Hanging up my running shoes...

Dotcomdolly

I have been battling shin splints the last 3 weeks and last night after an excruciating "test run" I decided I need to take a clean break. I have been been putting a lot of pressure on myself to get the training miles in for two upcoming races and it's been making miserable so, that's that, not doing the races, and am not running until I feel fully ready for it. Bit emotional about it but I think it's the right decision
There are other ways to keep fit, right?

Which brings me on to strength training..
I did some sessions with a p.t in the gym in the New Year, and the programmes he gave me were okay, but I'm bored of them now. Especially after doing G'ems intro to lifting at Raw I am much more interested in the bigger compound lifts...but at the same time a little nervous..
I had a look at the Starting Strength wiki & it looks good...but I'm wondering could I just walk in & try this on my own in the gym. Would I need to use the squat rack ? I'm not sure how and the bench presses? - I can do a few reps @ 20kg but I suppose if I'm going to progress I'd need to use the bench with the rack? Have no idea how to do a powerclean. Do you think the instructors in the gym would be helpful if I told them I wanted to do "Starting Strength", would they be au fait with it do you reckon?

Or is there another good weight programme you'd rec?

all thoughts/suggestion welcome

cmyk

Dotcomdolly wrote: »

There are other ways to keep fit, right?

Yep

Dotcomdolly wrote: »

Especially after doing G'ems intro to lifting at Raw I am much more interested in the bigger compound lifts...but at the same time a little nervous..

Excellent! I'm sure g'em will be delighted to hear this.

Dotcomdolly wrote: »

I had a look at the Starting Strength wiki & it looks good...but I'm wondering could I just walk in & try this on my own in the gym. Would I need to use the squat rack ?

Squat rack is preferable but there are other alternatives such as goblet squat. This will also help with your squat technique.

Dotcomdolly wrote: »

I'm not sure how and the bench presses? - I can do a few reps @ 20kg but I suppose if I'm going to progress I'd need to use the bench with the rack? Have no idea how to do a powerclean. Do you think the instructors in the gym would be helpful if I told them I wanted to do "Starting Strength", would they be au fait with it do you reckon?

The instructors in any gym 'should' be there to help you in performing the exercises in a safe manner, first hand experience has shown this is not always the case. I'd suggest an intro session with a good trainer to show you how to perform the basic compounds, you might even drop g'em a line to see will she be running another workshop as it sounds like the first one was a pretty good success.

Lantus

Sorry to hear about the running, I suffer from the same and can't do it anymore either. I find the static bike and walking fast up an incline on the treadmill gets the cardio fix sorted though. (have you tried those new trainers that are like running barefoot? They are meant to help.)

Anyway, in terms of strength training you've been doing a workout for around 6 months? You don't say what kind of exercises or the frequency.

There are a huge range of variations and variety of free weight and machine based routines. I'm just going to guess that at the minute your doing an all body routine (i.e. hitting every major muscle group at every session, like chest legs arms etc.) This is great to begin with but your probably finding that your not getting the results you want.

If so it is probably time to move up to a split routine. This is where you work different muscle groups on different days. There is loads of examples on the internet for 2, 3 and 4 day splits. This works each muscle group more intensely giving good rest periods inbetween. (muscle growth only occurs during rest.)

If the split routine sounds new then I'd suggest a 2 day split to begin with changing the routine and type of exercise every 8 weeks. After 6 months if you feel ready move up a 3 day.

In terms of the actual weight your lifting this is secondary to maintaining good form and technique and control throughout the entire movement of each exercise. How often do you see guys doing bicep curls arching there backs and throwing the weight up and then believeing they have worked the bicep? Don't rush into large weights or else you will end up injured and unable to exercise at all. The muscles grow much faster than the supporting tendons and ligaments. If your lifting a weight that is forcing you to enagage muscles you shouldn't be using then it's too heavy, worse than that your wasting your time.

TommyKnocker

Hi There

Firstly comiserations on the shin splints. I kinda know how you are feeling.

Running was my activity of choice up until 2 years ago when in my wisdom I decided to try and get to marathon readiness in 8 weeks and ended up with a Plantar issue :mad:. Like yourself that put an end to my marathon aspirations and running

So dreading the prospect I hit the gym to keep my fitness up and haven't looked back. Didn't expect to like the indoors, but I have gotten used ot it.

As for yourself and SS. You could maybe drop g'em a PM and ask if she was available to go through the power clean with you. Failing that you could maybe see about dropping out to Transform or the Crossfit Ireland folks in Sandyford (both using the same premises AFAIK) and I am sure they could go through the power clean with you.

For squatting you will need the squat rack and don't feel intimidated about using it. You pay your gym fees, same as everybody else and have just as much right to use it and anyone. So don't feel like you shouldn't be there or feel you have to rush to allow others use it.

Don't know what your gym is like, but mine has benches with spotter bars on each side. So I can set these to be at chest level and I don't need to move a bench into a rack/cage for benching.

Finally for now, there is a similar program to SS called Strong Lifts 5x5 and this does not include power cleans. Also it uses 5 sets of 5 reps agaisnt 3 sets of 5 reps in SS, but you could modify it and just do the 3 sets to start with. It's worth a look.

Well that's about it for now. Again sorry to hear that you have to put your running on the back burner for a bit and all the best woth your strength training.


Best Regards,

M

holdfast

Sorry to hear your are putting the running shoes away. But it will open a whole new world to you of strength training. I had to give up tri`s after a bad back injury and eventually operation. I was cardio junkie, but now I can be happier with my training routine and the improvement with my fitness/shape. I actually think I am fitter now even in cardio terms.

Agree with B-Builder on trying crossfit or transform as a PT.

G86

Sorry to hear about your running, but if it gets you into weight training then sure there's your silver lining right there!:pac:

Definitely ask G'em about running through the powerclean with you, she worked wonders with me on it and my OH squat, and I'm sure she'd be more than happy to help if she has the time. Don't get disheartened about it though, it can take a while to get to grips with, I started them about 2 months ago and I'm still working on mine.

We

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http://www.sciencedaily.com/releases...0104122310.htm
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Maybe tackling the problem would be a better option..

Dotcomdolly

Thanks for all the replies,
We - Barefoot/chi running is not something I wish to pursue at the moment but it is something I'm aware of as an option.
I think a lot of my injury troubles with running is because I have a wonky pelvis, my right hip rides higher than my left so my body is constantly pulled out of kilter - I suffered terribly with spd during my pregnancies (and after) and this was probably a major contributing factor.

Lantus - I did some weigh training in Jan - March I'd say but then running took over...so I feel like a beginner again really.

Thanks B-Builder, lots of my questions answered there...and a confidence boost too, ta

Thanks everyone for the input, appreciated.

ray jay

regarding powercleans and starting strength, if you're unable to find a trainer who can show you how to do them then Rippetoe suggests substituting barbell rows for them

Dotcomdolly

ray jay wrote: »

regarding powercleans and starting strength, if you're unable to find a trainer who can show you how to do them then Rippetoe suggests substituting barbell rows for them

Thanks I could do those in the interim, though I'd love to learn powercleans, they're way cooler!

Edwardius

Dotcomdolly wrote: »

Thanks I could do those in the interim, though I'd love to learn powercleans, they're way cooler!

You are wise!