chi running

elantan

so i possibly start with my vibram 5 fingers just now as that is more barefoot running style, or should i stick with my current trainers ?

yonk

Have you been on a course?

I'm also pretty large and it was eye-opening. They video you so you can see your form. I've changed how I walk since and I'm a lot less injured. It's worth the money and cheaper than changing your shoes.

My course was with Nick Constantine.

If you can't go on a course, get someone to video you and see how you are conforming to the book.

Also check out Vivo Barefoot's website and Barefoot Beginner on FB. Your feet take ages to adapt to minimalist footwear so it's best to learn as much as possible and take it very easy.

Runner's World forum is also good.

elantan

thanks yonk for the info, i would love to go on a course, but when i looked there were none near me at all

never thought of filming will ask hubby if he can do it for me

i decided to start back with the c25k running tonight my shin splints seemed to hold up and i will deff be wearing the compression socks from now on as i think they help, it wasnt easy peasy but i did feel i could go on and on but i chose to stop where i was as i dont want a repeat injury, will build it up slowly

i tried to concentrate on my midfoot strike tonight as apparently that is meant to be the way to run, i actually didnt find this too hard, although tbh i possibly didnt get it right it just felt right ( maybe a good reason for the video) i also tried to work on my stride taking smaller steps etc so that i dont over stride, i found this bit easy but i think that is due to me being 5ft1 inch and having a small stride anyway more than me actively working at it lol

gleek1

So I think that the pace of your plan sounds like a really good idea, but just remember to listen to your body.

In terms of running outdoors - I would start ASAP for a few reasons:

1. WHen you start the c210K you are not starting from couch - you will be at 5K. Therefore, your fitness will be more at a higher level than your bones/muscles which may result in splints unless you significantly decrease your mileage for a bit. I would start going out once a week on pavement just now to build up slowly.
2. It is also more difficult outside - weather, uneven terrain, hills etc. It will be mentally less demoralising to build your skill up with this in mind than to suddenly find it much more difficult than it used to be when you start going out on the 10K plan.
3. I think that part of the fun of doing a plan is to enter a race. It would be a good idea to enter a few races before a half marathon, so you will want to be building up to doing more runs outside before entering a race for life or something.

In terms of the shoes - I would stick with the ones that were fitted. BF running is a technique that is worth learning at a class and, as a poster earlier said, is really more suited for lighter more biomechanically efficent runners. If you want to go BF then get yourself fitted for a good BF shoe - there are different levels of support and cushioning - Brooks do a good range but it will depend on your foot type. As the poster above said, it takes a long time to build up, so if you are looking to run to get fit then it is probably unlikely you will get very far just starting out BF.

I would build up to be running for an hour comfortably for a long run with an additional 2 runs a week in normal shoes and then, with guidance from a running shop, slowly incorporate some minutes in each session with BF shoes - building up again as if you were a beginner. Please don't take advice from forums on this matter - especially if you are an injury prone, heavier beginner - that is a sure fire way to get hurt. BF runners are often quite evangelical about their technique - it is great - but please take the advice of someone who has seen you run and who knows what they are talking about. I would hesitate to follow a book - it is really difficult for the untrained eye to know waht to look for. After over 7 years, I still find it hard to see the intricacies of my gait analysis!!!


Sorry for rambling on, I hope this helped a little. Keep it up - you are doing great! Why don't you stay involved with Parkrun by volunteering some weeks - you never know, you might feel up to entering sooner than you think - and there is nothing wrong with walk/running at all!

HTH

cockaleekee

Just to wish you good luck - I have tried running several times and each time I end up with shin splints! I've got motion control trainers, I've lost three stone, and it's still no better

Just had a look at the Chi Running site, there are no instructors near me but I'll certainly be researching it more. Let us know how you get on!

elantan

its a great help gleek, please feel free to give me more advice as you see fit.

i think i might keep this thread going for a wee while to chart my attempts incase it helps anyone or anyone has some friendly advice to share

my plan then ( and please feel free to correct me if i am wrong )

continue with the c25k, try and incorporate once a week a short road run ( even 500 metres over 5x100 m would be a good start) so that i can build up my stammina for outside, which inturn will help me prepare for a half marathon etc...

once i can run comfortably outside for an hour or so and have lost a good amount of weight i will start with BF running, taking it very easy, possibly even going back to c25k to start over again so that i will be as injury free as possible

how does that sound?

cockaleekie, do you fancy trying with me? i have had these shin splints now so i am at risk of having them again, so i will be taking it easy, wouldnt mind a bit of company on the journey if your up for it?

gleek1

Sounds like a plan. Def do one session all outside first then incorporate moreoutside sessions a week. I bet you will enjoy it more than t Mill. Use map my run now or gmap pedometer to track your routes. If on tmill set the incline to 1% running on the flat is like running downhill because the belt helps you. The incline mimics outdoor flit terrain better.

When you go onto 10k prog keep your mileage up but add in time at the end to go bf. I'm not an expert on this but I am trying to move to a shoe with a lower profile because even traditional ones are changing to a bit less raise in the heel which kills me as I tend to run too much on my toes and lower heels mean even tighter calves. ... anyway weensy I am saying is that I end my regular run at my house say five minds early then I change into other shoes and go out for five mins. Build the time up slowly across all sessions.

I would say that 5 fingers may not be the best ones though. I'd get refitted again. oyyou might find that as you lose weight and get fitter your gait may change.

Running alone prob won't make you lose tons of weight esp not at start. I only lose weight through running alone doing ten miles plus long runs, with speed sessions and a coupke of 6 mile runs during week. Though i am quite closer to ideal weight so it is harder to lose the last bit . What will help for sure is doing some body weight exercises. You can do this on shift. Planking, burpees,, pressups ,tricep dips, russian twists, leg raises , arm circles, superman. Twenty mins on non running days will make a huge difeeence.

Many runners including me are guilt y of overestimating cals burned in running because you get so hungry after. A mile Burns about 100 cals deepening on your weight and speed. But it's not all about weight tho. ... its about the wonderful endorphins or as I heard someone call them once, the inner dolphins!

Anyway, disgressing. Plan sounds good. Keep us posted. Good luck!
Ps sorry for typos. On phone and can't work it properly!

elantan

thanks again gleek, please feel to digress away i am grateful for any input and help you can offer

i have to admit i am not really running for the weight loss just hoping that is a nice side effect more than anything else, i'm running initially to help the fellow mser but i think also now that i am enjoying it i am running for the pleasure.

today i walked up the top of the hill, then started to run to the shops, as soon as i started running i remembered i didnt have my compression socks on, i remembered this due to the pain in my shins starting again, i also forgot to put on my sports bra so was a bit bouncy, although to be honest it was the pain in my shins that made me stop i stopped after about 100 mtres as it was getting too much, i will try it again later on in the week and remember the compression socks

will now rest my leg again so that i can do the c25k tomorrow on the treadmill, as i dont want to hurt my shins and once again have to stop, will do maybe a bit of weights later on though as i think that will help also

Fire_Fox

If you have had shin pain today you really should be resting until this is healed and sadly this can be weeks or months, you are unlikely to 'get used to it' by running on an injury. Definitely don't do any pavement or road running, it's very tough on the body and completely unnatural to run on such a hard surface. Grass and sand are softer. Also be very cautious with hills - up or down.

Are you warming up thoroughly, ten full minutes of low impact (walking or elliptical trainer) before you do any jogging at all? And what sort of flexibility work are you doing, have you had a full body movement or posture assessment at the gym? You won't be able to change your running style to a balanced one if you have knots/ trigger points/ muscle imbalances.

Where are the shin splits, front or inside or both? Have you ever been taught self myofascial release (foam rolling)? This is quite time consuming and uncomfortable/ painful but could be the ideal thing to do when working shifts. Have you been doing deep core or balance work, or mainly superficial abdominals (crunches)?

It wouldn't do any harm to go to another running shop and check you have been sold the right shoes - although I don't think that is the most likely cause. It did happen to me when I was new to running, long before I was qualified, I was sold motion control for only a moderate overpronation.

If you do film anything also film a series of overhead squats from all four sides. No shoes, no weights, limited amount of clothing or tight stuff so you can see your hips, knees, spine and feet clearly. I have clients in fitted t-shirts or vest tops, not too baggy shorts or gym trousers with the legs rolled up.

gleek1

Listen to Fire fox - great advice! The compression sleeve will only mask symptoms - you will be doing more damage and so will be out for longer.

I would def get a foam roller - do you have recommendation Firefox? I currently have this http://www.marathonsports.com/products/thera-roll. Do you think that this is too harsh? I have not tried it on my shins - but I do love a good massage up them!! It is very tough - tougher than the grid , but I just go easy and relax into it whilst putting my bodyweight down!

I also totally argree with the deep core work - that is probably the single best thing I have ever done for my running.

Keep it up eletan - don't get despondent at the first sign of injury you can do loads of core work with shin splints!!