Starting out with running training

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July 5, 2021 at 1:51 pm #55466

alconroy
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Hi Uphill Athlete Community,

I am about to start the 16 week Big Mountain Training Plan. To date, I haven’t been a runner having built my aerobic base from predominantly cycling and some hiking. I realise switching to running instead of cycling is key to this training plan. When I have dabbled in running in the past I’ve always ended up with shin pain (shin splints?) and had to stop. I expect this has been a consequence of too much, too soon.

As a result, looking for suggestions as to how I can minimise the chance of my shins being a problem.
I’m guessing good shoes (I have Hoka Speedgoat 4s), avoiding hard running surfaces, avoiding heel strikes are all important but I welcome any other suggestions on how to build up / technique etc. Should i start out with 30 seconds run, 30 seconds walk, for example?

Also, if my shins do start to hurt, would switching to hiking in hilly terrain in upper Zone 2 be the best alternative??

Thanks in advance for any suggestions!
Al
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Posted In: General Training Discussion

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cnikirk on July 5, 2021 at 3:46 pm #55477

Speaking from experience, build up the volume very, very slowly. If there is any pain, tightness, whatever back off. It took me years to be able to handle any real running volume at all, and I tried all the tricks. I do avoid asphalt when possible and do a lot of foam rolling.

Participant

TerryLui on July 8, 2021 at 5:59 pm #55577

Should i start out with 30 seconds run, 30 seconds walk, for example?

Yes and…

Exactly what Cnikirk said (I had a nearly identical personal experience except it took me 8 months):

Speaking from experience, build up the volume very, very slowly. If there is any pain, tightness, whatever back off. It took me years to be able to handle any real running volume at all, and I tried all the tricks. I do avoid asphalt when possible and do a lot of foam rolling.

It will feel like a ridiculously low amount of volume and so slow you’ll wonder if this really is going to work…it does. Give it time. Your body needs slow adjustments and it will adapt well. Rush it and you will run into overuse injuries (i.e. shin splits like you experienced).

Good luck and be EXTRA patient!

Participant

LindsayTroy on July 13, 2021 at 11:21 am #55702

Just to echo what has already been said, if you’re running and the pace is too fast (as measured by HR too high, injuries, etc), slow down, if you can’t slow down without walking, walk.

Participant

floresrm on July 13, 2021 at 10:42 pm #55716

Another idea might be to find steep trails (or incline treadmill) where you could get your HR up with quick hiking.

Running on flats can leave me sore for days, still, but I find running up uphill within my AET is less taxing.

Participant

alconroy on July 14, 2021 at 1:57 am #55719

Thanks so much for taking the time to reply everyone, much appreciated.

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