| Runner's Clinic: From the Email Bag
Inquiries for runners and walkers alike always surface when a goal is undertaken, especially one as endeavorous as the Oklahoma City Memorial Marathon. About 11 weeks from marathon-or marathon “relay” day-the questions range from trying to identify if new aches and pains are something to be worried about, to how to give one the best chance to successfully undertake pursuit of a marathon. Here’s a sampling:
Q: I’ve seen a lot written about a walk-run plan that can help you finish a marathon. I’m aiming for the half-marathon in Oklahoma City, and just don’t think I can run it all. Should I settle for walking part of the race? Amy, Midwest City, Oklahoma
A: Without question, the run/walk program is a very credible way to achieve distances-and sometimes in a less-taxing, even quicker fashion. I’ve heard many accounts from people who not only were able to extend their distance by interspersing walk ‘breaks’, but marveled at how much “fresher” they felt during their event, as well as the ease with which they recovered afterward, a key indicator of a successful race. And it’s no less a marathon-or half-marathon-because you walked part of the time; you still did a marathon. Most often adopted in a walk/run approach are not long periods of walking, but alternating each within a consistent framework. To experiment with this program-made popular by a former Olympic marathoner, Jeff Galloway-if you’ve been running 4-8 miles, but are having trouble taking the next step, try running a mile, walking a minute, running another mile, walking a minute, etc. If you don’t know distances, approximate your mile pace (if it’s a 9-minute mile, run 9, walk 1, and repeat.) You’ll be amazed how little speed you lose over a 10-mile outing, and may even have an overall improvement in pace, due to your added composure. If that’s too much running to bite off between ‘breaks’, try fewer minutes, only monitoring how you feel, so you’ll know when it’s time to kick the running up. It may be your ticket to success!
Q: What about shin-splints? I’ve walked consistently for the last year, and now want to run. For about 3 weeks, I’ve had shin soreness that goes away about halfway through my 3-4 mile runs. Even when I’ve tried 6 miles-only twice-it still goes away about the same time, and is only a little sore afterwards. Should I be worried? Will, Edmond, Oklahoma
A: It’s hard to relax when something “talks to you” (aches, doesn’t feel normal, etc.) but in my years of hearing various accounts of shin-splints, the common denominator almost without fail is this condition largely occurs to those breaking into the sport. This is not to belittle the effect shin splints can have on your running-it becomes a much more laborious task. The key to your question is that they disappear early in your run, and no ill effect occurs afterward. If excessive tightness or pain was evident afterward, I would suggest consulting a doctor. It’s to be expected that your body goes through a transformation when you raise the effort level (more miles, walking to running, etc.) Most all of these “changes” are positive, but shin splints seem the consensus effect on new runners. My suggestion is to ice when you can, perform some self-massage if not too sore, and most importantly, monitor well your mileage and intensity. Any increase needs to be incremental (a good rule to follow for us all) and within 4-6 weeks, most soreness should be a thing of the past. This takes some discipline, as the discomfort usually surfaces in the early miles, but as long as it’s more a dull ache than intense pain, in this case “running through it” (not something I advise often) can actually lend to a shorter timeframe that you’re bothered. Finally, before the run and once you hit the road at the onset of the soreness, mild stretching (leaning against something, one leg forward, the other back, lean into the back leg (keeping it straight) 4-5 times for a count of 3, and repeat on opposite leg. It’s one of the few conditions I’ve not suffered, but having seen it a lot, I’m confident that with a little attention paid now, you’ll overcome this aggravation in short order. And one more thing; don’t get discouraged. Once we’ve persevered and are running with complete ease, I find there’s a whole new appreciation of the sport.
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