I have never been a runner. Last time that I had done any running was probably about sixteen years ago in school. However for some odd reason this year on May the 17th, in a mad rush after work, I bought a pair of sneakers and headed out for a run at half 5. I recalled it only lasted about five minutes, a 1KM run and it was raining at the time. I was so out of breath when I got home that I had to rest on the couch for a good half and hour to recover. I never knew running could be that hard but decided to press on, determined to have a go at it with patience. So I started a walk and run programme which lasted for about a month. At which point I made up my mind to take part in a quarter marathon as part of the annual Auckland Marathon even though the longest run I could managed comfortably was only about a minute.

I had drawn up a sixteen weeks training programme but wasn’t sure whether I would be able to see it through. Long runs were exceptionally difficult then. It wasn’t until the eighth week that I was confident enough to do the long runs but I made the mistake of pushing myself too hard. Body was showing signs of overtraining especially the right leg which I had written considerably about. Rather than reiterating it here, suffice to say that I have learnt a lot from the experience and happy to say that I am running a lot better now as a result. There were a few set backs, not uncommon during training but I managed to do all the runs in the end.

After four months of running four days a week, I felt I was ready for the big day, which was on the 30th of October, a Sunday. I had a great time but was surprised that I felt down the following day. I was emotionally drained for a few days after that. It wasn’t until Friday that I felt I was myself again. In hind sight, now that I have time to digest, it is understandable that after months of training for the race, I felt a sense of accomplishment but also a release of emotions and a sense of lost. Especially that I have gone from running to none at all for about a week to allow my body to recover from the race. That was my first ever race and training so a lot to absorb to say the least. Anyway, I am glad that all is well again now. I have fully recovered both physically and emotionally, ready and eager to run again, looking at half marathon next perhaps.

Before I head off, I ought to at least write a bit about the race itself. Not sure how I would describe it other than I had the most amazing time to put it mildly. I have heard and read various experiences but one thing is for sure, now I know experience trumped it all. No doubt my next race might be different but this time, all I can recall was that I didn’t even realise I was running and had forgotten about the distance. That was probably the most surprising aspect of it all. I am happy to say that there were only pluses this time albeit the post race blues.

That was my longest and fastest run to date and to top it up, it was a problem free run so couldn’t be more pleased with the outcome. That said, I am happy to list my very first PR for a 10.55KM race as 1.09.05 and unashamedly call myself a runner :)

It’s been a while since my last update. Started tapering two week ago and had my last training run yesterday. There’s still a 1KM walk tomorrow to finish off the training before race day on Sunday. So far it has been all good so fingers crossed.

I have been writing considerably about this which has plagued me since my 5KM run back in August. I finally have trouble free runs since last Thursday.

Since my last update, I had been having the recurring shin tightness on my right leg even with recovered shin splints. It wasn’t until last Thursday that I figured the root cause couldn’t had been shin splints. For some odd chance I decided to try increasing my cadence, change my gait and stride especially right foot strike with slight forward lean.

On top of that, my routine involved very light stretching, walk for 15 minutes to warm up and light stretching before the run. I start out slow, gradually picking up the pace as I build up the distance. Another 15 minutes walk after the run to cool down, finishing with deep stretching. Haven’t had any problem since so I am very happy and hope it doesn’t come back, fingers crossed.

I eased back to running over a week ago after four days off and corrected all mistakes I have made previously as much as I can. First day back was a recovery run as usual at much slower pace. Backed on training programme that Saturday. So far so good and I am feeling the difference this time round. It wasn’t until last Wednesday that I felt completely recovered especially my right leg. Soreness was completely gone and it felt good as new. That Wednesday I ran my second 6KM with even better experience. Hardly any soreness post run and shin tightness was barely there. So all in all I am glad that I am on a good track.

After two weeks of wondering, I have finally discovered the root cause of the shin tightness on my right leg especially during a run. The tightness wasn’t the main injury, it was shin splints after all. It is amazing how much noticeable it was with a few days off. I could tell where the pain was coming from.

I am glad that I found an article that described this well by Elizabeth Quinn. Basically, according to the article, the increase in intensity and duration of repeated running on hard surfaces with inadequate recovery time and cushioning shoes have detriment effect on the shin. Shin splints could also cause muscles tightness.

Here I referenced the most common causes of shin splints from the article with comments from my experience:

Stretching and warm up

I have been stretching before and not necessarily after which should be the other way round. Even though I stretched before a run, it didn’t really count as a warm up especially stretching cold muscles is bad.

Training intensity

I am following a training programme but I should be listening to my body more instead of following the programme closely.

Hard surfaces and shoes

I run only on asphalt concrete and I wasn’t wearing shoes with best cushioning.

Running on slope and biomechanics

I tend to pass through slopes during my long run since I covered more distance.

Unfortunately recovery would take weeks and if I am not careful, I might re-injure the shin.

I have been off running for only couple of days and have already started feeling I am slacking off. I ought to feel that resting is a good thing and in effect an essential part of training. I have shin tightness on my right leg since two weeks ago. It was very frustrating as it affects my running. That’s the downside and on top of that I couldn’t figure out why. The upside is I have learnt so much about injuries and the biomechanics of running. Hopefully I will be a better runner as a result.

After my last run on Saturday, I finally decided, okay, let’s have a proper time-out period for my body to recover properly due to the lingering shin tightness. I am glad that I did because after being off running for only two days, I realised how exhausted my body was and mentally as well. Strength has finally returned especially for my right leg on the third day and pain has gone as well. I feel revitalised but won’t know if the tightness will come back till my next run. However, I am confident that if I allow my body time to recover, the tightness will be gone. I guessed my body was telling me to ease off the training as muscles were breaking down quicker than they have time to recover.

If it wasn’t for the injury, I wouldn’t have found out the importance of stretching and cool down after a run even though perhaps that wasn’t the cause of my ailment. I will ease back to running tomorrow with a new routine. A 10 minutes walk to warm up followed by easy pace running before resuming my normal pace. Finishing off with another 10 minutes walk followed by stretches.

Besides that, I also had my foot type checked today and as result, I found out that I have neutral pronation. I have been running with Pegasus so luckily it was the right type of shoes. However since I run only on asphalt concrete and an unforgiving surface, no doubt a contributing factor for my time-out. If not for the visit, I wouldn’t have found out that Vomero has the best cushioning so I decided to go for it. The worst thing is not having the right shoes when it comes to running.

As a consolation, I noticed that my resting heart rate when I first started running was around 60bpm. According to resting heart rate table, that was excellent. My current resting heart rate has gone down to around 54bpm which is ideal according to the table. I am currently only half way through my training but had already done a 6-8KM run. So I think I should be ready for the 10KM marathon in two months time as long as I listen to my body more, allow plenty of recovery and take care not to overtrain to prevent overuse. Apart from that, just need to watch out for my hydration, nutrition and have enough sleep.

Just finished my first 6KM today but it wasn’t without problems. I started having tight shin (tibialis anterior) muscles problem on my right leg during my last long run which was a week ago. I didn’t think it was my form or the distance since it started less than a KM into the run. Anyhow, I ran through it and finished the 5KM. I had to ice it after the run since I couldn’t even stretch my foot or walk.

Since then, I had been having the same problem for all my subsequent runs. 3 x 2KM runs on separate days as part of my training prior to today’s run. The tightness got considerably less during the runs as the days past but enough to affect my runs.

I couldn’t figure out why suddenly I was getting this tightness problem. I had been lucky enough to be practically injury free for the past 7 weeks. So naturally I wondered how I was going to finish my long run today if I couldn’t get rid of this tightness issue.

I tried a different pair of shoes today hoping it was the shoes. After a good long stretch I headed out, hoping for the best but only got as far as 2KM before the tightness came back. So I decided there and then to stop before I made it even worst and walked back home instead.

Oddly enough, I decided to head out again after about an hour at home with my usual pair of shoes and with another good long stretch. This time, I managed to finish my scheduled long run of 6KM with good pace without any tightness issue or soreness whatsoever. It was perhaps my best run so far and one that I enjoyed the most.

Hopefully that’s all with my running ailment for now.