Newish runner, probably overdone it, looking for advice on how to proceed

munkee

Long time lurker here.

TL;DR:
I've probably built up distance too quickly. Should I start again from scratch?

Longer version:
I've run a bit over the years. Last year I did a sort of C210k plan, and was running 10k slowly but comfortably by the end of it.

This year, after a break of 9 months, I started from scratch again with the above plan. I had gotten to 5 mins running/1 minute walking, when a relative who runs regularly came to visit. I ended up running several runs of 45-60 minutes over two weeks with him, with no major ill-effects, a few twinges here and there.

Now he's gone, and for the past two weeks I've run 40-50 mins once a week. A week ago I had shin splints and had to stop and walk for a bit. This past weekend, I ran 50 mins with no major pain, but muscles are still sore today.

I'd like to start running 3 times a week, but want to do it properly and build up gradually to avoid injury. All the advice I can find is geared to either beginners or for coming back from injury.

Should I go back to zero and start again, doing the whole run/walk thing? Or do something like 3 x 20 mins runs a week and build from there?

I'd be grateful for any advice. I've decided this is the year when I can dispel the belief that 'I'm not a runner'.

drquirky

munkee wrote: »

Long time lurker here.


Should I go back to zero and start again, doing the whole run/walk thing? Or do something like 3 x 20 mins runs a week and build from there?

3x 20mins and building from there sounds sensible enough to me. Just take it easy and don't add on more than 10 percent in a week. Good luck!

Krusty_Clown

Think about the surfaces you run on too. If you can do some of those runs on grass/forest trail, etc., it will help you avoid the shin splints, while you build some muscle strength.

spurscormac

drquirky wrote: »

3x 20mins and building from there sounds sensible enough to me. Just take it easy and don't add on more than 10 percent in a week. Good luck!

Agreed with this - also, if relative returns, try and find a loop that you can finish whenever suits you, or a course with an alternative cut-off point rather than a longer route that you feel you have to complete.

Nappy

I was similar enough last year and I upped my mileage to much each week. I ended up with runners knee which took months to heal. 10% increase per week. There is nothing worse than not being able to run!

munkee

Thanks for all the replies/tips.
I don't have much in the way of grass/trails near where I live, and this year, I've only had shin splints once, and it was mild.

However, I just went for a 20 minute run at lunchtime, with a friend who is much faster than me. I skipped my usual warm-up routine (he doesn't bother with it) and kept pace with him for the first 5 mins. I had to stop after 7 minutes with severe shin splints. I felt bloody stupid.

The moral here I guess is, run at your own pace and do a proper warm up. I'll try another 20 mins on Thursday but this time will do it my own way, i.e. with a warm up, and at a leisurely pace.