Running

[Gwladys St. Glory]

You'd never know it, if you knew me, but I used be quite the track and field boss in my early teens My mom did up a frame all of all my ribbons (one medal for district "high point") but it's in the attic somewhere. Hated long distance running. At 48, I guarantee I'd trip over my own legs if I had to do a100-yard dash.

 

[MisterJ]

Does anyone regularly take part in ParkRun? Or has anyone ever done one before? Took part in my first ever one on Saturday and was pleasantly surprised at how amazing the whole thing was!

I used to, but got out of the habit over the winter and haven't been back since

 

[COYBL25]

I signed up for Edinburgh marathon 2024 to set myself a long term target, I’m the heaviest and most unfit I’ve ever been. Started running 10weeks ago and just got up to and finished a 10K, but the days after my shins have been killing me. Looks like it’s shin splints.

Anyone experienced this? Read a lot online just seems need to rest and stretch etc but looks like could be weeks out which is really frustrating as was loving the progress and getting out there.

New shoes recommended which I have got but only wore them for my last run before the pain so was probably too late by then

Hi mate.

I can only talk from my experiences.

When I trained for my first marathon, I developed all kinds of sprains and strains - Achilles / calves / shin splints.

From what I read, it’s your legs adjusting to the increased distance of your runs.

It’s a difficult one, as you need to train, but training causes al these niggles, so what do you do ?

However all is not lost, as you’ve got plenty of time until Edinburgh in 2024.

Have a look at your training plan and maybe wind it back a bit, so your increasing your distances slowly and in increments.

As has been mentioned, shoes can make a big difference too and as much as it’s tempting, try not to run your shoes to death, as they lose their cushioning and the impact can cause all kinds.

I’ve been using Hoka for years now and I swear by them, but it‘s what suits your feet and can be real trial and error.

I used to buy cheap used ones off ebay, give them a run out and if I liked them, I’d go out a buy a new pair - saves a lot of money.

 

[tr_efc]

@JamesEFC @GrimbolandBlue As a few people have already mentioned, shin splints can frustratingly be down to loads of different things. But the one thing that's helped me hugely with them is starting off every single run incredibly slow. A longer, slower and more relaxed warm up to gently ease in in to the run hasn't half done wonders for my shin splints.

Think they're really common in those who've got big calves, Grealish - who's got some of the biggest calves I've ever seen, spent about 4 months out injured in the 20/21 season suffering from them as well!

 

[COYBL25]

@JamesEFC @GrimbolandBlue As a few people have already mentioned, shin splints can frustratingly be down to loads of different things. But the one thing that's helped me hugely with them is starting off every single run incredibly slow. A longer, slower and more relaxed warm up to gently ease in in to the run hasn't half done wonders for my shin splints.

Think they're really common in those who've got big calves, Grealish - who's got some of the biggest calves I've ever seen, spent about 4 months out injured in the 20/21 season suffering from them as well!

This is great advice.

Starting off too quickly is something that nearly all runners are guilty of at some point.

 

[MisterJ]

There's a thing called threshold running that suggests that to build up your endurance you should run slower for about 80% of your runs.

Looks to put you around 65% of your max heart rate. It's a bit counterintuitive to go out slowly when running, but it does seem to work

There's loads of stuff about it on the internet

 

[GrimbolandBlue]

@JamesEFC @GrimbolandBlue As a few people have already mentioned, shin splints can frustratingly be down to loads of different things. But the one thing that's helped me hugely with them is starting off every single run incredibly slow. A longer, slower and more relaxed warm up to gently ease in in to the run hasn't half done wonders for my shin splints.

Think they're really common in those who've got big calves, Grealish - who's got some of the biggest calves I've ever seen, spent about 4 months out injured in the 20/21 season suffering from them as well!

Didn't know this, that's very interesting. I honestly think it was down to rapid weight gain at the time but it seems to have levelled out now that I've been doing specific stretches more. Hoping to crack the 10ks again consistently soon. I'd absolutely love to do a hill run but never have

 

[tr_efc]

This is great advice.

Starting off too quickly is something that nearly all runners are guilty of at some point.

I always struggle with them when I've had a day/s off. I get a too impatient and expect to be able to start nice and fast out the blocks straight away. For example, tonight I've got planned a fast 5K just slower than race pace, but I'm gonna have to do at least a mile and a half really slow and easy just to prevent my shins from playing up. Makes such a huge difference for me.

 

[tr_efc]

There's a thing called threshold running that suggests that to build up your endurance you should run slower for about 80% of your runs.

Looks to put you around 65% of your max heart rate. It's a bit counterintuitive to go out slowly when running, but it does seem to work

There's loads of stuff about it on the internet

Run slow to run fast they all say, don't they?! I've been running for about 7 years, started taking it seriously about 3 years ago, and only in January this year did I start listening to that advice. It's worked wonders!

 

[tr_efc]

Didn't know this, that's very interesting. I honestly think it was down to rapid weight gain at the time but it seems to have levelled out now that I've been doing specific stretches more. Hoping to crack the 10ks again consistently soon. I'd absolutely love to do a hill run but never have

Stretching before runs can help as well I've found. I do some static stretches in the house before I leave for about 5-10 minutes, then an immediate quick-ish warm up to raise my heart rate, and then I finally do a mile-mile and a half of light, really easy jogging before I get stuck in to things.

 

[COYBL25]

I signed up for Edinburgh marathon 2024 to set myself a long term target, I’m the heaviest and most unfit I’ve ever been. Started running 10weeks ago and just got up to and finished a 10K, but the days after my shins have been killing me. Looks like it’s shin splints.

Anyone experienced this? Read a lot online just seems need to rest and stretch etc but looks like could be weeks out which is really frustrating as was loving the progress and getting out there.

New shoes recommended which I have got but only wore them for my last run before the pain so was probably too late by then

Ps - long distance running is as much about the mental side of things, as it is about your physical fitness.

That`s why long runs are so important - 15 miles plus, as not only do they help give you physical capability of completing a marathon, they also programme your brain, to accept being on your feet for hours.


When you get to the long run stage of your training, don`t worry too much about times, as we`re all different and run at different speeds. Find a speed and rhythm that`s comfortable for you and try to stick to it on your long runs.

Also, use training plans as a guideline, as a lot of them have been designed by high end athletes, for high end athletes and as a result aren`t suitable for your average runner.

One of the biggest mistakes I`ve made in the past, with organised events is failing to look at the gradients involved and getting stung badly as a result - it`s the first thing I look at now !

I think the Edinburgh marathon, has some pretty big hills / gradients in it, which will require you to put in some hill training - look up hill sprints / hill repeats.

 

[tr_efc]

Ps - long distance running is as much about the mental side of things, as it is about your physical fitness.

That`s why long runs are so important - 15 miles plus, as not only do they help give you physical capability of completing a marathon, they also programme your brain, to accept being on your feet for hours.


When you get to the long run stage of your training, don`t worry too much about times, as we`re all different and run at different speeds. Find a speed and rhythm that`s comfortable for you and try to stick to it on your long runs.

Also, use training plans as a guideline, as a lot of them have been designed by high end athletes, for high end athletes and as a result aren`t suitable for your average runner.

One of the biggest mistakes I`ve made in the past, with organised events is failing to look at the gradients involved and getting stung badly as a result - it`s the first thing I look at now !

I think the Edinburgh marathon, has some pretty big hills / gradients in it, which will require you to put in some hill training - look up hill sprints / hill repeats.

I hate hill repeats so much.

They're definitely effective though.

 

[COYBL25]

I hate hill repeats so much.

They're definitely effective though.

I hate intervals much more !

I started off hating hill repeats, but I really enjoy them now.

I do them on a really steep section of forest path I run on, which is on a really tranquil and pretty stretch of one of my runs. So when I`m slow jogging back down, I`m looking at all the birds and stuff around me, which is quite therapeutic.

 

[tr_efc]

I hate intervals much more !

I started off hating hill repeats, but I really enjoy them now.

I do them on a really steep section of forest path I run on, which is on a really tranquil and pretty stretch of one of my runs. So when I`m slow jogging back down, I`m looking at all the birds and stuff around me, which is quite therapeutic.

Interesting, as I enjoy intervals haha. Where I live gives me access to a ridiculous amount of stupidly steep inclines. There's a good 3 or 4 that are just insane and completely wipe me out haha. Got an industrial estate not far from ours as well with an incredibly flat straight which I use for some of my intervals, works a treat for me.

 

[Daveysgingerlovechild]

I've stalled at around the 4 mile mark twice a week. I've got a niggling strain in the hamstring area. It's fine so long as I don't do any interval stuff or run more than twice a week. Anything above 4 miles and it let's me know.

Bah.