C25K Re-Newbie

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Tamois
Tamois Posts: 64 Member
in Fitness and Exercise
I started C25K back in May last year and did really well ok. I got to week 4, then developed shin splints. Then an old knee injury (too much skiing and Step classes in the 80s!) reared its head and I couldn't go back to it. Since then I've been walking, I do 4 miles in an hour, usually road walking up and down hills. But it's not getting rid of the weight like running did and I really miss running.

So I have knees that hurt occasionally but I have knee supports for them, I'm fairly heavy at 201 pounds and 5'6" and I'm 45. Would you recommend I do C25K again? And if so any hints and tips about things not hurting and not getting shin splints again? Oooh also I should mention that I'm a chef, on my feet all day for long shifts and I have verrucas too!

Replies

  • Brianna716
    Brianna716 Posts: 303 Member
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    I use a foam roller after running and I've never had shin splints. I'm no expert though, this is my second attempt to finish C25K.
  • mreeves261
    mreeves261 Posts: 728 Member
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    I would say give it a go. You've been walking and apparently built up to a good speed. FYI 4mph is my running speed, I'm 5'4".

    Here are just a few things I would suggest:
    A - Get fitted for shoes at a running store. You don't have to buy them there because they will be expensive.
    B - Like the other poster said, foam roller, it's your friend. You Tube would be able to help with the "how to" part.
    C - Although you may think you are going slow, try going slower.\
    D - Look at running books. It sounds silly but reading Chi Running helped me tremendously. I am by no means doing exactly their method but there were some good things in there for me.
    E - DON'T give up!!!

    I didn't realize this until I ran my first race, running is 80% mental. Yes there are pains and aches and other things that may arise and sideline you for a while. Some where along the line you have to figure out where the signals to stop are coming from, are they coming from you quads or are they coming from your head? 99% of the time FOR ME they are coming from my head. Running is very therapeutic, especially for people with intense jobs such as yourself. Try to think of running more as therapy and less of a way to burn calories and I bet it will get a lot easier.

    Good Luck to you! Feel free to send a FR, I will help any way I can.
  • Greytfish
    Greytfish Posts: 810
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    Foam roller is ok for relieving some of the symptoms of shin splints, but does not prevent them. They're tiny microfractures in the bone. The best thing to do is to not develop them, especially if you've had them in the past and are more prone.

    1) Do simple exercises to strengthen your anterior (front) calf muscles. Almost all shin splints in new runenrs are from muscle imbalance in the calves. The rear muscles are the ones you use all the time for walking and are larger, so they get strong with minimal effort. The anterior muscles control things like plantar and dirsiflexion of the foot/ankle.

    2) For both your shins and your knees, try soemthing like a stationary bike (not the recumbent kind) It's low impact and is excellent for strengthening the small stablizer musles in the legs and for strengthening the muscles around the knee. You knees are like boxes held together with ligaments and muscles. If you have bony damage, you're probably stuck with it for a while, but keeping the soft tissue conditioned can relive symptoms.
  • bfitnbfab
    bfitnbfab Posts: 79
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    I'm on my first attempt, 2nd day. I used to run daily about 15 years ago when I was in the Army but after I got out said I would never run again. I need to work on my cardio conditioning for MMA so I've decided to give it a try again.

    I would consult with your doctor or a specialist to see what you can do to strengthen your ligaments and muscles around your knees and calves as well as anything you can do for recovery ie icing, heat therapy or something along those lines.
  • Tamois
    Tamois Posts: 64 Member
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    Thanks so much for all the info. I feel very motivated to get up in the morning and do D1 W1 of C25K before work. I've learnt I need to do stretches before I run and afterwards as well but I think the best thing I've learnt is to slow down! My running pace was 8 minute mile last time, obviously the walking bits were much slower. Will aim for slow and careful. Thanks so much everyone
  • mreeves261
    mreeves261 Posts: 728 Member
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    Thanks so much for all the info. I feel very motivated to get up in the morning and do D1 W1 of C25K before work. I've learnt I need to do stretches before I run and afterwards as well but I think the best thing I've learnt is to slow down! My running pace was 8 minute mile last time, obviously the walking bits were much slower. Will aim for slow and careful. Thanks so much everyone

    Make sure you are not doing static stretching!!! Static stretching before your body is warm will lead to injury. Save the static stuff for AFTER your run.
  • Brianna716
    Brianna716 Posts: 303 Member
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    8 minute miles? I would burn out too! I was never a runner though. I run at 4.5 mph (I'm 5'3", 13:20 minute miles) although last night I did a minute each of 5, 5.5 and 6 mph. (12:00, 10:53, and 9:59 minute miles, respectively). Have you had your form evaluated? Most of my focus when I'm running is on my form- if I forget about it for too long I find I start running sloppily.
  • Greytfish
    Greytfish Posts: 810
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    Make sure you are not doing static stretching!!! Static stretching before your body is warm will lead to injury. Save the static stuff for AFTER your run.

    This.

    Also, slow your run pace way down and start by pushing your walk pace instead. Less stress and less injury.
  • scottyg70
    scottyg70 Posts: 388 Member
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    I'm probably echoing what other's have posted, but I would do it again. But take your time with it. If you reach a week or a workout that is really hard, then repeat it until you feel you can move on.

    As for the shin splints. There are a number of factors. Your footwear being the most important. If you have the money and are serious about running, go to a local running store and get FITTED with a good pair of running shoes.

    Another poster had some great advice about strengthening your legs, particularly your calf muscles and lower legs. Get a resistance band and, while standing, put it over the shoe laces of your shoes. Then bring one leg up, bending at the knee. Do this for 20 reps per leg and you should see a difference in a few weeks.

    If you're running on sidewalks, stick to the asphalt, it's easier on your legs. If you have trails, those are even better (watch out for roots and other trip hazards). Try slowing down or decreasing your distance also. It sucks to run slower (if you're looking to increase your pace) but normally an injury is a result of increasing your distance or pace too quickly.
  • seddo
    seddo Posts: 9 Member
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    Hi

    I'm pretty much in the same position as you. I just completed my W1D2 and find my left knee appears to be suffering. there a kind of pulling at the back of the knee with a little pain.

    I've read through all the response posts here and there is really good advice and information and I've learnt the following things that I'm going to put into practice straight away;

    - pay more attention to my stretching
    -buy a foam roller and learn how to use it effectively
    -use my stationary bike on my rest days
    -run slower (i'm running at about 10:20 minute mile)
    -have my form evaluated
    -check my shoes
    - support the knee

    So much useful stuff especially as I have never run before!
  • eldamiano
    eldamiano Posts: 2,667 Member
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    Cycling?
  • Greytfish
    Greytfish Posts: 810
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    Cycling?

    Cycling makes a very good cross training exercise for non running days. It's good for strengthening the stabilizer muscles around the knees and preventing IT band issues....but it's going to also build mostly quads and calf muscles, not the front lower leg muscles that protect you from shin splints.

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