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Running Nerds Unite

my legs stopped tightening up and I ran 2 miles w/o stopping! thats good for me.

I think I was over-doing it initially. you were right about the "road hardening" ruski.
 
lucid.tripper said:
my legs stopped tightening up and I ran 2 miles w/o stopping! thats good for me.
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Nice work dude. Just build up slow.. you're also less likely to get discouraged if you finish a workout injury free rather than limping everywhere due to pain :)
 
I am trying to build up my running again because my stubborn shin splints. I don't think my leg is 100% better, but currently i'm run a 3.75K route once a week and don't feel anything. Now I know once a week is next to nothing and I need to run more. I know the 10% rule, but is it ok to jump up to 4k twice a week? Then after a couple of weeks, make it 3 * 4k per week?

There's something in my brain that says I can't run less than that 3.75k route because I would spend more time getting in and out of my running gear and having a shower afterwards than actually running. I don't think I could do 3 * 2k a week and gradually build up from that...unless I was told that's the only way.

Suggestions/opinions please...
 
lol i just finished setting up a treadmill in my bedroom. cold weather can't hold me down
 
list said:
I am trying to build up my running again because my stubborn shin splints. I don't think my leg is 100% better, but currently i'm run a 3.75K route once a week and don't feel anything. Now I know once a week is next to nothing and I need to run more. I know the 10% rule, but is it ok to jump up to 4k twice a week? Then after a couple of weeks, make it 3 * 4k per week?

There's something in my brain that says I can't run less than that 3.75k route because I would spend more time getting in and out of my running gear and having a shower afterwards than actually running. I don't think I could do 3 * 2k a week and gradually build up from that...unless I was told that's the only way.

Suggestions/opinions please...
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list you need to find a regime that doesn't increase the pain your experiencing.

But less mileage and building up slower will pretty much be one of the only ways you can recover without causing yourself further injury, as I've learnt the hard way plenty of times.

If you are doing 3.75km and aren't feeling pain after two weeks then increase that distance by 500m - 1000m per week there after.

My physio recommended I run a distance pain free four times the increase it by 1km and run it again four times and so on and so forth until I can run pain free for 20km.

You just need to listen to your body, if you start feeling pain stop running and walk home and decrease your distance next time by 500m and repeat the process until you find that sweet spot where you aren't feeling pain and then just build it up slowly again.

If you can only run short distances in the interim because you're trying to recover from injury then so be it, better than having a long term injury that will prevent you running distance for a lot longer!

If you are still feeling pain no matter what distance you run its time to think about further treatment with a sports GP or physiotherapist.
 
thujone said:
lol i just finished setting up a treadmill in my bedroom. cold weather can't hold me down
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Buy some Pearl Izumi/2XU tights and get out in the cold you cry baby :)
 
Thanks ruski. I might try pain free 3 times a week. Anything <4K seems to be pain free. I still have a "sunday = long run day" mentality which I realise is not going to happen. Short distances only.

Last time I saw the podiatrist he modified my orthotics and suggested if I still experience pain then the rate of damage in the bone is greater than the rate of repair and I should take time out for a few weeks...so my idea of time out has been running once a week.
 
list, the most difficult thing you'll find is resting.

If your injury requires it then rest. You can start running again later!

I'd like to say that I abide by this but its frustrating as hell and often I make my injury worse by running through pain. DO NOT DO THIS. It lengthens your recovery time and possibly does more severe damage.

By not running as far you're not showing weakness infact if anything, you're showing diligence and strength by looking after your body.

If you've gotta stop running for a few weeks then do it. Find some non-impact excercise to keep you entertained. You'll be able to build up your running fitness once you're fit and ready in no time :)
 
Hows the injuries for all progressing?

I managed to damage the miniscus under my right patella and can't run or cycle at the moment (have had almost a month off :().

mindbodysoul: Are you competing in the Melbourne Marathon this weekend?
 
I'm not sure how my shin splints are going. No problems as such but I'm not running much. I've been going for a 30 min power walk in the mornings and just run the last 5 mins home. I only went for 1 real run this week with no problems. Distance doesn't seem to be a problem so much as frequency. Hopefully by Christmas I'll be able to run on a more regular basis.

Last year I had planned to do the half, as it got closer I planned to do the 7.5 marafun, but now I plan to sit out the MM :( oh well
 
I've had runner's knee since July and then, on top of that, tendonitis of the knee for a month.

Fortunately, I went to see a dr so hopefully I will be back running before it's snowing here. :\
 
Hey..
I've recently been doing 10k runs three times a week and wanting to increase frequency to 5 times and distance afterwards.
The track i do there is 2 fairly decent hills so I can feel the back bottom of my calfs in particular getting worked.

The thing though is in regards to Shin Splints. From about after 500meters and then until around the 4th kay I think Im pretty sure I've got some mild Shin splints. But it goes after halfway. And after the run I feel completely fine again. Unless I do some powerwalking or the run again I cant feel them.
oh and I've only started doing this track in the last 10 days or so I think. previously it was just 5 kays on the tread mill.

Should I be concerned, is what im wondering? If it's shoes which I got a feeling it might be how pricy does one need to go for a decent pair?
 
ruski said:
mindbodysoul: Are you competing in the Melbourne Marathon this weekend?
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Unfortunately no!! :( I had other commitments on this weekend which i couldnt get out of. My friend is running the full marathon though so i'll be cheering for him (from work! :() I'm still training, just not for anything in particular now. This whole month has been awesome with the beautiful weather, i have really been enjoying my running. Monday i went up to the dandenong ranges and did the 1000 steps and the trail that follows.

I hadnt been there before so i wanted to walk it first to see what the ground was like and see how long it took. Now im aiming to be able to run the steps all the way up which will probably take about 2-3 weeks if im doing one session there a week, then long term goal, i want to run the steps + trail....that one may take a while though cause some of those tracks are up to 18km.
 
Dazer said:
Hey..
I've recently been doing 10k runs three times a week and wanting to increase frequency to 5 times and distance afterwards.
The track i do there is 2 fairly decent hills so I can feel the back bottom of my calfs in particular getting worked.

The thing though is in regards to Shin Splints. From about after 500meters and then until around the 4th kay I think Im pretty sure I've got some mild Shin splints. But it goes after halfway. And after the run I feel completely fine again. Unless I do some powerwalking or the run again I cant feel them.
oh and I've only started doing this track in the last 10 days or so I think. previously it was just 5 kays on the tread mill.

Should I be concerned, is what im wondering? If it's shoes which I got a feeling it might be how pricy does one need to go for a decent pair?
Click to expand...

As mentioned above I strongly suggest you go see a sports podiatrist to sort out any biomechanical problems you have. Your podiatrist should be able to help you out with shoe selection.

The two speciality brands that most runners wear are Asics and Brooks. Personally I run in Brooks Adrenaline GTS6's which are around AU$130 and are designed for those who pronate quite a lot.

Price doesn't neccessairly dictate the correct shoe you should buy. Visit a specialist sports store (ie. any franchies are a big NO NO as they won't have the properly trained staff to help you, ones run by actual podiatrists are a good start).

Personally I feel if you're ready to start doing any big distance weeks (40km and upwards) I strongly suggest going to see a podiatrist to sort everything out before you cause yourself any further injury.

It is very rare to have a neutral gait (ie. not too much pronation or supination) so you may require orthotics to correct any issues.. do not ignore this advice just because it costs money. Its a worthwhile investment and will ensure you keep on running for the rest of your life rather than developing chronic injuries.

Shorter distances you may not have an issue but if you're thinking about cranking up the K's now is the time to address it. I wish someone had given me that advice before I started running heh.
 
mindbodysOul said:
Unfortunately no!! :( I had other commitments on this weekend which i couldnt get out of. My friend is running the full marathon though so i'll be cheering for him (from work! :() I'm still training, just not for anything in particular now. This whole month has been awesome with the beautiful weather, i have really been enjoying my running. Monday i went up to the dandenong ranges and did the 1000 steps and the trail that follows.

I hadnt been there before so i wanted to walk it first to see what the ground was like and see how long it took. Now im aiming to be able to run the steps all the way up which will probably take about 2-3 weeks if im doing one session there a week, then long term goal, i want to run the steps + trail....that one may take a while though cause some of those tracks are up to 18km.
Click to expand...

Steps + trail sounds awesome. May have to do that once I get my leg sorted. Went for some deep tissue massage with a myotherapist on Saturday.. feels a lot better.. hopefully after a few more sessions I can start seeing real improvement on the road.

Pity about the MM, but there are heaps of other races coming up. What time did your friend run in?
 
Did anyone here do the MM? Reading the race reports on coolrunning.com.au makes me really wanna get over shin splints properly this time. Hopefully next year I can do the half. hmm actually that's what I said last year after doing the 7.5k marafun.
 
I also wish I had list. If you need a training partner closer to October next year I'm happy to join you :) Perhaps we can get a little BL training group happening :)

I ran the Melbourne Half a year ago, was a damn nice race. The CFO at my work ran the half yesterday as well, trying to coax his time from him.

I'd like to run the full MM next year.
 
ruski said:
What time did your friend run in?
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3hrs 58min, a damn fine effort considering it was his first marathon!! I was very impressed.

I'd also love to run the full marathon next year.

I think im addicted to running. It's quite bad actually, i go through withdrawels haha.
 
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