Week 2 post graduation

[ench0]

Just a quick update on my running and quick tip that helped me with my shins.

As per my previous post, my first run after graduating I successfully attempted to break my 5K record, dropping full 3 minutes of my 40-minute graduation 5K. My second run was not that great, I had this pain in my shins (shin splint?), but managed to get through and finishing 1 minute slower than my best. The following days it was even more painful, and I decided to skip run 3 for that week because of the pain.

Meanwhile, I kept massaging my shins with Deep Heat and co. but the pain was still there. I have also noticed that I find it easier to do full-on sprint than to walk fast. So my theory is that there must be some kind of speed threshold when dealing with this kind of pain. For my first run of the week 2, I have decided to run on treadmill (in controlled environment / hamster wheel). I ran at speed 5mph (versus my normal 4-4.5) just to see how long can I sustain it. And I managed to do 17.5 minutes. Probably could have gone longer, but it felt boooring, and also didn't want to chance it.

And... yesterday I went for my second PG W2 run, this time evening run in a park, doing full 5K at 36 minutes, beating my PB by 1 full minute. And part of the run was in almost full darkness, so maybe I can get extra points for that.

Now my shins are almost back to normal, not sure is it the break in style, or massage, but whoever suffers from this - it is worth trying.

Onwards and upwards.

[runswithdogs Graduate]

I get major shin splints if I do a brisk walk. So the entire C25k program for me was running/pokey dawdle intervals. I'm not sure why it happens, maybe walking (or in your case running slower) you hit the pavement at a different angle? Glad you're on the mend and nice PB

[ench0 Graduate in reply to runswithdogs]

Brisk walk makes my shins burn. I mentioned it above, sorry I wasn't clear enough. Change of pace is all it needs, but can be hard.

[Irishprincess Graduate]

Well done on the PB and I'm a great believer in self massage and so am not surprised that helped your shins.

[ench0 Graduate in reply to Irishprincess]

Any opinion on foam rollers?

[McFitty Graduate in reply to ench0]

Foam rollers are excellent. Helped massively with my shin and calf pain. Make sure you check exactly how and where to use it though as you can cause more harm than good if you use it incorrectly! (Lots of tutorials online). When I remember to remember😨I massage my legs as often as I can...sitting in an armchair watching TV or curled up reading. All massage seems to keep the muscles loose and I've not had calf or shin pain for ages now. Hope it settles for you ench0

[ench0 Graduate in reply to McFitty]

Thanks for the tip, will search for one online.

[Irishprincess Graduate in reply to ench0]

I love them and am a big believer in their ability to keep minor aches away. As McFitty says, make sure you learn how to use them properly. It will hurt to begin with but the more you roller then the pain lessens.

Don't roll directly over bone, warm up by rolling up and down slowly but then when you find a tight spot, stop rolling and put more pressure on the roller on the tight spot until the pain eases. This means the muscle is relaxing and softening. Stretch afterwards, not before.

Start off with a smooth roller. The knobbly one is the next level of pain 😖

healthunlocked.com/couchto5...

[misswobble Graduate]

Trouble is this gel stuff can't penetrate to make any real difference

If you are slamming your legs when running like the clappers your shin pain is telling you something! It's telling you that you are overloading. Slow down. If you overdo it you will get full blown shin splints, and it's hell.

If you are new to running - and you will be til you've been running for 18 months to 2 years - then you have to pace yourself and not do too much. Shin splint is terrible and will require painkillers and much physiotherapy to put right, and no running for months

Don't go there! Slow down!

[ench0 Graduate in reply to misswobble]

Ok, now I'm scared. 😱 Will be cautious.

[misswobble Graduate]

Progress steadily. Slow running builds running legs. Are you doing any cross training? Walking,,swimming, cycling, strength stuff at home, or gym all helps. squats, lunges etc. No gym needed for mat work

Slow running uphill is good and helps take pressure off the shins ☺ according to my physio

Hills really help your upper, body, core, legs and will increase your lung power and Stamina It's not just about speed, which will come as you do the ground work ☺

[ench0 Graduate in reply to misswobble]

Thanks, really appreciated. It is only running for me ATM. Good thing to know about hill running. I do admit I can be under pressure that I have to perform better at each run. Did one tonight and I was only 1 second behind my previous run, which was my PB. I should see every run as success even if there is no record breaking involved. Must... Resist... 😄

[misswobble Graduate]

Yes you must! You need to be patient

You could get rid of some pent up frustration with a good walk. Borrow a dog if you don't have one? It's great cross training. I have all but ditched my car now and use it rarely. I got a bike off my husband to help me recover from my shin splint, and that's a good cross training tool ☺

It's not all about running