Injured - Shin Splints

Was dying to go out today, it was drizzling with rain and everything... perfect! However shin splints (as I've now found them to be) are not good. So some how for a change, the mind won this one and I went for a walk instead.


I've done a fair bit of research lately about my current condition. When I started running, I had real problems with the bigger shin muscle running down the outside edge of the shin bone. To combat that, I found a very useful exercise of writing the alphabet with each foot before a run. I'm now in a position where I don't need to do them anymore. It was essentially a muscle inbalance that has sorted itself out 7 months down the line.


The situation I find myself in now, is that the muscles attached to the inner side of my shin are complaining. Again, both at the same time. A condition called Posterior Shin Splints. I appears that this is very common.


The following are some comments from others I've saved:


Inside is shin splints - watch your stride - if you are landing on heels in front of yiou with extended leg, then that is your problem - quicker, shorter strides landing under hips is the answer.


I had shin splints with pain on the insides - physio told me it wasn't the most common location, but does happen. Building up too quickly, running on hard surfaces, and shoes without adequate cushioning can be factors I think. It was about 15 years ago when I had them, so treatment may have changed (!), but all physio did was dig in and massage the tender bit so it really hurt, and get me to do more stretching.


There is some useful information out there:

http://www.runnersworld.co.uk/beating-injury/shinsplints---how-to-beat-them/234.html

http://www.physioroom.com/injuries/calf_and_shin/shin_splints_full.php

http://www.coolrunning.com/engine/2/2_5/196.shtml

http://www.coolrunning.com/engine/2/2_1/126.shtml#wallpush

And some demos:

http://www.youtube.com/watch?v=ZVgSxrISOwA

http://www.youtube.com/watch?v=7vZVq3ov914

So before I think about going to a sports clinic or something, there are some things I could try:

Calf stretches
Anti inflammatories
Ice massage
Strengthening
Running form, don't over stride


This bloke comes across as knowing about the subject:
http://blog.garymoller.com

You know you're a runner when...

Found a great post on the RunnersWorld website.


You know you're a runner when:


1. You know how many miles there are in a marathon.
2. Your weekly mileage is how much you run, not your commute to work.
3. You know how many miles you get out of a pair of running shoes.
4. You can convert Kilometers to Miles in your head
5. You measure your running route in your car to get the exact mileage
6. When someone tells you their age, you automatically know their Boston/VLM qualifying time.
7. You know Grandma's as the route from Two Harbors to Duluth, not the person.
8. You can drink, blow your nose and pee on the run.
9. The problem with the treadmill is there's no place to spit.
10. You have less than ten toenails and that's normal for you.
11. Body Glide is your friend.
12. Ibuprofen is affectionately known as "Vitamin I".
13. Navigating walkers, dogs and baby strollers annoys you because it interrupts your pace.
14. When you participate in an organized event, you know not to run in your race t-shirt.
15. You have a favorite energy gel and flavor.
16. The "Picasso" above your fireplace is last year's TCM poster.
17. You have pre and post race rituals.
18. The journal you keep is in miles and pace not feelings or thoughts.
19. When you look at the weather conditions, you calculate how many layers to wear.
20. The pride you feel after a good run is worth the pain it took to get there.
21. You have more t-shirts than you could possibly wear.
22. When you hear the word "bib", you think of race numbers not babies and Gerber food.
23. The "no carbohydrate diet" does not apply to you.
24. You know that Fartlek is not vulgar terminology.
25. A hill is an opportunity just waiting to be challenged.
26. You know the phrase "you're almost there" only applies when the finish line is in sight.
27. Your vacation destination is determined by your race schedule.
28. When asked how your jog was, you are offended!
29. 'Have you ever run a marathon' is an annoying question.
30. Chaffing and blisters are acceptable.
31. You sometimes dream about running and are annoyed when you can't pick up the pace
32. When you are willing to give up your weekly lie-in to go to a race instead
33. You will happily spend £15 on a pair of special socks
34. When people say "Are you training for the Marathon?" and you have to ask "Which one?"
35. When trying on shoes is a lot more than a trot up and down JJB.
36. When you can tell straight away if a treadmill is calibrated realistically
37. when someone says how far today and you say ''only short 6miles today'
38. Colleagues look at you warily on Monday "How many did you do on Sunday?"
39. ''You went running in this?''
40. It's perfectly acceptable for a grown man to have a large pot of vaseline in their possesion.
41. Anything over £10 for regular shoes or clothing items that you'll wear for years is 'a rip-off', but £80+ for a pair of running shoes that will last a few months is perfectly acceptable.
42. When watching a girl on the treadmill in the gym you are admiring her form rather than her arse.
43. When you find some safety pins and get excited if there are four of them.
44. When you keep safety pins with your running kit and not with the rest of the stationery.
45. You go to book a B&B for the night before a race but always check first that they will make you porridge for brekkie and give you a late check out so you can come back for a shower after the race.
46. Whenever you go on holiday you check to see if there is a race you could do whilst there.
47. When someone says "i did the great north run last year" and you're bursting to ask "what time did you do".
48. When you have an arguement with the checkout girl in Tesco because only selling 16 Ibuprofen at a time is a stupid rule.
49. You know which shops sell Ibuprofen in boxes of 96.
50. You are on first name terms with the local pharmacist.
51. When someone asks you if you've "ever thought about going in for the Olympics."
52. You shout at the TV when they leave a 5k track race half way through to cover some bloke doing the shot putt
53. Your family knows to buy your Xmas gifts from an online running shop
54. You can't be bothered with getting online at 9am to get Take That tickets, but you will be online at 9am tomorrow to enter that race that sells out in a day.


I was surprised how many I could empathise with, when I've only been running for 7 months.

Run Review

Date: Mon 24/01/2011

Time: Midday

Weather: Overcast. 5c.

Pace/Type: Easy
Course: Work Course. Road.
Shoes: Brooks Adrenaline GTS 11 (Meduim, Support, D Width)
Clothes: Adidas Response long sleeve zip neck top. Adidas Tights.
Health: Good
Distance: 5.5 miles
Time: 53.52
Comments: I shouldn't have gone. I knew the shin splints weren't good. So I felt them most of the way around. Need to either have a break and do some strengthening exercises or see professional help.

Run Review

Date: Sat 22/01/2011
Time: Midday
Weather: Overcast/Drizzle. 1c.
Pace/Type: Easy
Course: Road/Cross Country.
Shoes: Brooks Adrenaline GTS 11 (Meduim, Support, D Width)
Clothes: Adidas Response long sleeve zip neck top, with training top underneath. Adidas Tights.
Health: Good
Distance: 6.3 miles
Time: Not timed
Comments: Tried a difference course today, couldn't measure what I wanted to do, mainly because Google maps is not up to date for that area. So partly inspired by Ultra Marathon Man, I just went off and decided I would find my own way. Really enjoyed it, through woods, fields, over rivers, dodgy bridges, one big hill.


I noticed that I didn't hear anything from the inside of my shins until I got to the woods part where the frozen ground was very uneven. I also took some advice from the runners world website that said I should not over stride, which I'm wondering was why before the woods, it was going really well. Didn't stop be enjoying today.

Run Review

Date: Thurs 20/01/2011
Time: Midday
Weather: Sunny. 1c.
Pace/Type: Medium Pace
Course: Work circuit, Road.
Shoes: Brooks Adrenaline GTS 11 (Meduim, Support, D Width)
Clothes: Adidas Response long sleeve zip neck top. Adidas Tights.
Health: Good
Distance: 5.5 miles
Time: approx 49 mins
Comments: Ran with a guy from work who's doing a half marathon in 6 weeks, so we increased the course an extra half a mile to give him some more distance. I enjoyed the changed route, as it cut out all the paddocks and going across fields. There are 4 inclines in a row about 2 thirds of the way through. After reading some of the book Ultra Marathon Man, I powered through the first 3, but on the 4th I got a stitch, so I had to slow down.


Felt the muscles on the insides of my shins, not sure if it's that they are still recovering from the injury or I need some additional foot support. Will see how it goes through the weekend run.

New Book

My friend Laurel has bought me a new book, it's called Ultra Marathon Man.

This is the website: http://www.ultramarathonman.com

If the cover is anything to go by, this dude is hardcore.

I'm almost done with The Runner's Handbook by Bob Glover, which was really good:
http://www.amazon.co.uk/Runners-Handbook-Best-selling-Beginner-Intermediate/dp/0140469303

Run Review

Week: 18/01/2011
Day: Monday
Time: Midday
Weather: Sunny. 4c.
Pace/Type: Tempo
Course: Work circuit, mixed field/road.
Shoes: Brooks Adrenaline GTS 11 (Meduim, Support, D Width)
Clothes: Adidas Response short sleeve top. Adidas Shorts.
Health: Good
Distance: 5 miles
Time: approx 42 mins
Comments: Went with 4 other lads from work. Nice sunny day for it. Braved the initial cold, I knew I'd warm up after a mile or two. Tough going at points, definitely faster than I would have run on my own. Enjoyed the experience of running with a few others, even if I did have to catch up twice (once after having to stop for a wee in the bush)

Run Review

Week: 10/01/2011
Day: Sunday
Time: Midday
Weather: Overcast/Rain. 11c.
Pace/Type: Easy
Course: Home circuit, Road.
Shoes: Brooks Adrenaline GTS 11 (Meduim, Support, D Width)
Clothes: Adidas Response long sleeve zip neck top. Shorts.
Health: Still got the virus
Distance: 2 laps of 2.4 mile circuit
Time: No time
Comments: Stopped for a short walk half way round second lap, to make sure I didn't push the return too far with a virus. Nothing else to report, felt really good at points. It seems to help clear my head and chest.

Run Review

Week: 10/01/2011
Day: Friday
Time: Midday 6
Weather: Overcast/Rain. 6c.
Pace/Type: Easy
Course: Short work circuit, Track/Road.
Shoes: Brooks Adrenaline GTS 11 (Meduim, Support, D Width)
Clothes: Adidas Response short sleeve top. Adidas shorts.
Health: Caught a virus, but going to see how it goes.
Sleep: Not great
Distance: 2 miles
Time: No time
Comments: Definitely got a virus of some sort, but compared to the last one, it's not too bad. After the run I felt better having blown out my lungs and sinuses. I'm starting to be able to gauge when a virus is bad enough to not run and when it's runnable. It started raining on the home straight, which felt great.


Also starting to be able to make better calls on which tops/shorts to wear depending on the temp and weather:


Above 6c and not raining: Short sleeve single layer, shorts
Below 6c, wind and rain: Long sleeve zip neck, shorts
0c or below: Long sleeve zip neck with light training top underneath, tights not shorts

Run Review

Week: 10/01/2011
Day: Wednesday
Time: 9pm
Pace/Type: Easy
Course: Home circuit, Road.
Shoes: Brooks Adrenaline GTS 11 (Meduim, Support, D Width)
Clothes: Adidas Response Half-Zip long sleeve top. Adidas shorts.
Health: Both insides of my shines are recovering from injury.
Sleep: Good
Distance: 2.4 miles
Time: No time
Comments: I could feel the inside of my lower legs for most of the run. I'm hoping they will settle down as long as I don't push it too much too soon. New shoes feel great. If the shins don't settle down it could be a visit to the GP or someone else to see what my options are to sort this out. It's been hugely frustrating waiting for the shoes (just as well to make me not run).


Fingers crossed for the next one. Will see how legs feel tomorrow.

New Shoes

I finally got my hands on a new pair of running shoes.

I wanted exactly the same as my last pair, Brooks Adrenaline GTS 10. But actually, since trying on the Brooks Adrenaline GTS 11 (new in the shop this month), they felt really nice.

I'm probably going to try them out later on for a short 2.5 miler. Shins are feeling a lot better. Just hoping the shoes going was the reason!

Here they are:
http://www.brooksrunning.com/Brooks-Adrenaline-GTS-11-Mens-Running-Shoe/1100884E621.100,default,pd.html?start=1&cgid=mens-runningshoes-support

Injured

The pain on the inside of my shines has got worse since the run on Tuesday. At this point I believe it to be down to my running shoes which need replacing.


I'm going to need a few days off for them to get better.

Run Review

Week: 03/01/2011
Day: Tuesday
Time: Midday
Pace/Type: Mid tempo
Course: Work circuit, part cross country, mostly road
Shoes: Brooks Adrenaline GTS 10 (Meduim, Support, D Width)
Clothes: Puma Half-Zip long sleeve top, puma short sleeve training top. Adidas shorts.
Health: I knew both insides of my shines were hurting, but thought I'd see how it went.
Sleep: Good
Distance: 5 miles
Time: 45 mins
Comments: Legs were ok for the most of the run, but I did feel the insides of my shines for the rest of the day.

Run Review

Week: 27/12/2010
Day: Sunday
Time: 8pm
Pace/Type: Mid tempo
Course: Home residential circuit
Shoes: Brooks Adrenaline GTS 10 (Meduim, Support, D Width)
Clothes: Adidas Response Half-Zip long sleeve top. Adidas Clima365 Tights.
Health: Legs were really feeling the last harder run. The inside of both lower legs especially. Not sure if it's shoe related (ie. time for a new pair) or maybe I need to improve my warm up, or stretches after run?
Sleep: Good
Distance: 4.8 miles. 2 laps of 2.4 mile circuit
Time: Somewhere around 55 mins, not timed
Comments: I knew my lower legs we're feeling the last harder run. Even from a quarter of the way round, it was obvious the inner side of both of my lower legs were painful.


Need to investigate possible new shoes or changes in warming up and stretches after run.


Also, I only wore 1 layer. While the tights were fine, once I was a bit damp up top, I got cold. An additional thin training top underneath would have been better.