I’ve mentioned on the blog before that I’ve been having some difficulty with my running training. On some days, my shins and calves feel super tight, to the point where I have to stop running. And on a couple of occasions, I have started to have bad knee pain. None of these things are much fun, and if I’m going to continue running beyond my half marathon in November, I really want to be sure I’m running properly.
So about a week ago, I met up with a trainer who was willing to try to help me. This guy has actually run a marathon in every state in the country! 
I still haven’t quite wrapped my head around that concept.
Anyways, he listened to my concerns, checked out my legs and knees, and looked at my shoes. He then had me walk and run on a treadmill and run down a hallway.
His thoughts? First of all, he said that I don’t over pronate very much. This was interesting news to me, considered multiple shoe stores had told me differently! 
Regarding my shin and calf tightness, he said that he wasn’t too concerned about that. He just gave me a couple of stretches that he said I need to do consistently after I workout (not before running … it’s not good to stretch cold muscles).
For your viewing pleasure, here is a couple of pictures of the stretches he recommended to me! 
For my shins, he gave me this band to use:
I’m supposed to point my toe and then flex. This move helps to work my shin muscles.
For my calves, I need to do this stretch:
I’ve done this one before, but I realized that I wasn’t keeping the heel of my back foot down. That really helps to get a good stretch.
Then to stretch the deeper calf muscles, he said to just slightly bend the back leg.
I love doing these stretches. They seem to really be helping!
The other thing that has really been helping with my calves?
The foam roller that I’ve mentioned before. I have found that if I use it right before I run, it helps warm up my calves.
Regarding my knees, he thinks that part of the problem may be due to a weak “VMO muscle.”
(Source)
VMO stands for Vastus Medialis Oblique. The trainer said that these small muscles are often weak in women. When strengthened, they can help keep the knee cap in place. He explained something about how women have wider hips and when running, somehow the alignment of our knee caps can get messed up because of wider pelvic bones. I don’t know … don’t take this information as scientific fact because I’m just trying to remember what he told me. I’m by no means an expert on these things!!
The point is, he gave me some tips on how to strengthen the VMO muscle. One exercise involves small ankle weights (mine are each 2.5 lbs).
I just start in this position:
And then raise one leg up until it is horizontal.
He said to repeat this move for 3 sets of 10 on each leg.
I also found this article that recommended squats as a means of strengthening the VMO muscle, so I definitely plan on doing more squats!
After doing those moves for just a few days, I already seemed to notice a difference … particularly in my shins and calves. On Saturday, I ran 11 miles on a treadmill (it was cold out and Brandon and I were whimps). I felt just a little tight for the first couple of miles, but nothing major. For the last 9 miles, my shins and calves felt great. My knee started hurting a little near the end, but it was only minor. So I was able to push through and complete all 11 miles! This is the longest I’ve run to date!! 
And have I mentioned my new favorite running fuel yet?
I tried all of those gu’s and gels and such and they made me feel nauseous. So since Janae always posts about using candy as her fuel, I decided to follow her lead. 
I usually eat a piece of whole wheat toast with peanut butter pre-run, then Brandon and I share these during the run. I don’t know if they really make a difference or not, but they don’t make me sick and they sure are tasty!!
When I got home from my run, I stretched, foam rolled, ate (peanut butter and banana on toast, followed by oatmeal cookies … lunch of champions. 
), and iced my knees.
The next day, my legs felt a little tight, but not bad at all!
I’m going to keep using the tips the trainer gave me, and then go back and see him in a week or so as a follow-up. I’ll let you know how that meeting goes!
Question for ya …
What’s your best piece of running advice?
Do you stretch after you workout?
What’s your favorite running fuel?
very cool that you had the opportunity to talk to such an expert! even better that all his suggestions are helping
Lindsay @ The Lean Green Bean recently posted..WIA{& Didn’t Tell}W
I do like to stretch after I workout. I’m not a runner so no tips here. Sorry!
Ashley @ Good Taste Healthy Me recently posted..Book Club
i’m always loving great stretching advice…most of my problems with running have occured in my feet..oddly enough. I’m pretty sure I have an issue with plantar fascitis in my right foot…as long as I ice my foot with a frozen water bottle and massage my foot with a golf ball, it helps alot. i’ve never tried foam rolling before, but I really need to start
I think injuries are prob what tend to scare runners the most…i know thats how I feel anyways…I think the best way to avoid it is just train smartly. Overtraining is so easy to do that its crazy…I’ve struggled with it myself. Its all a learning experience right?
I cant stand GUs, they make me gag. I’ve used the “sport” jelly belly beans and they are decent but my all time fave is Cliff shot blocks, they work really well for me and settle down nicely in my stomach. plus they are yummy
Theresa recently posted..Happy Birthday Momma!
I’ve heard a tennis ball helps with your feet, as well. And I would definitely check out the foam roller if you run a lot. I am really liking it!
Wow! 11 miles on a treadmill is quite a feat – actually, 11 miles EVER is quite a feat! I always make a point to stretch after running…something I’ve learned the hard way. It really makes a difference with how your legs feel the next day!
Janelle recently posted..What Do You Run To?
That’s awesome that you got someone to give you an individual assessment! I’m kind of jealous. One thing that helps me keep my calves loose is every time I go up or down stairs, I spend a minute stretching each leg. It feels so good, and takes away from the boredom of stretching for a long time after running.
Kiah recently posted..gettin’ corny for cornbread
Great idea!
I think the best piece of adivce someone gave me before I ran my half marathon was to strengthen my legs. Wall sits, lunges, sqauts…you name it. During my half my legs never gave out on me, the one thing that did bother me (after the marathon) was my knee.
Keep doing the stretching and foam rolling, it’ll help out A LOT!
Becky @ Fit Chick on the FLy recently posted..Disney Trip – Post Race Recap
Awesome tips, Becky!!
Ooo I really like those tips! I often have knee pain when running too so I’ll have to try that exercise! I rarely stretch and I know that’s something I really need to work on doing more because I can definitely tell that I’m tight!
Lindsay @ In Sweetness and In Health recently posted..Safety in the Weight Room
How cool that you got to meet with an expert! I’ve been having problems with plantar fasciatis and my shins have been tight, so I think I’ll try some of these tips!
Good luck to you, Diana!
I seriously LOVE stretching my calves. Such a wonderful feeling. I am pretty bad about stretching after a workout. Ill do maybe 5 min, when I know I really should do more. Especially after games! I typically just want to lie there and not move lol
Kat recently posted..Finding Motivation
I’m usually bad about it, too … but I’m trying to get better!!
great tips!! i think lots of strength training and yoga really helped my running. i hope all these stretches and exercises keep you pain free
Sam recently posted..health and fitness link love 13
Those calf stretches do wonders. I struggle with bouts of plantar fasciitis doing those two calf stretches really helps prevent it!
Tracy @ Tracy’s Treats recently posted..Accelerated Half Marathon Training Plan
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