After so publicly committing to running in the Reggae Marathon this December in Negril, Jamaica http://reggaemarathon.com/blog/ I have been frustrated with the left knee injury. The same pain kept me from finishing the Toronto Marathon many years ago.
True confession: I did this to myself. I got a great pair of Nike racing flats for my birthday from one of my kids. Loved them. Felt like I was running barefoot. Unfortunately I did some long runs in March in them that is the root cause for the injury. I know, I know...
But with help from Mike McCluskey, founder of of the Wasaga Beach Road Runners http://sites.google.com/site/wasagabeachroadrunners/ (he and his wife are great story tellers), my road back is starting to look good. Here are the things I am doing:
- Stretching. Before and after each run. Yes, my bad habit of not warming up or stretching before and after running is gone for good.
- Good running shoes. The Adidas Supernova Cushion 7 shoes are fantastic http://www.adidas.com/campaigns/running_fw09/content/products-grid.aspx?clicktop=FOOTWEAR. Great support with 'Adiprene' in heel and fore foot. And the toe box accommodates my 'wide-ish' feet.
- Shorten my stride. Mike suggested this along with faster turnover. It took a while to get used to this, but now I find I can run faster with less effort and stress. Thanks Mike.
- Walk after a run. Whew, just how long has it taken me to figure this out. Now I finish every run with about 10 minutes of walking. Helps get the pulse rate down, and keeps the muscles from tightening up.
- Massage. I now massage the muscles above and below the knee more regularly. I really don't know if this works, but it feels great.
Mike suggested one more thing: Ice the muscles after each run. He suggested sitting in a bath with ice cubes! Imagine a male from Jamaica doing that? NOT!. I can handle an ice wrap however and will add that to my routine.
Shameless fundraising plug: Please donate to the Canadian Diabetes Association. This link will take you to the blog post with detailed instructions and the official donation form: http://mykalsreport.blogspot.com/2009/08/how-to-donate-to-reggae-marathon-run.html. I will update the progress shortly.
Until next time...
PS: Picture above taken by Sally this past July at Beach Area 6, Wasaga Beach