Run-Down Forums

[Anselm Murphy]

Hi its Anselm

I've just started running again after my
injury and it seems to be ok.

How should i go about avoiding this injury flaring up again? - the inflamed ligament in my left hip seemed to start when I changed from 5 miles a day to 1500m training

When i get back to 5 miles in 33mins, ill start 1500 training again - what would be a good training program which is "light" so i dont injure myself again?

You told me a while ago the way to get better was intervals, but on other posts you've recommended 40 - 50 miles a week for the 1500. Is a mix of long distance and intervals best?

Does running on a proper track improve times that much? The one I run on is grass and not 100% even.

You said before that if i can do 5 miles in 33 mins i should be capable of 4:35 - ish 1500, so is it just a case of getting used to running race pace?

its a bit long sorry

[Dan]

Hi Anselm,

It sounds now like the injury has subsided, but I thought you said the other day it is no better? I think I've mentioned previously that the most important thing is to get your hip rehabbed. Most likely, this will require a rigorous stretching, massaging, and possibly strengthening routine. Running through it or staying off it may work, but I wouldn't recommend going either of those routes.

The 1500 definitely requires a mix of aerobic distance and shorter interval work. The exact mix depends on the individual and varies throughout the year. The correlation between 5 mile and 1500m is very loose, so don't put too much stock into such predictions. The absolute best predictor is to go out and run the distance and see how you do.

Unless surfaces are uneven, I don't believe there is much of a difference time-wise. Where the different surfaces come into play is how they affect your body over time. Harder surfaces mean more impact which means greater chance of injury.

By the way, I set up a use account for you, if you care to use it. You didn't have an email address entered before, so you'll need to contact me at dan@run-down.com if you want to get the account accessible (I can set you up with a password with no email address entered).

Dan

[Anselm Murphy]

Before I said it wasnt perfect but i hadnt done any running. Now I've started again it seems to be getting stronger and more used to it. Before my runs now i do stretches, which seems to help a bit (i never used to warm up) Does massaging make much of a difference? Where do u go to have it done?

When i get back to my best, would this training routine improve my 1500 while keeping my endurance high?:
5 miles 5 times a week, sometimes fast, sometimes comfortable pace
4 x 400 intervals 2 days a week?

Althought my hip is better, it doesnt feel perfect. Will it just go away if i keep running and get back into it slowly? ( right now im not doing to far or doing it too fast ), or will i have to go to a physio sometime?

Before this injury i used to get minor pains in my legs, but i always used to keep training and it eventually went away
thanks for all the advice!

[Dan]

[Anselm Murphy]

Running has come in useful in a "real-life" situation!
Some guy tried to mug me, and I out - ran him by a mile! He was so gutted. HAHAHA
great huh?

[Dan]

Wow, that's a unique, and very fortuitous story! Of course, whenever I've been mugged in the past (a very regular occurence where I grew up), I figured it much safer to cooperate and lose a few dollars instead of risking getting shot or knifed...

Dan

[Anselm Murphy]

God, where did u grow up?
This is the first time ive been mugged, but i live in england and people don't carry guns, but often knives.
It was only one guy anyway, but he was bigger than me. Still scary though cos it was 10 in the evening here when it happened and it was completely dark and i was on my own.
How old are you by the way? how long have u been running?

[Dan]