Technical DifficultiesIT Band syndrome… (IT = iliotibial band) The IT band is a ligament that runs along the outer side of your thigh, from the hip to just below the knee. When it gets too tight/inflexible, or inflamed/irritated due to stress from running, you experience pain along the outside of the knee while running. See Runner’s World (www.runnersworld.com) or books on running injuries for more information on how to prevent and treat the condition. Plantar fasciitis… Plantar Fasciitis is a condition where a band of tissue under your arch is strained and causes pain in your heel. “When you pronate excessively or your arch begins to fall, the plantar fascia tries to help compensate. It pulls at one location in to the heel where you typically feel the pain. It tears under the stress of pulling because it is not very flexible.” (Running Injury Free, by Joe Ellis) You feel the most pain from this condition when you first get out of bed in the morning, or after sitting for a long time. See Runner’s World (www.runnersworld.com) or books on running injuries for more information on how to prevent and treat the condition. Shin splints… this term is typically used by runners to describe pain around the front, inside or outside portion of the lower leg. It can actually describe a number of problems including tendonitis, stress fracture, etc. (Running Injury Free, by Joe Ellis) To help prevent this pain, wear the appropriate shoes for your type of foot (see a specialty running store to get fitted properly), increase mileage gradually, and check more recommendations at Runner’s World (www.runnersworld.com) or books on running injuries. Hamstring pain… the muscles in the back of your upper legs (behind your thighs) are your hamstrings, and they can become tight, or strained, if not kept flexible. Check out stretches you can do to keep your hamstrings flexible, either online or in running books. Runners trots… (noun, as in “Oh no, I’ve got the trots” or “Oh no, where’s the nearest port-a-potty?” ) a miserable condition of having to go to the bathroom while on a run. If this happens, you might want to keep track of what you eat, and when you eat, before a run, to see what might be causing you to need a bathroom during the run. Pronate/pronation… (verb, to pronate) refers to movement of the foot while running. A foot that rolls inward a little bit when it strikes the ground is natural. However, some people’s feet roll too far inward or not enough. Over-pronating means your foot tends to roll too far inward as you land that foot on the ground. Under-pronating means your foot does not roll inward enough as you land that foot on the ground. (Running Injury Free, by Joe Ellis) Both conditions can be helped with the proper running shoe for your foot type (see a specialty running store in your area for proper assessment), and orthotics if necessary. Plateau… (noun as in “I’ve hit a plateau,” or verb as in “ugh. I think I’ve plateaued”) a feeling, during a training program, like you aren’t progressing any more. Read books and websites for suggestions on how to push through a plateau. Bonking… (verb, “I’m bonking” ) a feeling, during a race, that you suddenly don’t have any energy left. It usually hits marathoners around 20 miles, or over 2 hours of continuous activity, which is said to be the point at which the body has used up it’s store of glycogen, and needs to rely on fat which is less ‘efficient’ in generating energy Hit the wall… (verb, “I hit the wall at the 20 mile mark.”) See “Bonking.” Lactic acid buidup… build up of ‘waste product’ in your muscles that occurs after intense exercise, and can cause a feeling of discomfort and fatigue (www.bupa.co.uk) Heavy legs… (noun as in “I’ve got heavy legs,” or adjective as in “my legs feel heavy today.”) when you feel like you are running in wet cement, your usual pace just feels harder. “depleted glycogen may be the cause” (Marathon, by Hal Higdon)
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