Any members runners or sports people, I've got an injury :(

[CHR1S]

Well thanks for the advice every one, seems I need to take it easy for a while and see how things improve with my new trainers.

[CHR1S]

Well, the trainers have helped a lot with my calves etc but im still suffering with my shins! Its getting me wound up now as I am struggling to break the 3k barrier I can manage a mile at most before it feels like the tendons and ligaments in my lower legs have halved in size. I warm up and stretch, ice, use compression and I still dont seem to see any improvement.

 

Other than seeing a specialist what else could I do?

[GrumbleDook]

A few other things you could do ...

 

1 - make use of the cross-trainer at the gym. i know it means coughing up cash but you can get a good replica of the running action without the stress on the joints / bones. It also allows you to mix in low and high impact training.

2 - Aqua Aerobics is also very good as an introduction into see running. Running through waves and on wet sand is a good building exercise to strengthen leg ligaments.

3 - If you are now having problem with your shins make sure your laces are not too tight on your trainers, wear ankle socks and get checked out for shin splints.

4 - if 3k is your limit then do 2 lots of 2k with some other exercise in between (work your abs, etc). See if the break helps ...

5 - Run as the middle part of your training ... you could cycle first, then run, then cycle.

[CHR1S]

Thanks for the advice Tony, at the moment its my only exercise; Although I am about to start a weight program with my mate.

I actually like jogging and prefer to pound the road and not the treadmill

 

I am using walking/jogging primarily as a fat burning exercise and to raise my fitness, however as my body is getting fitter I need to pick up distance to maintain my weight loss in the fat burn zone and there are 2 catches -

 

I'm on a reduced calorie diet so duration running of 30 mins or more means I will need to eat more and I haven't got the balance right yet for that. Im factoring a 200 daily exercise deficit on top of the reduced intake.

The pain means that anything 1 mile or above is a killer.

 

I have switched to cycling but I find that I have to do a good hour plus to get the same results as a 20/30 minute jog and I don't enjoy it as much and I cant stand swimming lol!

 

I will be picking up the calorie intake once I start the weight sessions so I might see what that brings.

Edited June 7, 2010 by CHR1S

[witch]

You should try the Swedish method of fitness: the body gets used to running along at the same speed and the fitness benefits really diminish. I used to run for 5 or 6k but in the end I wasnt getting any fitter (or thinner).

Fartlek Training - Speed Play

 

Yes, it has a silly name -

[CHR1S]

I might try a bit of Saltin Fartlek, once I have sorted my bleeding shins out of course hehe

[Sarconia]

You should try the Swedish method of fitness: the body gets used to running along at the same speed and the fitness benefits really diminish.

 

So true! every 6 weeks or so you have to do something different as the body simply adapts and becomes used to each exercise that you've been doing. I always try and keep it varied, when something gets a bit too easy, you know it's time to up and change the game.

[witch]

So true! every 6 weeks or so you have to do something different as the body simply adapts and becomes used to each exercise that you've been doing. I always try and keep it varied, when something gets a bit too easy, you know it's time to up and change the game.

 

I do different things during the week - high level exercise classes, dance, running, dog walking etc and I do agree that the body gets very used to the same things. If ever we have a different instructor, who does different moves, it is much more difficult even if the move itself is quite simple.

I NEVER find any of my classes easy!! Wish I did. I do try and make a bit more effort every week!

[penfold]

If your having pains after training, dont see a doctor see a sports physio. As someone has already mentioned on here, a doc will likely tell you to rest but a physio can tell you what muscles you are using and even identify if there is some physical problem you have overlooked(such as running with weight slightly on one side).

 

If you cant run for over 3k before you get problems, then stop run for 2k and stop. Always stop before you get any pain and give your body time to recover. I had a friend who had shin splints, but managed over about 2 months to increase from 1-5 mile runs by stopping his run before he felt any pain. Alternatively try some interval training? Do short quick runs followed by a brisk walk and see how you get on. As others have said, change your training to aviod stressing out your muscles.

[apeo]

I would say that the advise on here has been great but you really should get yourself booked in with a physio.. just pop to you GP (i hate GPs for sports related injuries, all they ever say is give it rest and take pain meds) and ask them to refer you to a physio or sport therapist. Making it sound worse then it is sometimes a good idea.

 

As of breaking 3k.. generally ppl who train for long distance running like halfs or full marathons build the distance by running at a higher intensity for a short period of time (say 5 mins) then a lower intensity or walk for a short period of time (say 2 - 5 mins) and then alternate, doing this for a target distance or x amount of time. This is done for say 3 times a week then once a week you run a target distance that would be slowly increased each week till you reach your desired distance. Roughly thats it, im sure there are programmes out there that can be found on tinternet that will give you an exact programme.

 

I generally find long distance running more about endurance then fitness really. Yes it will build your fitness to a point and then after that its.. endurance. I did find that i could lose a ALOT of weight running but thats with strict diet (that goes without saying really any fitness regime needs the diet to be right too). I was experimenting on how much weight i could lose and i lost alot of weight both muscle mass and fat.

[CHR1S]

Thanks everyone,

 

The distance is more of a personal goal, I don't have to run it its just something to aim for to add a challenge. I like the idea of the interval training, I think I will give it a go tonight

[glennda]

If you work in a secondary school go and raid pe and read through the different styles they recommend. I can't remember the exact names but they include the fartlek training, i remember doing it when i did my gcse pe course 3 years ago

[GrumbleDook]

Fartlek is fantastic ... and as I mentioned before about the break between the 2 legs can be crunches, etc ... this is another form of it which I was taught whilst at uni, the hardest of which was run, ski training, run, press ups, run, crunches, run ... the runs were based on distance rather than time.

[apeo]

All this talk of training makes me want to start again.. i stopped due to an injury and have been difficult to motivate myself to get back into the swing of things.

[CHR1S]

Apeo, I felt like that at first but the feeling you get after a great workout makes it all worth while

[apeo]

Apeo, I felt like that at first but the feeling you get after a great workout makes it all worth while

 

Really.. i usually feel exhausted and on a really good session feel like im going to die and/or throw up.. LOL But seriously yeah the feeling after is great.

[russdev]

Fartlek is fantastic ... and as I mentioned before about the break between the 2 legs can be crunches, etc ... this is another form of it which I was taught whilst at uni, the hardest of which was run, ski training, run, press ups, run, crunches, run ... the runs were based on distance rather than time.

 

 

Couch to 5k is based on similar basis to Fartlek...

 

I have just started to get fit again after many years of being unfit.

 

Unfortunately I haven't got time to do any serious running. So going to have to stick with wii-fit and some of the exercise DVDs I have.

 

Russ