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  1. #1
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    Default Help- A few questions about running. I'm clueless

    So I've tried running before a few years ago and both times I got shin splints. Does anyone know how to avoid them? Or should I just not run?

    ive just started the C25K program hoping it will avoid shin splints because its a gentle start, but want to avoid reinjury.

    also- why do I get starving hungry about an hour after I jog? What do u do to sate that hunger? Or do u try and ignore it?

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    FearlessLeader is offline Winner 2013 - Most Memorable Thread
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    Default Re: Help- A few questions about running. I'm clueless

    Ok so I'll start by saying I'm in no way qualified to give advice on this, but here's what's helped me avoid them:
    Jog realllly slowly to begin with. Like, slower than someone power walking. You want to train your muscles to work in a completely different way to walking, so before even thinking about fitness or time or distance, start with just getting your muscles used to the new movement.
    Stretch LOTS after a run. YouTube stretches for runners/shin splints. And warm down for ages. Try not to sit down for a long time for at least an hour or two after a run. Walk around, maybe do some housework. When you sit for a long time that's when your muscles start to hurt.
    Make sure you have really good running shoes, a traditional pair and some 'free runners' or whatever they are, so you can do free running one day a week. I just ran one day a week on the grass in some old beat up trainers, which is probably a terrible idea but I found it helped get the muscles in my legs moving more naturally. If you're going to do that you have to go even slower than the other days! Google free running, it makes lots of sense to me.

    The food stuff I can't really help with. I usually run before breakfast and just come home and eat a regular breakfast.

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    Default Help- A few questions about running. I'm clueless

    Subbing. Thanks for the advice, FL!

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    Sorry to hear that shin splints have put you off running in the past. I think its very wise to ease back into it with C25K, the gradual build up is very important and will definitely help avoid any injuries due to taking on too much too soon.

    Some other advice-
    1) Warm up before you run with dynamic movements (see below).
    2) Stretch after you run.
    3) Get the right kind of shoes for your running style. I recommend a specialist running shop or sports podiatrist where they do a treadmill analysis & see how your foot strikes and how your ankle rolls. There are SO many different kinds of shoes its damn confusing, and the wrong ones can do more harm than good.
    4) Run on soft surfaces until the pain is gone, then ease your way onto pavements (if thats what you want).

    Here is my warm up routine:
    - Leg swings #1. Stand on one foot (hold something for balance), keep the other leg straight and swing it back & forth as high as you can. I do 5-6 swings per leg.
    - Leg swings #2. Similar to #1 but this time swing your leg across your body in a side to side motion.
    - Leg rotations. Lift one knee and draw an imaginary circle in the air with it. Try to make the circle as big as possible. Do 5 circles clockwise and 5 anticlockwise, per leg.
    - Ankle rotations. Point your toes and draw imaginary circles in the air with them. Do 5 circles clockwise and 5 anticlockwise, per foot.
    - Arm swings #1. Bend your arms to approx 90 deg and swing them by your sides up and down. On the upstroke your hands will end up beside (or past) your ears and on the downstroke your elbows point behind you. Do 5-6 swings.
    - Arm swings #2. Similar to above, but this time swing your arms across your body so they 'criss-cross' at chest height. Do 5-6 swings.
    - 10 star jumps
    - 10 high knees
    - 10 butt kicks

    After running, make sure you stretch your quads, hamstrings, glutes, inner thighs/groin, hip flexors, and calves. Calf stretches are especially important if you have shin pain. As FL mentioned, plenty of youtube videos on stretches you can look up.

    As for the running analysis, I regret that I did not do this much earlier when I was a beginner. I thought it was only for the elite and hard-core runners, but that is not the case at all. After sustaining an injury, I had it done and found out the shoes I'd been wearing were all wrong for me. The shop I went to did the gait analysis for free with shoe purchase, or charged $20 if you didn't buy their shoes.

    I will also disclose that I'm in no way professionally qualified, but I do run 5-8km on a regular basis and the above works well for me.

    Initally after running I find my appetite is supressed, but then about 1-2hrs later I'm starving. I normally run after work, so when the hunger hits its good timing for dinner. If it wasn't meal time, then I'd have a banana or a glass of milo.
    Last edited by SimpsonDesert; 19-02-2013 at 11:51.

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    Default Help- A few questions about running. I'm clueless

    Ooh I really want new running shoes! Simpsondesert you have convinced me its vital I go out shopping ASAP! Hahaha

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    SimpsonDesert  (19-02-2013)

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    What everyone else said - take it slow, stretch, and get some advice at a reputable running shoe store re: shoes. Maybe try running on grass/gravel rather than concrete.

    I never get really hungry after a run unless it's a really long run. Protein promotes muscle recovery.

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    babybabycakes  (19-02-2013)

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    Thanks so much everyone for the advise. It's awesome to have that support.
    i will look into stretching the budget for new running shoes. I'm currently wearing cross trainers. I'm currently walking to the local oval then jogging on grass. I was hoping it would be gentler on the legs and feet.
    will try extra stretching before and after next jog. Helps to know what sort of stretches are good.
    i ate a tablespoon of peanut butter after the run when I got hungry. I figured it was protein. Will try a glass of milk next time as I'm hopelessly addicted to drinking it at the moment.

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    Definitely ditch the cross trainers and get some proper running shoes!

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    Oblena is offline I've done it in public and I'll do it again - I don't care who sees!
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    I get a sore neck after running - does anyone know if this is becasue of something I am doing and is it common?

    I also want to get new shoes because of this thread

  15. #10
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    A bit of a strange one. Could be your running style - head either too far forward or you're too tense when running. Could also just be poor posture in general... I'd see a physio if you want to keep running.

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