Can you help me with a running plan?

miissalexandria

So, I'm finally to a point where I am conditioned to do something I previously thought I hated... RUNNING! But now I have a problem. After about a week or running, I started to get shin splints. So I just stopped. I felt sort of defeated, and have kept doing cardio in other ways. I was talking with a friend of mine about it and she said that I was doing too much too fast. She suggested that maybe her husband(who loves running) could put together a running plan for me, be alas, we moved and that no longer is an option.

I figure that I may have someone in the internet MFP world that may know there stuff and can help me out. If not flat out tell me what to do, maybe give me some tips or something. I'd really like to be able to run without these painful shin splints.

So far for the past week, at the end of my workout, I've been running 10 minutes on the treadmill. So far no problems. Also incase this comes up, I did invest in some good running shoes.

Have a great day all, and TIA for any help

glevinso

How much are you running to cause the shin splints? What are your shoes like? Are they properly fitted running shoes?

miissalexandria

It was probably 7 months ago I had this issue(though it wasn't the first time) I try to do 30-40 minutes of cardio on my gym days so that would be about the amount of running I was doing 3 days a week. Currently I have the Nike Pegasus 31 shoe. I have no idea what would qualify as a properly fitted running shoe. (just being honest) I always detested running in the past, probably because I never worked out and was a smoker.

SueInAz

There are some great plans out there. If you are just starting to run I suggest a couch to 5K type of plan. There are several that have phone apps so you'll be told exactly when to run and when to walk as you go along. I tried out the Zombies 5K app last year when I was starting to run again after a foot injury and it was a lot of fun. A great story with your music mixed in.

The best running plans will have you running no more often than every other day. You need a rest day for your body to recover. Implied with this is that you shouldn't be doing anything else that has you bouncing or jumping on your rest days. If you want to do something else those days stick to biking, walking, swimming, yoga, weight lifting, etc.

You should also not be running fast. The recommended pace is one at which you could carry on a conversation with a person running next to you. You're working to build up endurance, not speed. Speed will come much later.

The shin splints could either be because you were running too far at first or too often. They could also be from taking strides that are too long and landing on your heels. Aim for short, quick strides. The recommended cadence for all runners is 180 steps (both left and right) per minute. Music at that pace is helpful to keep you at that pace. The could also be because you're not wearing the right shoes for the way you run and the way your foot is formed. If you want to keep running, and you haven't done this yet, go to a store that's dedicated to running and have your gait analyzed. They'll recommend a few shoe styles to match.

glevinso

miissalexandria wrote: »

It was probably 7 months ago I had this issue(though it wasn't the first time) I try to do 30-40 minutes of cardio on my gym days so that would be about the amount of running I was doing 3 days a week. Currently I have the Nike Pegasus 31 shoe. I have no idea what would qualify as a properly fitted running shoe. (just being honest) I always detested running in the past, probably because I never worked out and was a smoker.

Honesty is what we need here to help! Best thing to do is to find a local running store and have them look at how you run, look at your feet, etc and they can recommend shoes that are right for you. Not every running shoe is made the same way and for the same purpose.

WhatMeRunning

It sounds like you're pretty new to running, and perhaps 30-40 minutes of running is a bit much for just starting out? Have you looked into C25K (Couch to 5k)? It is a program guiding people new to running to a point where they can run 3.1 miles...about 30-40 minutes. But this is over a span of several weeks building to that point.

rileyes

The short and quick strides relieved shin pain for me. I just counted my stride (on the treadmill) and I am at 170 steps. It feels awkward to run like this but shooting for 180 just may be the answer. And if the seasoned runner does it... Also the shoes! Did you go to a running-specific store where they test you on a treadmill? Roadrunner will custom mold you some inserts. They will also fit you with shoes that target your needs (minimal, neutral, over-pronation). I bought running shoes (4 pairs) from Nordstrom, DSW and Dicks. They are all sitting in their boxes ready to be returned. The ones I am keeping are from Roadrunner.

getalife9353

Properly fitted running shoes and shortening my stride, so I wasn't landing on my heel, seems to have worked for me. Go to a specialty running store to get fitted for the proper type of running shoe for you. There is a reason all of the manufacturers have a number of running shoes. Different shoe structure to address all of the different running forms that we have. Look into a beginners running program. Either something like the Couch to 5 K, or your local running store may have programs, if you are more inclined to a group activity.

WhatMeRunning

rileyes wrote: »

The short and quick strides relieved shin pain for me. I just counted my stride (on the treadmill) and I am at 170 steps. It feels awkward to run like this but shooting for 180 just may be the answer.

Do be careful not to increase stride too much too quickly. When I first checked my cadence I was at 163. I'm just now breaking 170 myself. I started by increasing 3 or 4 strides/minute each week, but on my second week felt some pain on my foot. This healed quickly (luckily). So build slowly adding just a couple strides at a time and run that way for at least a week to adapt to it. Better slow and steady than too quick and maybe injured.

WhatMeRunning

Oh, and do that on your shorter runs. Never a long run. Very important.

_runnerbean_

I found running downhill too fast triggered shin splints for me. Since I have started easing up on the downhills I have not had any more problems. I would recommend a walk/run programme like couch to 5k. If you are

_runnerbean_

Sorry- part two! If you are running on a treadmill set it to a small incline. It will make it more similar to running on a road (which is rarely completely flat). Enjoy your running

miissalexandria

Ok. So far I've gathered I need to go to a running store to do all of the above concerning the way I run etc, for the right type of shoes. And not focusing on running fast, but on short strides. Which is interesting, the strides part, as I thought having longer strides was something I should be doing/have. What would you all consider "fast" on a treadmill. I also understand that for people who are taller/have longer legs (or the opposite) it could be different. For me a 6mph on the treadmill is fast. 4.5-5 is a good pace for me(at least *i think*). When I was getting shin splints I was really pushing myself hard to get under a 10 minute mile. Not good huh? at least for now. I have heard of the c25k thing and have "started it" but haven't finished it because the back and forth running thing (at least on a treadmill) is a pain. Although at the gym I go to now they do allow us to drop our kids off and run outdoors as long as we keep our phone with us. So maybe I can try it outside?

grimmeanor wrote: »

rileyes wrote: »

The short and quick strides relieved shin pain for me. I just counted my stride (on the treadmill) and I am at 170 steps. It feels awkward to run like this but shooting for 180 just may be the answer.

Do be careful not to increase stride too much too quickly. When I first checked my cadence I was at 163. I'm just now breaking 170 myself. I started by increasing 3 or 4 strides/minute each week, but on my second week felt some pain on my foot. This healed quickly (luckily). So build slowly adding just a couple strides at a time and run that way for at least a week to adapt to it. Better slow and steady than too quick and maybe injured.

I will count my strides on friday(next gym day) to see what I'm doing. I had never thought about it before. I'm a completely new runner.. or want to be runner

SueInAz

rileyes wrote: »

The short and quick strides relieved shin pain for me. I just counted my stride (on the treadmill) and I am at 170 steps. It feels awkward to run like this but shooting for 180 just may be the answer. And if the seasoned runner does it... Also the shoes! Did you go to a running-specific store where they test you on a treadmill? Roadrunner will custom mold you some inserts. They will also fit you with shoes that target your needs (minimal, neutral, over-pronation). I bought running shoes (4 pairs) from Nordstrom, DSW and Dicks. They are all sitting in their boxes ready to be returned. The ones I am keeping are from Roadrunner.

I love Roadrunner! I had them do the molded inserts for me during my last fitting in December and the teeny little niggle in my right knee (I probably ran in the last pair a little too long) completely disappeared. I love their return policy, also. I've had to return pairs a few times and there's never a problem, even after 2 months.

I agree that the short, quick strides take some getting used to but they are so energy conserving. I got a new Garmin in March that measures cadence and I was pleased to find out that I'm hitting 178-182 without even thinking about it anymore. It's become my natural stride.

mwyvr

In addition to working on cadence (strides per minute), shoes, and the rest -- you might consider changing where you run.

Instead of a treadmill, go outside and find a nice trail.

Seriously... I found trail running was just the ticket to ease back into running. Perhaps it was less pain, perhaps it was more a psychological boost, but more likely a bit of both - running on trails seemed to bother me less.

700km later I don't care what I run on - trails or not, both are the same to me - but I still prefer running trails and forests for mental stimulation and a different view.