Week4 Run2

I posted the other day stating that Run 1 wasnt great, felt sick after eating dinner to soon to a run etc, and my knee's & shins were sore towards the end.

Well - i did Run 2 last night, and although the sickness had gone, i was still struggling on the shin/knee front.

Is there any advice you can offer to help with this? Im not sure i could slow down any further! Is it worth trying a really flat route? Any Stretch's beforehand?

Any advise welcome, as although i am completing the runs, im a bit wary of going on to Week 5 in this state!

[ejvcruns Graduate]

I am *not* an expert but -- strengthening exercises for the knees and stretches for the shins? I find my shins hurt when I am unconsciously "holding up" my toes and really flexing the muscle for a long time. Perhaps by relaxing your feet as you run?

[Hidden in reply to ejvcruns]

Thank you - and i did wonder that last night when i was running, as i did feel like i was pointing my toes up too much....Hmmm, food for though, need to relax these feet i think!

[ejvcruns Graduate in reply to Hidden]

Yeah, you don't need to point or lift the toe at all, really, you just roll forward. It's like the front of the foot is getting "ready" too early. Just gotta leave it on the ground.

[Hidden in reply to ejvcruns]

im back out for Run 3 on friday, so i will try and consciously keep my toes relaxed! Thank you.

I did get to this stage previously on the plan, and never had any issues, so its something new i think, and im hoping that the toe issue could be it.

[nikkiwabit Graduate]

Stretches for sure will help. You may need to have your gait analysed in case you need different trainers (wish I had not waited so long before mine). I did start on the flat and added slopes later, I think that is a personal decision but why not try it?

The aches and pains will settle (you may get new ones!) but make sure that the one from one run have gone before you do the next run.

[Hidden in reply to nikkiwabit]

Thank you - i had a gait analysis, and over-pronate, so have been using the correct trainers for months, i got to Week 7 previously before a rib injury at football, and the shin splints were never an issue that time, so i think its something new that i must be doing wrong. Ejvcruns mentioned about my toes, and i think she may be on to something....will bang in some stretches too for good measure.

[nikkiwabit Graduate]

Interesting that it didnt happen before. So many things that can be different - yes start with the toe thing