Joined Dec 2003
Benevolent Dictator
Forum Thread
Are there any runners in the Lounge? OT is fine as long as it has something to do with you running.
January 30, 2016 at
01:16 PM
in
Sporting Goods
So I started Couch to 5K this year, and today I begin week 4, day 1. I'm finding this to be easier overall than I expected it to be.
Who here runs religiously, and what advise do you have to give to someone just starting out, such as myself?
Motivation is not a problem. I find myself looking forward to each run so far.
Who here runs religiously, and what advise do you have to give to someone just starting out, such as myself?
Motivation is not a problem. I find myself looking forward to each run so far.
116 Comments
Your comment cannot be blank.
Sign up for a Slickdeals account to remove this ad.
Great job, sir!!
There are a few ways to strengthen this muscle. One is to sit in bed and trace out the alphabet with your toes. This is a good one to start with, but after a short time you'll be strong enough that you won't really feel a few trips through the alphabet any more. Another (more effective but harder) is to run backwards up a short hill. You may want to try this after you've done the alphabet exercises for awhile.
To do this, you need to make sure your form is good, which means that you'll want to be on the balls of your feet and really push off of your toes. You should be really reaching back with the other foot, kind of exaggerated. You don't need a terribly long hill to do this, just enough to make you feel it. Your quads will feel it too.
If understanding helps, shin splints is kind of a catch all term. Normally, what happens is that people who aren't used to running have relatively strong calf muscles, but the front one (tibialis anterior) will be very weak relative to your calf. So as you go running along, the front muscle gets exhausted far before your calves (or the rest of your leg muscles for that matter) do. So basically you're running on an exhausted muscle for a period of time far longer than you would if your quad or other major muscle group got that tired. As a result, it can get very very sore. And at its worst, that muscle can actually start to tear away from the bone - that's real shin splints, but not what most people actually get. Most people just get the soreness from a weak muscle being asked to do too much.
Outside of exercise, ice is your friend here; you can ice after every run and if you have the time once in the morning as well. You can get a foam roller and kneed out the muscle when it feels sore. You can also just do this with your thumbs or a tennis ball. And of course, hydrate.
Also note that this isn't something that you'll need to keep up indefinitely. As long as you're running pretty consistently, once that muscle is strong enough you should be able to stop the exercises and not feel it anymore.
One question: What surface are you running on outdoors?
There are a few ways to strengthen this muscle. One is to sit in bed and trace out the alphabet with your toes. This is a good one to start with, but after a short time you'll be strong enough that you won't really feel a few trips through the alphabet any more. Another (more effective but harder) is to run backwards up a short hill. You may want to try this after you've done the alphabet exercises for awhile.
To do this, you need to make sure your form is good, which means that you'll want to be on the balls of your feet and really push off of your toes. You should be really reaching back with the other foot, kind of exaggerated. You don't need a terribly long hill to do this, just enough to make you feel it. Your quads will feel it too.
If understanding helps, shin splints is kind of a catch all term. Normally, what happens is that people who aren't used to running have relatively strong calf muscles, but the front one (tibialis anterior) will be very weak relative to your calf. So as you go running along, the front muscle gets exhausted far before your calves (or the rest of your leg muscles for that matter) do. So basically you're running on an exhausted muscle for a period of time far longer than you would if your quad or other major muscle group got that tired. As a result, it can get very very sore. And at its worst, that muscle can actually start to tear away from the bone - that's real shin splints, but not what most people actually get. Most people just get the soreness from a weak muscle being asked to do too much.
Outside of exercise, ice is your friend here; you can ice after every run and if you have the time once in the morning as well. You can get a foam roller and kneed out the muscle when it feels sore. You can also just do this with your thumbs or a tennis ball. And of course, hydrate.
Also note that this isn't something that you'll need to keep up indefinitely. As long as you're running pretty consistently, once that muscle is strong enough you should be able to stop the exercises and not feel it anymore.
One question: What surface are you running on outdoors?
I run a real 5K on Saturday, like an actual race in which I had to register and stuff. It's being put on by a sorority at my Alma Mater, so this should be fun!
Sign up for a Slickdeals account to remove this ad.
I run a real 5K on Saturday, like an actual race in which I had to register and stuff. It's being put on by a sorority at my Alma Mater, so this should be fun!
30:17 total time
11:52 pace
This was on my own this time, without my 'coach' to pace.
3.27 miles
41:05 total time
12:34 pace
I took it a bit slower and easier as the goal was to actually run a full 5K. I did it!
3.16 mi
36:58 total time
11:43 min/mi pace
3.16 mi
36:58 total time
11:43 min/mi pace
Sign up for a Slickdeals account to remove this ad.
eddie izzard just ran 27 marathons [bbc.com] in 27 days in honour of Nelson Mandelas 27 years in prison, raising 1.4 million pounds so far for sport relief.