Tag Archives: IT band syndrome

September 27, 2012

Three Things Thursday

Its that day of the week again so you know what this means (even though I’ve been slacking with it)…

Get ready for some lists! Here’s three random things going on.

1. Its time to re-visit the funny/crazy search terms that lead people to my blog. I’ve gotten some good ones lately that I just have to share. I LOVE that people are making their way to my blog (and hope you come back) but am so confused how Google is connecting some of these searches to Run Like a Grl. Others I know exactly how they made it to mu blog. At least it provides me with a smile and sometimes a really good laugh. Here’s a few of the top ones. Enjoy :)

Sexy IT Band

does it band snapping over knee pose a problem

i can’t wait to finish grad school

potatoes characters walkin and aware its goin to be eatin

had a great time from concert

attaching bib to clothing nyrr race

carrying groceries in the city

like treadmill but not

i can’t study

i’m loving my new bike

Which search term was your favorite?

2. Recently, Saucony launched a running app called Run For Good. Now not only do I LOVE Saucony (shoes, clothes, etc.) but I think this is a fantastic program. And actually its not just an app, but a way to help Saucony raise money for a really good and important cause!

“R4G is a powerful personal running app and an easy way to fight childhood obesity. By tracking your miles with the app, you are helping Saucony and its partners donate to organizations that keep kids active and healthy. All for doing what you love to do anyway, running.”

In summary, all you have to do is run and track your miles using the iPhone app and Saucony will donate money to charities. What could be better than that?! As soon as I heard about this, I downloaded it to my phone on the spot, set it up, and can’t wait to try it out this weekend on my runs. I feel very strongly about getting kids active from a young age like my parents did so programs to fight childhood obesity are right up my alley. Its a fantastic way to encourage a healthy lifestyle they will hopefully maintain their whole lives!

Unfortunately its only available right now for the iPhone, but if you have one you should check it out!

3. In light of all the search terms involving the word “IT Band” and people asking me about it, I’m going to briefly update you all on how things are going for me. If you’ve had enough of my IT Band talk, you can just skip ahead to the 3 things questions below :)

As you may have noticed, I’ve been running A LOT lately (in comparison especially to where I was a few months ago). I stopped PT about a month and a half ago (maybe 2 months?) and have been lucky to have no knee or hip pain during my runs since then. My longest run has been 11 miles (yay!) and I’ll be going for 12 miles this weekend. Its very exciting after battling this injury since March.

PT focused mainly on glute, hip, and leg strengthening, with stretching my hip flexors, as well as ART Therapy and ASTYM which were effective for me. I also changed my running shoes based on the gait analysis at my PT office (now running in Brooks Adrenaline 12s for long runs and Saucony Kinvaras for short runs). Since my discharge I’ve kept doing the exercises once or twice a week although I could probably stand to incorporate them a little more. I also foam roll pretty often as well with a technique I learned in therapy.

I think a big change for me was learning that I don’t think I can run more than 3-4 times a week… my body just can’t handle it. But I’m still getting in my long runs, and a training plan with less running just works for me. I know others can run everyday and never get injured but that’s just not me unfortunately!

3 things questions:

3 brands/types of running shoes I wear:
1. Saucony Kinvara 2
2. Brooks Adrenaline GTS 12
3. Asics Gel Nimbus 12 (although less lately)

Love my Saucony Kinvara’s!

3 shows I’m really excited for this fall:
1. New Girl – one word: hysterical
2. Dexter
3. Homeland

3 best things about fall:
1. Starbucks Salted Caramel Mocha
2. Cider Donuts
3. Sweater weather :)

Tell me three random things about your week/day!
Answer any of the three things questions above.

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Filed under blogging, food, IT Band Syndrome, running motivation, Three things thursdays, TV shows

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September 24, 2012

Tips for Glute Strengthening & an 11 mile Run

As I was going through my rehab for IT Band syndrome, my PT told me my glutes weren’t working right during running. That is, they weren’t activating as much as they should be and were contributing to my knee pain (in addition to a leg length issue and a few other things). So it was sort of fitting when the September Running Times had an article on this exact issue!

According to the article, when the glutes aren’t working the quads and hip flexors pick up the slack. But “IT band soreness, pain in the front of the knee, and tight calves may be signs of compensation for nonfiring glutes.” This was one of the reasons my PT focused on glute strengthening so much.. now it all makes sense! What is also important is running form, active weight bearing, balance exercises, and consciously thinking about using your glutes when you run.

The article also included some exercises for strengthening and balance.

I especially love the single leg reaches and, one thats not included here, single leg squats. Those are the best!

One thing I’ve learned from my injury is that runners can never neglect strength training, especially for target muscles like the glutes. And since I don’t want to go through the hell of IT Band rehab again, exercises like these are in my rotation now. To avoid injuries, lets work out those booties!

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This weekend I went on an 11 mile run and rocked it! I ended up finishing in 1:43-ish, with an average pace per mile of 9:35. And some negative splits! Woohoo!

It was perfect fall running weather out and my legs felt great. I started off by running the Brooklyn Bridge and then headed up the West side for an out-and-back route. At first this distance was daunting but once I got going and my breathing settled in (having asthma stinks), I knew it would be a good run. Here’s a few things I saw while I was out..

Love this big fake balloon animal!

Beautiful: Freedom Tower

As I kept running I came across some weird mushroom/ladybug looking things that kids were playing all over.  I have NO idea what they are but it was fun to look at them. Although I have a love/hate relationship with NYC, this day was definitely a love. Plus there were tons of runners and cyclists out on the West Side pathway so it was almost like I was in a race! Its so great when that happens!

Ladybugs? Mushrooms? I don’t know..

After my run I went for brunch in Brooklyn and walked down by the pier with Karl. It was a really relaxing weekend. Yes, running is relaxing for me even though all my non-runner friends probably think I’m crazy :)

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Do you do strength training? How often?
What did you do this weekend?
Did anyone run in any races?

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Filed under City life, exercises, fall running, injuries, IT Band Syndrome, reading

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August 22, 2012

Finishing at Finishline & My First Soul Cycle Class

I am officially graduated from physical therapy! Just saying that makes me nervous since I’ve been going for so long.. ah! Going to PT has kept me accountable for doing my lower body strengthening exercises and I also feel like I benefited a lot from the manual therapy (ASTYM and ART). But I’ve run a few higher mileage runs this past month and haven’t had any pain, so my PT decided it was time for me to be finished at Finishline Physical Therapy.

I have to make sure to keep up with my exercises and maintain all the positive things I’ve done to help recover from this stupid IT Band syndrome, but my PT taught me well! I feel that I can continue with what she taught me and hopefully never have this injury again.. its awful. If you live in NYC and need PT, I highly recommend Finishline. They are amazing!

See ya later, PT!

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Tonight I went to my first Soul Cycle spinning class, which is something I’ve been meaning to do for a while now. Katherine asked me to join her so I figured this was my chance to stop talking about going and just get my butt there. They have a few studios throughout the city but the one I went to was in Union Square. Its a small studio but very clean and they actually fit in a lot of people into one class! They make good use of space here.

After dropping my things off in the locker room, I headed upstairs to my bike. All the bikes require you to clip in, so you can either bring or rent shoes to wear (for $3 a class). Since it was my first time I got to rent the shoes for free, yay! I wasn’t entirely sure how to set up the bike or clip in, but the staff was SO nice and helpful with this! They showed me how to correctly measure myself for the bike and how to clip in/out. Loved that extra help.

The class itself was really good, not as challenging at some of Carl Hall’s at Crunch but it was a nice first class to take at a new place! Most of the beginning of the class was similar to other ones I’ve been too (running, push-ups, various positions), butwhat I like about Soul Cycle is that they incorporate upper body more than other places.

Each bike comes with two 2 lb weights, which I laughed a little bit about at first. 2lb seems so low! But let me tell you, it was more than enough and my arms were burning. Keep in mind that I have weak chicken arms though. About 3/4 into the class we did shoulder, bicep, and tricep exercises with the weights, one after the next. I really liked this part of class because this wasn’t part of any other spin class I’ve been too and it was very effective!

The Verdict: I’m addicted.

I can’t wait to take a class here again! I liked spin to begin with but this place made it so much better. I feel that it was a great whole body workout, the music was good, the bikes and shoes were nice, and the facility was super clean. Highly recommended!

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On a totally unrelated note, has anyone ever tried this flavor from Peanut Butter&Co. before?

Not to ruin the surprise if you haven’t tried this yet, but its AMAZING! It also has protein in it like PB so I don’t feel so bad eating it as a PB replacement :) Not sure if that makes any sense but I’m sticking to it. Try this if you already haven’t!

PS. I’m a bit crazy and signed up for my first DUATHALON! Yep, you read that right. Its this weekend on Staten Island and it was really impromptu which is SO unlike me. I’m just doing this for fun and to get my feet wet, not worrying about time at all. Wish me luck.. ah! And any advice is welcomed :)

Do you take spin classes? Where is your favorite class?
Any new food finds lately?
Have you ever gone to PT?

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Filed under classes, food, IT Band Syndrome, spinning

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