Tag: Cto5K

Dealing with Injury

Hi friends!

Over the last week I have been dealing with shin splints during and after my runs. Shin splints is the catch-all term for lower leg pain that occurs below the knee either on the front outside part of the leg (anterior shin splints) or the inside of the leg (medial shin splints). http://www.runnersworld.com/shin-splints

Image result for shin splints

This is the most common injury runners experience. I have been trying to figure out the reason why I am getting shin splints. As I did more research on the topic, I concluded that it is a mix of different reasons.

A lot of the time, shin splints happen to new runners who increase their mileage too fast, or seasoned runners who switch up their routine dramatically. In short, shin splints = too much, too soon.

More reasons for shin splints are, overpronation (a frequent cause of medial shin splints), inadequate stretching, worn shoes, or excessive stress placed on one leg or one hip from running on cambered roads or always running in the same direction on a track. I am guilty of all of these.

I am still a fairly new runner and I always push myself to do too much, too soon. So I decided to start over and do a mile and gradually increase my mileage, which I was not doing in the first place. I know, rookie mistake.

I am also going to take a second look at the shoes I wear. They need to be supportive enough for my feet. The are also different shoes for different types of terrain, so make sure you are wearing the right shoe for the way you run and where you run.

If you are experiencing this injury, here are a few tips to aiding your recovery.

Tips for recovery:

  • Ice your shins to reduce inflamation
  • Take Ibuprofen
  • In a sitting position, trace the alphabet on the floor with your toes. Do this with each leg.
  • Consider cross-training for a while to let your shin heal. Swim, run in the pool or ride a bike.
  • When you return to running, increase your mileage slowly, no more than 10 percent weekly.

For more information and useful tips about running check out http://www.runnersworld.com

 

 

“Can’t” Run? No Problem!

Hi Everyone!

Have you ever uttered the words “Not doing that, I can’t run”? Well I have. I would always make jokes about it and my fitness level, but secretly always wanted to be a runner. I was my own worst enemy when it came to exercising. Running is for everyone, but it takes a certain kind of crazy to truly enjoy it. Running is something I do to relieve stress and as training to someday run races. I ran my first 5k last September. At that time I had just started getting into running. I ran it in 40 minutes, which I was really proud of because I had only been running/ training for a month before that.

So, long story short, I would use self deprecating humor as excuses to not run or exercise. Eventually it turned into something I really liked.

I first started running using the Couch to 5k app. It can be downloaded in your phone’s app store. Couch to 5k app is a running plan that is designed to have you running a 5k in 9 weeks. Each week you progressively do more running. I used this for a while, however, I am still not the greatest at keeping up with it. So I have had to go back to week one a few times. This app is great for someone who does not know much about running, or their limits. I will almost always push myself too hard when it comes to exercising, so this was a great way for me to slowly ease into the process.

I am a new runner, so by no means am I an expert. However, I feel so much better when I do run. It has become something I look forward to everyday. Don’t believe me? Here are some benefits of running.

run

1.) Running makes you happier.

In a study published in Medicine and Science in Sports and Exercise, researchers found that even a single bout of exercise—30 minutes of walking on a treadmill—could instantly lift the mood of someone suffering from a major depressive order. Let’s get those endorphins going!

2.) It helps you get fit.

This is an obvious one, I know. But in general, working out in any shape or form will help you get fit. Even after your workout, you continue to burn calories. This happens when you’re exercising at an intensity that’s about 70 percent of VO2 max. (That’s a little faster than your easy pace, and a little slower than marathon pace.)

3.) Running strengthens your knees (and your other joints and bones, too).

Running increases bone mass, and even helps stem age-related bone loss. Studies show that running can also improve knee health.

4.) Running will keep you sharper, even as you age.

A study published in Psychonomic Bulletin & Review concluded that regular exercise helps defeat age-related mental decline, particularly functions like task switching, selective attention, and working memory.

5.) Running can reduce your risk of cancer.

While running is not a cure for cancer, it can help prevent it.  A vast review of 170 epidemiological studies in the Journal of Nutrition showed that regular exercise is associated with a lower risk of certain cancers

6.) Running adds years to your life.

A giant study in the journal PLOS Medicine shows that when different types of people started exercising, they lived longer. Smokers added 4.1 years to their lives; nonsmokers gained three years.

Reference: http://www.runnersworld.com/start-running/6-ways-running-improves-your-health/slide/6