You guys, I am running a half marathon in less than two weeks! That's 13.1 miles! The last one I did was in 2007, and after that race I spent years battling IT band injuries that were so bad I never thought I'd run 13.1 miles again. But, here I am. How did this happen, you ask? Lots of patience, determination and incremental progress. Here are my tips for coming back from IT band injuries:
- Start running again slowly. And I mean SLOOOOOWLY. I started by running for one minute and walking for two. Every week or two I increased my ratio of running to walking by a minute or so, and if I was busy or sick and missed a week I re-did the last one. Many, many months later I was up to a 5k distance. Then, I slowly added mileage to reach a 10k training run. And, training for a half marathon followed.
- Work on core and hip strength! For me, yoga and physical therapy exercises work the best. But, I also did a boot camp workout once a week that seemed to really help my strength. And, good old weight training helps too.
- Stretch that lower back and hips! Yoga helps with this as well, and I make sure to stretch well after long runs.
- Use a foam roller. Ideally, I would use one of these after every single run (I'm not always that dedicated). Here's instructions:
Now, get running! And, wish me luck, I'll be out in the rain on November 27 with 15,000 other runners!
P.S. Of course, I've already planned my food. I'm going to make pasta bolognese the night before with a beer. And, after the race we're going straight to Tom Douglas' Dahlia Workshop for a biscuit sandwich (a half marathon is probably the only way I can justify eating one).