Help. Stiff All Over. - Triathlon Week

rajbir · 09-17-2005, 11:42 PM

hi,
i've been trying to train for a sprint tri for almost three months now, but i keep getting stalled by injuries and stiffness. the swimming and biking are cool, but the running is beginning to frustrate me.
1. my shins start hurting very soon into the run.
2. my calves are sore for two days after a 5k
3, my hamstrings are stiff and permit nothing more than a gross heel strike.
--these problems persist inspite of 5-10 minutes of stretching before and after.
4. my heart rate goes to 80% really fast(within 2 mins) and keeps climbing for the rest of the run. this makes running an unenjoyable experience.

i suppose a lot of this comes from the fact that before staring endurance training i was into body building and developed a disproportionately large upper body but neglected my skinny legs. but now, i'm more proportionate, thinnner upper body, stronger looking legs, but still very little improvement on my 5k time (30min to 27 min in almost three months).

i've entered in a 6k run two weeks from now, anyone who has any advice at all, please let me know soon.specially on how much one should warm up for a 5k run. i usually do 500m jog with 5 - 10 min of stretches.

Thanks
Rajbir

themenace · 09-18-2005, 10:42 AM

You might try run specific weight training. Lower weights with more reps to help endurance. Then start your program more slowly. There is a book out there that might be of some interest to you. It's called ChiRunning and the guy who wrote it purports that his technique does away with shinsplints and other ailments. Good luck.

rajbir · 09-18-2005, 10:59 PM

thanks for the advice. will look out for the book, though i'm sure it'll be hard to find here in dubai (still can't find total immersion).
also, by run specific training, do you mean leg ext, and ham curls? or is there something more specific.

tri4hale · 09-19-2005, 08:02 AM

run specific also includes, but not limited to, squats, thrusts, abs, lunges(ug) and stairs. toe raises will help build strength to combat shin splints. and form drills will help relax and run more efficiently (thus lowering muscle use and heart rate). small tips, and you might look to see if the running book is download able.
good luck, and keep relaxed. it does get easier.

sfricks · 09-19-2005, 11:39 AM

Might I suggest changing shoes? I wore Nikes until a lady friend suggested my Shin Splints were a result of the shoe. I went to New Balance and haven't had a pain since. Good luck!

themenace · 09-19-2005, 12:47 PM

In addition to all those great leg strengthening exercises - I had a problem with ITband friction syndrome due to an imbalance of my glutes and the vmo or teardrop muscle on the inside above the knee. If the glutes aren't developed enough they can't hold the ITBand in place and if that muscle above the inside knee isn't developed it can't hold the kneecap in place properly so there is an excess of friction as the knee bends and straightens during the run. Just a heads up. And don't forget the stretches but I'm sure you've got that covered.

rajbir · 09-19-2005, 09:49 PM

THANKS AGAIN!!
you guys are really helpful, wish i came here earlier.
will make a note of the exercises. but as for the shoes, i actually bought them from a store that has one of those pads that you walk over and it tells you all the pressure points in your foot and wether you pronate etc. and the guy recommended the shoes i'm wearing after looking at the results. any idea what i;m talking about and how accurate those things are?
also, can anyone answer my original question on warm up time for a 5k race pace run.

themenace · 09-20-2005, 04:25 AM

I always have a brisk walk before I do any running- to get the juices flowing.
10 min of stretching sounds good. But what stretches are you doing and how are you doing them? I would warn you about bouncing into the stretch but with your background you probably know about that. Are you attacking the stretch or relaxing and breathing with it. If you are going at it too aggressively your muscles might be telling you to back off.
Do you have someone you can go to to have a look at your form. There might be something in your mechanics thats creating the soreness.
Looking back at your original post at number 4. I think you may be running too fast. Just because you can doesn't mean you should go that fast. Especially if you're a new runner. You can find alot about HR training on the net. Google "running" and you'll find running discussion boards and magazine websites with a wealth of information. It seems counter intuitive but if you take your training pace down and train aerobically for a good portion of your program you will see results later on.

rajbir · 09-20-2005, 11:54 PM

hi 'themenace'

yes, i do ease into and breathe through my stretches, i'm quite competenet with these due to five years of yoga in high school.
unfortunately, i don't know anyone who will look at my form here, not without a one month training fee at least!! i know HOW to run, but it just doesnt seem to happen right if you know what i mean. i can't kick back bacuse of stiff ham muscles and for som reason i can't get the 'land your foot under your centre of gravity' right, overstriding is probably what's killing me.
i think you're right maybe i am running too fast, i just got myself a heart rate monitor so i'll make good use of it.
do you think that the fact that i do my run after a hard cycle day would have anything to do with this pain?
anyway, Thanks again for all the help. am going to try a longer warm up and a longer slower (70 - 80%HR) run today, i'll let you know how it goes.

rajbir · 09-21-2005, 12:03 AM

ok, have a computer question.
how do i change the 'triathlete' that appears under my name to 'beginner'
i'm not really a triathlete yet.
i'd like to earn the title ;-)

rajbir · 09-21-2005, 10:51 PM

hi!
had a nice run yesterday, slower and on grass. very enjoyable, thanks for all the useful adivice
rajbir

julian · 09-22-2005, 08:29 AM

Try to do a small warm up before you go for a run, then do some stretches also make sure you do plenty after the run.
Make sure you strech every muscle group calfs/quads/hamstrings etc
Good Luck
Cheers
Julian

rajbir · 09-23-2005, 03:02 AM

hi julian

tried what you suggested, really made all the difference.
Thanks!
rajbir