DFW Running Club!!

becky_rtw

Hi Leothecat,

I've no idea on the niggle, but just wanted to say hi and welcome

I'm sure someone will come along soon with answers (Rich - any help??).

RichOneday_2

Hi Leothecat,

Unfortunately this is all too common and links back to the run/walk/run/walk training method. I've been rather unpopular for criticising it on here so much but I've seen this same sort of thing too often.

I've got to dash now, but don't worry everything will heal to full strength and there is a different approach that will not cause you these problems. I'll be back this evening, but someone else might point you in the right direction in the meantime!

Idiophreak

Leothecat wrote: »

Unfortunately, during the 4th week I started to experience a dull pain in my right leg - starting at the ankle and working it's way up to the middle of my shin. I ignored it but it just got worse and by the end of week 5 I was in real pain but continued running because it seemed to ease after running for about 8 mins. However, one I stopped running it was straight back and boy was it sore. Everyone had an opinion on what it was - shin splints. I read up on the condition and certainly it did seem possible but I'm not a dr. I took the advice - took Ibruben, iced it and elevated the leg. Over Xmas I was not able to run and was gutted.
We started running again 3 weeks ago and are revisiting the 1st 6 weeks training. I am however getting a niggling pain in the same spot each time I run and am terrifed that the same problem is returning! Is there any way to aviod this? We have changed the warm up to 10 mins - with gentle stretches after 8 mins. After the run I am spending a long time ensuring good stretching but I don't know if this is helping.
I am enjoying the running so much - I would never have believed on that 1st evening back in October that 6 weeks later I would be running for 2 x 15 mins during 1 seesion with only 1 min recovery. For me that is amazing.
I am overweight and this is helping me - the motivation not to eat crap after having a run is brilliant.

Hi Leo,

Welcome to the thread, glad you're enjoying running!

As becky said, sure Rich will come along soon with some more sciency help - but I can share with you my experience of shin splints, anyway...

I started running very aggressively - went from 2 miles to 3 miles to 5 miles within a couple of weeks...I think the shock of this much running after years of doing nothing was a bit much for my legs. My legs did hurt a fair bit..strangely, once they were warmed up and running, they were OK, but the rest of the time, just walking about, they were really sore.

Tbh I didn't let it stop me, just ignored it and carried on. It didn't get any better...then, one day, I got sick, had a couple of weeks off running - when I started again, my legs had healed and they (touch wood) have been fine since.

From my understanding, shin splints is more to do with tears and stuff than muscles - so I'm not sure how much extra stretching will really help... Anyway, hope Rich posts something more coherent:)

becky_rtw

Okay so Rich has had to nip off to work so I'll do my best to reply and build on what hes said as he PMed me!

Idio is right - shin splints are are a common side effect of running a lot when not doing much exercise for a long time.

The best plan is to build a solid foundation of walking before you start doing too much running - this strengthens the bones and muslces in the lower legs and burns as more fat than running per mile. Then when you're body is fit enough progressing to running shouldnt cause you any problems.

When is your 5k? It wont hamper your progress to walk the plan you have for 6 weeks or so, but if its in a few weeks you may just have do one later in the year or push through the pain (not sure thats particularly good for you though even if Idio did ). Once you've done the 6 week plan on walking then your body should be ready to go up to running - no run/walk step though just run as long as you can - when you are out of breath stop and walk the rest - the time you can run for will increase all the time and you'll be up 5k and beyond in no time!

Look at me - I started June 2008 and can now run 16 miles without a problem and I've had no injuries along the way

If you want a personalised plan I recommend PMing Rich with the following info:
race your training for - date and distance
how many days a week you want to train and for how long
and *ahem* current weight or fitness level - this just helps to plan your rate of acceleration up through the distance

(hope you dont mind Rich me recommending your plan writing skills and i hope I've got everything right - please feel free to correct if not!)

Happy running!

beer_tins

Hi all,

Am pretty busy, but just wanted to post quickly on shin splints. I started running last year for the Nike 10k race. I got shin splints because I started from virtually "nothing". It sounds like you have the same thing I did. There are different conditions that are called "shin splints" and mine (and I suspect yours) was muscular, specifically the muscles around the shin. The reason I suspect that is because in both our cases the pain went after the muscles are warmed up. It is really no different from the way your other muscles ache after a run, it just feels different.

Idio is right in that it is tears in your muscle, but that's not really something to get worried about, as that is what happens to all your muscles with exercise. They tear and then heal and become stronger as a result. there are ways to minimise this, most of which have been mentioned:

1) Stretch before and after running. Include foot stretches that warm the muscles around your shin up/down.

2) Do loads of walking. This gets your legs used to covering longer distances without flexing too much. You are starting from more or less "nothing". Ease yourself into it.

3) Don't run again for 2 days after a run. Do plenty of 2) instead, it improves your fitness as well. After the shin splints go, you can increase the frequency of your runs.

4) Avoid sessions with more than 1 minute recovery periods, your muscles will get cold until you warm them up again. A lot of injuries happen during this time. If 1 minute isn't enough, do one sustained run for as long as you can and then walk the rest of the way once you can't go any further.

Hopefully those things will help. Others may have more advice as well. I'm not a doctor or anything, so if the problems persist, seek medical advice from your GP. In my case, the 2 day gaps between runs really helped and once my shins were strong I could run on consecutive days with no problem whatsoever.

If you are worried that you may have stress fractures in the shin (doesn't sound like it if the pain goes while running), get some sorbothane insoles. They relieve most of the impact of running on your bones/joints etc. I think most of the posters here (myself included) run with them, on the basis that it can't do any harm to reduce impact stress.

Leothecat

Thank you all so much for your advice. I did think that if I continued with the excerise the muscles would definitely heal - I just didn't realise that walking would help so much.
Right well, have to collect dd from school now (I have been off work sick for the last few days ) so I'm going to walk over rather than taking the car. It's only 15 mins each way on foot. Also, going to walk tomorrow am and Sun am before DH goes to work.
Interesting what you all say about not having longer than 1 minute recovery time because my running buddy and I have been discussing how much more difficult it seems to be to set off again after a 2-4 min recovery period. :rolleyes:
I have to honestly say that I have never enjoyed a form of excerise so much so am very pleased that you all agree that the muscles will heal. I look very much forward to reading more of your posts and thanks for your welcomes. :T

kmstuart

I too suffer from shin splints every so often. FOr me it is pretty much always increasing distances too much too fast as well as doing to many hard sessions. I have triggered it purely off the back off tempo runs resuming even with the same weekly mileage.


I have decided not to run for a few days as my foot still hurts after tuedays fartlek session, will even drive to work to avoid having to walk there and back. Minimal activity all weekend (will give me time to fiddle with debt sorting issues) and being as i've noticed no difference 3 days of Brufen. Will see how it feels come monday i think.

Alias_Omega

Hi all,

Im still around, really pressing on with the kitchen as hope to get most of it finished this weekend. No running since passing the MSFT, feel like i should get out as i feel a belly coming on.

** Puts the BG hat on **

Some bad news for you all i think. This thread has reached the end of its life on the forum, its over 9000+ posts, and the rules are that if the thread hits this, a new thread it to be created.

Therefore i recommend we start a new thread in the Health section of the forum, under the name of MSE Running Club or something, and then stick this thread to the top of the DFW section for a X number of days, with a link to the new thread.

Home » Forums > Home & Play > MoneySaving in Marriages, Relationships & Families » Health & Beauty MoneySaving

This forum here..

http://forums.moneysavingexpert.com/forumdisplay.html?f=81

Sorry Rich, Becki, JJ, Idio,

I know this is your thread, and i only take part now and then, but i see things that you cant see, and this thread in some form is ready for the chop.

My door is always open, feel free to pm me..

Over to you..

*** takes BG hat off ***

Regards,

Alias

becky_rtw

You recommend or you insist that we go on the health boards?

Happy to do a new thread - not happy about moving boards...

Edit: sorry being a grumpy so and so today - a case of shooting the messenger there...but its a question for the other mods I guess since they moved off the book club the other day I've been suspecting this would happen...

Alias_Omega

Pm coming your way...

Rich, Becki..