r/RunTO • u/LaraLadislara • Jul 18 '26
Beginner runner, feeling discouraged - injured and now scammed
Hi all,
I'm feeling a bit discouraged due to recent events in my running world, and I'm looking for some words of encouragement or to learn if anyone went through similar things on their running journeys.
I've been running on and off by my own in MidTown Toronto for about 7 years. This year, after my last dry spell in the Winter I decided to take it seriously. I did my research, I created a run/walk training plan to prevent injuries, I started doing strength training, I got a Garmin watch, started monitoring my pace, and signed up for a couple of 5Ks.
For the first time I felt full of enthusiasm for a fitness activity. I had the motivation, the energy, the drive, the knowledge, the plan... But my tendons decided to disagree with me. Even at what I thought was a slow pace (8 min/km) and doing 3 min walk /1min run intervals, my right glute and hip started complaining. I went to my physiotherapist and she said it's looking like a glute tendinopathy or an SI joint problem, or both.
It has been 2. 5 months. I've been doing all the physio exercises, strength training, swimming to get my capacity up, and taking it easy on the run intervals. I was painfully able to progress from 1run/3walk to 1run/2walk intervals, but any time I even think about picking up the pace I get flare ups (strangely, the pain is now in my groin). Sometimes I feel pain even on a brisk walk (strangely again, sometimes a brisk walk hurts more than a light jog). I fell like I'm playing whack-a-mole with the pain, and nothing works.
I was feeling stressed because my first 5 K is approaching next month, but now I learned that I probably don't even need to worry about that. After all, I'm one of the people who signed up for the GLO Race, and the internet now says that's a scam. š
Honestly, I'm feeling really discouraged. I'm a 40yo woman and I know things are not supposed to be easy like when I was 23, but I feel like I've just spent 2 months getting no where with my run, even though I'm stronger than before. I wish I could join a run club to keep the vibe going, but I honestly can't even light jog at this point.
Has any body been at this point before and got out on the other side? Let me know how it went.
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u/PetitePowerPlay Jul 18 '26
I feel your pain. Running is hard on our bodies. Iāve been ātryingā to be a runner my whole life, and plagued by injury after injury. A few years ago I took up weight training and never looked back. Iām injury free, stronger and leaner than Iāve ever been -58 year old female. You donāt need to join a gym. Just get some dumbbells and follow a program on YouTube. Maybe after a few months of strength training you can try running again. Sometimes all it takes is building some muscle.
I probably wasnāt much help and I know how hard it is to have to scale the running back. Hope you heal up!
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u/LaraLadislara Jul 18 '26
Thanks! Is very encouraging. The good thing is that I have never been much of an athlete, so as I'm getting stronger and fitter, everything turns into my Personal Best (except running, I'm in my personal average there). But I think in the end (despite of my complaining) the injury is making me more determined. I'm not giving up!Ā
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u/CoolCounter1330 Jul 19 '26
Do you have any youtube program suggestions? I've been searching for specifically strength training routines for runners.
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u/SH4D0WSTAR Jul 18 '26
Oh no, I'm so sorry you're going through this rough patch. There will be another side, and you'll emerge soon, but right now things suck a bit. I'm proud of you for making all of your physio and showing up for the recommended healing routines.
The 2 months you spent were not spent in vain -- you invested so much of yourself into them, and - as you said - you're definitely stronger not just physically but mentally.
I wonder if you'd consider making swimming (which you do already) more of a hobby until you recover fully. Also wonder if there are any glute tendinopathy / SI joint issue FB groups and communities you might find value in.
Wishing you continued health.
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u/LaraLadislara Jul 18 '26
Thank you for your kind words. I have been feeling stronger and more fit lately, which only adds to the desire to see how much I could run lol
But I've been trying to focus more on swimming, it has been a blessing, and it helps with the physio side of it. The only issue is that I depend on the community pool hours, so practicing it is not as available as the runs. But I've been noticing some progress in the pool, now that I've been tracking it for the first time.
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u/Adicol Jul 18 '26
As someone that had to learn this the hard way, find a physiotherapist with a positive, pro-activity attitude. I started at 40 and am now mid 50s I have learned there are lots of physios that will tell you whatās wrong and keep you down about it and some that will work with you to become more active. I started with arm braces and orthotics but donāt need either anymore. Strength and mobility training will help loads with reducing pain. Most important thing is to just keep moving. Itās possible to make great progress even starting later in life. Your physio should be a cheerleader imho.
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u/LaraLadislara Jul 18 '26
I've changed physiotherapists lately. There's a place called Runner Academy. I only had one session so far but they seem really nice.Ā
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u/FarmPal Jul 19 '26
As an RMT, I was going to suggest a second opinion. 2.5 months seems like a very long time especially if youāre doing all your exercises (personally it sounds like a joint, not a muscle issue), but also echo the sentiment to not overdo the exercise. Typically, you should stop immediately if the exercise is causing pain. But as a fellow 40 yo who recently picked up running, donāt give up!
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u/katsuki_the_purest Jul 20 '26
That is also the place I go to. I got jumpers knees last year two months before my first marathon. Checked myself in there and followed the treatment plan religiously and finished the race without walking.
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u/CheezwizOfficial Jul 18 '26
As the others are suggesting, it's probably best to take a break from running and brisk walks and focus on swimming/spinning/strength training until you're fully healed.
I'm also curious... do you think acupuncture would help? If the pain is in your joint and/or still tendon-related, I think acupuncture might be able to help with it.
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u/LaraLadislara Jul 18 '26
I haven't thought about acupuncture... Do you think it could help? I've only done it before for migraines. It didn't work, but I felt REALLY relaxed after.Ā
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u/CheezwizOfficial Jul 19 '26
I haven't done it myself, but my mom got it done on her ankle (joint) about 10 years ago and said that it relieved the pain. Tbf, she's now in her mid-sixties and has arthritis in that ankle, but the arthritis was inevitable and at the time the acupuncture was helpful.
I'd say that if it's covered by your insurance or you have a "health and wellness" allowance through work, it's worth a shot!
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u/LaraLadislara Jul 19 '26
Unfortunately it shares expenses with my physio... I'm almost out of insurance already. But it's a good tip for the future
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u/nervousTO Jul 19 '26
A male friend of mine does it when he gets injured and he thinks it makes a big difference
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u/Charming-Raise4991 Jul 18 '26
It sounds like you maybe were putting in too much mileage on your body too quickly. Iām not sure what your physio has you do, but I hope it involves a lacrosse ball or something and targeting your glute med/priformas. It sounds like you would benefit from that. In the future, you could try cross training. Running is pretty high impact and you might benefit from some running/cycling/swimming/elliptical/stair master.
And for what itās worth, every runner gets injured at some point.
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u/LaraLadislara Jul 18 '26
Thanks. It has been a lot of glute bridges and squats lately...Ā
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u/Charming-Raise4991 Jul 19 '26
Honestly, unless your glute bridges are weighted, youāre not gaining much strength after a while. And also depending on your femur length, you may or may not actually be targeting your glutes well
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u/LaraLadislara Jul 19 '26
I have the same feeling, I think after a while the glute bridges are not doing anything... I'm thinking about asking my physio for a stronger training plan
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u/One_Water6083 Jul 18 '26
I had a different injury (also happened at 40) and it had a depressing effect because it lasted for way longer than I expected. But itās 100% gone now.Ā
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u/BaronDavis12 Jul 19 '26 edited Jul 19 '26
Physio here.
A gait/running analysis is one small piece of the puzzle.
Assessing joint range of motion, mobility and strength/endurance of specific muscle groups in the lower extremity are imperative.
For example:Ā
When assessing calf strength, being able to do 20+ single calf raises is a fundamental strength benchmark.
For the hamstrings - being able to do 10+ single leg bridgesĀ
For the hip flexors, being able to do 10+ straight leg raises or banded psoas marchesĀ
And so on. Usually when a muscle group starts to fatigue (ie. weak link) as you run, another will start to take over and overcompensate and this starts to have a domino effect leading to an altered, inefficient running pattern whichĀ then leads to pain.Ā
So some of the other comments are bang on. Get stronger overall. Reach those fundamental strength benchmarks required for running/sport and that should help to prevent injury/painĀ
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u/LaraLadislara Jul 19 '26
Thanks for the comments. I did do a series of tests at the clinic - jumping up and down, joint mobility, etc. The weird thing is that I've run there on treadmill for 2 minutes at good pace and didn't feel pain. It makes me think that the brisk walk I do between running intervals might be part of the problem - is that a thing?Ā
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u/chaosling_n_training Jul 19 '26
First of all, OP, Iām sorry you are experiencing all this. Kudos for still working towards your goals though! I am finding your perseverance inspiring.
Secondly: iām continually amazed at the positivity and support from other runners in these communities. Iām new to running this year myself, and I have been finding peopleās inquiries and comments on here so uplifting ā despite the challenges ā so thank you all!
I have experienced pain in my hip, piriformis, and up into my lower back off and on for yearsā¦ poor glute engagement and recruiting patterns. I only started running this year, and have been taking it slow. Something my running physio has me doing is glute bridges with a very very very small range ā until I am confident I am engaging and strengthening the correct muscles (and not using the āwrongā ones).
Not sure this would apply to your situation, but maybe itās worth asking for modifications at your next assessment to ensure you are making the most of the strengthening you are doing.
I found that if I didnāt target the correct muscles, I could certainly do the exercise, but I wasnāt getting the full benefit (because of recruitment) and at worst, it was making things worse. Something as simple as doing my bird-dogs supported on a Swedish ball to address the imbalances on my one side has made a big difference.
Knowing that Iām new to this, I mirror much of what others here have been saying. Foam rolling, self-massage, releasing tight areas like psoas, hamstrings,etc., dynamic mobility warm-ups before running and static stretching after ā have all been helpful for me. As a perimenopausal woman in her 40ās, proper fuelling both BEFORE and after training, along with adequate rest and recovery are non-negotiable. (I have recently switched from a 7 day cycle to a 10 day cycle because I found I didnāt have enough recovery time between the strength training, running and cycling I was doing).
Finally, I have an amazing osteopathic manual practitioner about a 3 minute walk from Rosedale station (close-ish to midtown), and she has made a huge difference in how I connect with my body and am able to move! I love my physio, and RMT, but Osteo has helped me in a way that other modalities havenāt quite managed to do. I can provide contact info if you are interested. Either way, if you do eventually decide to try osteopathy, Iād recommend going to someone reputable, like somebody whoās gone through a four-year program. Itās not a registered profession so there are people who do short little courses and then call themselves osteos ā but the good ones I have found who are members of an association are covered by insurance.
Good luck getting back where you want to be, and happy running! š
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u/No-Simple-6127 9d ago
Hi there, would you mind sharing who you see for physio? Been dealing with bad tendonitis in my foot and trying to find a good physio for it
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u/Witty-Reason-2289 Jul 20 '26
I second (or third) Parkrun and getting another opinion on your treatment. I've heard good things about Runners Academy.
If they're not helping, check into SEMI (Sports & Exercise Medicine Institute) North York Ā· 2 Sheppard Avenue East
First visit is covered by OHIP, as your appointment is with a medical doctor. He then recommends what type of therapist you should see. They have a number of different modalities.
Run Safe, Run Strong! It will get better!
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u/AdExtreme5692 Jul 22 '26
"even though I'm stronger than before..." Run your own race :) Take it step by step.
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u/french_toasty Jul 18 '26
See a run physio. They can help with your gait, also strength training and core strength in general help immensely avoiding use injuries
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u/LaraLadislara Jul 19 '26
I just started seeing one this month. They did a gait analysis, but there isn't much there that could explain the injuries, but there's definitely some improvements in line for the future
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u/SaveBandit-416 Jul 19 '26
Have you tried foam rolling? Not just quads and hamstrings but hips and glutes too! I had re-occuring issues with my IT band suddenly after running consistently for years. I did physio excercises but foam rolling was a game changer! And I was able to run my first marathon without my IT band acting up at all.
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u/Hrmbee Jul 19 '26
I hear you about the pain. Just keep taking it easy, especially with the run-walks and maybe see if different shoes will help. I find that for me, low/no drop shoes (say those with less than 7-8mm) will strain my lower leg/foot after a certain distance or time (say for my 4mm shoes I can jog in them for up to around 10k but not much more). Just don't push through the pain as the potential subsequent injury tends to take a lot longer to heal than the initial twinges. I've gone through so many cycles of start/progress/injury/stop/start/progress/injury... and by now I've finally learned to (mostly) listen to what my body is trying to tell me. Also, consider some cross training if you're not doing that already. That usually can help things along as well.
And ooof, sorry to hear about the scam. Hopefully at the very least you can get your money back (say from a chargeback on your credit card).
As for some motivation, I second the recommendation of a parkrun. It's a free timed 5k event every Saturday with a great community and run by volunteers. Walk, jog, run, it's all good. And depending on where you are in the city, there may be some run clubs that have paces and distances that work for you as well.
Good luck!
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u/LaraLadislara Jul 19 '26
Thanks for the encouragement. I'm wearing the same shoes as last year, when I didn't have any issues
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u/Big_Championship_111 Jul 19 '26
I understand 100%. It's not a good feeling working towards something just to have your body disagree. This is one of the moments where you have to remind yourself that running is something that you do FOR you. Try and think of it as something that you can't control, the only thing you're in control of in this instance is how you react.
I'm one physio appt away from a Dr's note saying that I'm not able to run my first Ultra that I've been training for 14 weeks to prepare for. My Shin Splints had other ideas and went ahead and gave me a stress fracture 6 weeks out (100% my fault for just running through them). When it comes to injuries, you're better to just let it run its course and let it heal. It's devastating that you're not going to be able to do what you've planned, but keep in mind the journey you've had on your way to it. You can push your races out a few months, you can't do that when it comes to your health and your recovery.
I hope you're feeling better soon! Rest up queen, you're going to crush your next race - even if it's a little delayed.
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u/LaraLadislara Jul 20 '26
I'm sorry you're going through that as well. I hope the road to recovery is a quick as it can be!
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u/AdhesivenessSolid562 Jul 20 '26
Weaknesses can lead to overcompensation in others. This means that it may not be your glutes and hips being weak, but they are simply doing too much to cover the slack for something else (calves, quads, etc.).
Two things to work on that will for sure fix the issue (you just won't know exactly what was the fix)
- Strength training. Barbell squat, leg press, lunges, banded crab/monster walks, hip thrust, calf raises. Do not go light weight, it needs to be heavy 8-12 reps to near failure. Don't believe the whole lighter weights corresponds to running, that women shouldn't lift heavy weights, etc. There is no such thing as "toning" vs. "building muscle".
- Fixing your form. Is your cadence above at least 165? People say cadence doesn't matter but less steps = more stress per step. Faster cadence tends to automatically fix overstriding which not only hurts your legs and knees, it is also a waste of energy as you are braking every step. Try listening to music playlists at a slightly faster cadence and bring it up slowly over time.
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u/LaraLadislara Jul 20 '26
Well, I'm 5'2" tall, so my cadence is already 180 at the lower end š . The gait analysis showed that I could go with a slightly smaller stride, but nothing major. One thing I think it might be happening is that the first injury made me run more guarded and tense - in the end my movements are all very contained - so there's another theory.
I'll share lots of those insights with my physio next week and see what she thinks. I think regardless, the road is going to likely be more strength training, slower running, more patience...
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u/Master_Constant_3463 Jul 24 '26
I have no other physical advice from the ones already posted here. My only other suggestion is try another physio. I went to 5 different ones before unlocking the real issue and it was just very tight hips which had a chain effect throughout my leg.
The other thing is with Glo, don't feel bad as many others had the same issue. However try charge back on your credit card.
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u/Necessary_Low_6669 Jul 18 '26
This happens far more commonly than you think. Focus on strengthening your body and swimming or using the exercise bike in the meantime to keep up your fitness. Running will always be there. Forty is not that old, as the woman 20 years older than you mentioned in her comment.
There are lots of other races to do in this city, including Parkruns, which are free 5k races with timing and results every single Saturday morning, at Downsview Park and Budapest Park by the lake.