Running after stress fractures

pbandz

hi all, thanks for taking the time to check out my post. For years I was a regular runner, I ran cross country so I was running races often. I developed stress fractures 3 years ago and since then have constantly dealt with shin issues. I'm no longer in running shape but I am 5'1" 114 lb so I'm still slim . I also walk 10k+ a day to maintain some kind of cardio. I was wondering if any of you could help me develop a running plan. for the past two weeks I've run a half mile every other day and haven't had any shin problems. When would it be a good time to increase mileage? Thanks

cheshirecatastrophe

1. The key, as you know, is to build mileage about 800 times more slowly than you want to. I don't know what your non-running fitness is like right now, but if it's pretty good, you might be interested in this stress fx comeback program:
http://www.copacabanarunners.net/i-stress-fracture.html

Otherwise, why not test out C25K? That's pretty much designed to build mileage/fitness slowly enough to avoid injury.

2. "Shin issues"--do you mean like shin splints? I am of the opinion (based on experience) that *most* common running injuries are a combination of overtraining and weak/inflexible hip muscles. The MYRTL exercises combined with religious foam rolling have kept runner's knee, ITBS, shin splints at bay for me when those all used to be problems:
http://www.njsportsmed.com/files/myrtl_routine.pdf

Good luck!

pbandz

Thank you so much