Runners - I need your help!
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samanthaharri18
Posts: 9 Member
I want to take up jogging as, with the current circumstances, I’ve temporarily moved in with my boyfriend and have been really slack with exercising! I have some running gear with me but I’m a useless jogger, I start going for 10 min runs every 2 days for about a week and a half and then give up because my shins hurt 😆 does any regular runners have any tips they could please share to make me fall in love with running? Thank you in advance x
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Replies
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Look up a couch to 5k plan, and if possible get fitted for a good pair of running shoes.4
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Most people would tell you to, first, get some decent shoes.
I suppose you are not going very far. But you do have shin splints. So having a pair of better running shoes couldn't hurt and, if you are serious, you will one day be running the kind of miles where they are necessary.
When I first started running, I was a two-pack-a-day smoker. A former soccer player. But a serious smoker. I could not go more than once around my apartment building.
So, that's what I did. Once around the building, for a while. Gradually, organically, I began to go further and further.
I think my initial short distances and very gradual increase were key. It kept the thing fun -- or at least not so demanding that I came to dread getting out the door the next day.
KEEP IT COMFORTABLE!
If 10 minutes is all you can do, do that. If it causes shin splits, go less. Then don't push. Keep it at 10 minutes or less until the shin splints go away. You'll know when you are ready to go a bit further.
I see so many people who want to get fit or lose weight after being sedentary go out and kill themselves wanting to transform in a month or two. They start with the best of intentions, and then a month later they have stopped -- and essentially they have accomplished nothing. Fitness takes time. Those people who look like Greek gods did not start working out a month ago, or even six months ago. They have probably committed a life time.
So, you should acknowledge that. It ain't gonna happen over night. You've got to be in it for the long haul, and that means you have to like it. Or, learn to like it. The way it is fun and comfortable is to not push too hard. Not at first. The people who stop, often are working too hard -- pushing to run a 5k in one month, or spending an hour in the gym sweating and gasping! So, the next day they wake up, and the prospect of repeating that torture is looming ... and they really do not want to do it. So, eventually, they don't.
You don't want to be that person. Do less at first and you will do it for longer, which is the key. It will become a part of you, if you let it.
You will get to the point where you can work really hard in a session and like it and have a sense of accomplishment. But that will be when you get in good enough shape to do that. (Hint: Working out is not so painful when you are in shape ... But that takes TIME! Months, at least. Maybe years.)
As for shin splints, everyone gets them at some point in a running career. There is no specific treatment. You just back off on the running until they get better.
Try just running a block every day until the pain goes away.
Or take a week off if it hurts too much, and then start with a one or two-block run.
As I said, everyone (I know) gets them, and they get over them -- if they didn't, there wouldn't be so many runners.
Good luck!11 -
Start with brisk walking. When you can do that for 45 minutes without pain, start adding in short easy jogs. Don't run, jog as easy as you can. Run from one mailbox to the next, then walk to the next, then jog to the next, etc. Gradually increase the distance you run.5
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When I first started running I did the C25K program and got shin splints. A couple things I did to help it go away;
- Got fitted for running shoes at a running shoe store. Best thing I ever did for my fitness.
- Read an article on correct running form. Turns out I was striding too far, slamming my leg down hard and causing stress to my legs. Taking shorter strides and focusing on heal-to-toe landing of my foot was key.
- Take rest days between runs. Over training will do it every time.
Just building up strength in the legs will help. That’s why the C25K program is so good, you build up slowly.
Good luck!3 -
I had horrendous shin splints when I started - echoing the advice to get fitted for shoes (our local store is doing virtual fittings by asking for video of different, specific movements and angles... not sure if others are offering that as well or not). Also, I had a pretty heavy heel strike. I started researching stride and running styles, and ended up at a minimalist running store (my shoes aren’t thin like barefoot, they are nicely cushioned, but they have a lower drop)... between the shoes and the coaching on my stride I was able to slowly transition and can run longer and faster than I thought would be possible! (Longest run has been 4 miles without stopping... if you would have told me that when I first started C25K I would have laughed).
Oh, and compression socks/sleeves are fabulous for both during the run and recovery. You can also ice your shins to help as well.1 -
Good advice above I hope you find something above to help you continue running.
1. Shoes - get a pair fit to your gait and needs. If that can't be done now, get a cushioned pair of new shoes but get a fitted pair once things are back to normal.
2. Use a program such as C25K, which will start you with short running intervals and work you up to running 30 minutes.
3. Run slow. Very slow. You should be able to speak a short sentence out loud while running. If you cannot do this, you are running too fast. You will feel as if you are running too slow but you are not. You need to build up your stamina now. Speed will come later....much later.
4. Don't run more than 3 times a week. You need the rest days to let your muscles heal and prepare for the next run.
Most of all, enjoy the time running.
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Run slow, and even slower. What @PaytraB said about being able to talk when running. By running slow you build the stamina you need for longer runs and your muscles get used to it gradually. There's no point in wrecking yourself. I know it's tempting to go too fast, but it doesn't help in the long run. I started with a run earlier this week with the aim of going slow and finally get further than 5k. Well, my heartrate went to 80% max within 600m and close to 90% for most of the run. I just about managed 5k, and wrecked myself in the process. Stupid. (note: I do know my maxHR, and I'm not super fit at the moment)2
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Thank you everyone! X1
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One thing which helps with shin splints also is to change the angle (ie lift) of the shoe. Whenever my shins start to hurt I make sure to use flatter sandals to walk around the rest of the day. Also, for me it is a SIGN when a pair of shoes has lost their lifetime that my shin starts to hurt. I second the couch to 5K program and even start a little slower and just do 15 minutes of it every day for a week and then the next week do it the way it's written. The rest days are important as well as proper running shoes.0
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SummerSkier wrote: »One thing which helps with shin splints also is to change the angle (ie lift) of the shoe. Whenever my shins start to hurt I make sure to use flatter sandals to walk around the rest of the day. Also, for me it is a SIGN when a pair of shoes has lost their lifetime that my shin starts to hurt. I second the couch to 5K program and even start a little slower and just do 15 minutes of it every day for a week and then the next week do it the way it's written. The rest days are important as well as proper running shoes.
I would not recommend doing C25k daily, even for 15 min, especially if someone is having physical issues. First, be able to walk briskly for 45 min before starting it. Then do week 1 with shorter run intervals to ramp up slower, but keep the same frequency as laid out in the plan.1 -
I don't run - very old injury.
But as mentioned above - walk !
Hiking/backpacking can be very strenuous -think army- and your partner may try too.
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If you want to go for longer, try walking one minute very light running for one minute. The walking will also help to increase your strength so that the shin splints stop.
Agree w the shoes comment (I buy mine on amazon) but if you can’t the blue Dr Scholls inserts will probably help for about 2 months (depending on the current condition of your shoes). I use them to extend the life of my running shoes.
Ice your shins. Take a ice cube and just run it over your shins until completely melted. At least twice a day for a week. I’d personally also take Motrin/Advil to keep the swelling down. Walking until they stop isn’t a bad idea and will still increase your stamina for running if you want to run. 👍🏼 You got this!1 -
Good luck! I started running when I was 25. I was a total newb, super out of shape, and it changed my life! Stick to it and go slow, you’ll get there!3
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