Tl;dr: I'm old and hurt my hip but don't want to give up on my half marathon at the end of March. I need to modify my training plan.

On Saturday, I completed week 11 of my 16 week half marathon training. It was a 12 mile run with 3 easy miles, 6 at race pace, then 3 easy miles. My hip (guessing hip flexor) was bothering me slightly earlier in the week after my intervals run and then easy run, but it would go away enough I felt OK to run. It really flared up during the last 3 miles, but I had to get home, so I kept going.

Well by Saturday afternoon, I was miserable. I could hardly shuffle or change positions without yelping. I woke up Sunday in pretty intense pain and managed it with a hot bath, stretching, some Advil and rest under a heating pad. It has improved remarkably today, but I'm still feeling nervous about running this week. I think I need to give it at least a week of rest from running.

How would you modify my plan? This is the first time I've trained for this distance. I'm a mid-40s intermittent & slow runner (my goal is under 2:30).

What's most important? The long runs? Getting the 13 miles in before the race? Tempo/intervals? I appreciate the wisdom of the more experienced runners!

Week 12 (should be this week)
4 mile tempo
3 mile easy pace
10 mile easy pace

Week 13
5 mile tempo
3 mile easy pace
13 mile - 3 easy pace, 7 race pace, 3 easy pace

Week 14
5 mile intervals
3 mile easy pace
11 mile easy pace

Week 15
4 mile tempo
5 mile easy pace
8 mile easy pace

Week 16
4 mile tempo
2 mile easy pace
Race Day!

Intense pain would lead me to seeing a professional (doc or pt). They'll best help you manage the injury. Some PT facilities could still having you running on something like an Alter G to give the injury time to heal.

If you just plow through the injury you could put added stress to other parts of your body and compromise those.

Taking a week off isn't going to tank your training.

I'd go see someone and make sure it isn't serious.

The Pilot said:

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Intense pain would lead me to seeing a professional (doc or pt). They'll best help you manage the injury. Some PT facilities could still having you running on something like an Alter G to give the injury time to heal.

If you just plow through the injury you could put added stress to other parts of your body and compromise those.

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This. Been there and one that and it kept me out longer than it should have. PT with experience in distance running can help since they have the Alter G or bikes that can keep your fitness up if it last longer than a week.

Y'all are right, I need to just take a step back and not try to push it. I hate getting so close and then getting sidelined. I feel a little creaky/stiff today but no pain. I'll try to get in to see someone soon. Thanks for the advice!

I wouldn't run for at least a week or two. Find away engage your cardiovascular system without stressing that hip. Low and slow has more benefits than you think. Do you have a bike or ability to swim laps? Both are great ways to engage and improve your fitness for the half marathon while allowing your hip to heal.

PS - there are usually a bunch on indoor spin bikes available on Facebook marketplace. Pick one up for $100 - $200 while you need to rest the hip, then sell it when your done with it.

AggieOO said:

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Taking a week off isn't going to tank your training.

I'd go see someone and make sure it isn't serious.

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This is where I'd start. And like the doc said, testing range of motion and some strength/mobility exercises. One week off isn't gonna kill your training

Update: I got an appt to see an Airrosti practitioner today. Diagnosis: tendinitis and bursitis. He did some work (lots of pressure) and I have some glutes/hip exercises to do for homework. Honestly I didn't even realize how tight I was! I feel much more relaxed and standing/sitting/ pulling my leg up feels much easier and worry-free.

We'll see how I feel after another visit - hopefully things will keep moving in the right direction! It feels weird to not have run today, though. (Never thought I'd say I missed running!)

spike427 said:

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Tl;dr: I'm old and hurt my hip but don't want to give up on my half marathon at the end of March. I need to modify my training plan.

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Is this your first half?

Regardless: relax. If you can run 12 miles, you can run 13.1. While you may lose a bit of fitness over the 1-2 weeks you need to recover, your goal should be very achievable if you are hitting your paces at this point, even if you don't do much more than show up to the start line healthy.

Is the pain in your hip on the outside (lateral) side of the leg? If so, the most likely cause is gluteus medius tendinitis. (True pain from the hip joint, which is unlikely in your age group absent previously pathology, is usually in the front/groin area.) Exercises to strengthen your glutes should be pursued to help in the long term.

Stretch and rolling everyday will prevent injuries. It's the most important part of training program.

YokelRidesAgain said:

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spike427 said:

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Tl;dr: I'm old and hurt my hip but don't want to give up on my half marathon at the end of March. I need to modify my training plan.

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Is this your first half?

Regardless: relax. If you can run 12 miles, you can run 13.1. While you may lose a bit of fitness over the 1-2 weeks you need to recover, your goal should be very achievable if you are hitting your paces at this point, even if you don't do much more than show up to the start line healthy.

Is the pain in your hip on the outside (lateral) side of the leg? If so, the most likely cause is gluteus medius tendinitis. (True pain from the hip joint, which is unlikely in your age group absent previously pathology, is usually in the front/groin area.) Exercises to strengthen your glutes should be pursued to help in the long term.

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Yup, my first half/ race longer than a 10k. Thanks for the confidence! I wasn't sure at the end of Saturday's run if I would have had another 1.1 in me, ha!

I can feel the area in question when I:
Drive
Go up steps
Get into the car
Do anything that makes my leg elevate.

It's right in the front middle, just inside my hip bone, where the thigh connects. However, I have also had some brief twinges on the side. Your recommendation of glutes strengthening is not the first I've heard, so I will definitely work on that!

I do stretch after all runs and roll after most of them (unless my kids have hidden my roller).

Rest a week. Start back w/ low mileage. I'd say no speed work, keep it slow for a few weeks.

As a point of reference I'm planning on running the Cowtown Half this coming week. My training plan maxed at 12 miles. You're there. You'll be fine, especially if you can prioritize recovery for a week or two.

wcb said:

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Rest a week. Start back w/ low mileage. I'd say no speed work, keep it slow for a few weeks.

As a point of reference I'm planning on running the Cowtown Half this coming week. My training plan maxed at 12 miles. You're there. You'll be fine, especially if you can prioritize recovery for a week or two.

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Thanks for this! I'm feeling more improvement today, so hopefully I'll feel up to running mid-late next week.

Lots of good advice on here. I'll add one more. Instead of intervals, substitute with slow hills. It will give you the strength training you need without compromising your recovery as much as speed training. I live in Houston, so I do my hills on a treadmill.

Doctor thinks it's hip flexor, which was my original idea. I was feeling less sure about that in the last week, though. Prescribed steroids and will follow up in a week. X-ray didn't show anything concerning - they will order MRI if I'm still hurting after the steroids.