Platypus' Beginners Guide to Running

When I had what I think was mild/moderate shin splints last year I too had them in my left leg mainly with my right leg suffering just a little bit less.

Only thing I could do was rest and hope for the best, reduce speed when I did start running again and then being careful with any increase in distance. Pretty sure mine were caused by wearing unsuitable shoes that were a little too big and a particular hill session that I did.

There would also be times as well where I thought they were gone and then all of a sudden they'd just start again, it really is a case of when you think there ok rest a little more and then try again.

Hopefully they'll clear up in good time but mine (even though only mild/moderate) took a good few months for me to be confident they were gone.
 
firstborn said:
Go for Amsterdam, believe it has a good rep.

I've done 3 Snowdonia's, the first time was an eye opener, the 2nd was scary as I knew what pain was coming, but the 3rd was a hoot :)

Looking at your earlier posts and your comment on not translating your shorter run pace to the longer distance, my guess would be that you may be going to quick on your long runs. You'd probably be looking to 9-10min/mile for your 3:30 target. You're are just looking to build endurance on these - should feel easy until to hit the 14-18 mile mark and then fatigue starts to set in, but you should be good for a few more miles and still be able to walk the next day. Just guessing though
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A 3:30 marathon would be 8 min miles i believe.
 
Stolly said:
A 3:30 marathon would be 8 min miles i believe.
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He means the speed of long slow runs within training. ;)

The ability to do the 8.00 minute miles on the day is down to having the base endurance from the long runs mixed with the speed work of the shorter stuff in simple terms.

When you put it down as 8.00 minute miles though I do feel that's achievable for myself over 26.2 miles. I've booked the time off work for Amsterdam now, it's just a case of planning it all and booking it. :D
 
Worked a 14hour shift Sunday so slept in prep for it most of the day, only just woke up and hour ago and I start work at 7 so haven't really got time to get to a doc/A&E again :( the pain now isn't so bad but there seems to be trapped liquid around my shin/ankle causing discomfort now, when I got home this morning my ankle was like the size of a melon! It does feel a load better but still slow progress, I just want to run again :(
 
Size of a melon? That sounds a long way from shin splits (without wanting to go into the bannded medical area). The longer you leave it, the more damage you might be doing and the longer you'll be laid up!
 
Legs loads better today, I've been working 12hour night shifts so getting in enough sleep has been an issue, spent the last two days when I get home resting with my leg elevated, and covered in anything I can find still frozen in the house :D Swellings mostly gone now and pains almost all gone, think I'll be taking a week or two break on top of this before I start pushing myself again :D

Can anyone recommend ankle/shin support type support socks? needs to be really tight.

Something along these lines -> http://www.sweatshop.co.uk/men/accessories/injury-care/skins-essentials-calf-tight.html
 
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Can't recommend anything on the compression front but I'd strongly recommend you don't go straight back into pushing yourself as soon as your legs feel better. Much better to take 1-2 weeks off until it feels better than another 1-2 weeks just running some easy miles and then start again.

I've seen people come back from injury far too soon and although it seems a good idea at the time it will only set you back in the long term. Short term loss for long term gain. ;)
 
IndigoGorilla said:
He means the speed of long slow runs within training. ;)

The ability to do the 8.00 minute miles on the day is down to having the base endurance from the long runs mixed with the speed work of the shorter stuff in simple terms.

When you put it down as 8.00 minute miles though I do feel that's achievable for myself over 26.2 miles. I've booked the time off work for Amsterdam now, it's just a case of planning it all and booking it. :D
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Did the dam a few years ago, it's flat and nice but there are a few boring parts unless they changed the route since then. I say you could bash out a really fast marathon if you negative split as there really isn't much of the course that challenges your legs
 
Just entered the Saintélyon. 75km from Saint Etienne to Lyon. The distance doesn't scare me (much); I'll be slow and finish it in my own time. It's the fact that its overnight..:eek:.
 
platypus said:
Just entered the Saintélyon. 75km from Saint Etienne to Lyon. The distance doesn't scare me (much); I'll be slow and finish it in my own time. It's the fact that its overnight..:eek:.
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Guess there website is a little laggy as you haven't appeared on the participant list .... oh.... wait...
 
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5 mile race this evening around a couple of reservoirs near Tintwistle/Hadfield. Good views and only one hilly part which was a bit of a pain. Drank a milkshake before hand which upset my stomach quite a lot but powered through and finished in 35:45 on the garmin. Official results will be up tomorrow.

Consistency is definitely getting better so looking forward to breaking sub 44/45 on my 10k next month.
 
ran a 10k last night for the first time since Feb, had been training for the Wimpole 10k in May but sprained my ankle a few days before and had to pull out :( since then I had been running shorter distances but last night just clicked, everything fell into place and at 7k (was only planning on running 7-8k) decided I would carry on to 10k. Felt awesome.

In the meantime, have also decided that I'll apply for the Paris 2015 marathon when individual entry opens in September and I've signed up for the Brighton Half in Feb, may also sign up for the Stevenage Half this Nov.

Overall, feeling pretty damn good about running!
 
I've just started jogging! Only been at it a week so far, and only jogged maybe 4 times in that period but already getting better, get shin splints and breathing issues (have medication) but today's jog was the best yet. Still can't do the whole lap that I want to do without walking some distance but we all have to start somewhere.

It's so much nicer than lifting weights in a gym (only real 'exercise' I've done over the last few years and even then, only for a few months at a time).

Feeling it a bit on the knees. Need some proper running trainers and need to read up some tips but at the moment I reckon minimum of two runs during the week then sessions on the treadmill after weekend gym sessions should be rather fun :)
 
Not done a run for a couple of weeks, last one being a shortie trying a flat out mile which absolutely wiped me out but just over 6 minutes was much better than I expected for my first attempt. Need to pace myself better on those as I started flat out and the pace faded a fair bit through the run.

So had another go this afternoon at a 10K loop I've got. Didn't feel exactly fresh after dozing off when I got home from work but woke myself up ok and for my second attempt I knocked 50 seconds off and got under 45 mins too :) got various aches and pains now which I'm hoping I won't feel too much on tomorrows bike ride. Course I've had to lower my target time now too.

http://www.strava.com/activities/158028598/overview
 
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Any tips for how to breathe properly whilst running? In through nose, out through mouth?

Also, is it normal to be plodding along towards the end of a jog/run? Has a lot more impact than when you're mid-way through and happily bouncing along. If that makes sense...
 
sigma said:
Any tips for how to breathe properly whilst running? In through nose, out through mouth?

Also, is it normal to be plodding along towards the end of a jog/run? Has a lot more impact than when you're mid-way through and happily bouncing along. If that makes sense...
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just breathe how you want to, it's more difficult when you try to think about breathing a certain way. If you find yourself 'plodding' towards the end of a run, then start off slower and bouncing along isn't very efficient :p
 
Some say through the nose, out the mouth, I struggle a bit with that because I find I can't intake the same volume of air through the nose, so I breathe in/out through my mouth. Deep slow(ish) breaths, I think I worked mine out to be every 4 strides I'm exhaling.

Works for me. Might not for others!
 
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