Let's Get Pain Out Of The Way To Run!

Pain. If you have been running regularly and frequently, you will have experienced some sort of pain, and I mean real pain, not the aches or stitches or breathlessness or abrasions or blisters. I'm referring to is, and usually, most runners will at some point in time have pain in their knees or experience shin splints. Sometimes it is their hips or feet, or somewhere else. Myself, I've encountered knee and foot pain, and a minor case of shin splints.

Before I continue, I *must* remind you that I'm not a doctor and you should seek medical advice if unsure about your pain or condition. What I'm about to write assumes you are medically and physically fit, and have no whatsoever medical condition, known or yet known.

When any such pain is encountered, and especially if you have just picked up running, it is easy to succumb to "Let me skip a few runs; I need more rest; my body is just not made for this punishment." mindset. Alright, certain conditions or pain requires you to go easy with your training intensity and/or frequency, but it does not mean that you stop all activities. Here are just my personal way of tackling any pain which I may have.

First, I identify my pain and problem. And seek my doctor's opinion if necessary. I'm just glad that my family doctor also enjoys such endurance events; he can relate to my complaints and help me narrow down the possible root causes if not identify it. Having a good understanding of the pain and problem is essential and important to finding an appropriate remedy action for it.

I can also google it. I'm pretty sure I am not the only one in the world with the same condition. Find out more about it, even if the doctor has given his advice. If I cannot locate the relevant article or discussion (hardly), I have the option to bring my question/situation to discussion forums. There are many kind souls out there who can help to point me in the right direction. There are two forums which I frequent, trifam and sgrunner.

Implementing the remedy usually take a while, ranging from days to a few months, depending on its nature. And it typically requires a fair amount of trial-and-error. Here are some of my personal experiences.

Shin Splints. Don't take my word for it, but usual advice is to lay off running for a while. But this is "dangerous" because I risk losing the stamina which I have built up so far. I'll try some alternative cardio activities, like swimming or cycling. I have a gym membership, so I can also opt to go on the climber or stepper or rower. These are lower impact activities which are good alternatives to running. If like me, you are adventurous and like to push the envelope further, you can try the treadmill too. Why? Because the treadmill cushions your landing more than real running does. Regardless which activity I opt for, I try it out in smaller quantities at first. Closely monitor my body's, especially my shin's, reaction to them. The whole idea is to keep my body moving, but at the same time allow my body to heal.

Knee Pain. There are many causes of knee pain. This is about my most recent pain in the knees episode, back in 2010. I had upped the frequency of more long runs, and find that there's a nagging pain in my knees, usually occurring some time after the 10km mark. The pain usually go away after the run. I had no idea what might have caused it. I know I'm extremely flat footed, and prone to foot pain or ankle aches, but not my knees. Well, I had to still tackle it, and to tackle it, I got to start somewhere. So on a hunch, I started to consciously adjust my stride to not land on my heels, and towards more mid-foot and sometimes forefoot. The whole idea is to further cushion the landing impact of each foot from my knees. After a few weeks of adjustment, the knee pain went away.


Of course, if the pain you are experiencing doesn't go away no matter what you try, please go consult your doctor. They say that endurance athletes can bear more pain. Yes I don't deny that, but always be mindful that not feeling much of the pain does not mean nothing is wrong. Get a good fix for your pain, and you can enjoy your runs better. And, always keep in mind the goal, crossing the FINISH line of your race distance.

Let's Get Out There For Another Run!

Have you been running regularly? If not and especially if you have signed up for the 42km distance at the end of the year, it's time to stop contemplation. Unstick your butts from the chair and start now. You have only 4 months left to prepare.

There are many aspects to enjoying your training runs. Running with friends, wearing matching gear, doing new or scenic routes etc. Every run can be as different as you plan it to be. It need not be a chore.

I train with my training buddy every Saturday morning. Pulling myself out of bed early on a Saturday morning can be difficult, but knowing that you'll be letting your buddy down will help you get there. We usually have breakfast together, and sometimes after training, lunch. Before and after training, we bitch about our work week. It's good that we don't have common friends. During training, we chat and spur each other on. It is a social activity, regardless how individualistic the sport itself is.

I'm not ashamed to admit that I'm a sucker for matching gear, from visor and shades to singlet to shorts/tights to socks and shoes. It makes me feel good about myself. I often find excuses to buy new stuff for major events, just so that I can just look different and good. As they always say, "If you are not very good at it, at least look the part".

Unlike swimming which takes place usually only in a pool, and every pool is almost identical looking downwards, you can choose any route to run. I have my usual favourite running routes, along the Alexandra Canal, around Mt Faber etc. But every now and then, I'll run along the Singapore River through the various quays to the Esplanade, or drive myself down to ECP just for a run. Scenic routes like the one down Singapore River to Esplanade, I will choose to run back via a different path; I'll run back passing MBS crossing the Helix Bridge. Once a while, you'll need such a run just to feel good, never mind the speed or distance.

Since 2007, I've almost always run when I'm on any overseas trip. Climate, environment and time permitting, running is one of the best form of sightseeing. So far, I've ran in Neuchatel (CH), Barcelona (ES), San Rafael (US), Margaret River (AU), Cardiff (UK), Hua Hin (TH). More recently, I completed my first overseas race at the Gold Coast Airport Marathon. If you have a choice between running on a treadmill in the hotel gym or running outside while overseas, I strongly encourage you to opt for the latter. Of course, chart out your route before heading out and do bring some cash along just in case.

So, are you already planning for your next run?

OSIM International Triathlon 2011

I thought I would have a chance to write a full report for my favourite race category, the OD Triathlon. Alas, it was not meant to be. Anyway...

It was a fun 2 day race weekend.

Saturday, I helped in the Oracle team relay, doing the swim leg. The sea was choppy and with gusty winds. Breaststrokers like me will have little trouble, though I did gulp down twice sea-water. Exited the swim and handed off to my biker mate in about 7-8 mins (I think)! Pleasantly surprised.

No pressure, no expectations. It was fun!

Sunday. My main event, the Standard Distance aka Olympic Distance (OD). Breakfast checked; Tri-suit checked; Race belt with Bib checked; Water bottle checked; Bike and helmet checked...

As per somewhat usual, I arrive at the race site having just enough time to checked in my bike, layout my transition items, orientate the area, body mark, and proceed to the swim start. Dropped by the Oracle tent to say hi and still had some time to warm up a little in the water. The sea was equally choppy as yesterday. But no worries, it'll be fine, just pace myself and I'll exit the swim comfortably.

It starts. A typical swim start. Bodies crashing in the water and each jostling for a space. And the orgy ends as we turned at the buoy. The current is against us and it's strong, but I found a free-stylist to draft. He doesn't seemed fast, but it's better to draft and save energy than to work against the current on my own. Round the U-turn, now with the benefit of the current, I worked my stroke slicing and diving through the waves.

2nd lap. There was just one other starting with me. I decided to go on my own till the first buoy. And I think I caught up with 2 others by the turn. Back to the stretch that was against the current. The current seems stronger now; I didn't move much with the first 10 strokes! Got to draft, got to draft. Found a fellow breaststroker. Better than nothing. Several times, I swam out of his draft zone and wanted to just overtake him, but found that at best I can only maintain at his speed. *Sigh*, let's get back to drafting. I bet he knows I'm making use of him.

U-turned. If the current was strong against us earlier, it meant it's strong for us now. Making my strokes as efficient as possible by diving into the water, I was making good time (at least I think so) by overtaking a few freestylists.

T1. Most of the bikes in my wave are still around, though my neighbours' were all gone. Perhaps they are the faster ones, or I'm indeed slow. Don't know and don't care. I'm racing against myself and having fun.

No pedal cleats today, so I can run normally in my running shoes to Bike Out pushing my bike along. Mounted, and off I went. After 1km, it was time to hydrate and also to wash down the gel I've taken during transition. Saw that my bike computer is not working again. Well, I'll just have to trust myself not to be too slow and taking my own sweet time.

Same tactic as the swim, pace myself and not tire myself out in the first 2 laps of the 4 lap bike route. I planned to make up any lost time during the run. Nearing the U-turn, I double-checked all blind spots to make sure there were no other cyclists nearby, so that I could negotiate the tight turn with as much room as I could allow.

Entering back into ECP, things were just going fine. Weather good, I felt good.

Disaster stroked. At the bend after the bike shop in Area G, someone overtook me as I negotiate the right bend. I didn't see him coming. I was on the left, on the outside of the curve. He came in fast on my right, on the inside of the curve. Then, the next thing I knew he was right in front of me, his rear wheel near to my front wheel. Could not remember how I had reacted, only remember that my front wheel was soon clipped. I tried to regain balance but lost.

Flew off my bike onto the road. My 2nd superman feat. Super duper state of shock. I felt blood everywhere. My body went into a slight spasm, trying frantically to catch my breath.

Alright, I shall not go into the details of the next several hours. After 7 stitches to my chin and now pending specialist review of my fractured left humeral neck, it is an unique experience which I hope no one will have to go through. Although I don't know many of your names, and had I asked I know I will not have remembered, I want to sincerely thank the following folks who helped me through the day.

1. The 2 marshallers near the bend.
2. The cycle leg coordinator and his buddy.
3. The medic who attended to me.
4. The many fellow triathletes who called out asking if I'm ok. Some even stopped.
5. The guy who overtook me stopped too on his next lap. I think he was shocked too. The only thing that I kept saying was, "Please complete the race. I'm ok. Please continue on." I hope he gets a PB on my behalf.
6. The ambulance folks who drove me back to the race site.
7. The doctor and medics who attended to me at the medical tent.
8. Dr Lim, the nurses and radiologists at CGH A&E.
9. All my Oracle colleagues, Annie, Johnny, Leslie, Mehdi etc, for taking good care of my barang barang and logistics. Apologies for not leaving at least a note and making you guys so worried for much of the afternoon.
10. My neighbours who fetched my father to CGH.
11. Last but not least, my training buddy David.

I'm not sure if I'll get back onto my bike. You know, the fear and phobia will be there even after full recovery. Well, let's see what happens. I know I will beat pain to this FINISH.