Now that the snow is starting to melt here in the Tetons, I always see a jump in IT Band issues when runners start hitting more hills. This stems from their downhill running. We generally have good form running uphill, but when we let loose downhill, getting that much needed reward from the climb, we tend to heel strike more. Heel striking in general is bad and can lead to IT band tightness, but with the pounded on the downhills, a heel strike first crash landing can wreck havoc on your body, particularly your quads and IT band. In the early season, slow down and practice good forefoot to midfoot strike as you descend. Through time this slower speed will get faster and faster, while maintaining good form.
An IT band issue kept me out of my first 1/2 marathon on Saturday, even though I was ready for it. I was mentally prepared and physically prepared, but I took a beach run (6 miles) about 2.5 weeks before the event. That beach run was stupid -- close to the water, lots of darting in and out, good tempo, and uneven all the way down the coast and back. On my last long run on pavement (12 miles) a couple of days after the beach run, I pulled up with a hot icepick to the lateral side of my left knee at 9.25 miles. Any attempt to start back up yielded the same pain. Despite RICE and rest for 1.5 weeks, I was unable to run more than three miles without the icepick pain. I've been stretching and rolling and doing everything I can to nurse it back, but its still tight. Any suggestions on a training schedule to ease back in?
Hey Eric, how is the DVDs showing all the exercises, running downhill, etc.. coming along? Will it be out in time for the Easter Bunny to bring me one? :-)
Interesting I had IT Band issues in my half marathon on Sunday, but I had them going uphill, on the downhills I was really strong. Thoughts? Also when I finished my arches hurt, never had that before. I ran in the same Nike Frees I trained in so I am not sure what the issue was. They didn't hurt until I stopped running. All in all an interesting race from a body perspective.
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Eric,
Interesting I had IT Band issues in my half marathon on Sunday, but I had them going uphill, on the downhills I was really strong. Thoughts? Also when I finished my arches hurt, never had that before. I ran in the same Nike Frees I trained in so I am not sure what the issue was. They didn't hurt until I stopped running. All in all an interesting race from a body perspective.