I've made a couple of stupid running mistakes recently, and am trying to get back on track. Would really appreciate some guidance!
I did my first half marathon a month ago on a bad knee - after about 5 miles it really hurt to the point where I couldn't put weight on it for a while. I (stupidly) soldiered on through the pain, sometimes running with a straight leg (especially down hill), but by the end my hip/glutes were really hurting - I guess they were taking the strain that my knee couldn't!!
So now I'm left with sore glutes (tender to the touch), and a knee that keeps hurting if I even slightly twist it. I've not been running since as I don't want to make it worse, but I'm at a loss at what to do about it....do I stretch? If so, how? Or do I strengthen? Buy new shoes?
Just to update you - I took all your suggestions to heart and ran another 10k on Sunday. I still felt nervous (may have had a little cry beforehand!), but took a breath, and just went for it....and managed to knock 8 1/2 minutes off my time! I ran faster than I ever thought possible for me, and felt great doing it....even on the big, long hill.
So, big thanks to you all for your help! Bring on the next race