Looking for a little advice

[Lizzisforliving]

Hi, I'm new here, but started the C25K programme back in the summer, six months after finishing active treatment for breast cancer (I'm now on Tamoxifen), and got to week 6 run 2. Then I injured my ankle (it hurt on run 1 but I did 2 anyway, and then could hardly walk - I self-diagnosed shin splints although it was around the side). Anyway I was keen to get back to running (which I loved 30 years ago when I was at school) and to build my fitness back up, so I started again (from week 1) a month ago and have reached week 4 run 2. I am already finding it easier than the first time round, but wanted to ask for your tips - how do I avoid the same thing happening again? I run outside mostly on tarmac but on uneven country roads. My old route had quite a high camber, so I'm trying quieter roads where I can stay in the middle (it was my left, 'downslope' ankle) . Also, obviously it's now winter (I'm in France) - how do I get motivated on a cold, or drizzly day? Today is run day, and I'm going at lunchtime. Thanks in advance, Lizz xxx

[misswobble Graduate]

Motivation is trickier than the actual running. Fortunately I have never had trouble with it. I just do,it., simple as. Saves angst 😃. Reading inspirational posts on here should help get you in the mood, and the app or podcast too of course

The programme is fab! If you run slowly and steadily you should not get a repeat of shin splints. Slow and steady is fine for the programme as all you need to do is complete the session

Good luck., enjoy yourself! 😃👍

[Hidden]

If you havent, do look into getting your gait tested and getting proper running shoes as it can prevent injuries.

[GoogleMe Graduate]

Ah, maybe not so many off road places to run? (I forget not everywhere is a mass of public footpaths and trails and public access woodland etc) Those roads sound pretty horrid to me. Are you able to get yourself somewhere else to run?

You might find you need to tweak eating times so that you are not try to persuade yourself out and doing your runs when you are really about ready for the next meal.

I find it helps to put my running things on when I get up rather than add the extra hurdle of getting changed (other clothes on top)

[Realfoodieclub Graduate]

I once heard that if you run on tarmac like it do always try and do a return journey run rather than a loop as this compensates for the camber that tarmac pavements have. So the camber will be one way as your run out but on the other side as you run back, so it helps your joints and muscles.

[Lizzisforliving Graduate in reply to Realfoodieclub]

Stupid question, but I thought I had to stay on the side of oncoming traffic and thus always had a downward slope beside my left foot - the roads are quiet but narrow, and a bloke gave me the finger last week because he had to give way to a driver who was giving me space. When I injured myself I was doing an up and return, but since I started again I'm varying my routes sometimes with a loop and sometimes with a return.

It's great to be getting some advice on here - thank you.

[Realfoodieclub Graduate in reply to Lizzisforliving]

Ahhh, I always run on pavements so the running facing oncoming traffic is not so relevant. It is difficult on smaller roads. Your body will still be in recovery and looking at your post below you are doing the right thing by listening to what it needs on a day to day basis. I have spent this year recovery from surgery and even though we feel better there is still so much healing going on underneath. I sometimes kid myself and say if I get out and I don’t want to run I can turn round and come straight home, I just have to walk out the door. I have never turned round and come straight home 😀. Once I am dressed and out I think aw well I might just as well do something. Saying that there have been time when I have just done 10 min and my body is saying you know what not today and I feel good because a little gentle ten mins is better than nothing and I know I have given my body what it needs while looking after my mind. Take care of yourself.

Rfc x.

[Lizzisforliving Graduate]

There are loads of off-road places around me, but the surface is really uneven and quite often uphill (I can run up a gentle slope but a steep one puts me off). My joints were really painful when I started tamoxifen - they seem to be better at the moment, but I'm frightened of doing any damage, or being in pain. Eating is tricky - if I eat then I don't want to go for a run, and the days are so short that I prefer to try to get out before the sun starts to drop behind the trees. I'll definitely try running clothes under my normal ones, though, because getting changed is one more disincentive!

Thanks

[IannodaTruffe Mentor]

Camber, as Oldfloss says, can be overcome by running the other way.

It is always wise to run on the side facing oncoming traffic, the right in the UK, but being aware of the camber means you may be able to compensate by doing the opposite camber at some point.

Offroad running tends to give less shock to the joints than road running, so may be worth experimenting. Much more fun in my opinion.

Depending on your flexibility in run timing, if you use a weather app that gives good local forecasts, you can, in my experience, pick the best of the weather. I have only started a handful of runs in the rain in 4½ years of running.