What Is Sciatica Pain?

Sciatica refers to a sharp and sometimes numbing sensation that travels the length of the sciatic nerve, from the low back through the buttock and into the leg. While it shouldn’t cause you to stop running, you should visit a physical therapist to figure out the root cause. Since “sciatica” is sometimes used as a catchall term for leg nerve pain, it’s important to first determine if it is truly a nerve issue you’re dealing with.

Sciatica Symptoms

The most common symptoms are numbness, tingling or burning pain in the leg or weakness in the muscles of the leg or foot.

For many people, sciatica feels like lower back pain that shoots down the back of one leg. Symptoms are worsened by prolonged sitting. Sciatica is often caused by a bulging disc, bone spur, or narrowing of the spinal canal. A doctor or physical therapist can help you diagnose whether or not your pain is sciatica.

Sciatica Itself Is a Symptom, Not a Cause

It is important to understand that sciatica is a symptom of a larger issue in the kinetic chain. Depending on where the nerve is pinched or inflamed, an athlete may experience discomfort in different parts of the back, leg and foot. Perhaps the most common cause of sciatica is a herniated disc, which irritates the nerve. Similarly, disc degeneration can also inflame the nerve at its root, causing pain and discomfort.

In runners, piriformis syndrome is another common culprit. A muscle located deep in the hip area behind the gluteus maximus that goes from the pelvis to the femur, it sits adjacent to the sciatic nerve and, for a small portion of people, runs directly through the muscle. The piriformis aids in the rotation of the hips during running and can cause pain when it gets tight or inflamed during training.

The sooner you get in to see an expert, the less likely you’ll end up with a bigger problem in the future.

Running with Sciatica Pain

Running with sciatica varies on a case-by-case basis. Whether or not you’ll be able to continue running with sciatica depends on pain level, location, and cause. Most of the muscles you use while running are attached to the sciatica nerve, so it is critical that you listen to your doctor’s recommendations to avoid worsening the issue.

Typically, if the cause of your pain is unidentifiable, you can continue light running. However, if your sciatica is caused by a medical condition such as a bulging disc, running may not be an option.

How to Treat and Prevent Sciatica

If you do continue running, adopt a consistent and thorough warm-up and cool-down. Stretch your hip flexors and glutes. Use hot baths and ice packs to treat the affected area to loosen surrounding muscles. If pain worsens during running, stop and seek help from a professional.

To prevent sciatica from recurring, focus on using proper running mechanics and maintaining good posture when sitting or standing.

Sciatica FAQs

Is it okay to run with sciatica?

In many cases, it is okay to continue light to moderate running with sciatica. However, this depends on the cause of your sciatica. Consult a doctor and avoid running if it makes pain worse.

What should you avoid if you have sciatica?

Avoid high-impact exercises that put strain on the sciatic region. Do not do anything that causes sharp pain or worsens pain.

How long it takes for sciatica to go away?

Recovery time depends on the cause of your sciatica, but the injury typically gets better in four to six weeks.

Sciatica Pain Summary

Remember, Sciatica is not the cause, it’ll be a symptom of a wider issue so it’s important to keep pushing for answers. For example, it could be cause by the chair you’re sitting on all day, or ischial bursitis which is trapping the sciatic nerve.

Consult a doctor or physical therapist who can help you diagnose whether or not your pain is sciatica. Professionals can then prescribe remedial actions which may include strengthening exercises.

If you’re looking for more injury advice, check out these links:

• Prehab Guys
• Coping with a running Injury

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Everybody I’ve spoken to agrees that a good sports massage feels great, but does it really help your running?

Research has found that, in the short term, sports massage doesn’t improve measures of performance (strength, and performance). It also doesn’t doesn’t reduce muscle fatigue. To further compound this the findings compared doing thing, rather than light stretching, yoga and light exercise.

That’s the negative news out the way. So if this is the case, why is such as big industry?

Sports Massage Benefits

Massage helps athletes runners overall muscle health by giving them chance to identify areas of tension and addressing them before an injury occurs. Massage increases tissue flexibility and muscle relaxation, improves range of motion and relieves trigger points. In summary, these benefits help a runner remain active, optimise their training, and push performance. Here are some key benefits:

1. Relieving tightness/tension – A sports massage will stretch and lengthen your muscles in a much deeper and possibly more specific way than when you stretch after your run.
2. Improving blood flow – When blood flow to a particular area is increased and improved, healing can take place and so the fatigued or injured muscles are rejuvenated.
3. Increasing flexibility – With increased flexibility your range of motion and the mobility in your joints will be improved. This could well then reduce the chance of an injury occurring or re-occurring.
4. Breaking down scar tissue – When scar tissue is left to repair by itself it will form a criss-cross pattern rather than the healthy linear formation. Massage can be utilised to promote the healthy formation of scar tissue. A build up of scar tissue can cause tightness and weakness in the muscles. Massage will help to break down the scar tissue, promoting correct, strong scar formation in the muscle.

How does a massage help to prevent injury?

A good Massage Therapist will be able to prevent injury in a number of different ways. They can identify if you are training correctly and using the correct shoes. From understanding your training, i.e. surfaces, distances, sessions, the Massage Therapist will be able to release the areas of tension that would otherwise develop into an injury and give you training advice.

Is there a good time to get a sports massage? Research suggests It’s better to get a massage later in the day. Try to avoid immediately after you’ve done a long run or hard workout, also my research was quite contradictory.

What to do if you can’t get a sports massage?

If you can’t find a good Massage Therapist then you should continue (or start) good practices. This can consist of foam rolling, light stretching, yoga and a massage gun as general areas to focus on.

What to do after a massage?

Immediately after a massage, you should drink lots of water to get hydrated. This will help to flush out all those toxins that the massage has removed from your muscles. For maximum benefit rest after a massage, or at least don’t do a tough session. Think of your massage as an intense training session, so give your body time to recover and repair.

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1. Get a training plan

Don’t spend your time doing the odd run with no specific focus. The marathon is a long way and your training needs to reflect that. Variety of training is important. If it’s your first marathon and you want to get round a good frequency and consistency will be your focus. If you’re going for a personal best, then you’ll want to build alternate training with easy, long and interval runs. Consider how much time your can dedicate to training before picking a plan. As a good foundation you should aim for 4 runs per week, with your weekly long run increasing weekly. This will prepare your body for the distance and time on feet. 🏃‍♂️

If you don’t know where or how to start then consider an online running coach.

2. Do your long runs

Three to four weeks out from your marathon, make sure you’ve banked your longest run. I would recommend basing this on time on feet or distance. Most aim for 20 to 22 miles depending on your schedule and recovery. You want to recover well enough to get out for your next run, rather than be inconsistent and miss a week of training.

3. Practise your race pace

Whether it’s a tempo session or long run, aim to spend time in your race pace. For example you can (after a warm up) run 6 miles below race pace before a cool down. Alternatively you can do a long run, attempting to maintain your race pace for the last 4 miles. This aim of this is to experience your race pace on tired legs. This will both physically and mentally prepare you!

If you don’t know what your race pace should be use a pace calculator. This will help your understand how long each mile or kilometre should take you.

4. Learn to pace yourself

As a follow on from the previous points, know what your race pace is and get comfortable at that pace. If you have no idea, perhaps race a smaller distance to you can understand what a possible marathon time would look like for you.

There are a few ways to estimate your marathon time based on your performances across other distances. Multiplying your 10K PB by five, then subtracting 10 minutes, is one option. Doubling your half-marathon time and adding 10-20 minutes also works.

5. Build in strength training

Training for a marathon puts a lot of pressure on your body. Runners who can hold their posture and technique will find it far easier to maintain their pace in the final stages of a marathon. Strength training is often neglected by runners, even though it can boost performance. Use one or two sessions a week to focus on strength, with exercises such as split squats (shown below), single-leg squats and bridges, as well as core work such as planks and side planks.

6. Make sure you taper

Once you’ve cleared your last long run, start to reduce your mileage and intensity. As you move through the final two weeks of training, aim to keep the frequency of runs the same; if you are running five times a week in your peak weeks, run five times a week in your taper. Aim to reduce the volume of each run, though, by roughly one third two weeks out and roughly a half in race week. Listen to your body though, if you feel you need extra rest, take it.

7. Work on your nutrition

Good nutrition will see you starting your runs feeling more motivated and energised, but will also help you to adapt to the training more effectively. A balanced diet, with plenty of fresh fruit, vegetables and whole-foods, should be a starting point to fuel your training and your recovery.

Aim for 4g of carbohydrate per kilogram of body weight on days before your key hard sessions or long runs. After your sessions, take on food or a shake with a 3:1 ratio of carbs to protein within a 20-40-minute window of finishing.

8. Maintain Flexibility

Don’t underestimate the pressure you’ll be putting your body through during training. All those miles on the on tarmac will mostly impact your hamstrings, quads and glutes.

Get into a good (and regular) stretching routine! This should target all your main running muscles. You should stretch yourself, along with using a foam roller, having hot baths and booking regular sports massages. See my stretching articles for ideas! 😀

9. Build ‘sessions’ into your training

Along with your long runs, make sure you build in specific sessions into your plan. This can be tempo, progression and intervals. You’re looking to push your body into being uncomfortable so you will adapt and be able to take on the marathon in fine form!

See my post on interval training for more information.

And finally….

10. Pay attention to your body

Training for a marathon is not easy. If you’re tired and unmotivated, review your nutrition and training schedule. Don’t try to push too hard, too soon. There’s no problem with skipping a day or two if you’re fatigued, but take lessons from it and perhaps look to adapt your future training plan. If you’re putting too much pressure on yourself to get a personal best, perhaps review and scale down your ambitions?

You want to get to the marathon start line feeling mentally and physically strong, rather than run down. 😎

The post Training for a marathon, 10 ways to smash your personal best! appeared first on Run Tall.

A simple yoga for runners routine loosens tight spots, strengthens weak areas, and makes you a better, less injury-prone runner. Recognising the benefits of yoga can have on both the runner’s body (improved flexibility, range of motion, muscular strength) and mind (more focus, less stress) is great to understand.

Why is running for yoga so important?

It’s no secret that runners develop tight hips, glutes, quads, and hamstrings. That repetitive running stride will create chronically tight areas, leaving you walking like a tin man in the mornings!

Yoga is the perfect activity for runners. It relieves soreness and tension in your hardworking muscles and restores range of motion so you can run better the next time you hit the road. A strong core reduces your risk of injury, keeps your running form in check, and helps prevent late-race fatigue.

Yoga will help build strength of all the core muscles, including those that lay deep within the body that crunches and other core work often don’t reach.

How often should I do yoga for runners?

A great yoga routine gives your body time to warm up, moves into deeper stretches to create flexibility and muscle release, and finishes with gentle movement and a long rest to allow the body time to integrate the work you’ve done.

I recommend yoga after a run or on a rest day. You need to be aware though, it’s likely to be uncomfortable at first but give it time. Ease into each position, and never push to the point of pain. As you continue to do this routine, you’ll notice the improvement and improved flexibility 🙂.

Yoga is accessible to everyone and is perfect to do in your own space if you’re self-conscious. Find a good Yoga for runners routine on YouTube and away you go!

Remember, consistency is key. So get into a good routine, find what works for you and reap the benefits! There is no silver bullet, it’ll take time and consistency! 😎

Can you recommend any yoga for runners videos?

Well, yes I can – this is my go-to which I revisit every month or so to check in on my mobility. Here is the direct link.

For more help on stretching read my post on Running Stretches, how to loosen up before your run!.

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It doesn’t help that the thinking on running stretches has changed over time. Guidance on the type of stretching has also evolved, with a shift toward dynamic movements instead of the static bend-and-touch-your-toe type of stretch. But many runners are creatures of habit and don’t often adapt routines they’ve developed over time.

It’s never too late though to start stretching properly!

Why are running stretches so important?

Before asking muscles to suddenly increase their activity, it’s important to prepare them. When seated, many of our muscles contract or shorten because of the position. But during running, these muscles are stretched. If the shift from sitting to running is done too quickly, you’re asking for trouble!

Should you stretch before every run?

Yes. Stretching is very important prior to running. However, the generic term “stretching” includes different types of exercises. Ideally, your pre-run warm up should include some dynamic activity that replicates the motions of your workout. This allows the muscles to be slowly stretched in a controlled manner. These can be done either before you start your run, or after five to 10 minutes of a gentle jog. 

What is dynamic stretching and why is it better than static stretching before a run?

Static stretching is reaching down to touch your toes, or stretching your arm across your body to stretch your shoulder. Typically, these stretches are held at the point of mild discomfort for at least 30 seconds.

Static stretching though does not have the desired effect. This means that you aren’t preventing injuries, and in fact, there is some evidence that it can actually negatively affect workouts.  

Alternatively, dynamic stretching involves performing gentle repetitive motions in a way that gradually increases motion, circulation, and muscle length. Arm swings that start small and gradually increase to become bigger are a good example. When these replicate the activity that you are about to perform, such as running, they allow the muscles to stretch and the blood flow to those areas to be optimised.

The best dynamic running stretches

1. Side lunge

Stand with a wide stance (greater than your hip/shoulder width) but not so wide that you feel a stretch. With both feet pointing forward, bend your left knee, allowing your hips to sit backwards, and shift your weight to over your right foot as you step to the right. As you move, keep your upper body upright and your core engaged. Then return to standing. Repeat this for 10 reps, then switch sides. This targets the hip abductors/adductors, and engages the core stabilizing muscles. Google Images Link.

2. Glute and piriformis activation

Standing straight in a balanced position, shift your weight to your right leg. Lift your left ankle upwards and bring it across your right leg (like sitting cross-legged in a chair). Grasp the left ankle with your hands to feel a stretch. Hold for approximately three seconds, then release the left ankle. Then, do the same thing with your right side. Repeat this, alternating legs over 25 yards at a slow, walking pace. This targets the gluteus and piriformis muscles.Google Images Link.

3. Arm swings

Standing in a stable position, using both arms at once like a windmill, start to swing the whole arm such that it comes up straight in front of you and then around behind you. Start with small circles and gradually allow momentum to build, increasing the size of the arm swing. You may also gradually change the angle of the swing to come more in front of you. Do this for 30 seconds. This stretch targets the muscles of the shoulder, chest, and upper back that are involved with arm-swinging during running.Google Images Link.

4. Bent-knee forward swing

Stand alongside a wall or fence for support. Stand stably on your right leg. Then bend your left knee upwards in front of you to a 90-degree angle. Keeping your hips pointing forward, drive the knee up toward your chest, then extend it straight out behind you. Repeat 10 times then switch legs. This targets the hip flexors.Google Images Link.

5. Straight-leg lateral swing

Stand with a wall or a fence to one side, using it for support. Stand stably on your right leg. Then lift up your left leg to swing it out to the left, then across your body to the right side just in front of your body, using smooth, fluid motion, keeping your hips pointing forward. Repeat 10 times then switch legs. This targets the hip abductors and adductors.Google Images Link.

Should you also do running stretches after your run?

Yes. During exercise, the heart rate rises to deliver oxygen to the muscles. Stretching allows the heart rate to gradually decrease and return to normal. After a vigorous run, muscles will also be full of lactic acid. Stretching helps the blood flow to the muscles to remove the lactic acid, which improves recovery. Stretching after a run helps to relax any muscles that may have gotten tight from exertion, and this can help to prevent pain and stiffness later.

I hope this post has provided food for thought and you’ll look to mix up your running stretching routine.

For further reading, see my other posts on How can I prevent getting a running injury? and Strength exercises for runners 😎

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Whilst I don’t want to be a fun sponge, if you are neglecting self-care between runs you may be asking for a running injury! This is particularly relevant if you’re focused on building up to an event (i.e. marathon) or incorporating faster running into your schedule.

I’ve learnt the hard way after years of neglect, finding myself injured month after month. Making the same mistake of bouncing from one run to the next tight and locked-up. Finishing a long run then sitting for 8 hours at a desk!

Sound familiar? I’m not alone and according to Yale Medicine, 50% of runners get injured each year although many other sources cite higher up to 80%! I believe knowledge is power so keen to share my advice for looking after yourself, preventing injury and possible time on the sidelines.

What do runners get injured so much?

With so many runners getting injured every year surely education and awareness of self-care good practice is key. Despite the advancement in food, drink and technology which promise to prevent illness and injury runners keep getting injured, making the same mistakes as their predecessors. Not surprisingly, the most common injuries relate to your knees, legs, and feet. From my research there are three reasons why runners get injured:

• Structural Imbalances. This includes having one leg shorter than another, biomechanical issues, or having weakness/imbalance in muscles.
• Volume and Speed. When an individual goes too far or too far before their body is ready to handle. I’ve read this best summarised as “Metabolic changes vs. Structural Changes”.
• A Slip, Trip or a Fall. Whilst the other two are primarily the reason for self-care, I didn’t want to neglect that getting injured whilst out running can lead to issues where remedial is required.

What can I do to prevent running injury?

I highly recommend building in daily stretching habits to keep soreness at bay and injury creeping in. It doesn’t take very long to find advice on stretching and yoga for runners. For me though, it’s about finding a hook and building positive self-care habits. If you keeping forgetting to or your days pass by in a blink you may want to do read up on ways to make a habit. I highly recommended Atomic Habits by James Clear and The Power of Habit by Charles Duhigg.

By searching YouTube you can easily find an array of stretching, foam rolling and yoga videos. I recommend looking for ‘follow along‘ videos so you can take your time and understand the correct way to hold a stretch. See the bottom of this post for my recommendations.

Remember, if you experience any kind of pain or discomfort when running, it’s best to perform a retrospective. When did you last run? Have you been increasing the distance and speed recently? Have you been stretching regularly? If the injury is preventing you from running I recommend seeing a chiropractor and getting a sports massage. At least to getting a second opinion to better understand remedial action(s).

If you do experience discomfort either during or after a run then I recommend immediately following the RICE protocol (Rest, Ice, Compressions, Elevate). Anti-inflammatory drug (like Ibuprofen) along with targeted exercises can also help you recover from many common running injuries, but take caution depending on the type of injury.

And don’t forget, cutting back on how often and how far you run will help you recover faster.

Minimise your risk of a running injury with these tips

Here are my recommendations for keeping injury free:

1. Warm-up before runs. Before you start running, perform a set of stretches and mobility stretches for 5 to 10 minutes.
2. Watch your running volume. Follow the 10% rule, so don’t increase your long run or weekly volume by more than 10% at a time.
3. Watch out for small niggles. Rest or attend to minor niggles so they don’t develop into a more serious injury. Seek professional advice if you are unsure remedial action.
4. Work on your running form. Poor running technique can increase the amount of stress on your body. Research good running technique and practice. I find filming yourself gives greater awareness of any poor form. In addition, tools such as a heart rate monitor can provide running dynamics feedback (i.e. velocity/balance).
5. Core strengthening. Build stability exercise routines into your week (i.e. planks, glute bridges or single-leg squats).
6. Cross Train. Adding some low impact workouts into your week such as cycling or swimming can help improve your aerobic fitness whilst giving your joints a break!

Can you recommend any stretching videos?

Well, yes I can – this is my go to which I revisit every month or so to check-in on my mobility.

The post How can I prevent getting a running injury? appeared first on Run Tall.

I’m not trying to reinvent the wheel after all, running is running. If you are new to running or thinking of starting to run for recreational and/or health reasons I wanted to share a few tips to think about:

1. New to running? First Thing’s First

You should not care what anybody else thinks about your running! if you’re self-conscious walk, drive, cycle away from your home and wear a cap or woolly hat :). Perhaps a quiet country lane or wooded path were you’re unlikely to see many people! More importantly, though, nobody should know you.

2. Ease in Gently

Remember your body may not be conditioned to run…yet. Even if you have good cardio levels, you’re asking for trouble trying to fly out the blocks. Start off with a 1-minute run, 1-minute walk strategy for 10 minutes to feel how your body reacts. From here you can build up over a number of weeks to increase the run time and decrease the walk time, at a point where you don’t walk anymore.

3. Build a Habit

If you want to be a happy runner and stay injury-free aim to build a habit. Write down a plan to get you started for a few weeks and remember consistency is key. If this means 3 times per week then plan rest days between. The first few weeks could look like the below, you want to establish a habit and look forward to your next run, not exhaust and injure yourself:

• Tuesday – 1-minute run / 1-minute walk for 10 minutes
• Thursday – 1-minute run / 1-minute walk for 10 minutes
• Saturday – 2-minute run / 1-minute walk for 10 minutes
• Sunday – Rest/Alternative cardio like Biking or Swimming

4. Don’t play catch-up

If you have an aim is to run 3 times per week but you miss a planned day, don’t feel the need to run 2 or even 3 times consecutively to get your weekly runs in, you will be asking for trouble. Long term, is it better to ensure you build in rest days. Accept you may only do 2 runs that week.

Both points 3 and 4 should also be respected if you’ve had time away from running as you’ll body will need to build its conditioning from the impact and stresses of running.

5. Stretching

Make sure you warm-up and cool-down (Stretching Posts). You’ll be surprised how you’re body reacts with the aches and pains you may feel. This is down to conditioning and not overdoing it to begin with. If you feel any consistent pain when you start a run it’s best to slow down, walk or stop.

6. Shoes

Invest in a good pair of running trainers (Link). Yes, you can pick up cheap running shoes online! But unless you’ve used them successfully before you can’t be certain they suit your running style. Visit your local running shop and get a gait analysis who’ll be able to recommend suitable shoes. Once you’ve got a make/model that suits you feel free to buy them online. This initial investment will be well worth it in the long run!

7. Kit

Don’t go spending money on the latest gear to look the part. Just make sure you have suitable running clothes which work with the weather. Jacket, Top, Shorts, Tights, Socks. If you experience chafing anywhere (particularly thighs) I recommend Body Glide or Vaseline, you’ll thank me for it.

8. Finding it Boring?

Grab your headphones and listen to music. Think through a problem at work. Plan out your weekend or next holiday. Reflect on your day. You’ll be surprised how your mind can wander if you let it. Want more inspiration, see my make running less boring post!

9. Where and When can I run?

Everybody is different, some like to run a loop, others like to run out and back. Some people even like laps around their block. Whatever you prefer, try mapping it out in advance so you know the turnaround point or how many laps to do.

Some people prefer running before daybreak whilst the roads are empty, others later in the day and into the evenings. After all, this may be dictated by work and family commitments but I find an early runs work for me.

10. Finding self-motivation difficult?

Run with others! Family, friends or even join a local running club. Convince a friend to start running with you, the time will disappear! Search for a running club. All clubs are different ability groups so there is something to cater for everybody (they’re not all ‘elitist’).

Running with like-minded people is a great motivator, and having a time and a place to meet regularly holds you accountable. In addition, you can seek a running coach who will work within your ability and availability. These coaches can to keep you honest (I recommend JM Coaching)!

11. Don’t stress

Progress takes time so don’t lose focus on the reasons why you started. It’s easy to give up but for only 20 minutes (1.4% of your day!) you can do something different.

Release those natural endorphins! Perhaps you’ll spend the 1.4% mindlessly scrolling social media or watching boxsets but they’re not going anywhere. 😀

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