Cto5k Series: Week 6 – Updates and Shin Splints

Yet again we have so much to jam in our Cto5K post and yet again I can’t believe how close we are to the FitBloggin’5k!

First let’s start with this weeks training schedule…

Week 6 – 4/24/2011

Workout 1
Brisk five-minute warmup walk, then: 1.) Jog 1/2 mile (or 5 minutes) 2.) Walk 1/4 mile (or 3 minutes) 3.) Jog 3/4 mile (or 8 minutes) 4.) Walk 1/4 mile (or 3 minutes) 5.) Jog 1/2 mile (or 5 minutes)
Workout 2
Brisk five-minute warmup walk, then: 1.) Jog 1 mile (or 10 minutes) 2.) Walk 1/4 mile (or 3 minutes) 3.) Jog 1 mile (or 10 minutes)
Workout 3
Brisk five-minute warmup walk, then jog 2-1/4 miles (or 25 minutes) with no walking.

Now let’s check in with Mara, she is doing GREAT!

Well, I have got to admit – Week 5 kind of blew my mind. I RAN FOR 20 MINUTES. Without stopping! Without dying! I went as slowly as I needed to, and I was able to sustain it, much to my surprise. I also ran this week in a torrential down pour, so I’m finishing this week feeling pretty tough overall.

(Note: Mara is the writer behind the body-image blog, Medicinal Marzipan, and she is sharing her training with us weekly.)

Finally, we have a great question from Rachel on last week’s post…

I’ve just started the C25K program, and my shins are KILLING me. Any advice? Does it go away as I advance?

Holly’s response…

Holly PerkinsShin soreness is very common with runners especially when beginning a new program.  There are few things that you can do to prevent and treat shin issues:

  1. Prepare your calves before each run by performing 3 sets of 10 calf raises from a step or ledge.  Then following these sets, spend 2-3 minutes stretching each calf individually.  
  2. Consider the surface that you are running on.  Some bodies respond better to different surfaces.  If you are running on the street, try the treadmill.  If you are running on a track, try the street!
  3. Be patient and allow your body 2-3 weeks to adjust.  Usually muscle soreness will subside as your body gets accustomed to your regular runs.
  4. Ice!  The best method of icing is to put real ice into a Ziploc bag and place directly on the area of soreness.  For shins, ice for 8 minutes 1-2 times every day until the soreness is gone. Works miracles!  And helped me finish my fastest 1/2 marathon last year!
  5. Maybe most importantly, you may need new running shoes!  If your shoes are older than 5 months- regardless of how frequently you’ve used them- it’s time for new ones.  This is usually the most common reason for lower leg issues.  Make sure you are running in a running-specific shoe! 

Congratulations on your success and please keep me posted!

Holly P

Keep trucking guys! Before you know you we’ll be running together in Baltimore!

*Workouts based on the The Couch-to-5K ¬ģ Running Plan