• Skip to primary navigation
  • Skip to main content

Run The Long Road Coaching

personalized coaching for distance runners

  • Philosophy
  • Services
    • Policies
  • Shop
  • Success Stories
  • FAQs
  • Meet Kristy
  • Contact
  • FaceBook
  • Instagram
  • Twitter

A 2-Week Hiatus

October 4, 2011 by Kristy 14 Comments

Yesterday marked the end of my 2-week running hiatus.  Odd, right?  Since my September was supposed to be filled with fun runs.

After the Philly RnR Half, which I foolishly raced the week after my marathon, my right hamstring was tight.  My legs were not ready for the final 3 miles at 10K pace but I got greedy.  I wanted another PR.  I was on a roll, right?

After the RnR Half, I could barely bend down to touch my right knee.  Normally I can touch my feet, and, on a good day, I can even do forehead to knee.  I knew I pissed off my hamstring big time.

My right hamstring gets tight after speed work, due to overstriding.   Once my pace drops to around 7:30, I lead heavily with my right foot, extended it way out in front of me, and heel strike like crazy.  A little foam rolling after speed work and I’m usually good to go.  But not this time, hence the 2-week break and lots of foam rolling, ice, and rest.

A little TLC went a long way since I was OK at Saturday’s 5K 🙂  Monday’s run was OK too…just some residual tightness but nothing like 2 weeks ago.  Yay!

The Philly Half is 6 weeks away and I need to get back to the track.  Since the tight hamstring only rears its ugly head at sub-8:00 pace, I’m hesitant to hit the track for speed work too soon.

What do I do when I don’t know what to do?  I make a plan…

  • continue to take it easy this week (no speed work)
  • go to yoga this week
  • get a massage (I really need someone to dig deep into my hamstring)
  • and, the BIG one…work on not overstriding.  Keep my feet underneath me (my center of gravity) and take quick, short strides.
This YouTube video illustrates overstriding perfectly (I find this completely fascinating).  I don’t think I’m as bad as runner #2…maybe more like runner #4.

Do you overstride?  Yes, no, maybe so?  I always have but it was never a problem for me until I started running faster.  Instead of increasing my leg turnover, I increase my stride length in order to pick up the pace.  Not good at all.  

Filed Under: Uncategorized Tagged With: hamstring, overstriding, Philly Half Marathon, philly rock n roll half marathon, speed work

Reader Interactions

Comments

  1. Kara says

    October 4, 2011 at 7:40 am

    Oh man, I have no clue if I overstride. I doubt it because I don’t really ever sprint. Bonus of never actually doing speed work, other than tempo runs. 🙂

    Reply
  2. Alyssa says

    October 4, 2011 at 7:57 am

    Glad you are feeling better! I don’t run at 7:30 – so it’s hard to say, haha. I did recently get some tips on form that I do feel are helping. You will rock that next half!

    Reply
  3. Jory says

    October 4, 2011 at 8:58 am

    I had a similar problem not long ago. My massage therapist is the best around. Seriously. She’s a certified orthopedic therapist who works primarily with runners and cyclists. She is in the Allentown area – if you’re interested let me know and I can give you the info. She works out of my chiropractor’s office.

    Reply
    • Kristy says

      October 4, 2011 at 10:42 am

      Hi Jory – would you mind sending me her info (runthelongroad@gmail.com)? Allentown is a little far but if she’s that good, it may be worth the drive!

      Reply
  4. Elizabeth says

    October 4, 2011 at 9:53 am

    An argument for running slower? I’m in. I had no idea I was so ahead of the curve. Awesome.

    Reply
  5. Julia says

    October 4, 2011 at 11:03 am

    often when i speed up i do the same thing…i stride out SO far and it starts to hurt my knees and IT. it caused me to lay off speedwork for a while and try to just enjoy running for now. i know i will go back to it later but for now i feel okay. it is so HARD to take a break. but reading that you took 2 weeks encouraged me that it is a good thing. i want to take AT LEAST a week if not a few days more. after my last…i took like 3 days. NOT GOOD. it took me till almost September to feel normal again. hope that massage helps! sounds like a GREAT idea!

    Reply
  6. Amanda @ AmandaRunsNY says

    October 4, 2011 at 11:10 am

    I have no idea if i overstride, but from looking at these runners and then comparing some of my race photos, I think I am overstride some. I’ve counted my steps before and I don’t get to the 180 per minute.

    Reply
  7. Kelly says

    October 4, 2011 at 5:44 pm

    ooh I’ve never thought about overstriding! It’s weird, by ITBs don’t get tight unless I’m at a certain pace for a long time.I think your plan sounds good! I’m a new fan of ART – maybe try it? Hope you continue to feel better!

    Reply
  8. runningseal says

    October 4, 2011 at 7:14 pm

    Hmmm not sure if I overstride. i am sure I don’t have perfect form 😛 although *knock on wood* i have not really had any problems lately. I am sure in a little while you will be good as new 🙂 Philly is about to sell out…I am tempted to apply…I wish the half was open!!!

    Reply
    • Kristy says

      October 4, 2011 at 7:29 pm

      you could always register for the full and do the half 😉

      Reply
  9. Terzah says

    October 4, 2011 at 9:05 pm

    Overstrider here when I’m trying to go fast and going downhill. Like you, I don’t think I’m the worst example, but I’m sure it gets me tired sooner than I should be.

    Hope you get that massage!!

    Reply
  10. Amanda says

    October 5, 2011 at 10:31 pm

    I’ve watched that video before! 7:30 pace is pretty amazing, I haven’t experienced that for myself. I haven’t seen a side view of my running…I know I’ve been more of a heel striker but I’ve tried working on that since seeing my race pictures in April. Unfortunately I didn’t see too many race pics from my May or September races. I try to consciously keep my stride shorter though.

    Reply

Trackbacks

  1. I need to work on my race face… « Run The Long Road says:
    October 5, 2011 at 6:20 am

    […] A 2-Week Hiatus […]

    Reply
  2. Adjustments « Run The Long Road says:
    October 25, 2011 at 8:23 am

    […] of tightness in my right hamstring?  Well, it’s still there.  It comes and goes.  The 2 weeks of rest I took helped but my right hamstring, hip, and glute just feel off.  Hard to explain.  I’m […]

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

© 2023 · Developed by JX2 Development.