- Regarding asthma, please read this excellent article (from roadrunnersports.com).
- For knee issues, and approach, see here. But be aware that footstrike technique choices have implications - generally, the more you heel-strike, the more you will be likely to increase impact and stress on the knee. Also, a faster turnover (aiming for around 180 steps per minute) will reduce "peak joint force" by a massive 14%*.
- For ankle issues, especially if you are like me and have ALREADY suffered from ankle sprains, see here. Also, please see my blog post for a summary of the physio exercises I have been taught from various physios, along with their risks and necessary equipment. But be aware that footstrike technique choices have implications - generally, the more you forefoot-strike, the more you will be likely to increase strain and pressure on the ankle.[update Dec '13: 8 months of ankle difficulties following some repeat sprains on left ankle have lead to an injection]
It will happen sooner or later
Approach and treamentMarathon Talk (episode ?) have some excellent advice, and the following I have actually applied:
- get the problem diagnosed.
- you are better when you can do a session you couldn't do without discomfort - TWICE.
- a week off won't make any difference
- for respiratory issues: if below your throat, eg chest infection, don't run. If a cold, then you can consider still going out there.
For treatment I know virtually nothing, so better off referring to a reliable basic approach to treatment which I find very clear and simple from the NHS: here.
However, as noted above, I have now come to realise that actually there is a trade-off in footstrike technique. Yes, on many levels changing my footstrike toward the middle and front of my foot brought many benefits in terms of injury prevention and knee protection (insoles discarded), however, it has been shown that this can also actually increase pressure and strain on the ankle. I need to find the reference for this but my own testing has shown that with my 2013 ankle injury that forefoot striking did seem to cause more discomfort.
* Runner's World p21, Jan 2014.