Raising My Running IQ

There’s a chill slithering up my leg. It’s probably because my foot is submerged in a pot of ice water. Scratch that; it’s definitely because my foot is submerged in a pot of ice water. But don’t fret, dear reader. I’m not injured again. I’m simply being diligent about recovery. 

A week. That’s how long it’s been since I’ve been back on my running feet. And boy, does it feel grand. 

I kept my mileage on the low side over the past seven days. My six runs were a mixture of 5Ks and 5-milers, the week topping out at 22.5 miles. Overall, I’m pleased with the return, but I’m itching to get back to longer distances. When I feel that hankering, I remind myself, “Be smart, ya doofus. Don’t overdo it. Build a sturdy foundation. Be the tortoise, not the hare.”

As part of my attempt to raise my running IQ, I'm focusing more on recovery. I recently finished reading Jay Dicharry’s excellent book Anatomy for Runners. The text is an accessible dive into the world of running biomechanics and human anatomy, covering everything from the essentials of running gait to the positives and negatives of various footwear. For those of you who, like me, weren’t the best high school anatomy students, it’s a revelatory read. 

What I found to be most valuable came towards the book’s end. After guiding readers through the science of running, Dicharry encourages us to put what we learned into practice. But he doesn’t leave you floundering. He provides pages-worth of tests that the reader can perform on themselves to pinpoint their mobility weaknesses.

I ran my body through the tests, and surprise, surprise, my left Achilles is tight as a violin string. Since figuring that out, I’ve put Dicharry’s recommendations into practice, performing Achilles/calf stretches daily to improve my soft tissue length. I’m seeing steady improvements, but it’ll be a process. According to Dicharry, “it can take between 10-12 weeks to improve soft tissue length.” Luckily, running teaches us patience. 

I’ve also been foam and foot rolling like a fiend, focusing specifically on my left leg and foot. The daily regimen includes roughly five minutes of foam rolling focused on my calf followed by five minutes of foot rolling. When I find trigger points (tangled muscle fibers), I focus on the area, shimmying my body back and forth until a sense of “hurts so good” release washes over me. 

My current plan is to continue running 5Ks and 5-milers for the rest of the week. If I feel up to it (fingers-crossed I will), I’ll attempt a long run this weekend. Then we’ll truly see what’s what. 

Until then, happy running! And remember, "be kind, do good."