Getting back into running?

shunsoku

Hi mfp folks! I have a question: what is the best way to get back into running?

I used to run cross-country in high school (so, 4-5 years ago); I was never very fast (9-ish minute miles), but I could easily push out a 7 mile run. Since then, I've casually run a mile or two here and there amidst horrendous shin splint pains. For the past 3.5 months, I've been working out hard, and I'd say I'm in pretty good shape. Elliptical, spinning, weight training, etc.

Is there a strategy for getting into actual pavement-pounding running? Or should I just wing it?

PBmaria

Number one thing: GOOD RUNNING SHOES!!!!!!!!
Number two: stretch lots before and after

And I'd say just go for it in small increments so you don't get injured. Keep track of your weekly mileage and don't increase it by more than 10% to make sure your body gets used to it

Best of luck!!

hooma

Google "Couch 2 5 K" and once you get that try "Bridge 2 10 K" and you'll be back to running 7 miles at a time in no time!

RMinVA

A lof of people like the Couch to 5k (C25k) program.

I just started running in intervals of 2-3 minutes followed by a walk break of the same length of time, and repeated until I had run for a total of 15 ins. Over time, the intvervals got longer, and the rests shorter until I was running continuously for 15 mins and I just went on from there. When I started training for my first big race, I looked on line for free training plans, and really like the ones from runnersworld.com.

Some basic rules of thumb though:

Don't increase your distance more than 10% per week...that is a sure way to injure yourself

Pace yourself and go the distance. The speed will come later. A lot of people just try to go too far too fast when they start and wind up injured or "can't go the distance" and get frustrated. Unless you are doing tempo or interval runs, your regular pace will actually be a bit slower than a targeted race pace.

Get fitted for shoes if you are serious: can make all the difference in the world.

Good luck and have fun!!

SueInAz

I've just started running myself within the past few months and I've actually read quite a bit that says that stretching before running doesn't really help, might actually cause injuries, but stretching after is important to aid recovery and help prevent injury. You're better off starting off with a warm up walk than stretching.

My best advice is to start slow. Shin splints are caused by one (or both) of two things: a running surface that's too hard or trying to do too much too quickly. C25K is a good program and it will get you back into the swing of things fairly quickly. You can jump ahead a week or two, but I wouldn't start past week 3. Also, do not run more often than 3 times a week, with a day in between, for awhile. You need to give your joints a chance to get used to running again.

jeffrodgers1

I've just started running myself within the past few months and I've actually read quite a bit that says that stretching before running doesn't really help, might actually cause injuries, but stretching after is important to aid recovery and help prevent injury. You're better off starting off with a warm up walk than stretching.

My best advice is to start slow. Shin splints are caused by one (or both) of two things: a running surface that's too hard or trying to do too much too quickly. C25K is a good program and it will get you back into the swing of things fairly quickly. You can jump ahead a week or two, but I wouldn't start past week 3. Also, do not run more often than 3 times a week, with a day in between, for awhile. You need to give your joints a chance to get used to running again.

Actually there are multiple causes of shin splints as shin splints is a catchall diagnosis.

Typically they are one of the following reasons;

1. Too Much, Too soon. As one poster mentioned never exceed your previous weeks mileage by more than 10%. It causes Overuse injuries.
2. Improper footwear - worn out shoes lack support and I refer to them as dead shoes. A dead shoe is any shoe which has more than 300 miles on them. They should be replaced.
3. Improperly fitted shoes. Worth the money to go to a running store and get fitted with the proper shoes for your activity and your feet. You would go running in golf cleats or bowling shoes would you? Of course not... a golf cleat isn't for running, neither is a court shoe etc. Get a RUNNING SHOE which is meant for Forward motion. Also get one that is intended for your feet... do you pronate? do you suppinate? are you a fore foot runner or a heavy heal striker? Someone who is trained in running mechanics, can advise you of the correct type of shoe YOU need.
4. Mechanical defect in your form. Running incorrectly happens to many people. Correcting a flaw in your gait, can save you considerable discomfort and pain. A gait assessment from an Orthopedist, Sports Doctor or Sports Physiotherapist can help diagnose these and put them to rest.
5. Improper training techniques/Road Surfaces. If all you ever did was run down hill or run on crowned road surfaces, you would expect to run into problems. This is often ignored in assessing an injury.

I usually recommend C25K courses for those people who don't have a readily available running store. Most Running stores are now offering clinics on Learn to Run, or 5K clinics. The advantage of these is that you get a reasonable schedule (prevents too much too soon), you get coaching (someone who can guide you in your running and may be able to prevent injuries) and someone who might notice a flaw in your technique. Additionally you end up with a scheduled appointment every week to go and run (the clinics I instruct are two days per week (Wednesday nights and Sunday mornings)

Good Luck!