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Runner's Training Tips: Need help with a recovery schedule

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    • CommentAuthorFree Memberbowman0291
    • CommentTimeMay 13th 2009
     
    bowman0291

    I did it! I messed up my shins, I've done this before and every time i take a week off they feel good enough to finally do another run. I'm taking a week off now... and I don't want to screw them up when I come back into running again.

    How often should I run when I come back to let them strengthen slowly? and what should my effort be each run?

    PB 5K: 19:49. 10K:46:00.

    I was thinking that when I start up again I'll run 5km every other day for the first week at 25min per run then keep running every other day and every week up the km by 1 per run. So week two i will run 6km every other day, week 3 7km every other day, week 4 8km every other day, week 5 8 km every other day... ect. Would this work or do you see a failed attempt?

  2.  
    rpetreccajr

    Most injuries, especially shin splints, are caused by doing too much, too soon maybe too many miles, maybe too much speed work, maybe both. Your cardiopulmonary system and your muscles adapt faster than your joints , tendons and fascia which do not have the same blood flow. Come back slowly and keep your rate of increase in mileage and/or pace to under 10% per week.

    You should start out with what you can run pain free and then build up from there. If all you can run before the shins start hurting is 2K, then stop there. do that for a week and then add 10% the next week. The surface you run on may make a difference as well. I've found over the years that running on grass or dirt is much easier on my body than running on concrete or blacktop

    It has also been my personal experience that increasing my pace has been more apt to lead to shin problems for me than increasing my distance. I just did a quick check of a training calculator (mcmillanrunning.com) and given the times you posted your easy runs should be between 4:45 & 5:13/k  based on your 5K time and between 5:26 & 5:45/K based on your 10K time, so maybe your pace is okay and maybe you could slow it down some. I would lean towards slowing down and getting the base kilometers in first.

  3.  
    rpetreccajr
    I should add that you should keep up your cardio with some sort of non-impact cross training such as cycling, swimming, elliptical, pool running, etc.
    • CommentAuthorFree Memberbowman0291
    • CommentTimeMay 13th 2009
     
    bowman0291
    Thanks! okay, so say if I start off doing 2k a day, i think i would go nuts! lol. but ill try, thats only 10 mins of running lol. should i still only do it every other day? or would i be able to pull off a every day run like this with sundays off?
    • CommentAuthorFree Memberbowman0291
    • CommentTimeMay 13th 2009
     
    bowman0291

    say if it takes me like 2 months to get back into my normal routine, won't it take a lot of time off my 5k time? like doing 2k 6 days a week if i'm able to is only 12k... then upping that by 10%.... 13km the next week. lol long recovery. you think 5k would be too much to start off with?

    • CommentAuthorFree Memberbowman0291
    • CommentTimeMay 13th 2009
     
    bowman0291
    sorry lol i misinterpreted your comment. you were just giving a example... lol. thanks a again. you dont need to respond to those above comments^^^

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