Running - A Thank You!

Dragonnade
Dragonnade Posts: 218 Member
in Fitness and Exercise
To everyone who recommended going to a proper running store and fitted for trainers.

To everyone who said that shin splints were likely caused by landing on my heels.

To everyone that recommended C25k.

To everyone that recommended weight training, especially when there's knee issues.

And to everyone that has inspired me to do my own research on this such that I have now found out about changing my gait, the wonders of foam rolling, and all the other minutae involved in knowing How To Run (Properly)!


My fitness wasn't an issue, but my form was. I have gone from just about running 1km on a treadmill before bailing out because of pain in my shins and knees, to intervals covering around 4.5km in 30 minutes (and I know I can run further and for longer but I'm still exploring everything).

I over pronate and heel strike. Proper shoes have largely fitted that.
I have poor knees yet I no longer need a support to do squats and lunges and they just feel so healthy! Healthier than they have in my adult life without a doubt.
I have reduced my stride length to further cut down on heel striking and found it's possible to run just as fast at the same exertion level, your legs just look like Road Runner's.
The shin splints are currently a mild twinge now and that almost entirely goes with a couple of rest days. I'm keeping an eye on it, but I'm not fearful of the damage I may accidentally do to my legs.
And my pace has increased about 2km/h purely as a result of my form being less stressful on my body.

I'm up to 13k so far this week - not all that much, but never underestimate the accomplishment I feel because it is without pain.

I'm now looking forward to properly getting my distances up. My childish self has no sense of restraint and adores endurance.


TLDR: Thank you for telling me how to fix myself. I can go be awesome now! :)

Replies

  • umer76
    umer76 Posts: 1,272 Member
    Congrats for your success! You have listed all the points related to running and the cure for it.

    I can see many issues relevant to me as well. I reached week 6 on C25k but due to knee pain stopped.
  • Dragonnade
    Dragonnade Posts: 218 Member
    It's taken me a full year to get my knee strength up. A few years back I couldn't walk properly and my knee would lock purely because the muscles were so weak. Rehab is Hard as it's all baby steps. Number 1 rule is never to hurt yourself. Squats are fabulous but I can't do them with feet close together as it causes my form to go. I'd rather do lunges, and there's a thing I never thought I'd say.

    Take care of your knees. The alternatives are terrifying.
  • jman369
    jman369 Posts: 10 Member
    Congrats!
    Bought my first pair of "fitted" running shoes a week ago Sunday, ran my first mile on a treadmill the next day, today on my 41st Birthday I'm running a 10K. Crazy, but I'm gonna do it
  • oncearound
    oncearound Posts: 31 Member
    Did you like the C25K program? I have reading the website and I really want to get back in to running and it sounds like a good program. There are so many people that talk about the program, but just wanted the opinion of someone who has used it to get back in to running? Glad to hear the pain is leaving, it makes everything so hard to do.
  • Dragonnade
    Dragonnade Posts: 218 Member
    I'm in the midst of it now (Actually a Zero to 10k prog but the principle's the same). And loving it. Because you don't wipe yourself out, you get regular opportunities to walk and therefore evaluate how your body's holding up, and it's short enough that I'm not knackered after a run so I can go play elsewhere in the gym/outside.

    Definitely think it's great for those whose sum total of running knowledge is that they used to be able to do it before the puberty growth spurt.
  • johnnybowman1
    johnnybowman1 Posts: 14 Member
    Great post. I did my first 10k race of the year last Sunday. I came 107th out of 110 but was reasonably pleased with my time of 68 minutes as I was coming off the back of a cold. Still it's given me an incentive to keep training, get better times and work my way up the leader board!
  • nexangelus
    nexangelus Posts: 2,080 Member
    Way to go, I found changing my running style/form was the biggest issue, no shin splints/achilles tendonitis in a year...loving it!!!

    Beware of over-exuberance, this might cause a sudden twinge of the old injuries...(your childish urge to go faster and further)
  • Dragonnade
    Dragonnade Posts: 218 Member
    Way to go, I found changing my running style/form was the biggest issue, no shin splints/achilles tendonitis in a year...loving it!!!

    Beware of over-exuberance, this might cause a sudden twinge of the old injuries...(your childish urge to go faster and further)

    Very aware of this. Thankfully I'm quite good at self restraint, but mainly sticking to a set programme is BRILLIANT - if I want to run today, I don't get to run tomorrow cos one of those days is a rest day. So I'll have to go row instead, or do weights. Or cycle. Luckily I love a lot of things!


    Can't wait to enter into a 10k or something. Never done any races or anything before! :)
  • Ninguneado73
    Ninguneado73 Posts: 832
    Most appropriate post since I am getting ready to run a few miles out there in the cold!
  • dorothytd
    dorothytd Posts: 1,138 Member
    Your post - and your enthusiasm - are terrific!! Thank you!!
  • pinkraynedropjacki
    pinkraynedropjacki Posts: 3,027 Member
    Heel strike does NOT cause shin splints. I don't heel strike & I got them kinda bad last year. It's from your calf muscles being extra tight & from over training.
  • Dragonnade
    Dragonnade Posts: 218 Member
    Shin splints are a precursor to stress fractures caused by overuse. The act of landing wtih the heel negates the dampening effect of the ankle sending greater stresses through the lower leg. Whilst it may not be the only cause, it's certainly a very bad habit if you want healthy, happy legs.

    And naturally, stretching is vital both for walking the next day and to keep your muscles from tightening such that your joints suffer - most usually in me, my knees.
  • KatjaO
    KatjaO Posts: 71
    Thanks for sharing! I've been looking at the same info and am on my way to your achievements! Wonderful to see a glimpse in the future in your success!

    Congrats!

    To the gym to do some lifting.....
  • johnnybowman1
    johnnybowman1 Posts: 14 Member
    Yes you definitely do get a buzz from doing a race! I personally prefer low-key local races where you just turn up compared to big charity events.
  • katy_trail
    katy_trail Posts: 1,992 Member
    ***LOVE THIS***

    have you tried side lunges?
    https://www.youtube.com/watch?v=FUX6Pz8vV0s
  • Dragonnade
    Dragonnade Posts: 218 Member
    I'm not a fan of side lunges. I find my form tends to go far too quickly (I have the worst balance and coordination in the world. My personal trainer despairs), and with a wide stance squat and weights I'm not really feeling the loss.

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