So I have not posted for some time, but I have been suffering with calf pain, recently referred to Physio and told it was shin splints. But I have still been running although only once a week. At the weekend decided to do a bit more, as only been doing around 3k with run club, I managed to get out and do 6.89k best ever distance since doing C25K.
I am still really slow, but my ability to run further is improving, tonight at run club after our normal run, the group were offered another short circuit doing fartlek training, I surprised myself by managing to do this, and I was able to run quite fast in the short bursts... But the back to my snail pace.
I would like to up my pace (I'm always at back of the group) as well as being able to run about 5k, so my question is should I continue slowly but push my ability to do distance, or do more fartlek training to increase speed.
Also the balls of my feet have started tingling / burning towards end of run... Could this be a sign I need new trainers, it's only just started over last two runs? Or is it just my body's way of dealing with extra work it's being made to do.
Sorry for long post and thanks in advance for any advice you may have.
Written by
Radleychick
Graduate
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The burning sensation encountered in the forefoot is most probably due to the body adapting to running at a faster pace, when completing Fartlek.
Additionally, faster paces can result in a tendency to over-stride, meaning that friction is created between the skin and lining of your sock, as the foot is pushed forward in the shoe, resulting in burning and possible blistering. Instead, when performing faster intervals, focus upon speed of leg turn over, trying to ensure that feet land directly in-line with the upper torso.
Increasing cadence will mean that muscles of your thighs absorb more force (which will burn), but by not over-striding, the knee is less likely to lock out upon impact with the ground (particularly if you're a heel striker), thus, reducing the stress upon muscles of your shin.
To reduce friction and blistering, invest in a stick of BodyGlide and apply it to the skin of your soles. After running, consider moisturising with coconut oil to nourish and condition the skin, as the properties it contains help to reduce inflammation, occurrence of fungal diseases (such as athletes foot), thus, ensuring that the feet remain presentable.
As for shin splints, to accustom the body to the rigours of running, in addition to strengthening your calves, also exercise the tibialis muscles. To do so, simply sit with the feet flat on the floor and raise the toes (keeping heels in contact with the ground). Hold the position for a second or two before relaxing. After a few repetitions, you should begin to feel the effort in the shin.
It may also be worth considering exercises to strengthen your feet as well, since towel scrunches, for example, will improve strength of the plantar fascia and mobility in the toes.
Be certain to do plenty of stretching before and after runs. Keep your pace comfortable, it will come in time. I intentionally start in the back and pass if I can. We all need to keep in mind that some of the runners out there have been running and conditioning their bodies for years. A former trainer of mine is 46 and runs high 16 min 5ks. Even though I am in the same age bracket, I doubt that I'll ever be able to match him. I just keep training to do the best that I can. Be happy that God has given us the ability to run. Good luck and keep running!
I try to be competitive at my age but am continually sidelined due to injuries. I haven't seen a speed improvement in 2 years. I'm now trying to train by a different method which still allows me to do my fast runs but the mileage is dramatically decreased which will hopefully help reduce the frequency of injuries.
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Couch to... definitely not a 5K?
W4 D1 done but not enjoying club
I thought I would increase my distance a little 👀
Reverse Fartleks :)
