Injured my left hand at work and recovering still. Haven’t been to the gym or running much since then, a couple weeks.. nothing too serious, just some bruising and mild pain. Hopefully it will heal quickly enough, just have to stick with the exercises my therapist prescribed.
Cheers and keep up your healthy lifestyle! :)
Soooooo it’s come to my attention that I have a routine going on. And not in a good way. I tend to always be injured one way of the other, just when I thought I’m better I get injured. So I thought all my aliaments were gone but then I got hit with a new one. Turns out I rolled my ankle yesterday and didn’t know it til I saw the athletic trainer at my school. Lol FML
But my bad ankle didn’t stop me from working out my upper body :D lol THE ROAD TO RECOVER BEGINS YET AGAIN!!!
Not a problem!! I’m glad I could be of some help!
Shin splints are a pain, I know. The reason they occur is either the intensity of your running (faster running plus longer mileage) or improper running technique.
If you work up your speed and distance gradually, you can avoid it or it won’t be so bad.
Running technique can change, just keep an eye on how you carry yourself. You want to be upright, not leaning forward, when you run. Take smaller strides too (the pounding of your legs into the ground can create pressure soreness, aka shin splints).
Time yourself like this: start a stop watch for one minute and go for a moderate jogging pace. As you run, count every step your right -or- left foot makes (but not both!). If at the end of your run you are under 85 steps, you are not going fast enough. If you are over 90, you are going too fast. Adjust the length of your stride. *Take smaller, but more steps.* This will help reduce the pounding your knees get with a longer stride.
Also, if you are winded at the end of that one minute, you are going too fast. When you run, you should be able to hold a conversation without much effort in breathing. You will know if you are going to fast if you are talking, for example, to a running buddy and gasping or pausing to take breaths of air.
To treat shin splints, ice for about ten minutes, heat for ten minutes, *in that order.* Don’t ice any longer that 30 minutes max.
Do not put a bare ice pack on bare skin. Wrap it in a dish cloth or pillow case.
You may take an ibuprofen (nonsteroidal anti-inflammatory drug) to treat pain and inflammation but keep in mind that they can cause bleeding with chronic, excessive use. Do the ice and heat first and if you still are in pain, take the amount directed on the bottle.
If you have overall soreness in your legs, ice baths work (recommend after your long mileage runs).
Well, training for a marathon is a process. Give yourself at least 6-5 months to train before your first marathon.
It is best to work up to the mileage; two to four miles the first week. But perhaps an even better way is to set running points. Start off by running a cross a park once or twice. Then the next week, try running around the park. Keep your mileage low. Only designate one day a week to heavy mileage.
Here would be an example of a training schedule: Monday, one to two lapse around the park; Tuesday, run up some hills or stairs (incline training); Wednesday, stretching, such as yoga (legs focus but whole body is great too, don’t neglect your upper body); Thursday, Run around your local school or college, one lap (or two if you are extra spunky); Friday, Rest day!! No running at all! Saturday is big mileage day, start with 2 to 3 miles (two may be best for starters). Sunday, simple run or go for a nice walk. You need to work out the soreness of the long mileage of Saturday’s run.
*a note on hills and stairs training: don’t push yourself too hard on either. Go up and down at a good easy pace the first number of times you do this. Later, you may increase your speed to which you climb up but don’t go flying down. Downward running has the highest chance of causing injury. (I believe that is how I was injured, it greatly inflamed my tendonitis)
Buy good running shoes! I got a very good pair for around $100. Nike is pretty reliable but there are other good brands too. They may not necessary be cheap but don’t cut corners on shoes, you will pay the price for it with injury.
Break them in before you start running in them (walk around in them for a couple days first).
Eat good, healthy meals! Protein and carbs are a must. Don’t think about dieting while training, it will only make it all the more harder. You don’t want to burn yourself out.
Get creative with your cooking: pasta with fish or chicken, a small steak, veggies with your chicken and rice, etc. Make a meal plan! Experiment!
Now as you run, I suggest you carry shock blocks or beans (running fuel as you are running, talk to a fitness trainer on where to find them or go online) and water (or better yet, bottles with gatorade). There are belts with pouches and bottles that way you won’t be swinging anything around in your hands as you run.
Work up the difficulty of your runs as you progress in the weeks. For example: Week one, 3 miles total. Week two, 4 miles total. Week three, 5-6 miles total.
Now the question of how to gauge how many miles you run.. there are watches to help with that but they can be pricey. If you have a smart phone, there are a whole slough of apps for calculating mileage. Do some research on options that fit into your budget. If you want a watch but can’t afford one, consider fundraising for one! Make cake pops, sell snacks to coworkers, have a wine party for a small fee. Be creative!
Most of all, have fun training! Get a partner or friend to join you! It is always exciting to compete both with and against a buddy. You both can push each other, set goals, and celebrate accomplishments together.
Good luck to you!!
In general, to build muscle and loose some of the excess (fat) weight. Over all, we are just trying to maintain a healthy lifestyle, keep active, and have fun doing it. David plays tennis so he already gets a lot of aerobic time in. Dante trains for marathons and the like.
David: Ug, injuries have plagued me for a while now but I’m almost all better. Good news, no more shin splints, shoulder is all good, tennis elbow is gone. The only bad news would be that my biscep tendons are strained but that’s recovering.
I will not let these injuries stop me!!!
Thanks for the words of encouragement! We are doing great so far! :)