Welcome to the club…
Short answer: No.
“They are working on it”
there is a feature request post from 2018… Probably from the the forum first started.
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One other trick I’ve tried that seems to help is focusing on increasing the speed of my arm swing/turnover. Unlike my legs they aren’t tired so it seems to be easier.
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TSS calculations aside, it’d be great to be able to use one calendar to glance at volume progression. that can’t be hard. Bummer.
yup…
we all agree on that… hopefully basic functions coming soon.
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My more experienced TR folks, I’m trying to nip some pain associated with running in the bud. I’m 10 runs in, I’ve started at 1.8 miles and have walked run the first few outings. I’ve progressively made my way up to a 5k a couple of times. This past week I’ve done a 2.7 mile run, a 2 mile walk then a 5K run followed by a long walk last night (3 miles).
Now I’m tending to some Achilles pain on my left ankle, right where it attaches to my heel bone. Conversely, I have some right hip pain. Something is up, and I’m trying to figure out what’s going on with my form to get to this point.
How often do you “run through” your pain? (This seems different from cycling where I can fake through some normal pain, maybe)
Feels like I should stop running until I can walk with no discomfort. I’m enjoying running, and I want to continue, but this happens to me every time I try to get into running. I can’t get my aerobic fix because my chassis can’t keep up. Today, I may try a really easy spin on the bike to see if I can loosen things up and get my exercise fix.
Any insights are appreciated.
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Achilles related none, stop immediately.
Something is too tight, you need to let it heal before it tears and work on loosening up some muscles as you get started again. Could also be too much/too hard too fast and/or form.
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Depends on the type of pain. Exertional pain is fine, cramping maybe depending on my level of motivation. What will concern me is either dull aching achilles pain or some type of injury with point tenderness.
I’ve had past achilles injuries and it doesn’t take much for me to pay attention to it.
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Achilles? PF?
Run through it…
I had to stop when I hurt my piriformis… that one took me out a solid 4 months.
There are some pains that are part of teaching your muscles. Achilles? that might be related to running hills or even the shoes.
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Never.
But pain is different to discomfort. There’s often feelings of things not being quite right, these often settle once you start running and thats fine imo.
As a newb I thought I had Achilles pain when actually had tight calves/calf strain. I’m not a fan of physiotherapy but then can educate novices.
A common thing is for one injury to cause another as you compensate - right hip after a left Achilles fits that pattern.
You mentioned some of your ramp up but not weekly time running or weekly distance. Sounds like you took it easy, but the vast majority of people run too hard when they start, so check intensity too when looking back.
The other most common cause is over striding, When you’re ready, take really short paces. All my newbie problems went away when I shortened my stride. Now I’m just slow 
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Ok, I will. That’s what my gut was saying too.
Me too, I know it can be a major problem if not addressed quickly.
Thanks Joe (and everyone else too) this is making me sit down and look at my runs so far:
Week 1 Jan 20 - 22:
- Walk/Run 1.82 miles @ 11:46 /mi - hilly
- Walk/Run 1.94 @ 11:40/mi - hilly
Week 2 Jan 23 - 29:
- Run 1.95 @ 10:03/mi - hilly
- Run 2.18 miles @ 9:21/mi - hilly
- Run 2.94 miles @ 9:29/mi - hilly
Week 3 Jan 30 - Feb 5:
- Run 3.14 miles @ 11:05 but with a 3 min “VO2 max” effort (RPE) I did this with my GF’s pace but did the 3 minute interval just to see what a more max effort felt like
- Road Ride 26 miles 1:45 ride time, I was feeling sore but still wanted to exercise. 202W normalized power, nothing crazy for me but a longer ride as I’ve not touched the bike much. 6 RPE, Felt fine afterwards.
- Run 2.6 miles @ 9:24/mi - flat terrain
- Run 2.97 miles @ 9:45/mi - hilly
Week 3 Feb 6 - Feb 12:
- Run 2.68 miles @ 9:14/mi - flat
- Walk 1.43 miles @ 16:18/mi - hilly
- Run 3.69 miles @ 9:38/mi - flat; this is the run that I run through some pain/discomfort, I plugged in a walk the next day instead of a run,
- Walk 2.8 miles @ 17:00/mi - flat; heel and Achilles was sore but not crazy.
This am I woke up to some soreness and light pain and have a reduced range of motion on my left ankle. I’ll plan on staying off from it or maybe a light spin on the bike today and check in lots.
I don’t think my progression is crazy, but I see two runs where I may have over-reached just enough. Any insights are appreciated!
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When you start back running again I’d suggest less hilly routes for awhile. Hills (or excessive incline on a treadmill, which is what I had managed to do) are more stressful on your achilles than the equivalent effort on the flat.
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Bear in mind I’m not a running specialist…yet So I’m summarising the running:
——
Week 1
- around 4 miles
Week 2
- around 7 miles, faster pace
Week 3
- around 8.5 miles, added intensity
Week 4
- around 6.5 miles plus walking
——-
Paces and distances seem reasonable for a new runner. I use time, not distance as a measure of volume which I think can be important.
Week 1 to week 2 you almost double the distance and increase the pace at the same time. Patience is a virtue with running, going from 4 to 5 miles and at the same pace might’ve been better.
Week 2 to 3 your distance increases more appropriately 7 to 8.5 miles but you’ve increased the intensity at the same time. More prudent is to do one or the other.
Week 3-4 you’ve pulled back on the volume due to injury, makes sense.
So, I’m just applying “the book” which isn’t gospels, but most people agree it’s a good guideline, and recommends increasing volume around 10% each week. Volume is time AND intensity. Here’s a more strict proposal:
———
Week 1.
- 4 miles Run/walk @ 11min/mile
Tue. 2 miles.
Fri. 2miles
Week 2 (increase distance only)
- 5 miles Run/walk @ 11min/mile
Mon. 2 miles.
Wed 1 mile.
Fri. 2miles
Week 3 (reduce distance, increase pace)
- 4 miles Run @ 9.5min/mile
Tue. 2 miles.
Fri. 2miles
Week 4 (maintain pace, increase distance)
- 5 miles Run @ 9.5min/mile
Mon. 2 miles.
Wed 1 mile
Fri. 2miles
——-
I don’t know anything about you as a runner so the numbers and paces I’m using are illustrative off the numbers you gave. It may be that staying with run/walk for a few months is good for you, or that might be to easy. If you’re completely new to running, it’s often recommended to build a base first. So although I’ve been tri running for years, last Autumn I had all easy runs, no quality, no hard running 3, 4, 5 times a week. After three months I started back at the track, and started increasing the pace on one of my five easy runs. That’s settling at around 4.5hrs running per week for the last three weeks while that intensity beds in…then I will hold those harder runs as they are and start increasing overall time per week.
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Thanks Joe. My big take away is that I’m going to need to continue to carve out some riding time as the smart progression of a running plan won’t get me the cardio I’ve come to rely on for mental and physical health. I’ll continue a smart progression on the run and add rides and strength training.
While on a family mtb ride today we checked out a local 8k trail run… next one is April 2. I might do it!
Legs are one big kinetic chain….based on my past injury history, I’d bet a fair chunk of money that you have weak glutes.
Single leg squats, monster walks w/ resistance bands, lunges and balance pad work will all help.
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Yep. GF is a PT and she’s hassling me about my really poor squat form. I suspect you’re right
I’d also posit that you are running too fast. You have the cardio to run that fast, but not the chassis. This is a VERY common occurrence when cyclists start running. It took me literally years to finally slow down in my running.
I would also recommend that you split your running up across more days….keep the mileage the same, but run 6 days a week on a 3-2-1 plan. 3 days at 1 mile, 2 days @ 2 miles and one day @ 3 miles. Still a 10 mile week, but the consistency and shorter runs let you run more often. Check into the BarryP plan for more details.
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I just listened to a podcast yesterday that joked about how weak glutes were a cause for every pain imaginable.
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I’m looking for thoughts about beach running. I’ve just moved and it’s about a 15 minute jog from my front door to the beach. I’ve never been this close to a nice running beach before so thought I’d see what the forum thought about doing a significant portion of my running on sand. Any tips or things to watch out for?
So many types of hard to soft sand/mud, pebbles etc,so I’d say build up runs if terrain is different to what your used to, then you can advise us! My only tip would be to rinse trainers well afterwards if they get wet, salt can destroy…best part of my last holiday, morning run on the beach, tide permitting there, wish it was as close for me daily, nothing more to say here than lucky you. Enjoy!!