advice for a good female runner with lots of injuries!

There's a reason they suspect eating problems, it's the most likely culprit. You really need to take a good hard look at what you're eating, the number of calories, etc. I've met a few people who insist they're just eating healthy, but at the end of the day they're eating such low calorie content foods that they end up under-fed. You have to eat a LOT of spinach, brown rice, and grilled chicken breast to train at a high level, and for some it's just a sneaky way of being anorexic.

That being said, and my sincere apologies if it's way off base, my next questions would be:

-If the quantity of food isn't the problem, could you just be missing one or two key nutrients?

-Any history of celiac disease?

-Are you training too intensely? How fast are you running on a daily basis relative to your PRs? How much mileage are you running?

Any testing for bone density/osteoporosis? If that is not an issue, I would speculate that you are running too hard too soon. It sounds like you need a much longer build up to get your bones used to the pounding of hard workouts. It also sounds like you are not letting yourself fully recover from your stress fractures (assuming repetition). Try giving yourself a lot more time to build up a mileage base before hitting workouts.

where are the stress fractures? Same places or different?

This study got some press a year or two ago - basic finding is that among women, strong calves seem to have some preventative quality. So a daily program of calf raises might help:

Not that bone density doesn't play a role. A 1996 Australian study followed 113 college-aged track and field athletes for a year, finding that a depressing 21 percent got stress fractures. For the men, bone density played no obvious role, but in women it was clearly a factor, as were menstrual irregularities. The study also found women with more muscular calves were less likely to get stress fractures.

Strong muscles are better shock absorbers, and don't tire as easily. That's important because, as podiatrist Stephen Pribut notes on his website, tired muscles transmit more stress to the bones.

Strength training is your best bet to prevent injuries. Look around online for a routine that includes some core work. But given the fracture history, i think what another poster said regarding stronger calves is a good call. I'd also add in some squats with weights. you want to build bone density before you start hammering and the gym (along with taking a good hard look at your nutrition) is a good way to do this.

thanks to everyone for the advice. I had 2 stress fractures in the left femur, one in the right femur and one on my right foot metatarsal. I agree with most of you that it must be nutrition. I don't pay much attention to that. I would say my best meal of the day is dinner where I have time to cook. I cook many things. (homemade chicken pot pie with mash potatoes, homemade pizzas, chilli, steak and potatoes, sheperds pie...the list goes on. I would say my breakfasts are usually simple (bagel with cream cheese and o.j., lunch is leftovers, or sandwich, soups, ect. add in fruit and veggies to most meals. I do snack chips and deserts...I drink atleast twice a day (2 cups or more). I mean it's not the same daily. Usually eat till I'm full...my family is thin...built just like everyone else and they don't run...

I'm thinking it doesn't sound too bad but dear goodness this is getting old. I heard of celiac and may get checked for that.

I need to get bone density checked. I don't mind gaining weight, just want to be healthy to run a PR in the 1500 maybe 5k...then I don't care after that!

ha!

I also don't run that much...I would maybe get up to 40 miles a week tops and ALWAYS took a day off a week...

never got to doing doubles and about 2-3 hard workouts a week...

My workouts were really hard on the hard days, but very easy on easy days (35-50 minutes of just feeling good).

I build up quite slow...every other day starting at like 10 minutes then working my way up to 3 days on 1 day off...gradually getting up to a decent volume and adding in baby workouts into that.

When I'm hurt I don't work out at all (no cross training or anything)...give myself full healing of 2months -14 weeks.

You said you incorporated "weights." What does this mean? I'm more than willing to bet all you know about resistance training is "low weight, high reps" for muscular endurance. What you want is to lift enough weight to where you CAN'T do any more reps than 10-14 reps. You shouldn't just feel a slight burn, mild fatigue. You should be where you CAN'T do another rep. Good for bone density. Start with 1 set of each exercise, twice a week. Progress to 3 sets, 3 times per week. Do back squats, some lunges (holding dumbbells), dead lifts, heel raises, quad extensions, hamstring curls. Also, do some plyometrics. Stand on an 18" box and simply drop down and jump. Also excellent for bone density. And finally, eat more. Don't tell me you just can't gain weight and you do eat a lot. You don't. Try watching me eat. Try upping your calcium intake too. Skim milk, cottage cheese, yogurt, green leafy vegetables.

You're welcome.

Please post a screen shot of your facebook page. Thank you.

When I was in HS I dealt with stress fractures also. I started running track as a soph without injury, as a Jr had stress fractures during both XC and track, able to run XC as a Sr, thought I got another stress fx in track (it wasn't but got me to look into my injuries). I am a small framed woman, 5'2" and weighed 100lbs. And no, i did not have an eating disorder - I actually gained weight when I started running. I was amenhorreic and was put on birth control and that is what worked for me. I'm now 36, I was able to run successfully and competitively at college and still run today.

Not sure if this helps but I know how frustrating injuries can be. Good luck!

OK, so let's say that you need a longer, slower build up. Yes, the nutrition piece may play a part, but like most runners, it sounds like you are looking for results. My question is do you enjoy running? If so, take 4-6 months to just enjoy it. No workouts, no work. Just enjoy it. Allow your body to build up to a level that works, say 35-45 miles per week, all at 8 minutes per mile or slower. I think, from what you have said that should feel like a walk in the park. Do not think about racing during that time. Just allow your body to heal and develop. When you can run that much without injuries, or pain, then you can begin to think about actually training for a race or time. When you are healthy and running well, you can begin to work at racing. Until then, just allow the running to be fun and developing your health.

Glenn

cayden wrote:

I would say my best meal of the day is dinner where I have time to cook. I cook many things. (homemade chicken pot pie with mash potatoes, homemade pizzas, chilli, steak and potatoes, sheperds pie...the list goes on. I would say my breakfasts are usually simple (bagel with cream cheese and o.j., lunch is leftovers, or sandwich, soups, ect. add in fruit and veggies to most meals. I do snack chips and deserts...I drink atleast twice a day (2 cups or more). I mean it's not the same daily. Usually eat till I'm full...my family is thin...built just like everyone else and they don't run...

I noticed that you didn't mention dairy products at all in your diet (except for cream cheese and that is low in calcium). Your body needs a certain amount of calcium each day. If you don't eat it, your body will take what it needs out of your bones. Get a bone density scan. Another poster said to lift heavy weights. Do that. I lift heavy (1 set of 12 reps to failure), eat adequate calcium, and recently had a bone density test. I am in my mid-50s and the nurse was stunned at how dense my bones are since many menopausal women have problems in that area. Good luck!

You might want to have your estrogen level checked.

Repeated femoral stress fractures flag overstriding. Make sure that you are running at least 180 steps/minute, even foreasy runs, and have a qualified individual assess your mechanics (pelvic tilt, arm actioin, unengaged core, etc.). Overbuilt shoes encourage overstriding and paradoxically minimalist shoes and SOME carefully integrated barefoot running can help prevent sf's (building good calf strength as well as mechanics).