How do i get over the hump?

[Chilver]

I used to do a lot of team sports, veering towards 'sprint' sports rather than long distance and have NEVER been a runner (curvy, big boobs) but was pretty fit.

However after cancer 5 years ago, my body took a beating and I am overweight and had a host of physiological complications due to the treatment. Last year i started the C25K and dieting - lost 2 of the 3 stone I need to but then got shin splints, stopped exercising and dieting and gained back a stone.

Started again recently. However, I never did previously get to 5k but had started to enjoy running (shocker!!). But I cant seem to get over 12 minutes running without 'needing' to stop, even if just for 30 seconds. Breathing is fine now, its my legs that feel sore or like lead. And now shins are starting to hurt again!

How do I get over mental/physical barrier and run longer? I thought running shorter distances (e.g 3.5k-4k in 20 mins) but more frequently would be better than longer but less runs? And how to stop shin splits? (I've had shoes checked, do stretches etc)

Help!!

Hi

Two things that helped me might help you

1. Get better running shoes. If you are getting or previously had shin splint you may need better support. Check you are wearing the correct type of shoe for your gait - whether you over or under pronate, whether you have high, low or flat arches in your feet. You say you've had them checked, but how often? If you run regularly you need to change the shoes every few months. Don't run in two-year-old trainers.

1. When you're running and feel like lead, shorten your stride massively, so that it feels like you are almost running on the spot. Take light, small steps, up on the balls of your feet for a while, and slow down so your pace could be overtaken by someone out powerwalking, but don't stop and don't walk.

With shin splints you need to take a break from running and do something else for a while, otherwise they will just get worse!

If you have legs like lead- are you one of those no carb people? I find that I can’t run if my diet is stripped of things like pasta/rice etc.

4K in 20 mins might be a bit ambitious for the moment- maybe try slowing down (when your shin pain has gone). Sometimes going too fast too soon can cause shin splints.

Thanks both.

I thought i had slowed down massively (so many people pass me!) But will try even slower and definitely try shortening my stride.

As for shin splints, i have only just started again so feel like i did take some months off - maybe just prone to them? Too heavy

I am on low carbs, yes, its the only way i can lose weight combined with exercise. Metabolism in the toilet since cancer and surgical menopause so needs must i guess.

Will try your tips this week, thank you.

What do you listen to when running? I changed from listening to music to podcasts - it helped me tune out a bit. With music I couldn't forget I was hating running, whereas podcasts distract me a bit more and I don't think about it as much and run through the hump.

Chilver, when I started taking shorter strides I stopped getting shin splints. Tiny steps are very good for heavy runners.

So, do you mean you do 12 minutes of running, then a few minutes of walking? That sounds ok. Do three runs this week of something like 10 or 12 minutes of running with 3 or 5 minutes of walking, repeated twice. Next week, do something like 12 or 13 minutes of running with 3 or 5 minute walking intervals. If the former is tough, repeat it again next week before increasing.

OP I started to get shin splints when I started running again, but I was at the very bottom of the OK BMI scale. And I was doing couch to 5k, despite having run long distances in the past. It happens, but if you miss a run or two/whatever it takes until the pain/oedema goes, you have the possibility of stopping it before it gets bad, and then picking it up again- where you left off if it's within a couple of weeks. I doubt it's weight related- I know loads of people get shin splints and they've always been the slim ones. Although I've been running for years, it took me longer than the suggested number of weeks until I was running for longer times without walking, as I was (unusually) sensible about scaling back when injured. It's worth taking a little time out to heal, rather than getting properly injured and having to take a long time out

The advice from the NHS is that low/no carb diets aren't a good idea, despite their popularity here on mumsnet. You don't have to eat a lot of carbs to get rid of the heavy leg feeling. I have smaller portions of carbs than average at most meals, except breakfast, and weigh/measure them out, lots more veg as well as a normal amount of protein (for a vegan), Obviously I don't have huge amounts of fat in my diet...probably normal. I'm on 2 different medications that are notorious for putting a lot of weight on people which is why I've had to be more careful than in the past, when I could eat what I wanted! If eating a smaller than average amount of carbs allows you to exercise more easily it might be more beneficial health wise than low carbs.

Thanks all for the advice.

Doje - I'll try podcasts, hadnt thought of that. Currently just search for running music and recently been running to Placebo if all things!!

Snookie - yes, run 10/12 minutes then walk for just a minute then start running again for another 10/12 minutes. Problem i have is time is very short (lots of reasons but always having to wedge in the exerciae rather than have say an hour to indulge in proper sessions). Trying to up to 3 runs a week minimum.

Dangermouse - interesting about the low carb. I'll read up on it a bit more. I miss the days of being able to eat anything - since my treatment and subsequent menopause, I just have to look at something unhealthy and I gain 5lbs!! I was also on steroids for 3 years, now thankfully off them, but on another long term hormone drug which i'm sure doesn't help. Just trying to get the balance of diet and exercise right might take a while - oh, how i wish for a 'quick' fix to my weight problem as it sure went on quickly!!!

4k in 20 minutes is pretty fast- running at that pace would give you 5k in 25 minutes, which is a pretty impressive speed! You might feel like you are running slowly- but if you're pushing too fast, you are bound to get injuries.

Maybe aim to run for 30 minutes at a steady pace 3 times a week? To start with, you could run 10 minutes, walk for one, run 10 minutes, walk for one, and run 8 minutes. Then you could build up to running for 15 minutes, walking for one, running for another 15, until you can manage the 30 minutes without walking?

If you're eating very few/no carbs, there's a lack of available energy in your blood stream and a lack of glycogen store in your muscle cells. This is a problem when doing cardio-vascular exercise, as getting energy from fat stores is always going to be too slow and lead to fatigue. People talk about "switching to burning fat" but it's never going to be as quick at producing energy as accessing glucose in the blood stream. Could you compromise and eat something small like a banana 2/3 hours before you run? You'll burn off the calories you've eaten while running, so it shouldn't cause you to put on weight.

I think 4k in 20 mins is pretty fast too for a beginner who is overweight. When I was fitter (but still fat and over fifty) I ran 4k in 25 mins. That was a steady pace.

I did it!!! I ran for 25 minutes today with no stopping - and i loved it!!! I wasnt out of breath, my legs felt good, i could have gone on but had got to the end of my route, lol.

Thanks all for the advice - i slowed down massively and did much shorter strides - thats the trick i think. Ran shorter distance, only 3.5k in 25 minutes but that doesnt matter- i am just soooo pleased i ran through my mental and physical barriers!!!

Thank you!

well done chilver!

Well done. Great breakthrough.

Well done! I was coming on to say get a running buddy or join a running club. Even if just once a week/fortnight. Running with other people is so much easier than running alone.