Posted on Jul 31, 2017
Should I increase the distance I run or the amount of times per week I run?
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Over the last month, I have been running and building myself up slowly. I run 3x per week and have increased the distance from .5 miles up to just shy of 2.5 miles. Last time I started running I was plagued by shin splints, so I am trying to be very careful not to push it too hard, too fast. I'm wondering if I should continue to increase my distance a little at a time, or start running more days?
Running
Sports
Health
Posted >1 y ago
Responses: 8
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First make sure your shoes aren't tied to tightly over the top of your foot. Most people don't realize that this will cause shin splints. Loosen the laces and stretch. Use a foam roller to loosen your shins up a bit.
As far as running goes increase your distance slowly. If you're at 2.5 miles currently stay there for a month doing 3 days a week and then add a day the following week, etc. After a month go to 3 miles. What is your distance goal? Do you want to run a half marathon? When you have a goal in mind back plan. Example: you want to in 10 miles and your goal is to do it 6 months from now. In 5 months you should then be running 8 miles and at 4 months 6 miles. This is just an example. Find what works for you.
As far as running goes increase your distance slowly. If you're at 2.5 miles currently stay there for a month doing 3 days a week and then add a day the following week, etc. After a month go to 3 miles. What is your distance goal? Do you want to run a half marathon? When you have a goal in mind back plan. Example: you want to in 10 miles and your goal is to do it 6 months from now. In 5 months you should then be running 8 miles and at 4 months 6 miles. This is just an example. Find what works for you.
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Danielle Gray
Good suggestions. I never thought about how tight my shoes are, so I will pay attention to that next time I go out. My goal so far has been to simply do the runs and build slowly. I think I'd like to work up to a 10k, but mainly just trying to stay consistent.
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I wish I loved running. I'd like to build up slowly into a few times per week!
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Danielle Gray
I NEVER liked running before and then all of a sudden something changed and I cannot get enough of it. It's the weirdest thing!
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First things first- have you seen a doc or better yet a PT specializing in runners? Shoes fit your gait and running style? Running on cement or grass? Surface is huge. Go to a reputable running store to have your stride and footfalls checked. I am the wrong person to ask on amount- I run 5-6 days a week. Depends on if I am training on distance for a race. I am not training for anything right now and average 4-6 miles a day and a 7 miler on the weekend. I have had shin splints for over 40 years. Sometimes you just have to touch it out. Again- surface and gear need to be checked. Once that is ok- take a visit to the PT to see if there is anything they can possibly do....good luck.
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Danielle Gray
I did get fitted shoes - I likely could benefit from some more specialized attention in that area though. I run on cement for the most part, sometimes grass if there are stretches of it along the way. I appreciate you sharing what you do. I think I'll circle back to have them evaluate my running and footfall. Good suggestion!
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Maj Marty Hogan
Danielle Gray - some people will have orthotics work for them. I have never had much luck and tweaking them takes to long. I run through a pair of shoes in about 3 months- you should never put more than 350-400 miles on them. Of course it depends on climate and how hard you are on them. For the most part women do not plod as heavy as men, but you should still consider mileage on your sneaks. Tell the store when you go in as well you are still experiencing shin splints or any other issues you might have. You can usually look at the bottoms of your shoes to see if you have an off-wear pattern and pushing the front toe box back with little resistance shows the breakdown of your shoe as far as support goes.
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Danielle Gray
Maj Marty Hogan - Thank you for the suggestions. I never thought to look at the bottom of my shoes - good idea.
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