Hello. advise appericated

gsxr1

Im newish to running.

I started running at the start of Feb.

I have been going out for a jog 3 times a week now.

I have a little 3 mile route which I enjoy. Its quiet flat and scenic. Canal path.

At the start the route was taking me over 30mins as I had to slow and walk due to shin splint.

Now a month and a bit later I can do it in 20min . It was a massive mile stone for me. By knocking 10 mins and only stopping once it has giving me a new enthusiasm .

When I started I was completely UnFit. With no previous exercise routine that I have stuck to. Gym never really lasted.

I am 33 years and male. 5' 10" and weight 13 and a half stone.

I am however having a few problems.

I still suffer from shin splints which becomes bearable after the first mile. But that first mile is really upsetting me with actual pain. I feel its holding me back so much.

I bought a good pair of Asics runners which helped .

I am starting to get sore knees. they are aching mostly rather than sharp pain.

My weight has not moved since I started. I do enjoy a beer every night with my dinner and a chocolate after my midday lunch. Giving both up would destroy my life:). Really. I have to tackle it slowly or I will lose motivation.


Is there any supplement I can take to help with developing my calves , shins and knee joints ? This is my main problem area. lower back pain is also effecting me.
My breathing is fine strangely. (1 year off the fags:D)


My reasons for running was to build stamina for motorcycle racing in Mondello Park, but it turning into more than that now. I really look forward to it every other day now. It does become a little addictive.

I would love to be able to do a 5k race some time in the future.

thanks

--amadeus--

GSXR - nice bike

On teh injury front we can't really give advice on that here, get yourself off to a good phsyio or sports injury specialist and get them to give you a once over. there may be an underlying reason for any pain or discomfort and they'll sort it. I'm assuming that you don't have any historical biker injuries that could be causing problems? Any minor mechanical imbalances will be exaggerated by running and they could be the root of your issues.

As an aside there is always some discomfort when you start running. Feeling stiff & slightly sore or uncomfortable is pretty normal, pain isn't.

Personally I'd vary the routine a little - run a bit further but slower some days for example. Def don't time every run - you end up racing all of your training which isn't right; it increases your chance of injury and may not give you the benifits you want. And enter a race, google a 5k plan and go for it, you're pretty much running taht far already so what's stopping you?!

gsxr1

--amadeus-- wrote: »

GSXR - nice bike

On teh injury front we can't really give advice on that here, get yourself off to a good phsyio or sports injury specialist and get them to give you a once over. there may be an underlying reason for any pain or discomfort and they'll sort it. I'm assuming that you don't have any historical biker injuries that could be causing problems? Any minor mechanical imbalances will be exaggerated by running and they could be the root of your issues.

As an aside there is always some discomfort when you start running. Feeling stiff & slightly sore or uncomfortable is pretty normal, pain isn't.

Personally I'd vary the routine a little - run a bit further but slower some days for example. Def don't time every run - you end up racing all of your training which isn't right; it increases your chance of injury and may not give you the benifits you want. And enter a race, google a 5k plan and go for it, you're pretty much running taht far already so what's stopping you?!

thanks for your reply. The back injury was due to a bad crash a few years ago. But I never broke any leg bones (yet).

Is there anywhere around the Naas area I could go for shin splint pain. That's the real thorn in my side. Although it has been getting easier.

My calf muscle and starting to show them selves now. Which was kinda cool.

I dont think I am anywhere near a race yet. Still slowly building endurance.

Maybe towards the winter I may be ready

--amadeus--

I'm the wrong side of the country for recommendations in that area but I'm sure someone knows someone. I missed the bit about the back in your OP, all the more reason to get yourself properly checked out as it could be throwing your gait out.

I don't know why you're saying you're not ready for a race - if you're doing 3 miles in 20 mins that's a pretty tidy pace, lots of people on here are a lot slower than that and race regularly!

rdunne

QUOTE=--amadeus--;59400154]3 miles in 20 mins ![/QUOTE]

That’s fast dude maybe you’re going too fast. I don’t know much , but i think you might be better running slower for longer. maybe get up to 30 mins .
Do as much as you can on grass. You leg muscle will improve with the longer running and going slower will help with the shins.

But im no doc!!

Peckham

gsxr1 wrote: »

Is there anywhere around the Naas area I could go for shin splint pain.

Just visit any physio and they'll sort it out. There's a "find a physio" tool here.

+1 to the suggestions to run slower and try to push out the distance a bit further. Alternate between 3 and 4 mile runs at a slower pace, then when that feels comfortable push it up to 3 and 5 mile runs. You should be running at a pace that feels comfortable to hold a conversation - any faster is too fast.

gsxr1

its actually 2.8 miles door to door. and 20min 50 sec was my best time . It was raining as well which really helped.

is it just me . but when ever you get over the initial 1 mile warm up I feel like I could run all night long at a nice steady pace?
but that first mile is a killer.

gsxr1

Peckham wrote: »

Just visit any physio and they'll sort it out. There's a "find a physio" tool here.

+1 to the suggestions to run slower and try to push out the distance a bit further. Alternate between 3 and 4 mile runs at a slower pace, then when that feels comfortable push it up to 3 and 5 mile runs. You should be running at a pace that feels comfortable to hold a conversation - any faster is too fast.

I could not hold a conversation. In fact I have difficulty skipping on tunes on my walkman.

Maybe I should put less into it for now.

delboy2

OP check out the http://www.leinsterclinic.ie/ in Maynooth for physio - they offer a really good service and know what they are doing. Picked up a football injury on the knee 7 months ago. Had been to 3 different physios who couldn't figure out the problem before someone recommended the leinster clinic. The physio there Mark had me fixed up and back out training after just 3 sessions:D Gait analysis is another option. Maybe Asics aren't right for your foot. Few places in Dublin now do gait analysis
Also make sure your stretching before and after the runs. Will help you in the long run. As another poster said try and vary the runs as you build up the miles and include hills. Set yourself a goal like a 10k run....normally helps to keep the focus.

spaceylou

OP get your self to a physio if you are having pain. You said you injured your back before but never your legs - but sure they are connected! I went to physio previously with a problem which I thought was in my knee but after about 2mins she was able to see that the actual root of the problem was in my back, two years on, not only is walking no longer painful but running is fun - so get it checked out would be my advice (for the little its worth)

jimbo007

delboy2 wrote: »

Gait analysis is another option. Maybe Asics aren't right for your foot. Few places in Dublin now do gait analysis

Fairly new to running myself, was suffering badly from shin splints and got gait analysis done, changed runners and haven't looked back, it's free in a new place in o'connell street in limerick, dont know about dublin

henryporter

3 miles in 20 minutes is probably too fast. I've been running for a couple of years (one on and off, the last one more seriously), and I'm still pacing myself at about 9 minute miles to avoid picking up injuries through over stressing the system. Take it easier on yourself - better to work on getting further than faster. As the others say get yourself to a physio. they should be able to sort you out right quick - I just had a bout of shin splints which is fixed up after 2 visits (sore as hell that was though!) Also work on stretching before and after and ice any sore bits after the run.

gsxr1

henryporter wrote: »

3 miles in 20 minutes is probably too fast. I've been running for a couple of years (one on and off, the last one more seriously), and I'm still pacing myself at about 9 minute miles to avoid picking up injuries through over stressing the system. Take it easier on yourself - better to work on getting further than faster. As the others say get yourself to a physio. they should be able to sort you out right quick - I just had a bout of shin splints which is fixed up after 2 visits (sore as hell that was though!) Also work on stretching before and after and ice any sore bits after the run.

thanks for advise. everyone.

I thought that pushing hard would get me fitter quicker. But have been concerned about the soreness I am suffering. I quite oblisly need to reserve on how to train productivly. I have the tendency to push as hard as I can till I cant take no more...

The gait test is next on the list when I get back from my hols in connemara.

There are loads of peeps into running here in Galway. The roads are full of folk out trotting along. Must be that Marathon

geld

As a converted footballer turned runner I remember when I took up running it took some time before I felt I had got a pair of running legs. After a while you will probably build up the muscles you are using most when running.

Get the injuries sorted professionally and also it is good advice to get gait analysis done to choose the correct type of runners.

As an alternative try running on grass or some softer surfaces. Also you may be just a bit too competitive on yourself. Once you get the injuries sorted try some longer distances but at a slower pace. Leave the watch at home and try a few leisurley runs and enjoy the surroundings. After all you say you need to build up stamina so take it handy for the moment and then build up slowly.

gsxr1

I had a great run last night..

At least I though I did.

I woke up this morning with a very sore knee. pain right up to my bottom back. Guess im not as young as I thought I was.

Very upset now. I really am starting to like the activity. I was seeing some great results.


Can phsio work be done on a medical card. I have lost my job recently and cant really afford to pay those big fees

spaceylou

Sorry to hear about the job....to answer your question yes and no! I've had physio through a medical card in the past but most recently I just went ahead and payed for it because your GP can't refer you for physio, he/she can only refer you to a hospital consultant who (after many months wait) then can refer you to the physio department in the hospital.....by which time you've had months of pain etc...so while I know it is costly I would say bite the bullet and go for a physio session or two....because our fecking health system doesn't seem to realise that prevention is better than cure and more funding into stuff like physio access might decrease the number of people getting more invasive (and costly) procedures done!!

*sorry rant over!!

MoonDancer

Sorry to hear about the pain!
I was able to see a physio on a medical card, my doc just referred me straight there. I waited 6 weeks to be seen I'm in Sligo but I'm sure the waiting times will be different for other areas. If you go to your doctor, maybe he could get you an 'urgent' appointment, tell him how much pain you're in. But in the meantime, take it easy for now, you might need to take a week off & get back into it slowly.
Here's to a quick recovery

spaceylou

that is even better - sorry for the mis-information in my previous post!! Things must have changed and now that I think of it, most recently when I was told GP couldn't refer me I didnt have medical card just wanted to go public cause didnt have health insurance and am student so funds limited....best of luck so OP - get thee to a physio (via the doc).

gsxr1

Thanks.

Its not mad painful. But it will stop my every other night run.

its sciatic pain in my leg. I think I twisted something in my spine. Pain shooting down my legs because of it.

going to the doc for the craic. Although physios or doctors have never ever been able to improve my back problems . Exercise training always did .

gsxr1

Pain gone. Keep it down to twice a week 3 mile runs now instead of 3 times a week. joints still suffer but seem to be getting stonger.

reeping the results.

Was putting down consistant 2.03 laps on my R6 around Mondello Park last week , All day long.

knocking 5 second of my best time.

Fitness was the reason. Just wanted to keep pushing and pushing . Before I started training I was knackered after 5 laps.


happy days. Running is great!

Ms K Sir A

As an absolute newbie to running.... who never keeps track of how long it takes to get from A - B, I am kind of surprised that no one has offered the advice I've been giving myself.

Of course this could be totally wrong advice, like I said I'm a newbie. But my philosophy is simply to listen to my body... certainly push things along a little... but if things start to cause persistent discomfort then it's time to rest. Maybe you need to just take a week off and give your body a chance to repair itself. I read somewhere that the rest periods are just as important an aspect of training as the excercise. My thinking is, I am never going to be able to enter that event I am aiming for if I'm laid up. So It's a case of preventative treatment in my mind to rest up until things settle. My muscles and bones aren't used to what I'm throwing at them. It's reasonable that they will take time to get used to it.

I too suffer frequently from sciatica. It is a B*^%h!! & I too find I suffer less often with it when I am training. So good luck with that.