Improving my running

[Robmarriott]

Since the start of the year I've been trying to run again, in an attempt to shed some weight and gain some fitness and it's started to highlight some issues.

I don't seem to suffer with muscle pain yet, I run out of breath long before that's an issue and have to slow to a walk to recover so that needs some improvement, not sure if there's some breathing exercises I can do maybe?

The biggest issue I have over longer distances is terrible pain in my shins, I run more on my toes than rolling from heel to toe each step and I've tried to combat this by forcing myself to change my technique but as soon as I stop thinking about it, I revert to the toe run... When I did a 10k run a few years ago it took me 2 days to not be in pain from that, what can I do there?

and finally, I live in a village which is quite hilly, it is possible to cover a lot of distance without having to endure the hills too much but I can also choose a route with a lot of height loss and gain, which is going to be better for an improvement? It's all on pavement until the weather and light improves a bit, I'm not a fan of getting muddy in the dark!

My goal is to be able to run/jog 10k without walking by September, I can currently do about half a mile before I have to slow down so I've got some way to go, any tips for how to get there would be great.

[Nick_13]

I am not a runner by any stretch so I am sure there are more qualified people who wil come along. I found couch to 5k was great - it was a too easy at first but is important to stick to it and build up. I then found a 5-10k plan which got me up to 10k capability. From no running to my first 10k was prob 12 weeks or so.

I do not really run now but I did a couple of 2 milers or so over Christmas to blow the cobwebs off and I always find the first 0.5 mile a killer but if I push through that once my heart is pumping and my body is moving the breathing seems to settle down into a rhythm. Sometimes pushing through seems to help me massively. I also concentrate on breathing in and out of my nose deep into my stomach in a rhythm with my feet. Sometimes helps

[Mothersruin]

Have you been to a decent running shop, had your gait analysed and have the appropriate shoes?

Also, have you run off-road and do you get the same issue?

[Badda]

Robmarriott said:

I don't seem to suffer with muscle pain yet, I run out of breath long before that's an issue and have to slow to a walk to recover so that needs some improvement, not sure if there's some breathing exercises I can do maybe?

The biggest issue I have over longer distances is terrible pain in my shins, I run more on my toes than rolling from heel to toe each step and I've tried to combat this by forcing myself to change my technique but as soon as I stop thinking about it, I revert to the toe run...

It's unusual to get shin pain when running on your toes like this - by the way, it's a very good way to run so don't try and stop...it's how we should be running! To clarify it's definitely shin pain and not calf pain?

Let's start with basics..forget gait analysis for now, what size are your trainers? If they're your normal show size then this could be causing it - go up a full size (or even 1.5 sizes) and it'll allow your foot to flex without your toes hitting the toe box.

[Robmarriott]

I had my gait analysed a while ago (doubt it would have changed?) and bought trainers to suit, which I was advised at the time to buy bigger than normal so that’s not a problem. It’s definitely shin pain, absolute agony when I ran distance before! I’m not exactly light so it could just be a consequence of the weight impacting my legs? I can survive the pain though, it’s not ideal but it won’t stop me, the shortness of breath is more of a concern.

[Badda]

You're only 3 weeks in, are you trying to up your mileage slowly (10%/week) or getting a bit too enthusiastic?! Running can definitely trick you into doing more than your body's ready for I think.

Cold water bath is excellent for shin splints as it helps reduce the inflammation, as can ibuprofen (post run).

[Robmarriott]

I haven’t increased my mileage at all yet, doing a 2 mile route the same each time to see if there’s a time improvement over the same ground for now.

[HarryFlatters]

Robmarriott said:

I haven’t increased my mileage at all yet, doing a 2 mile route the same each time to see if there’s a time improvement over the same ground for now.

I'd posit that a beginner running 2 miles after 3 weeks is too much and you're getting shin splints.

Run less, run intervals, and build up slowly. Look at couch to 5k for ideas.

Work on stretching your calves, Achilles and anterior tibialis muscle

[Robmarriott]

Just to clarify, I’m not running the full two miles at the moment, my route is two miles but I’m probably only running a mile of that in total, I’m walking the rest to get my breath back.

The shin splints haven’t happened this time but they did before when I was doing bigger distances so I’m looking to preempt it, rather than cure it afterwards.

Sorry for being unclear!

[HarryFlatters]

Robmarriott said:

I’m looking to preempt it

I'd definitely work on lengthening your calf and anterior tibialis muscles, in that case. Maybe get checked for over pronation (flat feed).

[Scabutz]

Robmarriott said:

Just to clarify, I’m not running the full two miles at the moment, my route is two miles but I’m probably only running a mile of that in total, I’m walking the rest to get my breath back.

The shin splints haven’t happened this time but they did before when I was doing bigger distances so I’m looking to preempt it, rather than cure it afterwards.

Sorry for being unclear!

Treat them with ice and compression. You can get Gucci socks with little ice packs which cost a fortune. I used a tubular bandage and cheap ice pack.

For prevention a number of things. Firstly you are returning to running and presumably haven't run in a while. Your 2 miles run/walk are a lot more than the nothing you were doing before so its possible it might just be something you have to deal with and treat until you get used to it. Especially if you are carrying some extra timber. The force on your lower leg can be 3 x time body weight when running.

Next check for flat feet. I had shin splints and ankle pain when I started, the phsyio said I had the flattest feet he had seen. Google "Wet foot test pronation" and you can check for yourself. I use custom orthotics, you might just need more supportive trainers.

The shortness of breath is just something that will improve the more you do it. Slow down if you can. Maybe follow Couch to 5K or similar as it will give you a structured approach to improving.

[LordGrover]

Badda said:

It's unusual to get shin pain when running on your toes like this - by the way, it's a very good way to run so don't try and stop...it's how we should be running! To clarify it's definitely shin pain and not calf pain?

Let's start with basics..forget gait analysis for now, what size are your trainers? If they're your normal show size then this could be causing it - go up a full size (or even 1.5 sizes) and it'll allow your foot to flex without your toes hitting the toe box.

I'm by no means an experienced runner, but with my understanding this is the best advice so far. ^^
I found this book extremely helpful: Running Technique.

[Muzzer79]

Go to a decent physio

Not only will they give you advice on how to deal with your shin pain, they'll give you gait advice aswell.

Note - it needs to be a decent physio, who will advise long term solutions rather than just treating short term pain.

I've been running for over 15 years and seeing such a professional 3 years ago vastly changed my running for the better.

Also, be patient. You're only a few weeks in and if you can do a mile now before having to walk, it's early days. Build up very slowly to avoid injury.

[C0ffin D0dger]

As above really, you're probably doing too much too soon. Having tried running a few times in the past I'd always thought it wasn't for me as I was in pain afterwards and just found it hard work so stuck with cycling.

Fast forward a number of years, marriage, two kids, no time to get out on the bike, overweight, thought I'd give it one last try but doing Couch to 5k. Can fit 3 half hour sessions in a week around family life. Got to the end of C25K and able to run for half an hour solid without being destroyed for days after so stuck with 3 x 30 minutes a week. Started losing weight and being able to go further in half an hour. Eventually thought I should try for a 10k, another program / app took me to 10k over nine weeks and I ran my first 10k event. Now doing 2 x 30 mins and 1 x 60 mins a week, several 10 k trail runs over the winter, and now thinking I should sign up for a half marathon.

So in short Couch to 5K is brilliant.

[gregs656]

HarryFlatters said:

I'd definitely work on lengthening your calf and anterior tibialis muscles, in that case. Maybe get checked for over pronation (flat feed).

over pronation is not the same as flat feet.

OP - do you stretch at all, and when?

[Robmarriott]

C0ffin D0dger said:

Eventually thought I should try for a 10k, another program / app took me to 10k over nine weeks and I ran my first 10k event.

What was your time?

[Robmarriott]

gregs656 said:

OP - do you stretch at all, and when?

I stretch before and after but again, the real problem is the breathing rather than anything else.

I’ll try taking it a bit steadier for now.

[Crasher242]

C0ffin D0dger said:

As above really, you're probably doing too much too soon. Having tried running a few times in the past I'd always thought it wasn't for me as I was in pain afterwards and just found it hard work so stuck with cycling.

Fast forward a number of years, marriage, two kids, no time to get out on the bike, overweight, thought I'd give it one last try but doing Couch to 5k. Can fit 3 half hour sessions in a week around family life. Got to the end of C25K and able to run for half an hour solid without being destroyed for days after so stuck with 3 x 30 minutes a week. Started losing weight and being able to go further in half an hour. Eventually thought I should try for a 10k, another program / app took me to 10k over nine weeks and I ran my first 10k event. Now doing 2 x 30 mins and 1 x 60 mins a week, several 10 k trail runs over the winter, and now thinking I should sign up for a half marathon.

So in short Couch to 5K is brilliant.

^^ this
I started the couch-to-5k programme back at end of September last year, and finished it just before Christmas - now just starting a bridge-10k plan (one from BUPA i think) and am trying my best to put in 3 sessions a week.
I'm lucky (touch wood) to have avoided any issues with my legs/feet - but i did take good advice and got larger running shoes to my normal ones - partly because of previously being fitted for hiking boots and discovering that both my feet extend by over 1 size when they flatten down (my left extends 1.5 sizes) - and good orthorpedic insoles too.

[tomw2000]

Robmarriott said:

I stretch before and after but again, the real problem is the breathing rather than anything else.

I’ll try taking it a bit steadier for now.

Rob, what min/mile pace are you running now? Maybe easing off the pace might help?

I got back into running a it at the end of 2016. This was after YEARS off. And also hit the 'shin splints' issue.

Stretching (lots) helps and I've been doing Pilates too, which I am sure is also helping as is the 'right' trainers.

I started mega slow and doing run/walk/run/walk.

And I'm no racing snake now. Just really steady 5 and 10ks. Try to do 2-3 times a week. I can run <8min miles. But listen to my old, aching body, so generally I average about 9min/miles (obviously what is comfortable is different for all everyone).

Keep at it. Don't try and be Linford Christie. A run is a run.

[Robmarriott]

My average pace is between 13.5 and 14 minutes per mile so I don’t think it’s a pace issue, just fitness (although I appreciate they go hand in hand). Even at my best pace a few years back it was only 12 minutes a mile.