Sunday, February 27, 2011
Last Wednesday, I tried to run/walk on the treadmill at a 1%/3% incline prior to my time with the personal trainer. This was after a two week break from running. I typically run for 60-90 seconds on the lower interval, and two minutes on the higher level. This is based on what my trainer said would be a good way to start out. After a few intervals, my shins and calves started to bother me. Also, I was having some pain on the outside of my left foot (think outside of my pinky toe down the length of my foot). I quickly lowered the incline and played with how long I was running. When nothing was improving the pain, I stopped the treadmill and jumped on an elliptical.
I talked with my trainer, who recommended going to a local running store to have my feet evaluated. As it turns out, I tend to pronate, and the shoes I bought a couple months ago don't offer enough support. An hour later, I had my new Asics and a renewed commitment to running (I was pretty frustrated and disappointed that morning!).
Due to my internship / school / in-laws visiting for the weekend, today was the first day I could make it to the gym. I stretched before my run and did a 5 minute warm-up. I was able to do the run for 90 seconds and the walk for 3 minutes for the half hour I had allotted. I varied my running speed between 4.0 and 4.7 mph, depending on how I was feeling. Oh, and I took out the incline - just stayed at 0 the entire time.
When I was finished, I noticed I still had the pain along the left side of my foot. It also started (slightly) on the right foot. My calves were feeling the burn, and my shins became a little sore towards the end, but it was no where NEAR the pain I felt in my shins last week. I'm really happy about that!
I came home and promptly iced my shins and popped some ibuprofen.
With all of that being said, I'm wondering about a few things that I'm hoping you all can help me with:
1. Should I be mindful of the length of my stride during the running interval? I noticed a shortened stride when I ran at 4.2 mph and a longer one at 4.7 mph. Could this be playing a part in the burning calves / foot pain?
2. Any idea what is causing the foot pain?
3. Can I expect minimal shin splints as a part of starting a running program? Or should I be able to run with NO shin splints?
I know some of this is just getting past the pain (like the burning calves), but I feel like this is harder than it should be. Any advice runners can give me would be greatly appreciated!