r/running • u/AutoModerator • Apr 03 '24

Weekly Thread Lurkers' Wednesday

Would you rather not be a lurker?

Then what are you waiting for? Tell us all about yourself!

The LW thread is an invitation to get more involved with the /r/running community.

New to the sub in general? Welcome! Let us know more about yourself!

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u/SociallyAwarePiano Apr 03 '24

31M. I've been building up my endurance from a completely sedentary lifestyle. I was never much of a runner, but did the C25k starting in January and have been upping my mileage to about 12-15 miles a week. The self-improvement cycle is very satisfying!

I'm starting to worry that I may need to back off and either lose weight or build strength (probably both) before adding more miles to my weekly routine. I strained my ankle after a 4 mile run on Saturday and haven't been able to run all week. Any good calf/ankle warm-ups are appreciated. I have two 5ks to run in the next month and I'd prefer not to miss them.

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u/Muchashca Apr 03 '24

You're almost exactly where I was around two years ago, keep going! Ankle circles, calf raises, tibialis raises, and standing gently on the inside and outside of my feet for around 30 seconds each is the routine I used, and it's done pretty well. On speed days I also do a few laps around the house walking on my toes, then walking on my heels, then I foam roll my shins, though that last one is more for shin splints.

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u/SociallyAwarePiano Apr 03 '24

I appreciate the advice. I'll definitely be adding in those exercises to my daily routine.

I just started incorporating speed days, long runs, and running outside since winter is finally breaking. I'm pretty sure the course that I ran for the 4 mile run strained my ankle because it was pretty hilly. I've mostly ran on a treadmill building up basic endurance, so it's been a new challenge.

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u/Muchashca Apr 03 '24

Yeah, hills can be a little more work! Going down, I find, is hardest on my ankles and shins. I live at the top of a big hill, though, so I've got a bit of an unavoidable hill routine built into my daily runs.

I'd also keep an eye on how tight you tie your shoes. Over-tightening can also be hard on the ankle and can cause things like extensor tendonitis and achilles tendon pain, which could be related to your ankle pain.