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Woke up to crashing thunder and brilliant lightning at 2:00 this morning. Fooled you! No, I didn't get up and go work out. :D In fact, I slept in; caught up on some rest. Didn't get up till 5:00. I may be determined, but even I did not want to become a human lightning rod, or risk blowing out my treadmill. So, I'll run this evening.
It really bothers me to hear that so many of my FS friends are experiencing injuries - especially related to running. I cannot stress enough the importance of building up a strong core - called a base. Overuse is the most frequent cause of running injuries. Just because you feel like you can do it, doesn't mean you should. As far as I know, none of my FS friends are on the Navy Seal Team, or belong to some kind of Special Forces. It is one thing to push a little past exhaustion to grow stronger - once you've built the base; it's quite another to push past the pain, which is a definite No-No!
I hear about so many that are pushing themselves to improve, when they haven't built the base. Here is something that may surprise you: If you haven't been running for at least six months - you have not built a base. Usually it takes even longer. #1 - Don't worry about time; jog at a comfortable pace - even if it isn't any faster than your walking. #2 - If you feel pain, quit until you don't have pain. I hear people talking about running through the pain when they are starting out - nonsense! If you're a marathon runner and have been training for this event for a year, and you need to run through the pain to finish the race, that's a different story, maybe - but not during training. If your shins hurt - quit; do something else until they don't. Shin splints are caused mostly by overdoing it - trying to go too far, too fast, too soon. If your quads are so sore you can't go down the stairs, quit until they don't hurt, and then work up slowly. Don't try to become a runner at the same time you decide to become an olympic gymnist. Take your rest days and don't push the same muscles you use for running. You cannot run every day starting out and build a solid core - period! If you do, you will never achieve what you are capable of. And that, in my humble opinion, is that!
Love you guys! Have a great day!
Diet Calendar Entry for 04 May 2012:
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2793 kcal
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Activities & Exercise:
Running (jogging) - 5/mph - 25 minutes, Resting - 18 hours and 35 minutes, Sleeping - 5 hours. more...
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 Comments
So what you are saying is if we have pain to load up on ibuprofen and run throught it?
04 May 12 by member: Rpalmst
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That's what I got out of it, Ryan..
04 May 12 by member: erika2633
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Wow, wish you were a cyclist. I need some tips like that.
04 May 12 by member: Helewis
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Well, at least I got a good reason to not bother learning how to do cartwheels and back-walk-overs. A study came out explaining the benefits of jogging habits to be similiar to that of alcohol consumption. Good in moderate amounts. Jog slow/moderately 1-2.5hrs a week.
04 May 12 by member: JessWhatINeeded
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rpalmst lol. So DK tell us how you really feel! Point taken and good reminder. I have read many times that running is in fact an expert level sport. I believe it. Hey theres no better excuse than a storm to sleep in, of course for me that means 11 am. By the way I couldnt tell you if I was in special forces cause then Id have to kill ya ;)
04 May 12 by member: petuniak
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Question: I thought shin splints had to do with insoles and impact. I was also told once it had to do with how you run. Such as heel toe vs toes. Maybe you have some thoughts about that?
04 May 12 by member: petuniak
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Petuniak, all of those can influence shin splints somewhat, but you'll find that in the majority of cases for new runners, it's all about doing too much too soon. Most people don't even fool with insoles starting out, and 'impact' has more influence on the knees. Usually, it's a domino effect: When you start out, you have poor form, you lean too much forward, putting an imbalance between the shin muscles and your calves, and then you try to lesson the impact of your feet slamming down on the pavement, by running on the balls of your feet, putting even more pressure on your shins, etc., etc., etc. Nice try! :) Jog slow, easy heel to toe transition, and practice 'running on eggshells'. The wrong kind of shoes for your foot profie can certainly alter your running dynamics, but people who slowly work up to running 30 minutes at a time, and take rest days in between, have been running with Walmart shoes for years without any problems. I didn't even realize that there were things called running shoes until about 8 years ago.
04 May 12 by member: DairyKing
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It's really quite comical when you think about it. We live in a generation where we want instant gratification and the latest innovative attire to help us achieve spectacular results. Think about it: How much did you have to think about running when you were a kid? The first marathoners didn't even have shoes. I doubt if Jim Ryan was wearing Coolmax underwear when he broke the 4 min mile in 1964. The human body is amazing and will adapt to just about any conditions - even poor running form. However, you can't expect someone who has spent 30 years in an almost comatose state to go from couch to 5K in 8 weeks, while simultaneously trying to bench press their own weight on rest days, and then start adding a mile or two to their mileage every week. It's just like the dieting thing; it didn't go on in a couple months and it ain't coming off in a couple months. I know we don't have 30 years to undo what we've done to our poor bodies, but we ought to have the patience, determination and consistency to give it 6 months to a year to get back in shape.
04 May 12 by member: DairyKing
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It must really frustrate you DK.... I am one of the culprits and have now realised it. I think one of the problems is, the couch to 5K, 10K or 25K in 8 weeks..... They promote, that you can go from sitting around all day, to running one of those races in 8 weeks. I have now put myself back to where i was a month ago, by trying to keep to the programme, when clearly it was pushing me too fast (i thought i must be able to do it, because the programme said that's what i should be doing). It is extrely frustrating, and i feel like i am back to square one. I am now going to "build" a base - not worry about jogging or running my 5K next week - I can walk it just fine - and in the end, it doesn't matter HOW i do it, as long as I finish. I am then going to continue to 'build the base" you talk about. Don't stop telling us how unproductive it is..... It does go in and may help someone just embarking on one of these programmes.
04 May 12 by member: Sk1nnyfuture
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Thanks for the good advice and the reminder to not over do it. I think I'm doing ok. As long as I use ice, my knees feel good. Not painful, just sore. But after this 8K tomorrow, I think I'm going to do things a bit differently.
04 May 12 by member: tglenna
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Well, thank you. If it helps you, then my sounding off has accomplished something. I think you are very wise to back off, and allow your body to tell you when it is ready to go to the next level. As far as fitness and weight loss goes, it's going to happen just as fast whether you walk some of that 5K or not. In fact, the fitness part will be better, because you're avoiding injury and building a stronger base.
04 May 12 by member: DairyKing
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DK definately sounds frustrated. Yep 10k in 8 weeks more or less. Sk1nny I love your attitude and I am going to tune mine to the same. Your right DK they did amazing things without the "proper equipement". I know when my 10k is done I will be dialing it way back. And you are so right we, many of the fs buddies, push and try to do way too much too soon. I cant help but think I only have so much time left and I better get it done while I still can. Silly I know. Thanks DK and you as well Sk1nny. Attitude change in progress.
04 May 12 by member: petuniak
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Gosh Guys, I thought 'frustrated' was when your sex life was inadequate. :) I'm just concerned. This running thing should be fun, enjoyable, ecstatic, exhilarating - OK, well, at least, enjoyable. And it really can be. Don't rush it. If you really only have a little bit of time left, running isn't what you ought to be doing anyway! It's just another example where impatience can actually inhibit success.
04 May 12 by member: DairyKing
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LOL DK... Back on the sex topic I see ..... I am enjoying it - the training I mean - otherwise I wouldn't continue. Just crave some variation.... I get bored so easy, with the same thing.... I'm getting into swimming now, BUT, I musn't drop the jogging - otherwise you have to start over again and want to be jogging along the promenade when I am on hols in July :-)
04 May 12 by member: Sk1nnyfuture
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I loved reading this. I ran several years ago... not a serious runner, but 2.5 to 3 miles a day, 3 to 4 times a week. I was happy with that. Now I've decided to get back to it and I'm following the couch to 5K approach, but.. I'm with Sk1nny - I don't necessarily have to do it in 9 weeks. There is no deadline and nothing telling me that while I stretch out my time that I can't repeat a week if I need to. There's nothing worse than running and hating it. :)
Thanks DK - you're always a great read.
04 May 12 by member: HeidiG
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Very good advice. I'm not a "runner" per se, I have done a couple 5k run/walks, and enjoyed it. But I can't really get going fast unless I'm on the elliptical. I did get splints when we were walking the 'hood during winter, but a day or two rest and I was back to it. Every one be safe out there, and HAVE A GREAT WEEKEND!!
04 May 12 by member: ZippyDani
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For the most part, we are all recreational runners - except for maybe Ryan - who might be programming Boston into his GPS system. And as recreational runners, it just doesn't make sense to hurt ourselves. If you go out and play volleyball, tennis, basketball or baseball, you expect to go have fun. You might put your best effort into it, and, if you haven't done it for a while, your muscles might be a little sore if you overdo it, but you had fun, and you probably aren't going to go do it again until you're not sore anymore. But you know that, if you had played a little at a time, for a few months prior to that, you probably wouldn't be very sore. It's the same with running. Running doesn't have to be expensive. You don't have to have fancy clothes or shoes, and you can go right outside your door to do it, and you don't need a club membership. You just have to restrain yourself from 'being all you can be' the first time out. If I didn't run for 6 months, and then went out and ran a mile, my quads would hurt so bad when I went down the stairs or tried to sit down, that I would want someone to shoot me. But, if I started walking for 30 minutes at a time, every day, until I could walk at a moderately quick pace for the whole 30 minutes every day for 2 weeks straight, and then phase in a minute of jogging for every few minutes of walking, I would not get sore at all - and the transition from walking to running would be painless - and enjoyable. I think you all get the idea. Have a wonderful weekend, my FS Friends!
04 May 12 by member: DairyKing
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