Topic: Help for Overweight new 5K runner
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Donnie
Oh
Member Since:
01/27/2006 Total Posts: 2
2.8 Years Ago
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I ran my first ever 5K last weekend in Columbus,Ohio, long story short is that I didn't reach my goal (under 30minutes). I finished 31 min 07 seconds. I'm an active 27 year husband and father of three who doesn't want to die of a heart-attack at age 30. I use to be into upperbody power-lifting benching over 400 pounds and curling 90 pound dumb-bells.
But I'm not looking to stack weights now I'm trying to lose an oversized beer gut, and get my cardiovacular health in order.
A variety of factors lead to me not reaching my goal:
1. I'm overweight (5'9, 235)
2. I only trained by running on a tread mill for 2 weeks prior to the run.
3. I have acute Asthma
4. I have severe Shin Splints
Of all these I know how to lose weight and train better but a major problem is the shin splints. A friend said that shin splints are a result of having stronger quads than hamstrings.
But my question to the board is this one is my friend accurate and two does anyone know of ways to help "lose" shin splints while running?
I have another run set for May 7 in Cincinnati. Any help would be greatly appreciated! |
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Re: Help for Overweight new 5K runner
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Jimbo
FL
Member Since:
01/03/2005 Total Posts: 668
2.8 Years Ago
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Donnie,
Congrats on the achievement and the desitre to exercise the most important muscle...the heart!!!
As for shin splints, check out the thread under RUNNING. Someone posted a subject titled Shin Splints and there are several opinions there from those of us that have experienced your pain. Regarding your friends input about stronger quads than hamstrings...???...I am not sure about that one. I don't think I have heard that before.
Short answer to "lose" shin splints is to rest them and start "running" easy and get proper shoes. My shin splints were a combo of incorrect running shoes (I am an overpronator) and trying to increase my speed too soon without giving my legs time to adjust to the new activity.
One other suggestion, as to your overall work outs, since you state that you are overweight, you may want to try and get some swimming in since that will relieve pressure on the joints and help with the cardio portion of your regiment. You don't want to blow out your knees and ankles with all the pounding. |
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Re: Help for Overweight new 5K runner
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Beverly
MO
Member Since:
05/31/2005 Total Posts: 1181
2.8 Years Ago
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I don't know about the shin splints other than shoes make a big difference and using alternative running surfaces to concrete helps. Check out Jeff Galloways website for training info...he wrote an awesome book with something to do about the Penguin runner (how he first got started after years of overweight couch potato status). Also, may I strongly recommend getting your heart scanned. They check for plaque buildup which can really increase chances of a first stroke/heart attack (since you mentioned the subject). My husband and I both went in and I believe it saved his life...best $300 we ever spent in my opinion.
Beverly |
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Donnie
Oh
Member Since:
01/27/2006 Total Posts: 2
2.8 Years Ago
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I went yesterday, to a local foot speciality store called of all things "Foot Solutions" it seems I'm completely flat footed. Before going I did some research on the internet.
I had ran my race in the ultra-cool looking Nike Shocks but it turns out this is one of the worst types of shoes for my type of foot. End result I ended up purchasing a pair of Brooks "Beast" shoes from reviews they were the best type of shoe for my foot.
As far as the heart thing I had already considered doing a test of that sort this all began when my blood pressure was consistently 160/110 about 2 months ago since then I made a dedication to a high fiber diet and heart exercise. Happy to say in a short period of a time my consistent bp is now 119/79.
Thanks for the advice, it's nice to know there is such a helpful group of people on these boards. |
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Beverly
MO
Member Since:
05/31/2005 Total Posts: 1181
2.8 Years Ago
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Awesome progress on the bp...great job! Moving is good. B |
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Jimbo
FL
Member Since:
01/03/2005 Total Posts: 668
2.8 Years Ago
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I'm flat footed also and I looked at the "BEASTS" but they did not have them in my size. I ended up getting some Brooks Adrenalines (I think) and recently purchased some Saucony Hurricane 7's which I really like. I save the Saucony's for long road races and use the Brooks for off road training runs. I think it was said before about running on softer surfaces so I run on dirt/sandy roads pretty much 85% of the time. I have some racing flats for 5k's but that is all they are used for.
Good job on the BP. Keep us informed on your progress. |
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Re: Help for Overweight new 5K runner
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Terry
LA
Member Since:
11/22/2004 Total Posts: 168
2.7 Years Ago
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Donnie,
Great job on your accomplishments, running a 5K withonly 2 weeks of training and carrying a little extra luggage- and the blood pressure! You have done great, don't be so hard on yourself, your goal of under 30 minutes in 2 weeks was probably a little unrealistic.
I'll add my two sents to the shin splints, mucles are easy to build in a few weeks, tendons and ligaments take longer to catch up.
If the running shoes don't cut it for you, then look into orthotics, I have worn them for 20 years now.
Good job, and if you try too hard too early you run the risk of injury, which means more time without exercise. Cross training is great, reduces injuries, keeps you motivated and works more muscles. Like Jim said, swimming is good, also cycling. Even walking initially, to help those tendons and ligaments get used to the movement. An hour of walking everyday, in the beginning can really help you drop some of the weight.
T |
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Re: Help for Overweight new 5K runner
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Gary
AR
Member Since:
04/13/2006 Total Posts: 741
2.7 Years Ago
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I have always believed that shin splints were the result of the larger stronger calve muscle working in opposition(works against)to the weaker shin tendons. Since the calves get stronger quicker they pull against the shin muscle and causes a slight separation or muscle tear, thus the shin splints. Left untreated they can progress to an actual stress facture. The best thing I know of other than finding the right shoes and running surface is to back off training and stretch your shin muscles by placing a light weight on the end of your foot and point your toes straight out and back up while sitting or laying back on a bench or bed. The helps strenghten the shin tendons. Advil and ice help after a run with shin splints, but to get them to heal requires backing off training. I missed my first chance to run a marathon due to severe shin splints from over training.
Just my 2 cents worth. |
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Re: Help for Overweight new 5K runner
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Susan
ON
Member Since:
02/01/2006 Total Posts: 3
1.7 Years Ago
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It was good to read all the Posts for "Help for Overweight new 5K runner. I too am new "again". I ran years ago before kids/mortgage/job etc. sidetracked me. I enjoyed it when I did it but was never "addicted". Now at 53 years old, and 222 pounds (5'7 female...ouch!) kids are grown, job is flexible (self enployed) I have started running again. Lost my Mom a few months ago and needed something...I guess to run away from grief?? Started with 15 minute runs, slow and easy and was thrilled that I was able to do them. This morning 20 minutes and will work from there. I think the key is to go really, really easy to begin with. So far I have no pain of any kind, and I hope to keep it that way. These boards are really inspirational, thank you for all the support you all offer to everyone. |
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