I received an email recently that read, “I am preparing for a half marathon but when I started adding more miles into the mix, my Ankles really hurt. Can you please help?”
Endurance Running is an excellent way to improve your health and your psyche. Done correctly, it can be a form of moving meditation as well. Key words? DONE CORRECTLY.
When the ankles are problematic, there are at least 5 issues that may be involved (most likely a combination of at least a few).
- Weak core. When the muscles from the solar plexus to the mid-thigh are weaker than what they should be, over time, joints will be stress at unusual and painful angles.
- Weakness of the calf muscle. Same as the above, only this time the focus is on the calf.
- Heel striking. This is the #1 reason. The heels should NEVER touch the ground when running. The first thing that should touch is the ball of the foot, allowing the Achilies heel to act like a spring, catapulting the body forward.
- Poor nutrition. Lack of trace minerals, macro mineral and in particular, potassium will cause stress to the joints.
- Improper training. You have to have a strong base and then add mileage in a “paced” way, based upon your overall fitness and your overall goals. Some people just want to finish. As such, the training should be steady but not too intense. For others, time matters. In this instance, intensity is the key. In either case, you have to start training about 4 months and do NOT increase mileage every week. Vary training. Get proper rest and nutrition.
Tend to all of the above and your experience can be a fantastic one.
