Running (Wk 2)

This beautiful, male (I think, due to the smaller size), immature Sparrowhawk visited the garden on Friday afternoon - a wonderful surprise.

In 2008, after the invigorating and almost miraculous effects of the iron treatment, I started an exercise programme during August/September. I used the "From sofa to 5km run" method (Link) and swam 1-2 times a week. Of course, within 5-6 weeks, I'd pretty much injured everything....went to the GP....went to the hospital for physio....and the rest, as they say, is history. So, it's been a good 3 years since I attempted running, knowing that I had to first of all strengthen my legs, hips and core, in particular.

Last week's first session caused pain/problems through the right front of hip/groin/butt soft tissues etc, with some numbness/tingling down the leg; soreness/strain through my pelvic connections/muscles and resulted in stiff arches in my feet all week. However, it didn't seem to make anything worse and the foot stiffness resolved. I was actually quite pleased.

One aspect of the running, which is baffling, is technique. I'm not sure whether you should run heel to toe or ball of the foot to toe. I naturally run ball to toe but thought I should try heel to toe this week. It didn't feel easy/natural at all - certainly tested the shin muscles. Not sure what the best way is...

So, Friday's gym set:

• 5 mins exercise bike
• Hip/lower back stretches, lat stretches
  
• Glute bridges (10 secs hold) 3 reps then with 7kg dumbbell across hips 10 reps, 10 sec hold
  
• Press ups (plus) (at 45 deg angle) 2 x 8 reps
• Hip extension, abduction, adduction with red theraband 10 reps
• 15 mins treadmill: run 10.5km/hr - walk 6.5km/hr; roughly 90s/90s: 2km in 14 mins
  
• Tricep extensions using cable/rope 6kg 10 reps, 8kg 10 reps
  
• Seated rows 6kg 10 reps (kept arms extended so just worked scapular muscles), 8kg 3 x 10 reps
  
• Wobble board 4 mins (5 squats)
  
• Trunk twist using cable weights 4kg 2 x 12 reps
• Bicep curls 4kg 2 x 10reps
• Combo lateral/front shoulder raises whilst sitting on exercise ball 5lbs 2 x 10 reps
  
• Both shoulders, front raise, lying on my back 3lb 10 reps
• Reverse ab crunches 10 reps; Plank 3 x 30 sec hold
• Stretching: hips/lower back, hamstrings and chest/pecs
• Note: I continue to carefully but firmly try to stretch out and lengthen the right hip adductor muscles.

I didn't feel as weakened after the run this week as last week and managed the weights quite well. I upped the trunk twists to 12 reps with a view to increasing the weight soon. The same holds true for the seated rows (although I stuck to 10 reps this week). The noticeable advantage of the running is that it warms up my muscles really nicely, improving the range of motion and reducing pain (esp in my shoulders).

I was tired through the afternoon/evening but actually felt pretty good for having achieved everything I did at the gym. I took ibuprofen with supper for the right hip soft tissue pain/ache and then paracetamol before bed. I had some numbness/tingling down my right leg and in the foot depending on how my leg was positioned - obviously a nerve gets impinged somehow. I also had pain/soreness through my pelvic connections. I iced my glutes/butt in the afternoon.

The right hip connections problem remains - it aches/is sore when I lie in bed and it's no better when I wake up. It remains a chronic problem to be managed. I didn't need to take painkillers for it last night, though, which is good. It tends to be worse if I lie on my left side - it's as though this then pulls on the effected tissues within the hip. It's best if I lie on that hip and it's fully supported/passive.

I was pretty tired and headachy yesterday but feel better today. Tired but not too bad. The foot arch stiffness isn't a problem this week. All in all, I'm pleased with the start to the running! I think it might improve my stamina by another notch - here's hoping.