My Training

Axis64

Axis64

Axis64

Associate
Joined
9 Nov 2003
Posts
1,138
Location
Peterborough
In July I am doing a 10k run for charity, now I have not done any running or any kind of exercise for at least 10 years (I’m 29) I am also a smoker, but I have cut down.

I started last Monday and I did half an hour on a rowing machine just to work out my legs and get them a bit stronger for my first run. My first run was on Friday just gone and I managed to do just about a mile, I then ran again yesterday and did a mile, I went for my third run tonight and my shins hurt like hell, I did just over a mile tonight but like I said my shins were killing.

What advise can anyone offer me?
 
Learn to spell advice :p

Have you had your shoes properly fitted? If your competition running have you got all the right gear? (the tights and the lycra etc?)

Don't overdo it to begin with, to get the distance up I'd reccomend maybe a few short runs then a few longer ones a week, vary the route as well. Closer to the time add in more hill running (I find this makes me faster on the flat). Overall just keep at it and enjoy yourself and you'll be there in no time :)
 
Firstly, I'd read the sticky thread by Platypus on the beginners guide to running.

Get some shoes from a proper running shop; they won't cost more than normal trainers, but they should watch you run in every pair you try on and recommend the ones that best support your running style. This help prevent aches pains and injury.

As for your training (from someone who smoked and took up running four years ago and still smokes the odd cigar) to start with it's all about the miles. Build up your miles with every run at the moment. The more miles you get under your belt, the fitter you will become and speed will automatically follow. When you can do the 10k without coughing up a lung then start looking at more variation in speed sessions and fartleking. It's a good idea to train for, say 12k, if you are going to run 10k.

Finally, concentrate on your posture; straight back, pelvis forward and knees up. It helps me prevent stitches and lower back pain.

Enjoy it.
 
Last edited:
Read Platypus' sticky - especially about getting proper trainers fitted.

Do the couch to 5k linked to in the sticky.

That takes you to beginning of June or so. Gradually add distance on one run a week, have a standard half hour run and maybe do some light speed work for a 3rd run. Be careful about overdoing things, especially when it comes to adding in extra runs/ doing loads of speed work. You will get injured if you try and do things too quickly, I have first hand experience of that :(
 
one tip i would say is run everywhere when possible, if going to a mates house around the corner or shops just jog / run there, i do that adds up and saves me time :D. On camp am forced to run everywhere pretty much and its suprising how much a difference it can make.

on top of that scheduled runs as well. Some of the fittest people i know are smokers, while it can be / is detromental (sp) its not a desciding factor and i know of soemone with a ridiclously low blood pressure and resting heart rate who smokes 20 a day.
 
Thank you for your advice guys! I have just started hitting over a mile but some of that I am walking, I am finding hard at times to control my breathing, I have put this down to me smoking!!!!

I am not looking to be fast just want to be able to jog the full 10k and not have to stop and walk.
 
Definitely follow a walk/run plan like the one I talked about above. It's far more beneficial psychologically than going out for a run and being nackered after 10-15minutes and losing heart. I wouldn't necessarily start at week 1 - from the sounds of it, doing half an hour of 3min jog, 2min walk or similar is well within your grasp and you can go from there.
 
You are doing too much. Follow a run-walk program as mentioned above. Overdoing it leads to injuries especially at the beginning. 10k is only 6.2 miles so you have plenty of time to train properly. If you're struggling with your breathing then you are running too fast. Slow down.
 
Well I have been to the doctors tonight as the past few runs/jogs have made my shins really hurt, turns out I have shin splints, the doc told me not to run for upto 4 weeks!

So looks like I won't be doing the 10k fun in July as I won't have enough time to train!
 
UltimateBadger said:
You are doing too much.... Overdoing it leads to injuries especially at the beginning.
Click to expand...

Axis64 said:
Well I have been to the doctors tonight as the past few runs/jogs have made my shins really hurt, turns out I have shin splints, the doc told me not to run for upto 4 weeks!
Click to expand...

Oh the ironing!

However, all is not lost my man! It's 6 miles bud, not a marathon. You can still do this.

Work on your steady state CV through other means. Eliptical Trainers, Vareos (if your gym has them), swimming, rowing (if this doesn't aggrivated Tibialis Anterior) et all.

Combine this with high rep, low weight resistance on the legs to increase muscular endurance. Squats, leg press, hamstring curls, calf raises, leg extensions.

By the time you can train again you'll be doing fine.

Ant :cool:
 
Axis64 said:
Well I have been to the doctors tonight as the past few runs/jogs have made my shins really hurt, turns out I have shin splints
Click to expand...

Just because your shins ache a bit, it doesn't necessarily mean you have shin splints. Make sure you're warming up, stretching properly, wearing the right kit and running on the right surface.
 
It takes a lot longer to strengthen ligaments, tendons, bones etc than it does muscles. Your shins likely hurt because you've not done anything with them for 10 years. They're now being hit every stride with 3x your body weight. Your lower leg isn't used to it.

If you can, run on grass or some other soft surface. It's much more giving than concrete or tarmac (even though it doesn't seem like it). Also take it reeeaaally slow. As others have said, a run/walk routine works well. Start off with whatever feels comfortable; this could be 30sec jog, 1minute walk, or whatever. Only you know your body so no one can really give you exact times. Just make sure that it doesn't hurt. It shouldn't be painful though! Sure, it might be tiring, but you shouldn't feel actual pain.
 
You must log in or register to reply here.
Back
Top Bottom