In the Beginner...

Every runner has a beginning to the sport, and many of us who have run for a few years have some found memories of starting. But sometimes we also have some bad memories. A few common ones are shin splints and discouragement by not meeting goals. I was able to get through these difficult spots from advice from people how knew more than me. But not everyone will have the same luck. Here are a few bits of advice for those starting out.

Shin Splints

The first clue that you have shin splits will be feeling pain in your shins. Being smart, you probably figured that out. Ha ha! There are a few different physical issues that could be happening here, but rather than go into that I recommend you consult your doctor (since I do not have an MD).

Good indications that you have shin splints are:

• Yours shins are sore for days after running
• When running and after your muscles have warmed up, the shins continue to hurt and possibly get worse

Immediate action if you think you have shin splits:

• stop running, and take a few days to a few weeks off
• ice your shins 1-2 times a day
• you may want to take an anti-inflammatory for the first few days
• consult a doctor
  

There are a few basic causes that could create shin splits:

• Over-striding: Sometimes a new runner will have a longer stride that they should. This will cause them to land their heels hard, which causes their foot to rapidly slap onto the ground. This will cause rapid over stretching and contracting of muscles and is a possible cause of shin splits. Correction - try to take shorter strides when out for a run.
• Improper Pronation: When a runner's foot hits the ground, there is slight rotation during the motion. This rotation can be different between individuals. When the foot over or under rotates, the result is the foot pushing off the ground at an unnatural angle. Correction - proper footwear is key. Runners must by running shoes that compensation for their type of foot rotation. Most running stores have staff that are trained to identify how your feet rotate, and can recommend a correct running shoe.
• Weak Anterior Muscles vs. Calves: If the calf is disproportionally strong versus your shin muscles, there is a chance that they could overpower your shin resulting in splints. Correction - leg workouts to strengthen your leg muscles.

Discouragement

Many people have encountered discouragement in their life. Whether is be in running, learning a new skill, work, social situations, etc. While I can't solve all of life's problems (that's the role of beer...ha ha), I do have an observation on them all. Expectations. Often times people will put into their mind an expectation which they cannot realistically achieve in a short period of time (even though in the long term it is very achievable). When their don't meet this expectation in the short term, they get discouraged and will quit their quest when it was still within them to achieve.

As it relates to brand new runners, I think it's important to put some realistic goals in your mind before you take your first few steps. And this applies to someone who has never been physically active, who used to run but not for years, or even people in other sports currently.

The key - baby steps. You want to start off easy to get a feel for running. I would recommend in your first week that you run only twice. Keep both these runs to a very slow pace. And for time/distance, I would recommend that for someone who has never been physically active to try to run down the block and back. If you have some background in running or are currently active, perhaps you can boost it to a 15 minute run.

After week one and if you have no pain, slowly increase your distance/time by 5-10% each week. You generally don't want to go over the 10% threshold, as that could be too much strain for the body. Also, don't worry about increasing speed, just the duration of your runs.

After a few weeks you could add a third run to your routine each week. Again, keep it to the same duration as your other runs.

Once you get to 30 minutes of running, try increasing your speed a bit. Do a slightly longer route but in the same time. However, only do this for one of your runs each week.

Another tip for the beginner is the run-walk method. Developed by the Running Room (or at least made popular by them), this method recommends that new runners alternate running and walking when out there. As example, for a 30 minute run, you might run the first 8 minutes, walk the next 2, run the next 8, etc.

Every person is different so it's hard to say what to start with. However, I suggest trying a ratio of 1(run):1(walk). If you don't find that taxing, try 2:1, 3:1, etc. Over time you want to increase the amount of running you do. It is pretty running for many seasoned runners to stay at the 10:1 ratio for training, races, etc. Some runners, such as myself, move to a continuous run without walk breaks (unless really needed).

If you follow these few tips, your journey into running will be more pleasurable!