Your last session/workout!

Corona

Valuable Contributor
Joined
Mar 14, 2018
Posts
271
Reaction score
140
Managed 12 minute slow jog warm up before 2 sets of the 3 min walk and 5 min run plan before my shins were reaching 6/10. Should I ditch the 12 min warm up and just use a walking warm up and instead do more sets of run/walk to toughen my shins?
 

Mattys

Venerated Contributor
Joined
Mar 27, 2017
Posts
835
Reaction score
392
Managed 12 minute slow jog warm up before 2 sets of the 3 min walk and 5 min run plan before my shins were reaching 6/10. Should I ditch the 12 min warm up and just use a walking warm up and instead do more sets of run/walk to toughen my shins?
Hey mate

Personally if I was you I’d look at getting your shins looked at , Your only doing an easy 12 minute slow jog with walks and your getting 6/10 in that area which might mean there’s more to the issue than you realise.
I could understand if you were starting off doing a faster run or running for a long period of time in one go say 30/40 min and they were causing you issue it it’s not to much your physically doing with your shins so I’d most certainly get them re/looked at as it might be something that will cause you a lot more issues in the future.
 

Corona

Valuable Contributor
Joined
Mar 14, 2018
Posts
271
Reaction score
140
Hey mate

Personally if I was you I’d look at getting your shins looked at , Your only doing an easy 12 minute slow jog with walks and your getting 6/10 in that area which might mean there’s more to the issue than you realise.
I could understand if you were starting off doing a faster run or running for a long period of time in one go say 30/40 min and they were causing you issue it it’s not to much your physically doing with your shins so I’d most certainly get them re/looked at as it might be something that will cause you a lot more issues in the future.
Luckily 5 physios have all said they don't think its stress fractures but those 5 still haven't been able to fix it -banghead-. I have been to a foot and gait clinic and will hopefully go back and see the specialist there and the rehab physio soon as I think you're right there must surely be more going on than I can think off.
 

smashlegs

Well-Known Member
Joined
Sep 8, 2019
Posts
91
Reaction score
36
Luckily 5 physios have all said they don't think its stress fractures but those 5 still haven't been able to fix it -banghead-. I have been to a foot and gait clinic and will hopefully go back and see the specialist there and the rehab physio soon as I think you're right there must surely be more going on than I can think off.
Personally I would ditch the runs and rest up for some time. If you have a bike, cycle. Resting and stretching will be the only thing to prevent and eventually stop the problem. I was injured about a month ago, I chose to rest up completely for two weeks and stretched religiously at least an hour a day and I still do and it’s completely gone and I’m actually at my fittest now.
 

Mattys

Venerated Contributor
Joined
Mar 27, 2017
Posts
835
Reaction score
392
Luckily 5 physios have all said they don't think its stress fractures but those 5 still haven't been able to fix it -banghead-. I have been to a foot and gait clinic and will hopefully go back and see the specialist there and the rehab physio soon as I think you're right there must surely be more going on than I can think off.
Yeah mate maybe you need to go further than just a physio it might be difficult in these times but even a scan on your legs if possible would be good as you just never know as your always running through some sort or pain or discomfort it seems. So if there is an issue you don’t know of and your running on it could be doing more damage than you realise .
 

Corona

Valuable Contributor
Joined
Mar 14, 2018
Posts
271
Reaction score
140
Personally I would ditch the runs and rest up for some time. If you have a bike, cycle. Resting and stretching will be the only thing to prevent and eventually stop the problem. I was injured about a month ago, I chose to rest up completely for two weeks and stretched religiously at least an hour a day and I still do and it’s completely gone and I’m actually at my fittest now.
I have been trying resting it throughout the past couple of years at around 4-6-8 week periods and usually this is enough to get rid of the constant pain but it will soon return during running. Stretching/strengthening supporting muscles/foam rolling I've been doing non stop for a year now and hopefully is helping (fingers crossed)

Yeah mate maybe you need to go further than just a physio it might be difficult in these times but even a scan on your legs if possible would be good as you just never know as your always running through some sort or pain or discomfort it seems. So if there is an issue you don’t know of and your running on it could be doing more damage than you realise .
Yeah I will take a look to see if there are some more specialist type people I can see, is there anyone/company you can recommend by any chance? With regards to the scan I am hesitant due to it then being affixed to my medical records
 

Langa please?

Venerated Contributor
Joined
Jun 30, 2012
Posts
1,035
Reaction score
626
@Corona it could be in your running technique if you're finding repeated bouts that only come back when training, especially if you're looking after the muscle groups stretching/rolling.

Have a look into running technique on YouTube and make sure you are running with correct form. Good cadence, correct stride length and making sure you're striking the floor with the mid part of your foot will all help relieve pressure through your lower leg. If you find you are heel striking that can cause a lot of issues, particularly in the shins and ankles.

Edit: The video below covers the topic well

 

Mattys

Venerated Contributor
Joined
Mar 27, 2017
Posts
835
Reaction score
392
I have been trying resting it throughout the past couple of years at around 4-6-8 week periods and usually this is enough to get rid of the constant pain but it will soon return during running. Stretching/strengthening supporting muscles/foam rolling I've been doing non stop for a year now and hopefully is helping (fingers crossed)



Yeah I will take a look to see if there are some more specialist type people I can see, is there anyone/company you can recommend by any chance? With regards to the scan I am hesitant due to it then being affixed to my medical records
That’s the way mate and I’m sorry i just ment it as you go through your GP or you go private which ofcourse can get expensive and at these current times it’s difficult really.
It depends when your thinking of applying if your running through pain when only for 12 minutes I’d think it’s the best to get it checked out properly as you could set yourself back along time otherwise if it’s something serious you don’t know of.
It might not be anything there’s plenty of people out there who just get injured all the time just down to bad luck.

When you go running do you run in concrete and uneven surfaces and do hill sprints and stuff?
 

Corona

Valuable Contributor
Joined
Mar 14, 2018
Posts
271
Reaction score
140
@Corona it could be in your running technique if you're finding repeated bouts that only come back when training, especially if you're looking after the muscle groups stretching/rolling.

Have a look into running technique on YouTube and make sure you are running with correct form. Good cadence, correct stride length and making sure you're striking the floor with the mid part of your foot will all help relieve pressure through your lower leg. If you find you are heel striking that can cause a lot of issues, particularly in the shins and ankles.

Edit: The video below covers the topic well

Wow thanks for that, video was really informative. I do try to mid foot strike but often find myself heel striking accidently. Trying to get a good stride length and cadence is definitely something I need to do, thanks for that.
That’s the way mate and I’m sorry i just ment it as you go through your GP or you go private which ofcourse can get expensive and at these current times it’s difficult really.
It depends when your thinking of applying if your running through pain when only for 12 minutes I’d think it’s the best to get it checked out properly as you could set yourself back along time otherwise if it’s something serious you don’t know of.
It might not be anything there’s plenty of people out there who just get injured all the time just down to bad luck.

When you go running do you run in concrete and uneven surfaces and do hill sprints and stuff?
I'm hoping to apply within the next 6 months (said the same thing a 2 years ago just before shin splints developed) if I can get these shins sorted. I think if it gets to the end of those six months and many more physio/specialist trips later and I haven't made any progress then it'll be a trip to the GP for me.

For running I usually run back and forth on a very uneven, flat(ish) track. Lots of holes/mounds so trying not to twist an ankle is a pain. I did try incorporating hill sprints when I was making a lot of progress with regards to shin pain (40ish mins without pretty much any pain) but it absolutely destroyed them and set me back to square 1.

Thanks for all the help so far
 

Mattys

Venerated Contributor
Joined
Mar 27, 2017
Posts
835
Reaction score
392
Wow thanks for that, video was really informative. I do try to mid foot strike but often find myself heel striking accidently. Trying to get a good stride length and cadence is definitely something I need to do, thanks for that.


I'm hoping to apply within the next 6 months (said the same thing a 2 years ago just before shin splints developed) if I can get these shins sorted. I think if it gets to the end of those six months and many more physio/specialist trips later and I haven't made any progress then it'll be a trip to the GP for me.

For running I usually run back and forth on a very uneven, flat(ish) track. Lots of holes/mounds so trying not to twist an ankle is a pain. I did try incorporating hill sprints when I was making a lot of progress with regards to shin pain (40ish mins without pretty much any pain) but it absolutely destroyed them and set me back to square 1.

Thanks for all the help so far
Your better off getting them looked at sooner rather than later mate as everytime you do fitness you really don’t know if your doing more damage or not.
The only thing I would do if I was you would be to try just do running on a softer surface and leave hill sprints and running on the tarmac/concrete alone for a while. Try running on a field and see how that treats you and if your still getting the same issues you need to do as smashlegs pointed out and take a complete rest from running for a while say 4+ weeks and if you come back same issues again then you need to get it checked out sooner rather than later as waiting 6 months but still running inbetween won’t achieve anything but more setbacks if you don’t get to the bottom of it.
Are you a heavy weight?
 

ODB

Member
Joined
Jun 30, 2020
Posts
39
Reaction score
14
Did a grizz phys workout this evening. *text deleted*ing shocking. The workout was:

AMRAP in half hour

4 Pullups
8 Clean and press
12 Burpees
16 Pressups.

I did 8 clean and press each arm with a 15 kg dumbell.

I managed 5 and then was part way through the c and p which I finished off. Was really disappointed with this to be honest, I thought I was going to smash this one. Biggest thing that let me down was my cardio. Not the first time I've said that on here so obviously need to work on that. I'll be doing at least 4 runs a week from now on. Also had to split the last few reps of pressups a couple of times which I was surprised by. Quite pissed off with this one but just gives me some motivation to smash it going forward.
 

smashlegs

Well-Known Member
Joined
Sep 8, 2019
Posts
91
Reaction score
36
@Corona if it’s been bothering you for that long it needs addressing properly because you’re wasting your own time mate. I would just seek proper professional help if I was you.
 

Josh24

Member
Joined
Mar 13, 2019
Posts
19
Reaction score
25
Am - 1 mile warm up straight into bleep test. Achieved level 11 today which is a PB for myself. 1 mile back home and straight into 4 rounds of VPJFT completed in my own time.
 

smashlegs

Well-Known Member
Joined
Sep 8, 2019
Posts
91
Reaction score
36
Wed:
- 30mins steady run @8:30 pace
- Core Circuit

Thu:
- vPJFT 3 round comfortably, just focusing on form and explosiveness

Today:
- Time Trial: 1mile best effort - 6:09

First time I’ve ever done a mile best effort so very happy with that, would’ve been nice to have no had those extra 9seconds but I wasn’t clock watching..

Just off into gainers and legs session
 

Johnwayne

Well-Known Member
Joined
Dec 5, 2018
Posts
86
Reaction score
70
Mixed it up a little today.

10min skipping as a warm up.
Then in sets of 15,25,10 (as per post PRMC circuit 2)
- Sit down, stand up
- Mountain climbers
- Diamond press ups for shoulders
- Skydiver press ups
- Lunges
- Flutter kicks
- Burpees
- Squats

Then straight into a GrizzPhys workout of:
3 rounds
- 100 mountain climbers
- 50 KB swings
- 25 KB thrusters
- 10 bastards

Then best effort 1.5miles on the trails around my house.
The idea was to do it all for time and only rest as needed.
Total workout time 1:19’
 

Mattys

Venerated Contributor
Joined
Mar 27, 2017
Posts
835
Reaction score
392
@Mattys good effort lad!
Ta mate appreciate it.

I only post these really as I’m sure there is a lot of people who follow this page who are overweight , out of shape and see some of the racing snakes on here or those who post outrageous workouts and just be disheartened there and then and feel they have no chance as there’s no motivation there as you rarely ever see anyone post terrible workouts.
But by me positing mine since the very start although shameful at the time just a little bit of effort is put in and a weekly routine written up at the end of each week and it is stuck to will give those the confidence that an overweight 30 year old can see results quickly then so can they.
 
Top