Hi, I am doing a half marathon in just under 6 weeks and my training has been going well - or so I thought. I'm a full time mum so can't run all that much but I do manage 2 10ks and a 10-14 mile plus double spin class over the course of the week. Been feeling on top of my game as the long runs are getting less daunting and more enjoyable hence the increase to 14. However when I ran yday I had bad shin splint pain down my left leg which I managed to run thro but ouch! Today both my shins hurt. Tomorrow I am due to do another 10k then Friday afternoon a LSR but don't know whether I should. I want to as my training had been going so well but obviously don't want to screw myself up even more so close to the date now. Suggestions? Was thinking maybe dreadmill but I yawn at the prospect lol! Also when I'm running especially now more regular and with the increase to mileage my 2 little toes are getting so sore it was just the last few miles on my LSR but now it's pretty much from the off. Grrr! I know this is really health and injury but it's more my training plan from now until race I need advice on with pains in mind please
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For mild pain few days rest is the best fix (keep training by swimming, cycling and rowing if pos) - don't do any stretches that may make it worse - and when you feel no pain jogging on the spot get back into your training plan slowly, scale it back, run on soft surfaces as much as you can and run slower first few times out. it can also help if you do very slow warm up before your session.
For more serious pain acupuncture works for me.
What happens to me EVERY YEAR is that I get carried away in January with how well everything is going and then I push myself too hard. All my PBs are in October and November after much longer training plans (warmer weather and no disruption from snow helps too of course).
I know how worrying it can be though - I have my first marathon in 8 weeks and just had 2 weeks out with shin splints. I'm well back into the swing of it now though.
then buy some kinesio tape and strap according to youtube demo's, internet etc. when you can gently run (treadmill or grass initially), warm the area first (one of them microwaveable thingys), take some ibuprofen to help with the inflammation and ice immediately when finished.
in the meantime, you will need to strengthen with stretches but only if not painful as per johnny above.
Do you reckon this kinesio tape will work for tight calfs (that's my twin problem with shin splints. and er "microwavable thingys", what are they? you mean those nurofen things people put on their backs?
any way of calculating how much elipitecal X trainer = how much running & pacing?
ha ha, microwaveable thingy's wasn't very clear was it? just did a quick search and they are actually microwaveable wheat bags which are used as a heat source on muscles and injuries etc you can pick them up anywhere. ours is shaped as a fluffy animal of some sort!
lastly, regarding pace comparisons with the eliptical and running the waters are muddy with various studies all inconclusive, although there are some interesting snippets via the pponline site.
however, and i'll probably get shot down in flames here, i think an hour with 40 mins of intervals (comprising of 3 mins you are glad to finish progressing to 3 mins you can only just finish / 1 minute recovery)is roughly the equivalent of an hour with 30/40 mins of marathon pace.
hartles, i concur with all your findings !
Thanks Dash. I will have a crack at ye olde eliptical trainer - there's only three of them down my local gym so I might have to reduce the session time.
Ah, those microwavable thingys!
I have suffered with shin splints on and off for the last few months. Compression socks really seemed to help. I couldn't work out thou that they came back again 2 weeks ago despite gentle milage, brufen rest etc.
I saw a sports physio who said that it was my spin classes which I had been doing more of whilst injured that had caused them to flare up again. Apparently the standing hills cause a pull on the leg similar to running up hill. I now work on low resistence and high cadence on the bike and things have much improved. First run back today and painfree !!!
Where do I get these compression socks from? And the tape? I can't take ibrupofen as have history of stomach bleeds so am looking at applying gels to the area, what's best I'm currently using tiger balm.
I'm going to battle a 10k tomorrow evening and if possible another one Friday afternoon and if still an issue going to go to my local running shop on Saturday to have my running checked out and new shoes. My mizunos are about a year old, I'm going to use my treadmill asics for these 2 runs as they are fairly unused in comparison.
So gutted to be in this position I truly love running and can't believe this time last year I was training for my first race for life and have come this far but now feel like my lil legs are going to let me down!
You can do it Christian.
Soft ground, where do I find that? Do you mean grass? I did 5 mins on treadmill and pain was still there thought that'd be soft
I so want to be in that happy to be there position too
Thanks for vote of confidence
I shall go look at amazon now .......
5 weeks for me. Glad I'm not doing London Mara this year now.
Tape + Golf ball & roller worked wonders for me, then I got flu... I'm cursed, cursed...
Glad you sorted your injury. I'm taking huge amounts of vit c and zinc to try and ward off anything else but with 2 small kids I reckon something will hit again!