The Running Thread Vol 2
Discussion
gazza285 said:
Anyone with experience of shin splints?
Have you increased your mileage significantly recently? I think its generally accepted that shin splints are an over use issue. I had them bad when I started running, partly because I was new to it, and also because I had very flat feet. I have orthotics now and dont get them anymore.When I had them bad I was recommended compression and ice. You can get special socks with pockets with little freezable pouches in, but they cost about £50. I used a knee length compression sock and a tubular bandage over the top to hold a normal ice pack in place. Do that every night for a few days and they feel much better. I also found I got very tight calves and sports massage to loosen them also helped with shin splints.
gazza285 said:
Anyone with experience of shin splints?
Yes. You cannot run through them. Not what you want to read. Mine came on in November last year, I tried the head in sand approach, and still wasn't running regularly until late Feb as a result.Massage, ice, tape until the pain goes, don't run, wear shoes that don't aggravate them, find some cross training that doesn't aggravate them and do lots of single calf raises with straight and bent legs (3 x 20/leg each day, eg) plus using a theraband, do isolated foot moves - toes inwards 3 x 10-20 toes outwards 3 x 10-20, toes up towards you 3 x 10-20. Or indeed, do what your physio says. But unless you're the 0.01%, running through them isn't a thing.
How to add a silver lining? Use the time off to train in the gym, doing all the pre-hab for next year. Don't just stop running and do the basic physio stuff, do a load of body conditioning, so the downtime isn't wasted and when you do run again, you're a stronger more efficient runner.
ETA - http://www.lloydspharmacy.com/en/lloydspharmacy-re... - a very useful coldpack which heats and chills speedily and will velcro on under your trousers (e.g. sitting at your desk trying not to look like a nutter!).
The word "break", instead of what appears to be four kisses for gazza...
I did a double day yesterday for the first time in ages. Needed 30km in the legs so did 7 and 23. The 23 were a right old slog 8 pm-1030 pm, but I had to do it that way round. Managed an HR of 125 and 6.05/km which is a long way off where I'd like to be, but acceptable. It gives me good info for how to pace my ultra next weekend. Slowly is the answer. Sub 10 hours is a no-hoper. Sub 12 is more realistic.
I have however done the sums, and need to run 6.5km/day if I'm to break 1000 miles/1610km for the year. That'll be interesting.
Edited by Smitters on Tuesday 6th November 10:43
Edited by Smitters on Tuesday 6th November 10:43
Scabutz said:
Have you increased your mileage significantly recently?
No, I've been running four to five hundred miles a year for the last five years, so no big increases in distance.Smitters said:
Yes. You cannot run through them. Not what you want to read. Mine came on in November last year, I tried the head in sand approach, and still wasn't running regularly until late Feb as a result.
Massage, ice, tape until the pain goes, don't run, wear shoes that don't aggravate them, find some cross training that doesn't aggravate them and do lots of single calf raises with straight and bent legs (3 x 20/leg each day, eg) plus using a theraband, do isolated foot moves - toes inwards 3 x 10-20 toes outwards 3 x 10-20, toes up towards you 3 x 10-20. Or indeed, do what your physio says. But unless you're the 0.01%, running through them isn't a thing.
How to add a silver lining? Use the time off to train in the gym, doing all the pre-hab for next year. Don't just stop running and do the basic physio stuff, do a load of body conditioning, so the downtime isn't wasted and when you do run again, you're a stronger more efficient runner.
ETA - http://www.lloydspharmacy.com/en/lloydspharmacy-re... - a very useful coldpack which heats and chills speedily and will velcro on under your trousers (e.g. sitting at your desk trying not to look like a nutter!).
The word "break", instead of what appears to be four kisses for gazza...
I did a double day yesterday for the first time in ages. Needed 30km in the legs so did 7 and 23. The 23 were a right old slog 8 pm-1030 pm, but I had to do it that way round. Managed an HR of 125 and 6.05/km which is a long way off where I'd like to be, but acceptable. It gives me good info for how to pace my ultra next weekend. Slowly is the answer. Sub 10 hours is a no-hoper. Sub 12 is more realistic.
I have however done the sums, and need to run 6.5km/day if I'm to break 1000 miles/1610km for the year. That'll be interesting.
Humbug. I'm still cycling, which doesn't seem to aggravate my shin pain, and doing a little bit of weight stuff, so I'm not worried about dropping fitness, I just miss being out on the moors. Went up to the Lakes last week, and to not bag a few peaks while I was up there was a disappointment.Massage, ice, tape until the pain goes, don't run, wear shoes that don't aggravate them, find some cross training that doesn't aggravate them and do lots of single calf raises with straight and bent legs (3 x 20/leg each day, eg) plus using a theraband, do isolated foot moves - toes inwards 3 x 10-20 toes outwards 3 x 10-20, toes up towards you 3 x 10-20. Or indeed, do what your physio says. But unless you're the 0.01%, running through them isn't a thing.
How to add a silver lining? Use the time off to train in the gym, doing all the pre-hab for next year. Don't just stop running and do the basic physio stuff, do a load of body conditioning, so the downtime isn't wasted and when you do run again, you're a stronger more efficient runner.
ETA - http://www.lloydspharmacy.com/en/lloydspharmacy-re... - a very useful coldpack which heats and chills speedily and will velcro on under your trousers (e.g. sitting at your desk trying not to look like a nutter!).
The word "break", instead of what appears to be four kisses for gazza...
I did a double day yesterday for the first time in ages. Needed 30km in the legs so did 7 and 23. The 23 were a right old slog 8 pm-1030 pm, but I had to do it that way round. Managed an HR of 125 and 6.05/km which is a long way off where I'd like to be, but acceptable. It gives me good info for how to pace my ultra next weekend. Slowly is the answer. Sub 10 hours is a no-hoper. Sub 12 is more realistic.
I have however done the sums, and need to run 6.5km/day if I'm to break 1000 miles/1610km for the year. That'll be interesting.
The pain has more or less gone, but still lurks occasionally, I guess this is the time to rest, tempted to give it a try though...
Thank you for your contribution.
re Shin Splints: When you get back running try and keep off hard surfaces where possible, and make sure your shoes aren't worn out or have compacted midsoles. In my early days of running I got too quickly into 80-100 mile weeks on road and shin splints were the inevitable consequence. Some form of insoles such as sorbothane help but staying off the black stuff is my best recommendation
JimmyConwayNW said:
Running at night in the dark or in the morning in the dark. Got to dig deep to put in the long runs at the moment my motivation is dropping.
Any good head torch recommendations going to try some night time trail running.
I use a Petzl LED head torch. The equivalent current model would likely be the Tikkina or Tikka. I've looked at body-lights but prefer a headtorch as I find it makes for a more stable beam.Any good head torch recommendations going to try some night time trail running.
Camoradi said:
re Shin Splints: When you get back running try and keep off hard surfaces where possible, and make sure your shoes aren't worn out or have compacted midsoles. In my early days of running I got too quickly into 80-100 mile weeks on road and shin splints were the inevitable consequence. Some form of insoles such as sorbothane help but staying off the black stuff is my best recommendation
I mainly run off road as it is, and new shoes between four and five hundred miles. My adductor muscles tend to get tight if I overdo it, so I’m pretty good at regulating myself. The long dry summer has left a lot of the off road routes baked hard though, that hasn’t helped.
JimmyConwayNW said:
Running at night in the dark or in the morning in the dark. Got to dig deep to put in the long runs at the moment my motivation is dropping.
Any good head torch recommendations going to try some night time trail running.
I have this: https://www.alpkit.com/products/mantaAny good head torch recommendations going to try some night time trail running.
and the older version of this: https://www.alpkit.com/products/viper
I bought the Manta for it's 11 hour burn time at 300 lumen. Really like it so far, could do with a soft pad on the front as it's just plastic, but as i'll mainly be using this in winter (with a hat) it's not a major issue. The beam can be changed from floor to spot.
I've had the Viper for about 2 years,uses AAA batteries so handy to take spares, but no low battery indicator.
feef said:
JimmyConwayNW said:
Running at night in the dark or in the morning in the dark. Got to dig deep to put in the long runs at the moment my motivation is dropping.
Any good head torch recommendations going to try some night time trail running.
I use a Petzl LED head torch. The equivalent current model would likely be the Tikkina or Tikka. I've looked at body-lights but prefer a headtorch as I find it makes for a more stable beam.Any good head torch recommendations going to try some night time trail running.
RobM77 said:
I also own a lightweight flashing red light intended for a bicycle seat tube that I've attached to the rear of the head torch strap - highly recommended.
Second this. I've done similar with a clip on flashing LED blue light. (it really slows any cars behind as soon as they catch a glimpse of it)Headtorch is the way forward for me, been using it to get out at 6am for 4 mornings a week since the start of Oct. Trying to run in the evening is a no go for me in the dark unless I'm at running club. Far too many reasons pop into my head why I shouldn't bother having been at work all day.
Getting it done first thing before anyone else is awake and no opportunity for the devil on my shoulder to distract me or talk me out of it
MattS5 said:
RobM77 said:
I also own a lightweight flashing red light intended for a bicycle seat tube that I've attached to the rear of the head torch strap - highly recommended.
Second this. I've done similar with a clip on flashing LED blue light. (it really slows any cars behind as soon as they catch a glimpse of it)Headtorch is the way forward for me, been using it to get out at 6am for 4 mornings a week since the start of Oct. Trying to run in the evening is a no go for me in the dark unless I'm at running club. Far too many reasons pop into my head why I shouldn't bother having been at work all day.
Getting it done first thing before anyone else is awake and no opportunity for the devil on my shoulder to distract me or talk me out of it
I hadn't considered a blue light! That's very crafty.There's a nice feeling driving to work when you know you've trained already
I did that last winter, but my new job have an amazing large shower room and a drying area for clothes, so I'm running at lunchtimes now, which is a very welcome bit of daylight in winter.JimmyConwayNW said:
Running at night in the dark or in the morning in the dark. Got to dig deep to put in the long runs at the moment my motivation is dropping.
Any good head torch recommendations going to try some night time trail running.
I use an LED Lenser SEO5 and find it good even in the woods when its pitch black. It is a little bulky so I'm tempted to upgrade to the 7R at some point which is even brighter but sheds some of the bulk (it has rechargeable batteries). I don't get on well with headtorches that have the battery pack at the rear (I'm not sure if I have a weirdshaped head Any good head torch recommendations going to try some night time trail running.
, whereas some people prefer the balance of splitting the weight.I also have red and blue arm lights, and a reflective jacket (as in the whole jacket is reflective). At times I think its overkill but overall I don't think you can have enough light, especially on unlit roads and paths!
cookie118 said:
I use an LED Lenser SEO5 and find it good even in the woods when its pitch black. It is a little bulky so I'm tempted to upgrade to the 7R at some point which is even brighter but sheds some of the bulk (it has rechargeable batteries). I don't get on well with headtorches that have the battery pack at the rear (I'm not sure if I have a weirdshaped head , whereas some people prefer the balance of splitting the weight.
I also have red and blue arm lights, and a reflective jacket (as in the whole jacket is reflective). At times I think its overkill but overall I don't think you can have enough light, especially on unlit roads and paths!
Got the Lenser 7R myself, cracking bit of kit for the money. Albeit the clip on the back of the case has broken again. I sent it back under the 5 yr warranty last time and they sent me a new one no quibbles, but it doesn't affect its use, so haven't bothered to return it again......albeit I did keep the rechargeable battery when I sent it back last time so now have a spare , whereas some people prefer the balance of splitting the weight.I also have red and blue arm lights, and a reflective jacket (as in the whole jacket is reflective). At times I think its overkill but overall I don't think you can have enough light, especially on unlit roads and paths!
Mothersruin said:
Currently on an endurance event and picked up a nasty case of IT Band on the left leg.
Other than the usual RICE and anti-inflamms, anyone have a wizard recovery strategy for this?
Check your glute, knee and calf on that side - some mobilisation, pressure point work/rolling/digging thumbs in may help ease it out. In the absence of a tennis ball or similar, can you scrounge a Nalgene bottle as a roller, find a rock to sit on and dig into the glute/glide you calf over?Other than the usual RICE and anti-inflamms, anyone have a wizard recovery strategy for this?
I wouldn't roll the outside of the thing - if it's irritated already it'll just make it sore.
Good luck - let us know how you're going. Which event? Can we track you?
Thanks for the info. Ties in with other stuff doing.
Can't say much about it at the moment but the fundamentals are carrying a 120kg stretcher from Compiegne in France to South Wales. Finishing early doors on Sunday morning having taken 11 days. Commemorating the armistice centenary and raising a bit of cash for my Mountain Rescue Team (Brecon).
The carry isn't difficult as we're rotating through teams, the attrition from doing 27-31 miles a day on mostly tarmac is brutal.
Will do a post-event report when we're done.
Can't say much about it at the moment but the fundamentals are carrying a 120kg stretcher from Compiegne in France to South Wales. Finishing early doors on Sunday morning having taken 11 days. Commemorating the armistice centenary and raising a bit of cash for my Mountain Rescue Team (Brecon).
The carry isn't difficult as we're rotating through teams, the attrition from doing 27-31 miles a day on mostly tarmac is brutal.
Will do a post-event report when we're done.
Mothersruin said:
Thanks for the info. Ties in with other stuff doing.
Can't say much about it at the moment but the fundamentals are carrying a 120kg stretcher from Compiegne in France to South Wales. Finishing early doors on Sunday morning having taken 11 days. Commemorating the armistice centenary and raising a bit of cash for my Mountain Rescue Team (Brecon).
The carry isn't difficult as we're rotating through teams, the attrition from doing 27-31 miles a day on mostly tarmac is brutal.
Will do a post-event report when we're done.
Cool - good luck. I'll chuck some pennies in the MR jar next weekend for you. I'll be dicking about on the Talybont side next weekend.Can't say much about it at the moment but the fundamentals are carrying a 120kg stretcher from Compiegne in France to South Wales. Finishing early doors on Sunday morning having taken 11 days. Commemorating the armistice centenary and raising a bit of cash for my Mountain Rescue Team (Brecon).
The carry isn't difficult as we're rotating through teams, the attrition from doing 27-31 miles a day on mostly tarmac is brutal.
Will do a post-event report when we're done.
Well, we finished bang on schedule.
Compiègne to Skenfrith Castle with the ferry from Dieppe to Newhaven. 300 miles. 11 Days stretcher carry to be ready for the service at 1100, 11th November, 2018.
We will remember them.
I'm sitting very gratefully at home with a glass of red, wearing compression socks, wondering if I'll ever walk properly again.
I know it's not a run, but this thread has endurance stuff on it and seems like a good home.
Compiègne to Skenfrith Castle with the ferry from Dieppe to Newhaven. 300 miles. 11 Days stretcher carry to be ready for the service at 1100, 11th November, 2018.
We will remember them.
I'm sitting very gratefully at home with a glass of red, wearing compression socks, wondering if I'll ever walk properly again.
I know it's not a run, but this thread has endurance stuff on it and seems like a good home.
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