Want you all to know that I have completed week 8 Day 1 on Tuesday and today Thursday I am have to run Week 8 Day 2 and on Sunday in 2 days I will be doing my first 5 K race. I not suer it I should talk 2 or 3 day off before the race on sunday comming as I am a little sore from pushing my self to complete 4 km on Tuesday and I got to the top of the huge hill I have been working on.
I am amazed that I have gotten to week 8 knowing the issues I had, before I found Chi Running. It has giving me the ability to not only concur learning to run but has given me a joy of running as it has connected me to being a child running so carefree without pain and discomfort.
I am so happy that their is more interest in Chi Running. I would love to see more runners and walkers join the Chi Running team.
current weight: 166.5
Fitness Minutes: (18,533) Posts: 2,950 5/2/12 4:46 P
If you're interested in Chi Running (and you ought to be, it's amazing!) you can get the book, and there's also a Sparkteam for it run by Papamikie, our resident Chi Running expert. Chi running is a running form that uses the principles of Tai Chi to run more naturally, instead of fighting your body and trying to force it into doing something it isn't ready to.
I use the App for Couch25k Zen Labs. I Have suffered with shin splints, Plantar Fasciitis, Kneed pain and Hip pain. I got corrective orthotics for pronation this helps prevent shin splints. I stretch for a least 10 min before a run and about 10 mins after a run I do this very genitally. I also on my rest days and through out my day every day stretch my legs using the say stretches. In Week 3 day 3 the searing pain I felt in my shins were unbearable I tried to run 6 steps but though I needed to stop. Then it dawned on me that I had come across Chi Running the night before when research what to do to stop my shin splints. I have been battling this since February 2012 over a year and I was getting very frustrated and sad too. Well, after those 6 painful steps, i remembered Chi Running. I thought to myself I had nothing to loose so with the next step I put my feet under me and tried to keep a good posture. I do not know if I did it right but guess what my pain almost went away i could breath and I finished my entire run. I came home amazed and I started reading and looking a videos on U tube on Chi Running. Since then I am getting better at it . I resized that over the last year all I needed to learn was how to run this technique. Chi Running technique is working for me and I highly recommend it. Also then pace of the Couch 2 5K and I believe Sparkpeople 5k rookie works with you to get stronger slowly. I have used all the information I have found with the links you coach gave you she gave me and IT all helped as well. Icing and rest days are all very importain. Please check it out and view all the videos you can muster to learn and then start trying it . go slow I promise you will seeps up. I am proof that it works.
Today I completed Week 7 day 3 today of Couch 2 5K . I ran for 25 full minutes without stopping. Pain free in terms of shin splints ect with normal pains like everyone gets with a good workout you legs getting tired and tight and feeling like jello at times. THese are great feeling to have let me know I am doing it.
The last 2 runs in week 7 I have showed a lot of tolerance and bravery and even though it was windy and cold, raining one min, sleeting the next and snowing in the next minuet, I persevered and got week 7 done. It has been twice this week braving cold wind rains sleet and snow. Running against those high winds were so hard. I hope this week is easer. I am suer it can't be any harder right? I figure when I get a good sunny day with not wind i will be so much faster and a lot less winded!! LOL!
I did 2 days in a row this weekend so I would finish my 8th week with next Sunday May 6,2012 as it will be my last day and my first 5 K race.
current weight: 166.5
Fitness Minutes: (18,533) Posts: 2,950 4/28/12 9:22 A
Everything I have been reading suggests to stretch AFTER you work out/run while your muscles are warm. Stretching before hand can actually do more harm than good.
Start with a brisk 5 minute walk BEFORE you start your training sequence. I've used two different smartphone apps for 5 k training and they have both said to start with a brisk 5 minute walk, then you start your 1.5 minute walk, then your 1 minute jog.
When you're just starting out, you shouldn't just run. It's important to ease into it.
I hope this helps and that you can resume your training!
Some apps to check out - active.com's Couch-to-5k (iPhone), C25K free & pro Guy Hoffman--creator (Android), and also, http://www.c25k.com/ -- subscribe/download Robert Ullery's C25K training podcast. Great running tunes, as well as cues when to walk/jog, and encouragement. :)
GW:130 by 6/15/12
I can do all things through Christ which strengthens me. Phillippians 4:13
"Far away in the sunshine are my highest aspirations. I may not reach them, but I can look up and see the beauty, believe in them and try to follow them where they lead." ~Louisa May Alcott
"Shoot for the moon, even if you miss, you'll fall among the stars"
Ok, lets assume it isn't the shoes? Are there ways I can work to improve shin splints if it isn't a shoe related issue? Keep stretching, strength training and C25K training as I can? Resolve to 8 months of training?
Pounds lost: 39.0
Fitness Minutes: (7,725) Posts: 129 4/24/12 9:02 A
Thanks for the links....good stuff! Will definitely add the stretches to my routine and see if it helps. And I think it's time to invest in a good pair of running shoes and retire my old ones...I'll use them for my "time to cut the grass" shoes!
Don't expect a good day...make one!
August Minutes: 30
Fitness Minutes: (18,533) Posts: 2,950 4/24/12 8:44 A
5-6 years is pretty old for shoes. They can look nice and clean, but the support breaks down. I was also wearing the wrong shoes for a long time that messed up my knees. Depends on what kind of alignment you have, such as a pronation and supination. I added a link that explains: www.thestretchinghandbook.com/archiv es /pronation-supination.php Makes a huge difference when selecting shoes. People at running stores can help you figure out which shoes work best for you. You can also look at your shoes and see how they wear. Do they wear on the inside, outside, evenly...
Pippamouse -- I know where you're coming from!! I've barely progressed to Day 2 Week 2. But every single training session, I do have some pain in my shins (not too too bad, though). My main pain issue is my knees!! They even hurt during everyday activities now...kind of a minor dull ache. I make sure I stretch thoroughly before and after each session, and I do have a pair of running shoes that I wear (granted, they are about 5-6 years old!) Could improper shoes be affecting my knees??? I don't know of any stretches to do for sore knees...what do you guys think?
I agree with hulagirlheart1. A good pair of shoes can make a huge difference. I go to a local running store and those guys always know the perfect pair for me. I run like a horse, except not graceful. The shoes make me feel like I am on air:) They are pricey and I have to remember to replace them. In the past I would get shin splints immediately and would stop. I haven't had them with the new shoes.
I had this problem my first few weeks of the program. I would be able to finish through the pain but hardly able to make it up the stairs of my house when I got back. I began stretching REALLY well and it helped a little but not enough. Finally, after much prodding from friends, I went to an athletic store and had my feet and gait evaluated and a shoe type recommended to me. I had bought new great running shoes before I started but they were NOT great for ME! I forked up the money for a new pair of running shoes that were just right for my foot and gait. NO MORE PAIN!!!!!!! Best 115 dollars I ever spent. Get new shoes :) (or at least have your feet/shoes checked to see if that may be the problem) Good luck!!
He who conquers others is strong; he who conquers himself is mighty. -Lao Tzu
Last week I started out with week one. I was able to jog for about 45 seconds before shin splints made me stop. I continued to walk and I do cardio. I improved my warm up/stretching before starting and I have made progress. Today I ran for a whole minute, but I could only do that twice before the fiery pain started in again. How long until I can actually follow the training? at this rate I feel like it will be 8 months instead of 8 weeks. It seems like everyone else can just get up and run but this is such a struggle for me.
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