Tag Archives: running injury

A week of lots more running and finally some good news!

19 Jan

When I look back over the last week I can say it was a great week on many levels.

Hip hip hooray!

In a previous post I talked about how frustrated I was at sitting on the bench. I am pleased to say my hip is finally coming good and I ran 11k on Saturday, 4k on Sunday and 12k today and had no major pain. I went to see my physio, Casey  yesterday and he said things are looking good and I am good to run more and train for my half marathon – but not to push it.

The first thing I did was to email Roger my running coach who is starting to crank things up a bit ready for March – so today I ran 12k. It was a slow 12k as it was very warm and hilly – it was meant to be 13k but it was just too warm for me but I was still happy with that.

I met Pete!

meeting Pete

Pete Evans was lovely. Very chilled out and happy to have a photo taken. We talked about recipes and transformations – glad I popped into the Paleo Cafe that day!

I tend to follow a fairly low carb regime with my eating. I know that’s pretty nuts for a runner but it has been great for getting me in shape again and I generally feel healthier not having bread etc in my diet. Obviously when races come around then I do incorporate some grain and increase my carbs such as sweet potatoes into my diet. But anyway I am not paleo but I do agree with some of their eating principles so I have a few Pete Evans cookbooks on my shelf, and by a complete chance I happened to be in Hawthorne and remembered that Pete was going to be at the Bulimia Paleo Cafe half an hour later so I hightailed it to the Cafe and got to say hello, and have my photo taken with him – highlight of my day on Friday :-D.

Volunteering at ParkRun 

volunteering at park run

Volunteer pacers at the Southbank ParkRun – I am on the one on the left holding my balloon. I didn’t realise when I let it go that I was whacking the guy in the black in the face oops!!

I run with Intraining on a Thursday night as part of their Wife Night group 🙂 and Ingraining appealed for volunteers for the Southbank ParkRun and I decided I would volunteer as a pacer and go with the slowest pace so I knew I wouldn’t push my hip. My friends and I ran 6k beforehand so I got a quicker run in and I ended up having to sprint back to where the ParkRun started to get back in time.

It was actually great fun. I have to say though I had no idea how hard it is to pace a run. I was to run the 5km in 35 minutes and it was hard. I kept glancing down at my watch ever conscious that I had to try and be on time as people were sticking with me to do their best time or for some support and I had never looked at pacing that way.

I met some lovely people and encouraged them along, I screeched ‘1km left -7 mins left to run – you can do it!’ at one group of girls and it was great to be able to run and encourage people at the same time (hopefully that came across as encouraging lol). So I think it is definitely something I will do again. Not all of the ParkRuns have pacers so I guess it will be the larger ones which I have tended to avoid!

So all in all I have had a great 7 days which is a vast improvement on the week before! I’ve entered the International Women’s Day 5k with my friend too which I am looking forward to 😀 so here’s hoping things keep on improving!

Have a great day 🙂 and Happy Running 🙂


4 things to do when recovering from an injury

12 Jan

We are 12 days into 2016 and my year didn’t really start as planned. I planned to kick start my training but instead ended up on the bench resting over Christmas and then running very short and slow runs last week as well as doing lots of physio exercises thanks to bursitis on my hip.

I have been seriously frustrated but I am pleased to say I think it is starting to come good and I managed to run 5k this morning pain free – albeit it was slow but I finally felt I might be turning a slight corner and recovering rather than suffering – yay!

It’s hard being on ‘the bench’ and in the past I have pushed through and ended up even more injured and out of action for even longer so I am glad I have been patient as it seems to be paying off.

In today’s post I decided to give some tips based on advice I have had to tell myself whilst I haven’t been able to train and then reduced training.


4 things to do when recovering from an injury

1. Listen to your professional therapist and do the exercises!

I’m not too good at remembering to do my physio exercises, generally I am more likely to do them when I am in pain than when I don’t feel too much discomfort.

Don’t do what I do!

Listen to your professional therapist and do what they say to ensure you recover as quickly as possible. If they tell you to RICE (Rest Ice Compression Elevation) – do it, if they tell you to do certain exercises – do them 🙂

2. Try not to let it get you down 

It’s easier said than done to not feel down when injured. I was so frustrated when I hurt my hip as I had done a great run, felt like I was finally coming back to feeling strong again and BAM! I over strode and have been seeing my physio ever since.

I got really down and became a recluse for the first week as I didn’t want to hear about how great everyones running was going, but my good friends helped me snap out of it.

Most of my running friends have experienced an injury at least once so we all understand one another’s pain, and my lovely personal trainer friend has been great tailoring my training around the many parts of my body that have hurt at one time or another! I found I felt better knowing I had support around me rather than hiding in my hole feeling sorry for myself.

3. Stay involved 

It’s easy to pull away when you can’t train especially when it is an injury that requires long term treatment – but from a mental point of view to stay involved gives hope and positive vibes that you’ll be back at some point.

If you can’t train then you could volunteer at ParkRuns or events you regularly attend to stay involved and still feel like you are a part of the running community.

4. Keep training the parts of your body that you can!

Depending on what your doctor or physio says you could do other types of training i.e. swimming* or cycling* or weights* – this all depends on the nature of your injury of course.

I plan to start swimming soon once my physio lets me to try something else in tandem with my running to get me stronger but not be too harsh on my body as well as the running.

*Always seek professional medical advice or advice from an expert such as a physiotherapist before trying anything new. I am not a doctor I am just expressing my opinions and experience.

Essential Kit for the first time runner

26 Sep

Hope your week has been better than mine. My week hasn’t been so bad but from a running point of view I’m not happy right now!

My week started well but went down hill and I am now unable to run! I ran a great 5k on the treadmill earlier this week and the niggle in my knee that had started has not improved and I am now in a lot of discomfort when walking so haven’t run in about 4 days 😦

Very frustrating but I am listening to my body and am resting when I can and not training, and hoping that my knee improves soon. I feel like since I had my son a year or so ago I have been plagued with injuries, niggles and pain!

Each time I have felt I have been turning a corner with training I have ended up with an injury and most of them have not been as a direct result from running…ie when I hurt my neck a few weeks ago I literally woke up and it was there, and hen when I twinged by back I was leaning into the car to get something! I’m sure it isn’t a direct result of having a baby in fact I’m beginning to think I’m just getting old and my body isn’t doing with running as much as it used to!

Running on treadmill

Essential kit for the everyday  runner post.

On the up side I recently became a guest blogger for Azumio Inc. who are a leader in health and fitness apps – and my first blog post writing for them is live. It is all about Essential kit for the first time runner.

So if you have just started running and are unsure what kit you should invest in have a read.

Anyway a short post today but have a great week running and I hope to be running too very soon!

Not listening, dodgy hamstring, and two races!

28 Jul

Hope you have had a great week and that your running is going well. Mine started off ok….and ended with me not running the weekend just gone!

After the marathon my running trainer said not to push it too much for a month or so after the race which I adhered to initially. Then last week I pushed it on the treadmill in a pyramid sprint session. I did a 1k warm up, followed by 1 min sprint, 1 min easy run, 2 min sprint, 2 min easy run, 3 min sprint and then 3 min easy run and then 2 min sprint – you get the picture right!

My sprint pace started at 11.5kph on the treadmill and ended up at almost 13 and it was at that point that I felt something not quite right in my butt! so I slowed down and hobbled the last bit of the session then got off the treadmill looking like I had had an accident! I then tried to do some leg curls and realised ‘ok Zoe enough is enough – there is something not right’ and then spent a restless night trying to sleep. Got in with a physio today and she said I have sprained my hamstring – oops. So no running for me this weekend. I am allowed to ‘jog’ on Monday – but we’ll see – maybe I can run 🙂

So Roger if you are reading this – you were right, I pushed it and now I am injured! I’ve learned my lesson on this occasion!

I went for a slow run yesterday and I did feel it but I am back with physio on Thursday and hopefully will have improved! She said it should take a week to two weeks so we will see how I go…

Upcoming races – River Run 100 and Bridge to Brisbane

Feeling a bit sorry for myself last week I got an email from a running friend who is in a team for the River 100 relay race in a few weeks so I am potentially going to do 20k in the relay – it’s in 5k sections so should be fine providing I have no problem recovering from my hamstring issue. Screen Shot 2015-07-28 at 4.23.08 pm

I’m quite excited as whilst I am running the Bridge to Brisbane at the end of August that will be a fun run whereas this will be a bit more serious. I certainly won’t be dressing up as a waitress like I am for Bridge to Brisbane!

So it has been a mixed week but loving the running and feeling strong – just hoping my hamstring is ok!