Not much going on here

I haven’t posted much lately because I’ve been busy running and not sleeping. Anyone who is training knows that is not a good combination. Hell, anyone who isn’t sleeping knows that’s just the pits all by itself.

Here are a few highlights:

– Marathon training is already past the 1/2 way point. Yee haw! I’ve run 2 half marathon distances in my long runs. I think I’m supposed to be proud of that but my brain can’t get past the fact that I still have to get through a whole marathon at the end of May so I’m not really feeling as good about this as I probably should.

– Momma got a new pair of shoes! I had some wonky foot thing happening. It was my right foot and pain had developed under the ball and arch of my foot. I didn’t think it was time to swap shoes but as soon as I tried on the new ones, they felt like clouds of cushion-y delight. Sold! Feet have been fine since.

– Training with the now 8 year old daughter (just had a birthday) has begun. We’ve got a 5K race coming up in May. It’s not going so well. This is unexpected. She’s more athletic than my 10 (soon to be 11) year old son so I thought this would be easy. Plus, she asked to enter this race. Just another example of how you never know what you’re going to get with kids…

– I had some chafing in some lady bits where I haven’t had chafing before. I’ll spare you the detail but I take solace in the fact that I’m not the only one who’s had undies wind up where they shouldn’t. Thanks to eat, drink, run’s comments on this post, I know lady-bit chafing has taken down more than one runner. Read this for a good laugh. Then come back here and by then I will have posted something brilliant, insightful, humorous or a combination of all three. Hey, at the very least, I’ll post a recipe.

Happy trails!

Advertisements

Chafing. How bad can it be? Really bad.

I think chafing should be one of those words that when you say it or type it, a short blast of ominous music plays.  Otherwise it just seems like a dish you heat food in. There is one thing that running and chafing dishes have in common.  They both involve heat and moisture.  Ay, there’s the rub.  And that’s the last piece of the puzzle for running: friction.

Put more succinctly, rubbing (friction) + heat + moisture = chafing (pain).

You may or may not have seen pictures from a recent marathon of some poor guy who really didn’t know that it’s not a good idea to run 21 km (half marathon) or 42 km (marathon) in a cotton tshirt.  Missed that photo?  Let me show you what you’re missing:Don't Let This Happen To You! I’ve been reading the Sookie Stackhouse series of books (from which True Blood is based) and I can’t help but think this poor dude looks like gigantic vampiric fangs attacked him. He would probably be in less pain if that was the case.

Nipples on men are a common area for chafing.  Other areas to watch: around the band of your bra, inner thighs, under arms and feet.  Note that when chafing usually happens with feet, that turns into something completely different and equally crippling: blisters.

So, how do you avoid chafing? Here are my key rules that have kept me chafe-free for the most part:

  • Avoid cotton.  Invest in a technical style shirt that will wick away moisture.  This type of clothing doesn’t have to cost a lot.  Winners and Costco can usually be counted on to provide a good shirt at a reasonable price.  Same for shorts and socks, bra and undies – avoid cotton!  Cotton absorbs moisture and holds it against your skin.  The repetitive motion from running will cause the fabric to rub and voila: chafing.
  • If you’re blessed with quads like myself, once you find shorts that are comfy, buy more than one pair if you can.  Or at least take really good care of the ones you have (wash after every wearing either by hand or on a delicate cycle and hang to dry) so they’ll last.
  • If you’re a guy, consider putting something like Vaseline or Body Glide on your nipples before your run.  If you’re not too hairy and can stand it, consider applying Band Aids over your nippes to protect them.  Just make sure they’re waterproof so they stay put while you sweat.
  • If your inner thighs rub, consider putting some Vaseline or Body Glide on the affected area before you run.
  • If you’ve got a mole or anything that you need to cover, go for the Band Aid solution, again making sure the Band Aids are waterproof.
  • If you’re trying a new piece of clothing, test it out before you wind up in a situation where you’re half way through your run and your skin is burning.  If you have any doubts about the comfort of a piece of clothing, don’t wear it.  This was my mistake on a run last week.  (If anyone is looking for a Champion brand running skirt, size Medium, I’ve got one for you.)

Listen to your body.  If you feel a hotspot, adjust whatever you can to take the friction away.  My first experience with chafing was on a long run.  At the 12K mark of a 15K run, I finally stopped chatting with my running partner long enough to realize one of my legs of my shorts had ridden up and had been like that for who knows how long.  I know how long.  Long enough to do some real damage.  Even though I adjusted my shorts and they stayed put for the remainder of my run, my skin looked like this (note: not my skin; some other unlucky devil’s):Ouch.

The thing about chafing is that it repeatedly reminds you it’s there.  When the water from the shower hits – ouch.  If it’s in an area where you sweat: ouch.  If it’s in an area where clothing normally sits/hugs (think: bra band): ouch.    Hopefully by now, I’ve convinced you that there are a lot of reasons to try to avoid getting chafed.  And now you understand why I think the ominous music should play when chafing is mentioned.

Okay so you’ve done everything right and yet somehow, something went wrong.  What to do?

Clean the area.  Put an ointment like Polysporin or Vitamin E (ointment, not cream!) on it.  Dress it with a piece of gauze if it’s going to rub and it’s really bad.  If it’s in a place that will be aggravated by further running, hang up your shoes for a day or two unil the area heals.  Analyze what went wrong and make a note not to repeat it.

Happy trails!

Shin Splints, IT Band Pain, Chafing, More Chafing and a Wolf Whistle

I started out rather innocently on a 10K run tonight, unaware of what lay in store for me.  If only I knew then what I know now.

It looked like it was going to rain before I left (and indeed, it had been raining intermittently all day) so I pulled out my old shoes.   I’m training for a 10 miler and have a heavy training schedule.  I didn’t want my “good” shoes to get wet because I wanted to wear them the following day.  Mistake #1.  I chose to wear a running skirt that I don’t normally wear.  Not only do I not normally wear it but I NEVER wear it for anything longer than 3k.  Mistake #2.

I fell into my normal routine: 5 minute or so warm-up and off I go. If you were inside my brain you would have heard this:

– Run, run, run, run, ouch, ouch, ouch, ouch.  Hey.  Shin splints?  Hunh.  Weird.  I haven’t had those for eons.
– Wait a sec.  That tightness over the side of my knee?  That’s my old IT band issue flaring up?  What the heck…???
– Okaaayyy.  Now my shorts (attached to the skirt) are riding up.  That’s not cool.  They’re really rubbing.  I’m really sweaty.  Like “sweat dripping off my elbows and the tops of my hands are wet” sweating.  This isn’t feeling good.  They’re still rubbing.  Yank shorts down. That’s better.
– Keep running.
– Man, my shins hurt.
– Wolf whistle from passing car.  Oh hey.  I look good at least.  Or was that my neighbour?
– Oh my gosh these shorts are really rubbing!

And that was it.  The perfect storm had come to a chaotic focal point and I stopped running.  Let’s dissect the drama and see what went wrong so the same thing doesn’t happen to you.

Shoes and Shin Splints

I should have stuck with my newer shoes.  Even though my new shoes are a month old and even though they’re the latest version of my old shoes, I swear Saucony changed the model enough that I’m still getting used to them.  I think the switch back (plus a general muscular tightness) brought on the shin splints.  So, let’s say this happens to you – what do you do?

You can try a couple of things.  First of all, try running a little more slowly.  A lot of time shin splints are a result of starting out too quickly.  The muscles just aren’t warm enough to perform.  If that doesn’t work, try stopping and stretching.  Shin splints may be a result of a muscle imbalance.  Most people have stronger calf muscles than shin muscles.  Also, if you’re a girly girl like I sometimes am and you’ve just spent the entire day in heels, your calf muscles have shortened and your shin muscles have been lengthened all day long.  Stop and stretch your calf muscles (gastrocnemius and soleus).  Try to stretch your shin muscles (tibialis anterior).  The latter can be tricky because it’s just a tough muscle to stretch.  Resume running and take it easy.  When you get home, ensure that you stretch and if you’re shins are sore or continue to hurt throughout your run, make ice your friend and introduce it to your shins.

If you suspect that a muscle imbalance may be the root of your shin splints (stronger calves than shins), you can try this little exercise to strengthen them.

Take off your socks (assuming you’re wearing any).
Place a towel, all spread out, on the floor in front of you.
Place your feet flat on the towel.
Keeping your feet as flat as possible, use your toes to scrunch the towel up, gradually pulling it towards you.
You should feel the muscles in your shin working.
Keep going until all the towel has been pulled forward. Stop. Spread the towel out again and repeat.
This is much easier on a tile or wood floor than it is on carpet.
Some people find it convenient to put the toilet lid down, park themselves on the toilet and do this in the bathroom. Whatever does it for you.

IT Band Pain

I dealt with some iliotibial band pain for a while.  I’ve been diligent about stretching for the past year and a half and as a results have almost forgotten that little bit of fascia that messes so many of us up.  I get classic IT pain.  It feels less like pain (I stop before it gets that bad) and more like a tightening around the outside of my knee.  It’s almost an uncomfortable tingling.  In hindsight the tight calf/shin muscles and shoe mix-up probably contributed to that reappearance of pain.  Also, I haven’t been very diligent about stretching this week and after the weekend’s activities (a 5k race, a 15K long run and a 90 minute soccer game), I should have been (and should be now) stretching in every free minute I have. In my opinion, stretching is the best preventative measure you can take to prevent issues with your iliotibial band. If that doesn’t work, try massage or a foam roller.

Chafing.  Chafing deserves a post of its own.  It seems rather innocuous and then blammo…after running for 3 years, you’re chafed and you have a lot more sympathy for the dudes with bloody nipple streaks down their shirts.

The moral of the story is, sometimes runs don’t go as planned.  It happens.  What’s that saying — “Why do we fall down? So we can learn to pick ourselves back up.”  Pick yourself up, dust yourself off and try again another day.  Do not keep going if the pain/discomfort is going to cause you to miss more training.  I pulled the plug on this run because I knew from recent experience that chafing, depending on where it is, can stop you from running for a few days.  My philosophy is that it’s better to miss one day than it is to miss one week.

%d bloggers like this: