Speaking from experience, build up the volume very, very slowly. If there is any pain, tightness, whatever back off. It took me years to be able to handle any real running volume at all, and I tried all the tricks. I do avoid asphalt when possible and do a lot of foam rolling.
cnikirk
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Not sure what your training has been like, but honestly sounds like good old fashioned altitude sickness. It can strike even when you have never had trouble in the past.
ParticipantI have a bit of arthritis under both knee caps so I know what you mean. I am still able to do lunges, but need a good warm up first or even a single ibuprofen I have found knocks down the inflammation. I wear thick knee sleeves as well. The first few lunges I only go part way until I feel loose then I’m good to go. Make sure you are getting your foot out far enough. You don’t want your toes under your knee.
I also suggest foam rolling and stretching for the quads, hams, glutes, calves. You could be super tight making the problem worse.
If things like that don’t help I would definitely remove them.
ParticipantI’m curious about this as well. Same thing for me, especially after about 90 minutes in my HR starts to drift up then at the end of 3 hours, I have to fast walk to stay under AET. Would like to know if staying under AET the entire time is the right thing no matter how much you have to slow down or no? I believe based on what I have learned here, that you should stay under AET the entire time but no entirely sure on these long workouts.
ParticipantI’m sure others will chime in but I can speak from direct experience. Running always seemed to introduce shin splints, plantar fasciitis or some kind of knee issue. I think what Scott or others will say is add no more than 10% volume each week, but even that amount was too much for me. It literally took me about 2 – 3 years of slow build up to be able to tolerate running on a regular basis.
I changed several things along the way which you may find helpful. I run with green superfeet insoles, and hike and climb with them as well. I no longer run on asphalt, concrete or even treadmills. Only dirt. I don’t use gel shoes or super padded shoes. I also build in walking periods to my runs even if you can stay in Z1 the entire time which I cannot do, I recommend having a minute or two every couple of miles to just walk briskly and give yourself a small break. I also stopped trying to run uphill. I could get better at it, but it caused injury flareups.
With those mods and time, I seem to be able to run when I want and about as often as I want. I also like to take a couple of ibuprofen beforehand which not everyone recommends, but I found that helps with the aches and pains especially during the early part of the runs.
Hope this helps.
ParticipantI have a couple of friends that seem to struggle each time they go above 10,000 feet, so there certainly seems to be a strong genetic component.
I used to use Diamox but hate the side effects. I just started hyrdrating really well and using ibuprofen. I take anywhere from 2 – 8 OTC ibuprofen each day I’m 10K or higher. It is anecdotal I know, but some studies also suggest ibuprofen helps. I usually come from sea level as well, so I always try to stay in front of altitude sickness.
ParticipantI use these on my poles, get them from amazon or REI, but I find it very hard to use poles on a treadmill personally. Just seem to hit the sides or miss completely.
ParticipantI have been told many times that hamstrings don’t need to be stretched because they are already lengthened from exercise and stretching can make things worse. Foam rolling is supposedly the way to go. Anyone else have any information on Hammies?
ParticipantMainly resistance bands to do the internal and external rotations. They feel fine, but don’t seem to help much??
Back when I used to do a lot of bench press I would warm up with 5 or 10 lb weights by putting my arms up at 90 degrees then rotating the arms forward until parallel with the floor then back up if that makes sense. I stopped doing those when I got out of heavy lifting. That particular motion without weight actually produces a small amount of discomfort.
I don’t seem to have a tear as I don’t have any kind of arm drop. More aching and creaky feeling, sort of like I am on the cusp of a major strain.
I will add small dumbells into the mix. Anything that may work? Oh and dead hangs feel really good on a chin up bar, but not sure of the value.
Participantcnikirk on February 21, 2019 at 6:34 am · in reply to: Plantar Fasciitis – workouts & recovery tips? #16894A combination of green superfeet insoles and only running on trails seemed to help me a lot, but it was still a slow process. In face I wore the insoles constantly even when not training.
Pretty sure running uphill started my whole issue.Participantcnikirk on February 21, 2019 at 6:30 am · in reply to: pull-ups: how to progress after max strength #16893I have found that one of the best ways to get good at chin-ups is to do “negative” pull-ups or chin-ups. So basically jump up to the top of the position then lower yourself as slowly as you can. That builds strength fast. You can add weight once you get better.
Participantcnikirk on May 21, 2018 at 7:18 am · in reply to: Z3 Weighted Hill Climb duration in 24 weeks Mountaineering Plan #9989Also the training plan no longer mentions Box Step-ups. Are those still a valid way to get the elevation gains needed with the weighted pack? My only other option is a stair case that gains 150 feet that I can repeat as many times as necessary. Thanks.
ParticipantThat’s excellent thank you for clearing that up. I felt like I was destroying my progress if I gave in. By the way I haven’t given in yet 😉
ParticipantThis is something that confuses me. On fasted workouts I try to avoid gel shots even if I bonk. Won’t taking carbs on fasted workout reset your body to think it needs carbs? Maybe I’m doing it wrong. It is horrible to bonk and push through it, but I’ve done it. Thanks.
ParticipantThat is an interesting question. Would also like to know the answer to this.