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Oct. 28th, 2004

I ran my second mile of the week this morning. Despite stretching my ankles and calves before I ran, I felt tightness in the right ankle and calf almost right away. I wonder if this is something that will disappear with time, practice, and stretching, or whether I'll always feel lingering reminders of my ankle injury.

I don't feel all that exhausted when I run, but my legs do feel like lead weights. They don't feel like this when I run short bursts, like say at football practice. I wonder if my leg workouts impact this at all.

I have been doing lower body workouts -- leg press (complete lower body; 3 sets of 13 reps at 230 pounds), leg extension (quadriceps; 3 sets of 13 reps at 150 pounds), leg curls (hamstrings; 3 sets of 13 reps at 150 pounds), and calf raises(3 sets of 13 reps at 200 pounds). I have definitely noticed muscle gain and better strength, coordination, and balance as a result. I know that the sort of strength training I do is suited for building short-twitch muscle fiber, the kind sprinters develop. Long-distance running develops long-twitch muscle. By continuing my lower body workouts and taking up long-distance running again, am I being counterproductive? Should I change the nature of my weight work? Or should I start running sprints (110s and the like) instead of the distance running? Any thoughts?

Comments

( 4 comments — Leave a comment )
cthulhia
Oct. 28th, 2004 08:44 am (UTC)
cross training best
you should change the nature of your work-outs regularly just to maintain maximum effectiveness.

weight training helps running. possibly because it works on the muscles that are neglected from just running, and keeps the whole body more in balance.

long-twitch and short-twitch issues are likely irrevelant unless you're competing on an olympic level.
spwebdesign
Oct. 28th, 2004 09:19 am (UTC)
Re: cross training best
I don't know much about long- and short-twitch, but I wonder if the two different kinds of tissue don't conflict with each other.
pinkfish
Oct. 28th, 2004 11:34 am (UTC)
What was your ankle injury? In the case of sprains, one of the best things to do for them is to keep working the tissue. The old-school way of healing these ("rest till it's better") actually encourages re-injury. Your tissues have to heal up "with the fibers going the right way" (as one PT told me), and the best way to do that is to stress them a bit as they heal. Even long afterwards, stress will cause minor re-injury, until all the fibers line up again.

If you experience sharp pain or swelling, then you must stop stressing it (and in the latter case, administer ice and advil).

spwebdesign
Oct. 28th, 2004 01:10 pm (UTC)
Tore ligaments playing basketball last December. It doesn't usually bother me when playing basketball, but I'm definitely feeling tightness when I run. I'm thinking it's either scar tissue that needs to be loosened up or maybe lingering muscle tension around the injured area.
( 4 comments — Leave a comment )

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