Need some advice from experienced runners

ChrisC_77 · January 2013

I am looking to run a 5K this spring. I can run about 2 miles at an 11minute mile pace. A few weeks ago I ran outside on the pavement for 1.8 miles. I am new to running regularly. My legs and shins were very sore for about 2-3 days. Is this part of the body condition process and you will eventually strengthen those areas and you body will adjust? Or is this a concern.

What adivce do you have for training? How many days per week should I run and how often should I try and increase my distance?

mkingraham · January 2013

Have you been fit for running shoes? I had similar issues until I got properly fit for running shoes. Each person runs differently and there are specific types of shoes you would want to wear to correct your run. Any running store should be able to fit you. It is totally worth it!

As far as how often to run- I would say 3 times a week, and you shouldn't increase your distance by more than 10% a week. I find that in the beginning I try not to increase my mileage by more than a quarter mile, which is obviously more than 10%, but most things you read will say 10%. Great job and keep it up!

jfang86 · January 2013

Leg soreness is a little vague but shin splints imply heelstrike problems. Both imply general running form issues. In general, most runners should be running with a mid- or forefoot strike. That means that rather than hitting the ground with your heel and rolling to your toes, hit the ground with the middle of your foot or ball of your foot. This reduces the shearing impact on your shins from harsh impact against the pavement.

Part of the reason you likely have a heelstrike is that your stride is too long. Shorten your stride and you will naturally strike the ground with more of a midfoot strike. This does mean you will be going slower. That's totally okay. Work on improving your running form with a gentler midfoot strike and then you can increase running pace by increasing leg turnover (rather than stride length).

You may also be pronating/supinating, depending on your leg soreness. More information would help there.

badbradclark · January 2013

When I started running, I had pain in my knees, pain in my back, and pain in my ankles. It took a few months until I was running completely pain free. I was in okay shape, but I had never run any significant distance before that. Pain and discomfort will happen until your body and muscles are conditioned to running. I used Aleve and Ibuprofen to help reduce pain. So even if you have pain, stick with it. It will get better!

As for training advice, there are so many resources and plans, that it really is up to you to figure out what works best for you. There is no one way that works best and it may take you several attempts to figure out what works best for you.

That said, I love interval work outs and try to do at least one a week. Intervals are short bursts of sprinting followed by a time period of easy walking. But nothing beats simply getting on the pavement and pounding out miles.

Good luck and hopefully you'll get bitten by the running bug!

M_lifts · January 2013

I would say a good warm and cool down will help to prevent injury. You dont need to run more than 3 times a week. have you looked into the couch to 5k programme? You could probably skip to week 5/6 but its a great programme to ease you into running for longer.

Getting measured for shoes is also a good investement- it will prevent injury as will correcting your form.

Good luck for your 5k.

NJL13500 · January 2013

I second that running shoes are NOT a place to save money. You can also get inserts to make them have more cushion. Your legs and shins will be sore at first. It will go away if you keep at it. The pavement is hard on your body.

There are several good beginner training plans available.

www.coolrunning.com has a lot of great advice for training and new runners.

I am currently training for a half marathon myself and following a Hal Higdon plan from www.runnersworld.com.

Good luck and 2 miles at an 11 minute mile is great! Good luck on your 5k!

evilmj31 · January 2013

Have you been fit for running shoes? I had similar issues until I got properly fit for running shoes. Each person runs differently and there are specific types of shoes you would want to wear to correct your run. Any running store should be able to fit you. It is totally worth it!

As far as how often to run- I would say 3 times a week, and you shouldn't increase your distance by more than 10% a week. I find that in the beginning I try not to increase my mileage by more than a quarter mile, which is obviously more than 10%, but most things you read will say 10%. Great job and keep it up!

This is just what I was going to say. I had shin splints when I first started and a runner friend of mine sent me to get properly fit for running shoes, what a difference. It appears I pronate..lol. almost immediately the pain went away.

I did the learn to run program with the Running Room here and they said the same thing as above, do not increase more than 10% a week and 3 times a week is good training schedule.

nikki_mar · January 2013

Leg soreness is a little vague but shin splints imply heelstrike problems. Both imply general running form issues. In general, most runners should be running with a mid- or forefoot strike. That means that rather than hitting the ground with your heel and rolling to your toes, hit the ground with the middle of your foot or ball of your foot. This reduces the shearing impact on your shins from harsh impact against the pavement.

Part of the reason you likely have a heelstrike is that your stride is too long. Shorten your stride and you will naturally strike the ground with more of a midfoot strike. This does mean you will be going slower. That's totally okay. Work on improving your running form with a gentler midfoot strike and then you can increase running pace by increasing leg turnover (rather than stride length).

You may also be pronating/supinating, depending on your leg soreness. More information would help there.

This^^^^ right here is what I needed to hear. Thanks!

moustache_flavored_lube · January 2013

As others have indicated work on form, get good shoes.

Stretch, strengthen, and foam roll

Getting your body adjusted or to running is a rough and delicate process, you have to be careful, and deal with a little pain.

Concentrate on building distance until you can run for at least an hour with out stopping. Try taking your pace down to 12 minute miles, often a small decrease in pace will greatly reduce the stress on your body while not impacting fitness gains much.

Run as many days a week as your body can handle (I would say between 3-5 is ideal) non impact cross training, yoga, and strengh training 3 times per week to fill in the off days

ChrisC_77 · January 2013

Leg soreness is a little vague but shin splints imply heelstrike problems. Both imply general running form issues. In general, most runners should be running with a mid- or forefoot strike. That means that rather than hitting the ground with your heel and rolling to your toes, hit the ground with the middle of your foot or ball of your foot. This reduces the shearing impact on your shins from harsh impact against the pavement.

Part of the reason you likely have a heelstrike is that your stride is too long. Shorten your stride and you will naturally strike the ground with more of a midfoot strike. This does mean you will be going slower. That's totally okay. Work on improving your running form with a gentler midfoot strike and then you can increase running pace by increasing leg turnover (rather than stride length).

You may also be pronating/supinating, depending on your leg soreness. More information would help there.

I do have significant pronation in my left foot and always have.

Need some advice from experienced runners

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