You’re training for a 12 minute race?
It’s not a particularly advanced method, and when I got my insoles, this was maybe 15 years ago. I’m sure whatever country you’re in has a decent foot doctor.
I started training because of the 12-minute race, I got a test to become a police officer.
but as I hate resistance exercise, time later, I went for 400m sprint.
is more fun, and helped to improve my distance covered in the 12min.
Was your tendinitis in your knee?
No, in my heels. Which led to me walking funny to avoid it and resulted in Achilles pain and shin splints.
possibly have chondromalacia patella, in the left leg.
it was difficult even to walk for long distances.
but after starting sprint practice, I do not feel any more pain.
although I am a type 3, sprints of long distance, endurance, I am bad.
Chondromalacia patellae involves cartilage damage and breakdown. It’s possible you have this, but it’s more likely you have patellofemoral pain syndrome, which is symptomatically similar but does not involve a breakdown of cartilage. Again, this often occurs from a weakness, besides the obvious culprit of overuse. When there’s pain, you can often look to the opposing muscles for weakness, which makes the area in question overcompensate and leads to wear and tear. I’ve had PFPS, and donkey calf raises (straight legged calf raises while bending at the waist) target the very top of the calf behind the knee, plus lots of leg curls, both helped solve the problem. If you have pain in that area, you cannot continue to run if you want it to heal. It generally takes a few weeks at minimum, several months at most if handled properly.
currently I only have pain in the anterior tibia.
on the knee I had on the front side.
I believe it’s weariness in the cartilage, by the sound of crackling.
when training with weights, I never had any pain.
even in the time when I was training with weights, when trying to run for 100m my knee hurt a lot.
But this pain is gone.
Fair enough. Either way, I’ve come to the end of my usefulness here. I spent a few years as a supervisor in a PT clinic with sports PTs, but I am not a doctor, or even a PTA, and even if I was I couldn’t properly diagnose you over the internet. Strengthening opposing muscles and decreasing impact exercises on affected areas is a given, as well as anti inflammatory regimens and regular icing, but only a doctor will truly be able to help you. You can research symptoms all day, but a good doctor can diagnose problems based off of symptoms you didn’t know were pertinent. Look for doctors in your area, and let us know if you were able to get an appointment with one.
thanks for everything.
I appreciate it!
You need to run a little under 2 miles in 12 minutes. That’s a little less than 7 minute per mile pace. You don’t need to wreck your body with 400 meter runs on a bad surface to achieve that.
Yes you are right.
but I feel that running 12min was more difficult for me, it seems to be more exhausting.
I feel like I packed a few muscles doing 400m.
As a former physio and athletics coach I still feel like I need to react to this. Be fair to yourself and make sure you’re safe. Not only today or tomorrow, but for the rest of your policeman carreer. I bet your work will be physically demanding and there will be future tests to come.
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Don’t waste your money on (expansive) insoles. Shoe stores just want to sell and they probably have some junior selling you stuff who doesn’t even know anything about foot anatomy or mechanics. Insoles are a passive way to correct your mechanics, it won’t do you any good in the long term.
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Best thing to do is to train you m.gluteus medius and tensor fasciae latae. They stabalize the hip, which makes sure the knee is aligned and your arches don’t cave in. So you catch a couple of birds with one stone.
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From what you have said, my guess is that you are heelstriking during your sprints. That impact on the whole leg, even in your back can be tremendous. It can cause injuries along the whole chain. That’s why I said before, seek out a running coach. Even for one session, that can give you a life time of benefit and is probably cheaper than insoles.
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And by the way, you are training for a long distance, not a sprinting distance! Don’t expect to sprint that 12min. Otherwise I’ll be expecting you at the next Olympics. So make sure you train in a way that benefits the long distance. You can even add some cycling. It’s not as specific as running, but it can help you build endurance and keep you out of harms way.
Hopefully this gives you some anchor points. Don’t know if on T-Nation there are some articles that cover this kind of stuff. So if anybody has, please link!
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A good idea
thank you!
thank you for all your information
I think this is a good clarification. Sprinting has always meant running as fast (or very nearly so) as possible for a very short distance. Running a 60 yard sprint is hard for untrained people. Now I keep seeing people saying things like “I’m sprinting for 400 meters (nearly a quarter mile) and doing it several times.” This is not a sprint. I can run a sub-6 minute mile, but that’s not a sprint.
My sprint workouts are usually several 5-8 50 yard sprints, then 6-10 100 yard trots.
Another pet-peeve are “treadmill sprints”. People use this term for any time interval where they increase the speed of the treadmill for a set period of time, then lower it back down. Not a sprint!
These points may seem nitpicky, but I think it adds confusion to many who are trying to get into running or track-style workouts.
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deixa eu ver se entendi…
esta dizendo que 400m não é sprint?
I believe that this response depends on the time it takes in 400m.
there is a big difference in making 400 within 1min or 3min
Time yourself in a 50 meter Sprint and multiply by 8 or 100 meters and multiply by 4. If your 400 meter time is not close to that then you are not sprinting. You said your fastest time was 69 seconds which is an average 100 meter time of over 17 seconds.
Yes, the average may be this. But in this case we should not take into account the average itself.
because in the 400m sprint the first 100m I do in X time.
the second 100m do in Y time.
a single shot of 100m, surely my time would be less than 17 seconds.
but away from a 9.58 seconds from the bolt!
400m in up to 1:25, I think it’s still sprint.
unlike 2min
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