First of all, congrats to the newbies! We’ve completed three weeks of training, which means we’re half way to Jenni’s recommended six week trial period, and half way to being eligible for a 15% discount at the store!! I have to say, I’m really proud of our group! It seems that we’re surpassing everyone’s expectations with how many of us have stuck with it this long. We show up. We’re dedicated, motivated and willing to learn. I think that’s half the battle right there, so take a moment to pat yourselves on the back for your accomplishments!
It’s really exciting how, being a newbie, each workout gives me the opportunity to do something I’ve never done before, or at least beat a personal record on some level. The interval and speed work during the week beats me up every time, but I’m starting to see the benefits of it now. Saturday I ran three miles straight, without stopping – something I never even imagined I could do! On top of that, I completed it within my goal time at 35’08″, a pretty decent improvement from my 12.5-minute mile the first day! It felt great when I was done, and I can’t wait to keep tacking on the mileage and improving my times. When the 13.1 mile goal starts to feel daunting, I think about what the training has done for me so far. I may only be running 3 miles, but that’s 3 more miles than when I started just a few weeks ago!
One of the not so exciting new feelings, however, is the way my shins have felt for the past few days. It started as a dull pain last Monday that I misdiagnosed as sore calf muscles (that somehow extended to the front of my legs), and misattributed to the adorable, but painfully high wedges I wore to work that day. It has continued to turn up as a dull, but steady pain throughout my workouts that seems to disappear soon after the run with some good stretching (thanks to Jane’s pointers!). After talking to a few people, I can see now that this is the beginning of the dreaded shin splints, and something I need to nip in the bud right away if I want to continue with my training. Today I made it a point to wear sandals instead of heels, but it seems that made it just as bad, if not worse! Walking in my flats all day, I started to feel the shin splints even before the run this time. Needless to say, the workout today through the hill-acious Fat Boy course was brutal, and the pain was worse than ever. After the run, Jane showed me some more stretches and exercises I can do to help alleviate it, and I iced & massaged the area (while watching the Saints game, of course) using a freezing cold bottle of Powerade. It was a big help and definitely alleviated the pain.
If you’re suffering from the same thing, one of the best (and simplest) exercises I’ve learned is to walk on your heels. I call it the “duck walk,” and it may look silly, but you’ll feel so much better afterwards that it won’t even matter! Basically, you start by standing on your heels with your toes pointing up and out, like a V shape. The higher you can point your toes, the deeper the stretch. Walk on your heels in this position about 20-30 steps. Then, staying on your heels but pointing your toes inward, walk back. Repeat this 2-3 times. Try it before your run, after your run, or on the way to the refrigerator – I’m positive you’ll feel some relief! If it sounds crazy and you can’t picture what I’m talking about, here’s a short video I found about it on YouTube:
I’m not sure if the shin pain is simply from my body adjusting to this totally new activity I’m putting it through, or if I’m doing something wrong. I know a possibility is that I’m running in shoes that don’t offer enough support for me. This is going to sound ridiculous, but I’ve never gone through the foot evaluation process at Varsity, and I think it’s due time! In the past, I’ve picked shoes out based on how many matching outfits I have to go along with them. Obviously, not the smartest choice. I love my Brooks Ghosts and how light they are, but maybe I do need a bit more support. I’m willing to give it a try if it will prevent injury and help me continue with my training.
If you’re suffering from shin splints too, or if you find yourself suffering from any type pain that seems to go above and beyond the normal soreness of a good workout, don’t hesitate to ask someone about it! Everyone is different and what works for me may not work for you. The thing I love about this group is what an incredible resource it is and how willing everyone is to offer their knowledge and advice. Ask an advanced runner, Jenni or Jane – I guarantee that if they are not able to help you, they can at least point you in the right direction. If you’re unsure about your shoes, bring them to the store and have someone evaluate you. Whatever you do, don’t write it off! The smallest pain can turn into a serious injury in no time if you don’t do anything about it…
Take care, and see your Thursday!
Tags: injury, pain, shin splints, soreness, stretching
Hi! I’m a relatively new runner too – Completed the rock n roll 1/2 in February and training for the Jazz half in October. I had TERRIBLE shin splints when I started – the exercises really do help – keep doing them and it will get better! I also did exercises where I would lift a 1 or 2lb weight on the top of my foot – kind of like the walking around on your heels, but while sitting down. Good luck and Hang in there! I remember not being able to complete 1 mile and I made it through 13 – you can do it too!
Thanks for the support & the exercise tips Melissa! I’ll definitely give that a try. I’m going to run in some new shoes tomorrow and keep doing the exercises and stretches and hopefully it will get better. Good luck with your training!
I’m a firm believer that a good pair of shoes prevents most cases of shin splints…my belief stems from my experiences running while in the Army. It never failed…as soon as my shin splints started, and I got new shoes, the shin splints went away. I’ve learned that when my shoes are old, my body tells me. I just recently had that experience again–I’ve been having pain in my left foot from the arch up through my toes. My Saucony’s are old and beat up, so Sunday I went and bought a pair of Brooks. I’ve been a Saucony fan for years, but I decided it was time to try someone new. I ran yesterday with my Brooks, and there was a slight mild pain, but nowhere near what I’d experienced Saturday on my long run. I recommend getting the shoe evaluation. You may be due for new shoes, or at the very least the right orthotic insert to give your foot the support you need.
Good luck!
Thanks Miachelle! I finally had a foot evaluation the other day and I’m going to try some new shoes out. Hopefully that will help fix the problem!