Shin Splints & 1st 10K

J E Frink wrote in message
<[email hidden]>...

Quoted message said:

I started training for my first 10k race ( Peachtree road
race, Atlanta) in January 2004. I started by slowly by
running about 2 miles on a treadmill 3-4 times a week.

After about 6 weeks I began running outside and started
having pains in my calf muscles. I attributed this to the
fact that the area I run in is very hilly and I just needed
to suck it up and get use to it. About 2 weeks into running
outside I strained a calf muscle and could not run for
about 2 weeks. When I resumed my workouts I strained the
other calf muscle. At the same time I noticed I started
having severe pains in my arches when I woke up in the
morning, and some times during the day ( Later diagnosed as
Plantar Facitis), again I rested and took medication for
the problem.

Sounds like too much too soon. You didn't say if you were
totally incactive before you starting running, if you're
overweight or not, or your age, all of which would affect
how you begin a running program.

Quoted message said:

I got way behind on my training and tried to catch up too
quickly and now I am having problems with my shins. I know
the diagnosis is to rest and come back slowly, but my first
race is only a week away. Being a man, I would just go out
and run in pain until I could not run anymore, but will
this hurt me in the long term? Should I just skip this race
and start my training all over from ground zero and prepare
for the next race? (Note: Pain kicks in at about 1-1.5 mile
mark and continues until I stop. Sometimes it hurts to
touch shin the following day).

Ditch the race. The stress of racing on the body is alot
more than normal running, and you'd be risking further
injury. You might consider mixing running with non-impact
sports such as cycling as your body slowly adjusts to the
pounding of running, which can take a great deal of time
depending on your past activities, age and such. For many
years now I've cross-trained with cycling and I really enjoy
this. I can get out everyday without over-stressing my body.
My advice is pick a race in the Fall, ease off on the
running while your injuries heal, and take up something else
to cross train: cycling, elliptical trainer, etc. You can
run 2 times a week when your injuries have healed some, say
Wed and Sat. Then after a month of that you can run 3 times
a week, work it up slowly. Do cross training on other days,
and give yourself an easy day and a rest day.

This Spring I started out for a couple of months with a
simple pattern: run one day, bike the next day, and walk or
rest the 3rd day. This got my running back on track, and now
I'm running 3 times a week, biking 2 times, and taking 2
easy days (walk or bike slow or rest). Rest is very
important for people (re)starting running programs. If
you've never run before, your muscles will adapt much faster
than your joints, tenons, and bones; which can take up to a
year to fully adapt to the high impact that running puts on
your legs and feet. Again, you'd do much better cross
training instead of running alone, as that will give your
body a much better chance to adapt, and you will probably be
able to race after a relatively short period without as much
risk of injury.

- Tony

Quoted message said:

Thank you in advance for any advice you can provide.

Moron.

J E Frink <[email hidden]> wrote in message
news:<[email hidden]>...

Quoted message said:

I started training for my first 10k race ( Peachtree road
race, Atlanta) in January 2004. I started by slowly by
running about 2 miles on a treadmill 3-4 times a week.

After about 6 weeks I began running outside and started
having pains in my calf muscles. I attributed this to the
fact that the area I run in is very hilly and I just
needed to suck it up and get use to it. About 2 weeks into
running outside I strained a calf muscle and could not run
for about 2 weeks. When I resumed my workouts I strained
the other calf muscle. At the same time I noticed I
started having severe pains in my arches when I woke up in
the morning, and some times during the day ( Later
diagnosed as Plantar Facitis), again I rested and took
medication for the problem.

I got way behind on my training and tried to catch up too
quickly and now I am having problems with my shins. I know
the diagnosis is to rest and come back slowly, but my
first race is only a week away. Being a man, I would just
go out and run in pain until I could not run anymore, but
will this hurt me in the long term? Should I just skip
this race and start my training all over from ground zero
and prepare for the next race? (Note: Pain kicks in at
about 1-1.5 mile mark and continues until I stop.
Sometimes it hurts to touch shin the following day).

Thank you in advance for any advice you can provide.

P.S. Lose the nikes, and get a shoe that is right for you.
You are wearing the wrong type/brand of shoe.

J E Frink <[email hidden]> wrote in message
news:<[email hidden]>...

Quoted message said:

I started training for my first 10k race ( Peachtree road
race, Atlanta) in January 2004. I started by slowly by
running about 2 miles on a treadmill 3-4 times a week.

After about 6 weeks I began running outside and started
having pains in my calf muscles. I attributed this to the
fact that the area I run in is very hilly and I just
needed to suck it up and get use to it. About 2 weeks into
running outside I strained a calf muscle and could not run
for about 2 weeks. When I resumed my workouts I strained
the other calf muscle. At the same time I noticed I
started having severe pains in my arches when I woke up in
the morning, and some times during the day ( Later
diagnosed as Plantar Facitis), again I rested and took
medication for the problem.

I got way behind on my training and tried to catch up too
quickly and now I am having problems with my shins. I know
the diagnosis is to rest and come back slowly, but my
first race is only a week away. Being a man, I would just
go out and run in pain until I could not run anymore, but
will this hurt me in the long term? Should I just skip
this race and start my training all over from ground zero
and prepare for the next race? (Note: Pain kicks in at
about 1-1.5 mile mark and continues until I stop.
Sometimes it hurts to touch shin the following day).

Thank you in advance for any advice you can provide.

J E Frink <[email hidden]> wrote in message news:<[email hidden]>...

Quoted message said:

I started training for my first 10k race ( Peachtree road
race, Atlanta) in January 2004. I started by slowly by
running about 2 miles on a treadmill 3-4 times a week.

Good idea...

Quoted message said:

After about 6 weeks I began running outside and started
having pains in my calf muscles. I attributed this to the
fact that the area I run in is very hilly and I just
needed to suck it up and get use to it.

Bad idea...

Quoted message said:

About 2 weeks into running outside I strained a calf
muscle and could not run for about 2 weeks. When I resumed
my workouts I strained the other calf muscle. At the same
time I noticed I started having severe pains in my arches
when I woke up in the morning, and some times during the
day ( Later diagnosed as Plantar Facitis), again I rested
and took medication for the problem.

I got way behind on my training and tried to catch up too
quickly and now I am having problems with my shins. I know
the diagnosis is to rest and come back slowly,

Good idea...

but my first race is only a week away.

Quoted message said:

Being a man, I would just go out and run in pain until I
could not run anymore,

Bad idea...

but will this hurt me in the long term?

Maybe not, but it would be even harder to train for next
time if you give yourself really severe shin problems.

Should I just skip

Quoted message said:

this race and start my training all over from ground zero
and prepare for the next race?

Good idea...

(Note: Pain kicks in at about 1-1.5 mile mark and

Quoted message said:

continues until I stop. Sometimes it hurts to touch shin
the following day).

Thank you in advance for any advice you can provide.

1. If you are a Clydesdale (a runner over 200 lbs.) you
need to get the best shoes for you possible. Go to a
running store. I'd lie about my mileage (they tend to
overlook anyone who isn't running at least 20 mpw). Say
you are training to run 20+ mpw and have had previous
shoe problems. Give them your history. Go when the store
is slow and they are quiet (middle of the day during the
work week?). If they don't spend at least an 45 min/ an
hour with you and don't look at how you run and walk
with shoes both on and off...go somewhere else. You are
putting extra load on your legs & feet and need to be
extra good to them. You'll be able to tell if they take
you seriously as an athlete or not.

2. Start back with the training program. I'd say go for
time not distance, especially since losing weight is
one of your goals. Go for 3 runs per week. Maybe
Donovan can post back his excellent newbie/weight loss
training plan.

My take on it was basically - 1 run for an hour at a really
slow, comfortable pace. If you can't run straight through
for an hour, run for 15 minutes, walk for 7 minutes, run for
15 etc. until you have been on the road for at least an
hour. Go SLOW!!! 1 run should be on the grass and you should
go for running a slow 10 minute warm-up. Then try to run
increasingly faster over a 2 minute period, walk/jog for 5,
run faster for 2 minutes, walk/jog for 5, cool down with an
easy jog into a quick walk into a gentle walk. Finally, the
last run is a recovery and should just be 30 minutes at a
comfortable pace. Start there and add 10 minutes to 1 of the
days each week until you reach to 3 runs @ 1 hr./week. Then
start figuring out your mileage.

3. Do not run on concrete. Generally, don't run on asphalt.
You should spend no more than 1/2 your time on asphalt
for at least a month or two. Actually, I'd suggest this
plan until you are no more than 200 lbs. depending on
height - if you're over 6' - 215 lbs. Run on dirt, run
on tracks, run on grass. Avoiding concrete for a while
will also give your muscles a chance to strengthen up
before they have to take additional impact.

4. Look up strengthening exercises for your shins, feet,
arches & ankles. You are giving these areas extra weight
to manage so you want them to be stronger.

5. Consider mixing some other fitness type activities. The
cardio kick boxing class I attend is very popular with
desk-jockey cops that are getting back into shape. It's
good for strength training and a cardio workout. The
class easily adapts to people at all levels. Similar
classes might be karate, adult swim teams, etc. Maybe
it'll be playing pick-up basketball. Just something to
do that will help to utilize other muscles groups and
keep you active.

Overall...you know what you should do and what you
shouldn't. Keep with the "good plan" and ignore the "bad
plans" and you'll be fit as a fiddle in no time.

~becca

On Sat, 26 Jun 2004 18:38:41 GMT, "Tony"

qtrader2@(remove)hotmail.com said:

J E Frink wrote in message
<[email hidden]>...

Quoted message said:

I started training for my first 10k race ( Peachtree road
race, Atlanta) in January 2004. I started by slowly by
running about 2 miles on a treadmill 3-4 times a week.

After about 6 weeks I began running outside and started
having pains in my calf muscles. I attributed this to the
fact that the area I run in is very hilly and I just
needed to suck it up and get use to it. About 2 weeks into
running outside I strained a calf muscle and could not run
for about 2 weeks. When I resumed my workouts I strained
the other calf muscle. At the same time I noticed I
started having severe pains in my arches when I woke up in
the morning, and some times during the day ( Later
diagnosed as Plantar Facitis), again I rested and took
medication for the problem.

Sounds like too much too soon. You didn't say if you were
totally incactive before you starting running, if you're
overweight or not, or your age, all of which would affect
how you begin a running program.

When I started running on a treadmill in late 2002 I was at
almost 280lbs. Using weight watchers and the treadmill I
lost 50 lbs in about 9 months. However, due to work schedule
and family obligations I fell off of my work out schedule
for about 6 months. I entered the 10k race as incentive to
get back on track, and I tried to pick up my work outs where
I left off 6 months earlier. (BAD IDEA).

Quoted message said:

Quoted message said:

I got way behind on my training and tried to catch up too
quickly and now I am having problems with my shins. I know
the diagnosis is to rest and come back slowly, but my
first race is only a week away. Being a man, I would just
go out and run in pain until I could not run anymore, but
will this hurt me in the long term? Should I just skip
this race and start my training all over from ground zero
and prepare for the next race? (Note: Pain kicks in at
about 1-1.5 mile mark and continues until I stop.
Sometimes it hurts to touch shin the following day).

Ditch the race. The stress of racing on the body is alot
more than normal running, and you'd be risking further
injury. You might consider mixing running with non-impact
sports such as cycling as your body slowly adjusts to the
pounding of running, which can take a great deal of time
depending on your past activities, age and such. For many
years now I've cross-trained with cycling and I really
enjoy this. I can get out everyday without over-stressing
my body. My advice is pick a race in the Fall, ease off on
the running while your injuries heal, and take up something
else to cross train: cycling, elliptical trainer, etc. You
can run 2 times a week when your injuries have healed some,
say Wed and Sat. Then after a month of that you can run 3
times a week, work it up slowly. Do cross training on other
days, and give yourself an easy day and a rest day.

I have tried the elliptical trainer and I like it, but it
never gave me the same feeling as running (I guess @ 43 old
habits die hard). I'll try more cross training and give my
shins a break.

Also, could the abrupt change in running surfaces have been
a major factor? I went from running on treadmill exclusively
to running on a hilly concrete surface.

Quoted message said:

This Spring I started out for a couple of months with a
simple pattern: run one day, bike the next day, and walk or
rest the 3rd day. This got my running back on track, and
now I'm running 3 times a week, biking 2 times, and taking
2 easy days (walk or bike slow or rest). Rest is very
important for people (re)starting running programs. If
you've never run before, your muscles will adapt much
faster than your joints, tenons, and bones; which can take
up to a year to fully adapt to the high impact that running
puts on your legs and feet. Again, you'd do much better
cross training instead of running alone, as that will give
your body a much better chance to adapt, and you will
probably be able to race after a relatively short period
without as much risk of injury.

- Tony

My common sense told me that what I needed to do, but
sometimes we have a tendency to let our egos RULE.

The Atlanta track club has several races scheduled in the
fall, I think I'll look towards one of those.

Thanks again for the advise.

Quoted message said:

Quoted message said:

Thank you in advance for any advice you can provide.

J E Frink wrote in message ...

Quoted message said:

On Sat, 26 Jun 2004 18:38:41 GMT, "Tony"

qtrader2@(remove)hotmail.com said:

J E Frink wrote in message
<[email hidden]>...

Quoted message said:

I started training for my first 10k race ( Peachtree road
race, Atlanta) in January 2004. I started by slowly by
running about 2 miles on a treadmill 3-4 times a week.

After about 6 weeks I began running outside and started
having pains in my calf muscles. I attributed this to the
fact that the area I run in is very hilly and I just
needed to suck it up and get use to it. About 2 weeks
into running outside I strained a calf muscle and could
not run for about 2 weeks. When I resumed my workouts I
strained the other calf muscle. At the same time I
noticed I started having severe pains in my arches when I
woke up in the morning, and some times during the day (
Later diagnosed as Plantar Facitis), again I rested and
took medication for the problem.

Sounds like too much too soon. You didn't say if you
were totally

incactive

Quoted message said:

Quoted message said:

before you starting running, if you're overweight or not,
or your age, all of which would affect how you begin a
running program.

When I started running on a treadmill in late 2002 I was at
almost 280lbs. Using weight watchers and the treadmill I
lost 50 lbs in about 9 months. However, due to work
schedule and family obligations I fell off of my work out
schedule for about 6 months. I entered the 10k race as
incentive to get back on track, and I tried to pick up my
work outs where I left off 6 months earlier. (BAD IDEA).

Quoted message said:

Quoted message said:

I got way behind on my training and tried to catch up
too quickly and now I am having problems with my shins.
I know the diagnosis is to rest and come back slowly,
but my first race is only a week away. Being a man, I
would just go out and run in pain until I could not run
anymore, but will this hurt me in the long term? Should
I just skip this race and start my training all over
from ground zero and prepare for the next race? (Note:
Pain kicks in at about 1-1.5 mile mark and continues
until I stop. Sometimes it hurts to touch shin the
following day).

Ditch the race. The stress of racing on the body is alot
more than normal running, and you'd be risking further
injury. You might consider mixing running with non-impact
sports such as cycling as your body slowly adjusts to the
pounding of running, which can take a great deal of time
depending

on

Quoted message said:

Quoted message said:

your past activities, age and such. For many years now
I've cross-trained with cycling and I really enjoy this. I
can get out everyday without over-stressing my body. My
advice is pick a race in the Fall, ease off on the running
while your injuries heal, and take up something else to
cross train: cycling, elliptical trainer, etc. You can run
2 times a week when your injuries have healed some, say
Wed and Sat. Then after a month of

that

Quoted message said:

Quoted message said:

you can run 3 times a week, work it up slowly. Do cross
training on other days, and give yourself an easy day and
a rest day.

I have tried the elliptical trainer and I like it, but it
never gave me the same feeling as running (I guess @ 43 old
habits die hard). I'll try more cross training and give my
shins a break.

Also, could the abrupt change in running surfaces have been
a major factor? I went from running on treadmill
exclusively to running on a hilly concrete surface.

Yes, concrete is the worst surface. Asphalt is softer than
concrete. Most treadmills are cushioned and not as hard on
the legs as roads. See if you can find a rails-to-trails
path nearby or some flat dirt roads, those are great for
running, just watch your footing.

Quoted message said:

Quoted message said:

This Spring I started out for a couple of months with a
simple pattern:

run

Quoted message said:

Quoted message said:

one day, bike the next day, and walk or rest the 3rd day.
This got my running back on track, and now I'm running 3
times a week, biking 2 times, and taking 2 easy days (walk
or bike slow or rest). Rest is very

important

Quoted message said:

Quoted message said:

for people (re)starting running programs. If you've never
run before,

your

Quoted message said:

Quoted message said:

muscles will adapt much faster than your joints, tenons,
and bones; which can take up to a year to fully adapt to
the high impact that running puts

on

Quoted message said:

Quoted message said:

your legs and feet. Again, you'd do much better cross
training instead of running alone, as that will give your
body a much better chance to adapt, and you will probably
be able to race after a relatively short period without as
much risk of injury.

- Tony

My common sense told me that what I needed to do, but
sometimes we have a tendency to let our egos RULE.

I hear you. I've battled my ego over running for like 20
years. I have the build of a sprinter (5'9 180 right now,
165-170 when in top form), so for me long distance running
has always caused a great deal of stress on my body. You're
43, I'm 41 so I can relate. I agree running gives a unique
feeling and its true nothing else gives a workout like
running. But over the last 20 years I've learned to respect
running and build up slowly. My body likes days off so I
will probably never run daily ever again. Luckily I
absolutely love cycling so its a perfect cross-train for me.

Quoted message said:

The Atlanta track club has several races scheduled in the
fall, I think I'll look towards one of those.

That sounds like the right idea. After you give your shins a
rest, you might try running every 4th day or every 3rd day.
Also its OK to walk. In february when I was getting my
running going again my long run would be 9 miles of mixed
running and walking. Not only is there nothing wrong with
mixing, it helps the body adapt better than forcing yourself
to run through pain. You can walk on the incline treadmill
too. As a hobby I look for exercise equipment others are
throwing away in the trash. I've found 2 perfectly fine
treadmills and one computerized exercise bike this way. For
winter indoor workouts I end up doing 30 mins on the incline
treadmill walking fast, and 30 mins on the exercise bike. So
my point is on days can't run, you can walk hills or walk
incline treamill or other things. Then you can get out and
run every 4th day(?) to start or something like that and
then after a few weeks every 3rd day. Then your runs will be
like a reward for putting up with the other forms of
exercise. You get the idea...

good luck, Tony

Quoted message said:

Thanks again for the advise.

Quoted message said:

Quoted message said:

Thank you in advance for any advice you can provide.