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Building to 3 X 3 mile runs a week

Discussion in 'Training Plans and Diet Suggestions' started by Corona, Jun 4, 2020.

  1. Corona

    Corona Valuable Contributor

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    Due to bad shin splints I'm still struggling with running pain free in my shins.

    The past 2 runs have been ok, I've run continuously for approx 35 mins (including a 10 minute warm up) very slowly with 4-6/10 pain in the left centre inner shin and the right centre shin. My right knee is also painful at times but only a bit and I'm not sure if I'm just overthinking it. In order to build up to the 3 x 3 mile runs a week, would it be advisable to do this:

    Week 1: 2 * 35-38 minute runs approx 2.5 -3 miles each, forgot to measure distance (will begin measuring next week)
    Week 2: 2 * 40 minute runs, 1 * 20 minute run
    Week 3: 2 * 40 minute runs 1 * 25 minute run
    Week 4: 2 * 40 minute run 1 * 30 minute run

    I'm concerned of over doing it and ruining any progress as I've made this mistake about 4 times now -banghead-
    Any advice is greatly appreciated. With regards to general CV fitness I've tried to do a lot of HIIT on rowing machines, exercise bikes and swimming (although only managing the bike during lockdown) to keep ontop of it and am confident I am able to do these runs with good speed, its just making sure I don't ruin my shins more.

    Thanks all for input
     
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  2. Peppers

    Peppers New Member

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    Hey there,

    I’ve had a similar problem, however, lately I’ve been seeing some progress being able to run for longer while the pain doesn’t really get much worse. However the faster runs are still a problem for me but they will probably just take more time to adjust to.
    Here’s what I’ve been doing.
    First of all I had to take a couple of weeks off as per the advice given to me by a nurse who spoke to a physio for me because it was so damn painful. During those two weeks I spent time stretching and performing remedial exercises that mostly target the posterior tibialis which is where I find it painful.
    After a couple weeks off I just started by running a mile every 2 days for a couple weeks and after the runs I’d be stretching and rolling out my lower legs for a while and continuing to perform the remedial exercises.
    Then I started running a mile every other day all the while I continued to perform the remedial exercises and stretch and roll out my legs. It was definitely important for me to to keep up with the rolling, stretching and remedial exercises as it all works to reduce pain, and strengthen the muscles.
    Now I’m Running Mondays, Wednesdays and Saturdays. Monday and Wednesday are shorter faster paced runs and Saturday is a long steady run. I’ve found that my shins, although they still hurt, have been recovering faster.
    The whole process has been agonisingly slow, especially the two weeks rest. Running is my biggest weakness as well so I really just want to run as much as possible. But it’s better to build a strong foundation than cause an injury that’ll need a tonne of recovery time.

    I hope you find this helpful mate. Cheers.
     
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  3. Corona

    Corona Valuable Contributor

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    Thanks, a lot of useful information, how are your 1.5 mile times at the moment? Definitely agree with the need to have a strong foundation to stop injury.
     
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  4. Peppers

    Peppers New Member

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    My 1.5 mile times are still pretty bad. Running fast pace seems to be what causes the most pain and takes my shins longer to recover from. I haven't got a new time yet.
    I did try to run a mile at a faster pace at the beginning of the week to test my progress but I got held up by a very anxious Jack Russell haha! The little bugger just wouldn't get out of my way :')
    So I'm *text deleted* try again Monday.

    There is, of course, the other side of the story as well where my CV strength has a long way to go.
    But I've worked interval training into my running plan which I'll start in a couple weeks. The interval training should switch up the gear for CV strength and get me where I need to be.
     
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  5. Mattys

    Mattys Veteran Contributor

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    See me personally I think you having any pain in your shins when running isn’t a good thing and I’d take that as a sign to stop doing what your doing until your better used to the training over time.
    Your not carrying any extra weight? Or have any issues with your trainers/running technique?

    Your only 18 so you don’t really need to run through pain and have many setbacks if you do this just be consistent at a running level where you get no pain then increase it bit by bit over time.

    I wouldn’t advise you running 3 times a week anytime soon if your getting this pain a lot which you say is 4/10 but still pain and you push it to hard you could do serious damage.

    What distance/time does the pain start kicking in?
     
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  6. rainbow2

    rainbow2 Active Member

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    My son is in troop 297, several nods left at week 4 with injuries such as shin splints. Let your body heal to give Your RM training the best shot.
     
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  7. Corona

    Corona Valuable Contributor

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    Thanks for the replies all much appreciated.
    ---
    haha all I get on my runs are covered in cobwebs and bugs. Yeah I found when I tried to incorporate hill sprints too early, thats when my legs really messed up and even running for a shorter time but faster pace did a lot of damage too.
    ---
    Yeah I think I will have to. I think I can definitely do the original 2 minutes with no pain, so I may give it 2 weeks and then go back to the very start and build up from 2 minutes. I know it sounds stupid but I am working a job I really dont want to be stuck in and it already feels like I'm running out of time. No extra weight, I'm practically a feather at 64kg (141 pounds). My gait was analysed by said specialist and fixed with a pair of insoles she made (one femur is longer than the other and my knees point inwards badly) that were not prescribed and aren't on my medical records. I'm not actually too sure about what time the pain really starts kicking in, I think around 20/25 mins today but I will check on my run on Sunday which I'll use as a decider for the 2 weeks off or not.
    ---
    Thanks for the info, having to leave early because of shin splints is a huge worry of mine as they seem to keep reocurring.

    Thanks all for the help so far :)
     
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  8. Sniper11!

    Sniper11! Active Member

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    Not sure if you've already answered this but have you got new runners? The guy I buy all my runners off says it's the biggest single cause of shin splints, using your trainers past their shelf life. I believe he said 500 miles is about the usage limit recommended for most decent runners, before they lose their spring and start causing injury. Sounds like a lot but I have trained for races in the past at 100 miles a week towards the business end. I didn't buy new trainers every 5 weeks. But I probably only used that pair for 2 months. Training for PRMC a rough bit of working out suggests to me you would should be running around 70-90 miles a month, maybe a tad more if you're a bit of a racing snake or a running pervert so about 6 months use and you should be thinking about new trainers.
     
    Last edited: Jun 4, 2020
  9. Corona

    Corona Valuable Contributor

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    Yeah I've had these ones for about 2 years :eek::eek:! I only just realised how long I've had them when typing it out. I did mean to buy some but the virus put a stop to those plans, as I don't want to buy online instead instore and not rushing like I did with my current pair. Definitely need to keep that in mind, thanks
     
  10. Griff149

    Griff149 Well-Known Member

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    Agree with Sniper about the shoes. Be careful to try and get a pair that suit your running style as well as this can also cause issues!

    Your best bet is to speak with a physio and try and understand the reason you’ve developed shin splints. That way you’ll have the knowledge to know what you need to do to resolve the issue for good.

    Best of luck.
     
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  11. Sniper11!

    Sniper11! Active Member

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    Holy smokes I'm surprised you've found a pair that'll stay in one piece for 2 years. Yeah 100% get a new pair, order the same pair new online if you can find them? You know they fit then. Twice in the past I've started to get shin splints, realised I've done way more miles than I should have in my runners, bought a new pair, shin splints go away. Not saying this will be the case for you but fingers crossed! Good place to start for sure
     
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  12. Mattys

    Mattys Veteran Contributor

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    Yeah that’s the best approach I think anyway!
    Haha that’s funny your 18 try being nearly 31 then you can think that!
    Ohh yeah that is light I wouldn’t say just have 2 weeks off just train to where you get before you get pain as you don’t *text deleted* run through shin splints or anything as that can cause stress fractures and then you’ll be in sh.it Street!
    Yeah let us no how you get on just takes time but in the long run you’ll get there!
     
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  13. smashlegs

    smashlegs Active Member

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    I haven’t read previous posts but if you’re not already take vitamin D regularly to help your body repair those micro fractures in the bones even more.
     
  14. JWR94

    JWR94 Member

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    I've had issues like shin splints/knee niggles in the past and what really helped me was to break my runs up into run-walk splits. By walking for periods of time during the run it helps your legs to recover a bit and actually spend more time running pain free, helping to build up some leg strength without causing pain/damage to your shins.

    It's basically about exposing your legs to the stress of running for the longest duration without causing damage (or too much damage).

    You said you can run 20mins without pain, so for instance you could start off with this split three times per-week:

    Walk: 3 mins
    Run: 5 mins
    (x4)

    You'd then add 10% to your running time each week so the following week would be:

    Walk: 3 mins
    Run: 5:30 mins
    (x4)

    Its seems agonisingly slow but it helped me to build up a foundation of running injury free, as I could never really do a couple of miles at a time before shin splints/niggles would flare up.

    Also if you are looking to get a new pair of running shoes I'd recommend Asics. I got a pair a few months ago after reading recommendations on this forum and they're the best pair of running shoes I've had.
     
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  15. Corona

    Corona Valuable Contributor

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    With regards to the reasoning I think they agreed that it was a mix of bouncing gait, heavily reliant on my toes, knees pointing way too far inward and pushing myself too far. Been doing loads of physio exercises which has hopefully helped. Will definitely try and get some to suit my running style thanks for the advice

    ---
    The trainers I currently have are the same ones which I had when I started getting shin splints and I'm concerned these contributed to the shin splints, stupid of me not to get new earlier to be honest. Thanks for the info, will make sure I get new trainers ASAP!

    ---
    Haha yeah thanks for putting that into perspective :) definitely *text deleted* get there it's just a matter of how long, I just hope it's in months and not years haha

    ---


    I had no idea about this, will check it out thanks

    Thanks all for the replies, super appreciated !!
     
  16. Corona

    Corona Valuable Contributor

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    Wow thanks for the detail there, the physio was saying to. Split into walks and runs but she was unsure of how to split it, but this looks like it should work, thanks :D yeah that's the same problem I have, the niggles and pains firing up every time I increase miles.
     
  17. JWR94

    JWR94 Member

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    @Corona No worries mate I hope its useful.

    I first heard about run/walk splits from Sean Lerwills Haynes book on running, and I'd recommend it for info/tips.
     
  18. Corona

    Corona Valuable Contributor

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    Ran it past the physio and they said it should be fine so will hopefully start next week ! Thanks
     
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  19. JWR94

    JWR94 Member

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    @Corona That's great, you can also vary your running times a bit within the splits as long as it still adds up to your total running time for that run, during that week (e.g. 20 mins):

    Walk: 3 mins
    Run: 4 mins
    Walk: 3 mins
    Run: 6mins
    (x2)

    Best to experiment and see what works for you and what the Physio says.

    Good luck!
     
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  20. Corona

    Corona Valuable Contributor

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    Did a number on my ankle last Saturday -banghead- rolled it running and heard a huge pop as I fell. Swollen and bruised, luckily the physio I've been seeing has been very helpful via email and has said to hold all current exercise/physio work for a week and then build up slowly. Would it be advisable to hold off for more than 2 weeks? I am just weary of losing progress with other fitness aspects (circuits etc) and losing out on other physio aspects.

    Thanks all for the help so far.