For the shin splints - be sure to stretch your calves very good after your runs. Also so some calf strengthening exercises. I was prone to them when I started and got then very bad - now as soon as I start to feel the twinge I stretch, foam roller, epson salt bath.
Fitness Minutes: (7,271)
304 8/1/14 11:48 P
I do have some awesome Asics running shoes that I adore. They are beginning to wear out though. I do know that is part of my issue. They're not totally worn out yet but the do have some miles on them and will have to be replaced in the next month or so. I don't have pain when I do any other exercise and my doctor told me I'm probably just prone to shin splints. I don't know for a fact if the pain is necessarily a bad pain or if it's just par for the course since I'm still learning about running. When I first got back into it my legs majorly hurt to the point of tears but I knew if I stuck with it then it would get much better and it has. My legs are now sore after a run but it feels more normal now. I'm wondering if the pain I feel is more of that. It's my legs adjusting to an increased distance and it's my body letting me know it's getting uncomfortable.
I'm trying to set aside money to get new shoes because I'm sure that will be a big help. I'm also going to try some interval training to see how it goes. My puppy is now old enough to run with me so I'm hoping bringing him along will be some added motivation. Unfortunately I don't have a running buddy at the moment since I moved to Kentucky two months ago and don't know a ton of people yet. I have started searching for a running club to join. I found a good one but they meet while I'm at work so obviously that won't work. I don't listen to music when I run but perhaps that would help as well. It's certainly something to try.
I've been stuck at my one mile plateau for a month now and I am definitely ready to get past it so I'm open to trying anything.
Fitness Minutes: (31,253)
8/1/14 12:32 P
I agree that it's likely mostly a mental block. I had a good friend who could not, for the life of her, get past 4 miles in a run. So I mapped out a 5-mile course for us, went running with her, refused to tell her when we hit the 4-mile mark, and she made it. Since then, she's had no trouble with distance.
If you don't have a running buddy you can go out for a longer run with, can you switch up your route, so you're going maybe .75 miles out, and then have no choice but to come back those .75 miles? Do you listen to music when you run? Maybe switch that up, too--put on something you really, really love that will last however long it takes you to run 1.5 (or so) miles. Also, try slowing down. Maybe you're running too fast to cover that longer distance. And as others have suggested, it's perfectly okay to do run/walk intervals, too, if that's what works for you.
I would say, though, that if you're experiencing *pain* when you run, that's important to pay attention to. Are you wearing good running shoes that aren't too old? Do you have pain during any other activities? Have you talked to your doc?
Fitness Minutes: (7,271)
304 8/1/14 12:20 P
Thanks everyone! I definitely want to keep running because I have an ultimate goal of a half marathon that I'm working towards. I was running over 3 miles before I went on my hiatus. For some reason I'm just having a really hard time getting back into it. I'll try intervals and see how it goes. I've done C25K before but I didn't stick with it because I always wanted to run further than the allotted time. Perhaps I should just be patient and trust that it'll work for me.
I agree with both - try a run walk for the 5k - I do this for my 10k's and I plan on doing it in my half. Also try a different route that you don't know the mileage - don't use a program that tells you distance. See if you can find a running buddy. I have a girlfriend that I run with and we push each other. Change things up - try the run/walks for a longer distance one day and the next run day try the straight one mile (building to make it longer.) but try picking up the pace. Just try not to get frustrated and keep up.
Fitness Minutes: (185)
8/1/14 9:39 A
I agree with both previous responses, so much of it is really a mental game. My stopping point for a run is almost always when I can hear myself huffing and puffing away - my solution: I pop in my headphones and play my music as loud as I can stand so it drowns out the sound of my breathing - otherwise I psych myself out and stop.
Here's my running journey: A few months ago I went to the local high school track to see my time on a mile run.. well, after 1 lap around the track I dropped to a puddle of mush and couldn't go any further. That's when I decided I needed a regimented program to help me build up my endurance to run further than a quarter mile... There are a bunch of 'running coach' programs out there, but the one I swear by is couch 2 5k... I used the app on my phone and the little voice would tell you to start running or to slow down and walk... I'm the type of person that needs structure to accomplish anything so this really worked for me. Now that I've completed a 5K I have to find a new challenge, otherwise I'll just stay stagnant so 10K it is!
I think it's all about finding what will work for you...for me it is structure and REALLY loud music!
Best wishes & good luck!
Fitness Minutes: (195,365)
8/1/14 6:13 A
it still sounds like a mental issue to me. Your brain is saying, 1 mile, all done and then your legs start hurting, not because you're injured, but because your head thinks you're done. Do you have an experienced runner friend who can pace you and distract you with conversation past the 1 mile mark? Most runners find the first 3 miles or so to suck, so if you can slow down, relax, and distract yourself with music, scenery watching, or conversation, I think that can help you get past your plateau.
Rather than running continuously, why don't you try intervals of running and walking. Run 2 minutes, walk 2 minutes, repeat. Not only will you get in a run of more than 1 mile in total in a workout, but it will gradually build leg endurance while managing impact.
It should also allow you to cover the 5K in a reasonable time.
Fitness Minutes: (7,271)
304 7/31/14 10:25 P
I'm stuck. I got back into running about 2 months ago after taking a short hiatus from exercise. Obviously, when I got back into it, it was rough. I'm doing a lot better now. I'm in a lot less pain and my time is improving. I'm super stoked about that part. However, the part where I'm stuck is that I've seem to hit a sort of running plateau. I can't run past a mile no matter how hard I try.
I set out for a run tonight and I felt great. My legs felt strong and my lungs were clear. I got into a rhythm and I really felt like I could go further. Then, like clockwork, my legs just felt they couldn't go any further at a mile. At first I thought it was all mental and I just needed to push through this wall but when I try to push harder my legs begin to hurt and it worries me. I was able to run 1.5 miles one day but haven't been able to do it since. On a good day I can go 1.08 miles.
I just really want to get past this hurdle. I'm participating in a 5K on August 9th. I thought I'd be ready for it but I'm definitely not going to be running all 3 miles by then.