Coming back....just slower
427
Member
352 days
Sully800 posted 32 weeks ago.
The best way I know of to prevent ITB problems is to stretch. I would imagine your sports med doctor showed you some stretches, so stay consistent with them and you should be able to do more than you were previously able to do. As you mentioned, increasing too quickly is also a big problem, so make sure you stick to your plan of building slowly. Every 3-4 weeks of hard work throw in an easy week so your body can recuperate and get stronger.
988
Member
326 days
ChunkyB posted 32 weeks ago.
I would suggest you just listen to your body. Keep your heart rate below 80% of max (Zone 1-3) and train as much as you feel you should. If your body is telling you to take a day or two off, then do it. You have plenty of time to build up your aerobic base, so don't think you have to rush. Just take it slowly, and enjoy the training.
As was said above, mix in an easy week here and there, and also mix in total rest days, where you don't even do a recovery workout. Good luck, and let us all know how the training is going.
"The melting point of wax means nothing to me": Thrice
81
Member
238 days
M posted 32 weeks ago.
Hi,
I think you'll find that most of the programs are of fairly short duration (like 20 weeks, relative to a goal that's over a year off). So, you could approach it as training for the training, by looking at what the early weeks of the training program are and start with less strenuous and less time-intense versions of what's there (and do build/recover cycles as recommended above, or maybe even some sport-specific periods).
As you work into it, remember that you have all that time...I started running again in November after a broken foot plus a separate running-related injury (almost 9 months of downtime, during which I did a lot of swimming). At that point, my 'long' run was 27 minutes, which I've slowly worked up to just under 8 miles. I have changed a few aspects of my running form (since I had been out for so long), I keep it light effort-wise, and I pay very close attention to anything I might start to feel during the run...the workout doesn't have to become a runaway train. So, as others have said, do the stretches (consider it part of your training), and stick with your plan. If you plan to run 2 miles, stop at that, even if you're feeling great at the time. See how you feel the rest of that day and the next day before doing more, and keep it relatively slow. A few extra slower miles now won't hurt you later, and a few too-fast miles now can hurt you now. The other thing would be to see if there was anything specific that may have caused the original ITB issues, like not quite the right shoes, running on cambered surfaces, etc, and try to avoid those triggers.
I'm passing on all this advice as if I were some kind of veteran...I've actually only done one triathlon (and it was the aquabike at that because I was only out of my cast for a month at the time), but I've had more than sufficient opportunity to learn about training post injury and the importance of being patient, or risking becoming a patient.
Best of luck!
--M
A little over 2 months ago I was training for a marathon & doing well. I was totally focused, however my focus was blurred. What I mean is I really didn't know exactly when to throw in tempos, long runs & for how long.....things like that. Well, I guess I did something wrong and I was having the worst pains on the outside of my knee....so I went to the sports med. guy & he told me it it was ITB flair up. So I've been out for over 2 months. I want to do the New Orleans half IM in April of 2009. I feel like I have ample time to train and iron out any kinks. I just want to know where to start. I look up beginner tri training & get beginner HOWEVER, you have to be training for a few months and have a base to really get going. I understand that but I am scared I'll get ITB problems if I go at it too quickly. Can anyone direct me in the right direction?? I don't have a lot of time during the day, so I do want to make the best of what I got. I know a lot of you know that very well:}
Thanx in advance!!!!!!!!!
"To give anything less than your best is to sacrifice the gift" Steve Prefontaine