Run Run Away

Question:

Hard, painful massage is what seems to take care of it for me.  That and soft surfaces. I’ll try the massage.  As for soft surfaces- that’s why I only run on the treadmill.

Yeah, grass would be too hard I suppose? pumped?  It’s not uncommon for other parts of your body to "give way" before you get winded (this is actually good sort of) but I have no idea what you mean by "pumped" It basically means they’re full of blood and lactic acid- the same "burn" you get in your muscles from weight-training.  But it really shouldn’t happen in aerobic exercise.

why? – Hide quoted text — Show quoted text – It doesn’t happen all the time. #4, my endurance seems to vary by a wide margin for reasons that I can’t fathom.  It doesn’t seem to depend on how much sleep I’ve gotten, how much I’ve eaten, or how much I’ve worked out recently.  Some days I can do two miles pretty easily and others it kills me to do a mile and a half. It just seems kind of odd. Strange isn’t it.  It will get more regular as time goes by, but you’ll always have good days and bad days for no reason at all.  The goal is to increase the ratio of good to bad. Ok, I’m glad I’m not alone in this. I very much appreciate anybody taking some of their time to help me out. Thanks in advance. -Paul

Response:

It’s the typical muscle-burn associated with lactic-acid buildup.

Ah hah!  Any chance your shoes don’t fit quite properly, especially on the outer portion of the midsole?  Or that they’re laced too tightly?  Are you warming up enuf?  Are you pushing off too strongly with your toes?  (This should make your calves sore the next day.) – Hide quoted text — Show quoted text -I don’t eat a lot of sodium at all but I’m sure you’re right in that this is nutritionally-related.  What I don’t know is how to get past it.  I’ve had the same problem with other types of aerobic activity- when I rollerblade my calves frequently pump up.

Response:

That is interesting.  I know there’s truth to it, of course.  Surely, though, overall cardiovascular endurance plays a large role in any sport that is basically aerobic exercise?  Actually, running *is* a method of training for me, for another sport- motocross.  That sport requires top-notch CV conditioning and I’ve figured out that the other kinds of CV training I’ve been doing- mainly high-intensity bicycling- just aren’t doing it.  Not well enough anyway.

– Hide quoted text — Show quoted text – It takes six months for basic endurance in a new sport, up to a couple years for all parts of the body to catch up.  This true for running, lifting, soccer, everything. Cross-training from another sport is only limited help. So the answer is patience, and gradual increase of effort over the years. Before you buy.

Response:

It’s a very common injury in first-year running.  There are many good web sites that discuss the injury and its prevention and treatment.  See, for example, http://www.spinalhealth.net/inj-shin.html.

Thanks, I’ll check that out. It sounds like your feet are retaining fluid, if I understand what you mean by "pumped".  Do you like salty food?  If you are referring to "cramped", you might not have enough available electrolyte.  It sounds like you work out a lot.  Do you maintain a log?  Are there any patterns associated with the workouts in which your feet are "pumped?"  Can you be more specific about "pumped?"

It’s the typical muscle-burn associated with lactic-acid buildup.  I don’t eat a lot of sodium at all but I’m sure you’re right in that this is nutritionally-related.  What I don’t know is how to get past it.  I’ve had the same problem with other types of aerobic activity- when I rollerblade my calves frequently pump up. – Hide quoted text — Show quoted text – This depends on what kind of endurance you are seeking.  Cycling fitness carries over only partially to running fitness, mainly because the nature of the muscle loading is quite different.  If you are trying to add running to an established routine of biking and weight lifting, you are probably going to have to reduce the amount of biking and lifting you do to make room for the running.  It will also take you a fair fraction of the time as it would take a beginning runner to establish running fitness, as you may be beginning to realize from your experience with shin splints.  The usual advice is to work up to 30 minutes of running without stopping three times per week.  After that, increase mileage by no more than 10% per week (many runners think 5% is better) until you have reached the level you find works best for you.

I’m a ways from 30 min.  I always run at 7-7.5mph and on good days I get to around 17-18.  But, actually, I should give you more background.  The main reason for the running is training for my sport which is motocross.  Motos (races) are about 15 minutes long, so, my thinking has been that I don’t really need to run for a great deal longer than that.  My goal is to be able to ride without my conditioning being a factor at all- I should be as fast or faster on the last lap as the first.  That is not the case now. Correspondingly, I think I ought to be able to run at fairly high intensity for that same time period without being totally destroyed, and I’m definitely far from that. Thanks to you and to everybody else who helped me out!  I have already gained some valuable knowledge. -Paul – Hide quoted text — Show quoted text – #4, my endurance seems to vary by a wide margin for reasons that I can’t fathom.  It doesn’t seem to depend on how much sleep I’ve gotten, how much I’ve eaten, or how much I’ve worked out recently.  Some days I can do two miles pretty easily and others it kills me to do a mile and a half.  It just seems kind of odd. As others have already stated, we all go through this!  If you keep a log, you can sometimes spot patterns and make adjustments to minimize the torment… I very much appreciate anybody taking some of their time to help me out. Thanks in advance. -Paul Keep in touch, Paul!

Response:

    I have to support what has been said about shoes.  It is important to have the right ones.  It is not apparent by looking at them which are right for your running style.  Find someone who knows how to choose and fit (two very different things, and running shoes are fit different than other shoes).  The guy down at the shoe store or most sporting goods store does not know squat about running shoes.  Fine a real running store if you can.

This is what everybody is telling me.  Unfortunately I already spent about $100 on these.  Oh well, spending a bit more money to kick this problem would be worth it. – Hide quoted text — Show quoted text – — Dia ’s Muire duit Joe M

Response:

Hard, painful massage is what seems to take care of it for me.  That and soft surfaces.

I’ll try the massage.  As for soft surfaces- that’s why I only run on the treadmill. pumped?  It’s not uncommon for other parts of your body to "give way" before you get winded (this is actually good sort of) but I have no idea what you mean by "pumped"

It basically means they’re full of blood and lactic acid- the same "burn" you get in your muscles from weight-training.  But it really shouldn’t happen in aerobic exercise.  It doesn’t happen all the time. #4, my endurance seems to vary by a wide margin for reasons that I can’t fathom.  It doesn’t seem to depend on how much sleep I’ve gotten, how much I’ve eaten, or how much I’ve worked out recently.  Some days I can do two miles pretty easily and others it kills me to do a mile and a half.  It just seems kind of odd. Strange isn’t it.  It will get more regular as time goes by, but you’ll always have good days and bad days for no reason at all.  The goal is to increase the ratio of good to bad.

Ok, I’m glad I’m not alone in this. – Hide quoted text — Show quoted text – I very much appreciate anybody taking some of their time to help me out. Thanks in advance. -Paul

Response:

When you say very good shoes, do you mean good as in – were chosen for you by analyzing your running style or do you just mean very expensive?

Um.. the latter.  But, they do seem quite comfortable. The two main preventatives for shin splints are good shoes (ie. appropriate to your running style – not simply expensive shoes), and flexible calf muscles – stretch them after every workout.

One more thing to try.  I definitely do not stretch enough.  Thanks. – Hide quoted text — Show quoted text – #2, another problem that I *sometimes* have is that my feet get very "pumped".  Sometimes this seems to limit be before I’m really even winded. I’m not sure what causes this.  As I said I have good shoes and they seem to fit well. Sorry, don’t understand what you mean by pumped – but again, were your shoes fitting for you by an experienced runner? #3, I’m wondering what the best path to increasing my endurance is.  How much should I run?  4-5x week?  My goal is mainly increasing endurance. Also, I do weight train, so I really can’t go crazy with the running or I’ll end up overtraining. 3x per week is fine up to about 15 miles/week – more than that and you want to start thinking about 4 or more sessions. #4, my endurance seems to vary by a wide margin for reasons that I can’t fathom.  It doesn’t seem to depend on how much sleep I’ve gotten, how much I’ve eaten, or how much I’ve worked out recently.  Some days I can do two miles pretty easily and others it kills me to do a mile and a half.  It just seems kind of odd. We all get that I very much appreciate anybody taking some of their time to help me out. Thanks in advance. -Paul — Regards, Barry Running & Stuff: http://homepages.go.com/~barry841

Response:

    While I agree with the others I do have two suggestions.     First consider reducing your running while you get over the shin splints.     Second, avoid new injuries by increasing your running a little at a time.  Most running injuries occur when someone over trains.  Not all parts of your body improve at the same rate.  Your legs may be fine, but your ankles may give out.  No more than 10 % increase in any week and as I suggested I would back off for a while until your current injuries are better.     You can run through a slight injury, but be careful.     I have to support what has been said about shoes.  It is important to have the right ones.  It is not apparent by looking at them which are right for your running style.  Find someone who knows how to choose and fit (two very different things, and running shoes are fit different than other shoes).  The guy down at the shoe store or most sporting goods store does not know squat about running shoes.  Fine a real running store if you can. — Dia ’s Muire duit Joe M

Response:

It takes six months for basic endurance in a new sport, up to a couple years for all parts of the body to catch up.  This true for running, lifting, soccer, everything. Cross-training from another sport is only limited help. So the answer is patience, and gradual increase of effort over the years. Before you buy.

Response:

Hello!  About me: I’m 30yo and I have been weight-training and riding bicycles for cardio for many years.  I’m lean and fit and in good shape- or so I thought.  I have started running recently and it’s really kicking my ass!  I have a few questions for the knowledgeable people here. #1, shin splints.  I have them.  They hurt.  Since they started bothering me I switched to running on treadmill only and bought some very good shoes.  I don’t know what else to do about them.  I have been told that they will simply go away by themselves but it doesn’t seem to be happening.  I have taken some time off a couple times and they do get better, but they still seem to return.  I usually run 3-4x/week.

It’s a very common injury in first-year running.  There are many good web sites that discuss the injury and its prevention and treatment.  See, for example, http://www.spinalhealth.net/inj-shin.html. #2, another problem that I *sometimes* have is that my feet get very "pumped".  Sometimes this seems to limit be before I’m really even winded. I’m not sure what causes this.  As I said I have good shoes and they seem to fit well.

It sounds like your feet are retaining fluid, if I understand what you mean by "pumped".  Do you like salty food?  If you are referring to "cramped", you might not have enough available electrolyte.  It sounds like you work out a lot.  Do you maintain a log?  Are there any patterns associated with the workouts in which your feet are "pumped?"  Can you be more specific about "pumped?" #3, I’m wondering what the best path to increasing my endurance is.  How much should I run?  4-5x week?  My goal is mainly increasing endurance. Also, I do weight train, so I really can’t go crazy with the running or I’ll end up overtraining.

This depends on what kind of endurance you are seeking.  Cycling fitness carries over only partially to running fitness, mainly because the nature of the muscle loading is quite different.  If you are trying to add running to an established routine of biking and weight lifting, you are probably going to have to reduce the amount of biking and lifting you do to make room for the running.  It will also take you a fair fraction of the time as it would take a beginning runner to establish running fitness, as you may be beginning to realize from your experience with shin splints.  The usual advice is to work up to 30 minutes of running without stopping three times per week.  After that, increase mileage by no more than 10% per week (many runners think 5% is better) until you have reached the level you find works best for you. #4, my endurance seems to vary by a wide margin for reasons that I can’t fathom.  It doesn’t seem to depend on how much sleep I’ve gotten, how much I’ve eaten, or how much I’ve worked out recently.  Some days I can do two miles pretty easily and others it kills me to do a mile and a half.  It just seems kind of odd.

As others have already stated, we all go through this!  If you keep a log, you can sometimes spot patterns and make adjustments to minimize the torment… I very much appreciate anybody taking some of their time to help me out. Thanks in advance. -Paul

Keep in touch, Paul!

Response:

Hello!  About me: I’m 30yo and I have been weight-training and riding bicycles for cardio for many years.  I’m lean and fit and in good shape- or so I thought.  I have started running recently and it’s really kicking my ass!  I have a few questions for the knowledgeable people here. #1, shin splints.  I have them.  They hurt.  Since they started bothering me I switched to running on treadmill only and bought some very good shoes.  I don’t know what else to do about them.  I have been told that they will simply go away by themselves but it doesn’t seem to be happening.  I have taken some time off a couple times and they do get better, but they still seem to return.  I usually run 3-4x/week. #2, another problem that I *sometimes* have is that my feet get very "pumped".  Sometimes this seems to limit be before I’m really even winded. I’m not sure what causes this.  As I said I have good shoes and they seem to fit well. #3, I’m wondering what the best path to increasing my endurance is.  How much should I run?  4-5x week?  My goal is mainly increasing endurance. Also, I do weight train, so I really can’t go crazy with the running or I’ll end up overtraining. #4, my endurance seems to vary by a wide margin for reasons that I can’t fathom.  It doesn’t seem to depend on how much sleep I’ve gotten, how much I’ve eaten, or how much I’ve worked out recently.  Some days I can do two miles pretty easily and others it kills me to do a mile and a half.  It just seems kind of odd. I very much appreciate anybody taking some of their time to help me out. Thanks in advance. -Paul

Response:

Hello!  About me: I’m 30yo and I have been weight-training and riding bicycles for cardio for many years.  I’m lean and fit and in good shape- or so I thought.  I have started running recently and it’s really kicking my ass!  I have a few questions for the knowledgeable people here. #1, shin splints.  I have them.  They hurt.  Since they started bothering me I switched to running on treadmill only and bought some very good shoes.

I When you say very good shoes, do you mean good as in – were chosen for you by analyzing your running style or do you just mean very expensive? don’t know what else to do about them.  I have been told that they will simply go away by themselves but it doesn’t seem to be happening.  I have taken some time off a couple times and they do get better, but they still seem to return.  I usually run 3-4x/week.

The two main preventatives for shin splints are good shoes (ie. appropriate to your running style – not simply expensive shoes), and flexible calf muscles – stretch them after every workout. #2, another problem that I *sometimes* have is that my feet get very "pumped".  Sometimes this seems to limit be before I’m really even winded. I’m not sure what causes this.  As I said I have good shoes and they seem to fit well.

Sorry, don’t understand what you mean by pumped – but again, were your shoes fitting for you by an experienced runner? #3, I’m wondering what the best path to increasing my endurance is.  How much should I run?  4-5x week?  My goal is mainly increasing endurance. Also, I do weight train, so I really can’t go crazy with the running or I’ll end up overtraining.

3x per week is fine up to about 15 miles/week – more than that and you want to start thinking about 4 or more sessions. #4, my endurance seems to vary by a wide margin for reasons that I can’t fathom.  It doesn’t seem to depend on how much sleep I’ve gotten, how much I’ve eaten, or how much I’ve worked out recently.  Some days I can do two miles pretty easily and others it kills me to do a mile and a half.  It just seems kind of odd.

We all get that I very much appreciate anybody taking some of their time to help me out. Thanks in advance. -Paul

– Regards, Barry Running & Stuff: http://homepages.go.com/~barry841

Response:

Hello!  About me: I’m 30yo and I have been weight-training and riding bicycles for cardio for many years.  I’m lean and fit and in good shape- or so I thought.  I have started running recently and it’s really kicking my ass!  I have a few questions for the knowledgeable people here. #1, shin splints.  I have them.  They hurt.  Since they started bothering me I switched to running on treadmill only and bought some very good shoes. I don’t know what else to do about them.  I have been told that they will simply go away by themselves but it doesn’t seem to be happening.  I have taken some time off a couple times and they do get better, but they still seem to return.  I usually run 3-4x/week.

Hard, painful massage is what seems to take care of it for me.  That and soft surfaces. The treadmill isn’t going to help anything.  You’ve just got to run through it – using ice, massage, and ibuprofen when necessary. #2, another problem that I *sometimes* have is that my feet get very "pumped".  Sometimes this seems to limit be before I’m really even winded. I’m not sure what causes this.  As I said I have good shoes and they seem to fit well.

pumped?  It’s not uncommon for other parts of your body to "give way" before you get winded (this is actually good sort of) but I have no idea what you mean by "pumped" #3, I’m wondering what the best path to increasing my endurance is.  How much should I run?  4-5x week?  My goal is mainly increasing endurance. Also, I do weight train, so I really can’t go crazy with the running or I’ll end up overtraining.

Run as much as you can without overtraining.  It’s a delicate balance that can only be determined through experimentation.  7x a week if you can or 3x at the minimum. #4, my endurance seems to vary by a wide margin for reasons that I can’t fathom.  It doesn’t seem to depend on how much sleep I’ve gotten, how much I’ve eaten, or how much I’ve worked out recently.  Some days I can do two miles pretty easily and others it kills me to do a mile and a half.  It just seems kind of odd.

Strange isn’t it.  It will get more regular as time goes by, but you’ll always have good days and bad days for no reason at all.  The goal is to increase the ratio of good to bad. – Hide quoted text — Show quoted text – I very much appreciate anybody taking some of their time to help me out. Thanks in advance. -Paul

Response: