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My understanding is that shin splints are usually a result of over working the muscles in your lower legs. If they aren't ready for the strain of running then splints are a common result. Cross training will help with this so get on a bike (real or stationary) and/or do specific exercises to strengthen those muscles. The disclaimer here is that I'm no doctor but by taking this approach from the start as instructed by experienced triathletes I've never had an issue with shin splints. Personally I prefer the bike for low impact exercise. If doing some of these things doesn't fix it then consult a professional. The good news is that by doing these other exercises you will do no wrong and only benefit from them.
It's an easy trap to fall into by thinking that focusing your efforts on walking and/or running you'll improve and get all your goals for fitness and weight loss. This is partly because you will get good results and see improvement. But by all means include a more holistic approach for the best results. I used to just ride my bike but found when I added the swim and run I improved my bike performance with less training time. Besides, you'll be working different muscles and allowing the tired ones to recover which is just as important as working out.
The point is that there's plenty of things you can do that will help your overall goals and will only make you better. Keep at it and never quit, just vary your approach as needed. You will get results, I guarantee it.
wide guy...what do you mean by running gently????
HI EVERYONE!!!! Welcome to the Newbies! And HELLO to the OLDIES! Nice to see how busy and active you all are....
I repeated week 3, and tomorrow is w3d3, AGAIN, for me, so next week I'm on to week 4 even though I'm scared to death. So far, so good....
I've lost 19lbs, still injury free, inspite of the few weird pain sensations that come and go at times. I've been icing my shins after runs, JUST IN CASE. Hopefully that's OK. I've been stretching too. I'll let you all know how Monday goes on w4d1...woohoo!!!!!!!!!!
Hi everyone! I am new here and just curious if everybody weigh's 200+ pounds. I know it is really hard, very long journey for us but it is never to late. Keep rocking guys also keep sharing your thoughts on how to lose weight easily.
I certainly weigh over 200. Probably always will, until I am bones. And they'll be some heavy bones, still!
Also, there is no EASY way to lose weight. There is a SIMPLE way: Eat smarter, Exercise more.
And even that's not easy. Hard work + dedication = results.
Started training 8/27/10 - 357.5 lbs
Lowest weight in 2011 - 308.1 lbs
Post Injury weight on 12/15/11 - 351.4 lbs
Current weight 5/31/12 - 330 lbs
Goal Weight - 12/25/12 - 250.00 lbs
Major Setbacks - Willpower, muscle retention.
I fought with shin splints when I first got back into running. One of the guys at one of the fitness stores I go to offered some advice on how to solve the issue. I will paste a link to these exercises, because it's easier than writing it all out. The problem is, most likely, your dorsi flexor is not very strong. If you try these easy exercises, and it doesn't help, I would recommend seeking professional advice. I hope this helps though. Good luck.
My initial goal is to finish the 2012 Memorial Day 1/2 Marathon.
My further interest is to be more physically fit and to raise good money for worthy charities.
I appreciate any advice that you are willing to give to me.
now that i get email notifications i have somthing to read when it gets slow at work. I am currently just over 200 lbs. I finished my C25K on the same day as my first 5k. (Oct 2011) Ran that in 33:02 I am now setting my sites on a 10k so i can "qualify" for the Walt Disney World Half Marathon in Jan 2013. I am also looking forward to a 4 mile military obstacle race called the Finn McCool 4 Mile Odyssey. I run 3 to 4 times a week. This past Sunday was my longest run to date a 5 miler. I have now mapped out my next long run which will be 6 miles
Keep up the great work everyone!!!!
Couch to 5K started - August 7, 2011
Couch to 5K completed - 10/22/11
First 5k - October 22, 2011 GBTK Chowder Challenge DONE in 33:02 finished 172 out of 240 runners
Ran c25k w5d2 this morning and felt very good. Was very tired when I woke up and considered going back to sleep but I probably wouldnt have been able to get back to sleep. I would have been angry at myself for delaying my run another day so I am happy I went. It is a very foggy morning but also quite warm at 43. On to the 20 minute run on Sunday...should be a breeze.
12/18/2011 - 280 LBS
10/2/2012 - 248 LBS
Short term goal - 10/31/2012 - 241 LBS
Intermediate Goal - 230 LBS by 12/31/2012
Long term goal - 190 LBS - Sometime in the distant future.
Running: Complete Broad Street Run May 2013
Did my W1D2 run. I always laugh because at one point in the podcast that I listen to he say's that i should be feeling the effort of running but not out of breath or struggling. Hahahaha well I am not struggling but I always breath hard. Even at only 60 sec intervals I still breath heavier, but I can still talk, just don't want to.
On Sunday I will do my next run. It is helping to swim on my off days to keep me in the habit of exercising and also it makes me feel good.
Oh wow it's been a little bit of time!
I repeated week 2 this week as my running partner really struggled with it. After doing the W2 run 5 times though I'd had enough!
So yesterday I loaded up the W3 podcast, got myself ready and.. dominated it! After so many W2 runs the first 3 minute run was as easy as walking to me! My breathing was easy, my heart wasn't pounding out of my chest, my legs felt GREAT!
The 90 second runs were not even registering as runs to me The second 3 minute run was a bit slower because it was mostly uphill but it was easy as well! I was disapointed when the workout was over!
I had a bad run last week up a hill and winded myself horribly so I wasn't sure I could do W3. I'm glad I tried it, it was a real confidence booster and I can't wait to do it again monday!
HELLO EVERYONE!!!!!!!!!! Glad to hear everyone is facing their own challenges, and moving forward anyway....
hudsonstacey, I weigh 202lbs, and was 220 when I started. I'm starting week 4 on Monday, but I've also repeated week 1, 3 times, and week 3, 2 times! So, I lost that weight in 60 days, 18lbs. It is hard, but we can do it, and I'm sure in a few months, we won't be 200 plus anymore!
CapnDonkey - I agree, Eat Smart, Exercise More! That's it!!! No secret, just common sense.
FirstTimer - THANKS SO MUCH for posting that link. I'm going to read it after I post here.
Scott, Congrats!!! 5 miles is NOTHING TO SNEEZE AT!!! I can't wait until I can get 2 miles under my belt, without walking!
Joe - Can't wait to feel good at week 5! PHEW!!!! I start week 4 on Monday and I'm SUPER SCARED!!!! LOL
Kristi - You're doing Fantastic!!! KEEP GOING!!!!!!!!!!!
Jyuukal, Congrats! I know exactly how you feel. I couldn't believe it when I finished week 3!!! Now I start week 4, and that's going to blow my mind!
Have a great weekend everyone!!!!!!!!! And keep running!!!!!!!!!!!!!
OldTIMER, you have an extra "h" in the beginning of your link there..... But when I clicked on it, for some reason, it said file was not found.
So, I'm hoping this is the one you meant: http://www.livestrong.com/article/337629-ankle-plantar-dorsiflexion-exercises/http://
HEY!!!! It didn't work when I clicked on MY LINK either...what the heck!!!
So, this is what I did to get it, for those of you that are interested.
Go to Google and just type in "Ankle Plantar/dorsiflexion exercises on Live Strong" It should come up then....
Try this link:
Started C25K December 4th, 2011
Completed: W5D2 (4x)