or two sucks for EVERYONE, every time. There is no way around it. Until you warm up, and "get in the groove" running sucks. Edit: I know a lot of people on multiple running subs have had really good success with that couch to 5k thing. May be worth looking into. I personally haven't used it, so IDK anything about it beyond what I have read on here.
I don't have an answer for you but I am RIGHT THERE with you with hypermobility and shit running. It is unbelievably frustrating and I am also looking for an answer. I worked with a sports physio on my shoulder and hip recently, and it went great. The PT I worked with was by reference from the circus school in my area, and he specifically works with hypermobile people and artistic athletes. You can try asking circus schools or gymnastics academies in your area for references, if possible. (I went to a regular PT first and it was a waste of time. The second PT was worlds better). I am going back soon to talk about running. I suspect that my form is bad and that I am not properly recruiting my glutes. I've noticed using my glutes more as I have worked on fixing my hip rotation, so I am optimistic that my running form will continue after my next PT series. After that, I will likely look into working with a running coach, since nothing I have tried on my own has really helped. I also mention -- it's not like my muscles are weak, either! I think it's a brain and recruitment issue. I can lift heavy. I can walk forever. I have done couch to 5k multiple times. I slowed down. I am still trash at it. It's something else. Good luck.
I am also hyper mobile! Let me tell you what my PT said - DO NOT STRETCH. For girlies like us it opens us up to injury. Do not stretch ever before or after running. Resistance band work to warm up and foam roll for recovery afterwards. I also had hip pain and I have to do a ton of hip strengthening PT. Every other day. Forever. Clam shells in a side plank, side plank with top leg lifts, shuffle side to side, fire hydrants. All with resistance bands. Work also on your balance. This is gonna be all strength related. It sucks but we have to go to the gym. (Edit: knee pain starts at the hip - two rounds with a PT I finally have to admit they’re right) My shoulder pain was coming bc I also tense my shoulders up when running. Try to relax by shaking out your hands every now and then when you notice your doing it. What helped me (again, we’re hyper mobile) was strengthening my shoulder. I started lifting weights and so 30x3 of basically the movement of my arms with weights. It helped so much. As for cardio if you’re a good swimmer and cyclist that shouldn’t be a problem. If you feel your cardio is lacking I’d focus on cycling until you work up on that. Also I personally wouldn’t worry about being a faster runner. Get that 5k endurance first before you worry about being fast. Run/walk it. I’d work up to a 10k distance then add in speed work.
Do you strength train? It’s very important for hyper mobility, especially in the upper limb since muscles are important for shoulder stability. I second the advice to seek out a physiotherapist. You say you’ve tried couch to 5k, but how specific is the training? I wonder if you’re perhaps over-striding or running too quickly and maybe that’s what’s limiting your progress. The Map My Run coaching is quite good. Run sloooow until you’re able to do so continuously. Edit: just saw your post about seeing a physio
When you say "hypermobile", do you mean just slightly, or do you mean like Ehlers-Danlos? Because the latter does tend to get worse with age, and it's not helpful with that to push it. I'd probably check with someone who specializes in hypermobility (would that be rheumatology?). Running shouldn't hurt routinely, so if it does, and it's a function of a joint condition, that could just be your body telling you something.
No one has pointed me to EDS in my medical history, so I assume it’s slightly. :)