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Shin Splints: What They Are, and How to Prevent Them

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Shin splints

What’s up goal crushers! We’re back again, and this time we’re going to be talking about another common runner’s injury: shin splints. Here’s some information this minor yet painful condition that can be the bane of beginners and seasoned athletes alike.

What Are Shin Splints?

Known as medial tibial stress syndrome (MTSS), shin splints are a condition that can be caused by any number of activities. Much like Runner’s Knee – which we discussed last time – shin splints are often the result of too much activity, especially in runners just starting out. It’s characterized by pain in either the front or the back of the shins as a result of muscle inflammation or micro-tears of your lower leg muscles where they meet your lower leg bone, usually due to the kind of stress running or other athletic activities places on those muscles.

Read More: Runner’s Knee: What It Is, How to Prevent It, and What to Do If You Have It

What to Do if You Think You Have Shin Splints?

First of all, make sure you have shin splints and not something more serious. The pain of shin splints can be confused with other injuries like a stress fracture of your leg bone. If your lower leg pain feels localized and seems to feel better first thing in the morning, it might be a stress fracture and not a shin splint. The only way to make sure is to get a bone scan, so if you do suspect you have a stress fracture, go get it checked out.

Otherwise, treating a shin splint is relatively easy. Your legs can and will often heal on their own in anywhere between three to six weeks, but you’ll have to keep from re-injuring them during this time.  The most important thing is to either reduce your training or stop running altogether for as long as it takes for the pain to depart. Applying ice or cold packs to your shin can also help reduce inflammation, which will speed the healing process as well.

If you want to keep up with your exercise regimen you can cross-train in lower impact methods like swimming. Finally, if you absolutely must run, wrap your leg from below your knee to above your ankle with tape or Ace bandages to keep your muscles and tendons pressed up against your bone, as this will prevent you from damaging yourself further.

How Do I Prevent Shin Splints from Coming Back?

Easing back into running is the best way to keep your shin splints from returning. Take it slowly when you get back into it, and don’t increase your mileage more than 10 percent per week. Likewise, make sure you keep off hills and harder running surfaces to minimize shock to your legs.

Additionally, make sure your running shoes are in good shape and they’re right for your foot size and gait. Think about a second pair of shoes as well, in order to keep the stresses on your legs lower overall. Finally, make sure you stress your Achilles and your calves regularly. This will help to prevent the return of shin splints.

Read More: 8 Tips for Buying Running Shoes

Shin splints can be painful, but they’re not the end of the world. Just take it easy for a while, don’t jump back into running too fast, and you’ll be up and at it again in no time.

Have you dealt with shin splints yourself? Leave a comment below and tell us how you coped with the pain!

Until next time, keep crushing those goals!

Runner’s Knee: What It Is, How to Prevent It, and What to Do If You Have It

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Runner’s Knee

What’s up, goal crushers – today we’re gonna take some time to talk about a pretty serious problem, and it’s something that you need to be aware of whether you’re going to be pounding the pavement or hitting the treadmill any time soon.

Have you ever heard of “Runner’s Knee?” If not, there’s a reason it’s named that: it’s very common among runners or anyone who engages in any type of exercise that has you getting up and bending your knees regularly.

What is Runner’s Knee

Doctors and physical therapists call Runner’s Knee, patellofemoral pain syndrome, or PFPS. It’s a painful condition, caused by irritation between your kneecap (patella) and your thighbone (femur). You can get it in both knees at once or just one at a time, and believe it or not it’s much more common for women to get it than men.

What Causes Runner’s Knee?

It’s kind of hard to say what causes Runner’s Knee in the first place. There could be a biomechanical culprit – if your kneecap is naturally misplaced, it might tend to rub and scrape more than someone else’s. Conditions like flat feet, high arches, and worn knee-joint cartilage can all play a role, but so can tight calf or hamstring muscles. If you’ve got weak quads, that can do it too. Finally, the simple act of running can trigger it, so it’s not like you’ve necessarily been doing anything wrong if you do have it.

Prevention and Treatment of Runner’s Knee

Good news is there are ways to prevent runner’s knee. Making sure you have a proper pair of running shoes for your gait and your foot type. Be sure to read: 8 Tips for Buying Running Shoes. Stretch out your calves and hamstrings before a run, get your quads in shape, and be gradual when it comes to your mileage increases and hill work. Finally, running on softer surfaces will help to minimize the chances you’ll develop Runner’s Knee. Maybe that treadmill isn’t such a bad idea after all!

If you already have Runner’s Knee, you’re not out of luck, either. You do need to take action pretty quickly if you don’t want it to keep getting worse, though – cut back on your mileage as soon as you start getting those twinges. Try to minimize downward slopes, stairs, and engaging in any activities that require bending your knees excessively. This means that if your bedroom is on the second floor, you might want to sleep on the couch a few nights to avoid going up and down those stairs until your knee starts to feel better.

The good news is that that swelling and irritation should begin to go away fairly quickly, especially if you keep from straining that knee in the meantime. If the pain keeps up, make sure you go to the doctor though – you might not have Runner’s Knee but something more serious!

There you have it goal crushers – a crash course on Runner’s Knee. Ever experience it for yourself? Leave a comment below with how you dealt with it! Until next time, keep crushing those goals!

5 Mistakes Every New Runners Make and How to Fix Them

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What’s up goal crushers, Martinus is here to drop some knowledge on you. Today we’re going to be talking about the kinds of common mistakes that almost everyone makes when they first start getting into running. They range from mostly harmless to almost dangerous, so be sure to keep a good eye on these if you’re just starting your running career. Here’s five mistakes that every new runners make and how you can avoid them.

Mistake#1: Not Using the Right Gear

Truth is that anyone can get into running, as it doesn’t require equipment much more expensive than a solid pair of running shoes, but there are shoes and then there are shoes. Don’t go to the shoe department at your local big box store – instead go to a sporting goods store, one with dedicated staff that can fit you for the right running shoe for your gait and your budget. Other than that you’re good to go, provided the clothing you’re running in are solid. This includes a good, comfortable sports bra if you need one!

Check out: 8 Tips for Buying Running Shoes.

 

Mistake#2: Not Starting Off Easy

I hear what you’re saying: Martinus, I’m motivated and I want to get out there! Ain’t nobody got time to take it easy, that’s what got me that spare tire around my waist in the first place! Well this may all be true, but you can do some serious damage to yourself if you don’t start your running easy and gradually work your way up. Start with a base mileage before thinking about ramping up your sessions. Your body needs to get used to your new hobby before you can start pushing the envelope.

 

Mistake#3: Not Varying Your Workout

Nobody is going to tell you that running is bad for you. It’s some of the best cardiovascular exercise you can do. The problem is your body needs more than one type of exercise for maximum health. Never varying your routine means never giving the muscles you don’t use while running any sort of workout. Don’t be afraid to hit the gym and work on your strength training in between runs.

 

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Mistake#4: Not Giving Yourself Time to Rest

Speaking of time off between runs, you can’t go running every day – no matter how passionate you are about your new hobby. Running has a serious impact on your body. Your muscles and bones are going to take a serious beating at first, and you’re going to need those rest days to let yourself recover. Running too often without dedicated rest days is a great way to injure yourself! And trust me, the last thing you want to be is injured. I know this from first hand experience.

 

Mistake#5: Not Being Patient with Your Progress

Finally, you need to realize that you’re not going to see positive results overnight. Don’t be dismayed at those beautiful people at the gym with zero percent body fat running a 5k on the treadmill every time you’re there – they started out, just the same as you, by putting one foot in front of the other. Don’t be fooled, everyone starts at zero.

That’s it for today, goal crushers! Until next time, keep crushing those goals – and leave a comment below if you’ve got a common mistake you think new runners should avoid.

Until next time…

Couch to 5K W6D1: The 20 Minute Interval

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Oh boy! Momma said there were gonna be days like this. Remember last time when I said it was the catalyst and I’m only going downhill from there? Well, I’m rolling downhill! Today was the infamous 20-minute run and I did it on the treadmill.

The only thing I was thinking was “Are we done yet?” as I looked down at my watch. Only 30 seconds had gone by. I looked down again and only an additional 15 seconds had passed. I said to myself, this 20 minute interval is going to take forever.

That’s pretty much how my whole run went today. When I finished I said to myself that it wouldn’t have been this bad if I had been running outside, but the weather isn’t the best out there today. When you’ve got no choice, you’ve got to take all runs in stride. I just kept telling myself that I have to keep being consistent and persistent. If I keep this up, before I know it that 20 minute interval will be go by like a fart in the wind! Let’s see how next week goes, huh?

I know I’m not the only one who has felt time crawl to a standstill. When’s the last time you felt like you were getting nowhere fast on the treadmill?

Until next time, keep crushing those goals!

10 Simple Strategies for Shedding Pounds and Keeping Them Off for Good

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Are you sick of trying diet after diet only to find out they don’t work for you? Well my friends I’m here to tell you that it’s not you – it’s the diet. First, let’s get something straight: I hate the word diet. It just screams torture. Here are 300 Pounds and Running, we don’t believe in diets. Instead, we believe in making smart choices daily that add up over the long run. Yes my friends I’m talking about lifestyle changes. Drop the diet and try these ten simple strategies for shedding pounds and keeping them off for good.

Simple Strategy #1: Change One Thing at a Time.

If you are trying to make a series of huge changes all at once, you’re most likely going to fail. Instead, write out a list of all the changes you want to make. Choose one that’s going to offer you the least resistance and try it. If you can make that lifestyle change permanent – or at least consistent for a few weeks – it’s time move on to the next. Then, just rinse and repeat.

Simple Strategy #2: Drink Two Glasses of Water before Every Meal.

Drinking water before every meal can be helpful, as it might you feel fuller quicker. In one recent study, people who followed the same diet as the control group but drank two glasses of water before every meal ate between 75 to 200 fewer calories and lost nearly 30% more weight over the course of the 12 week study. That’s equivalent to about 15.5 pounds lost instead of just 11.

Simple Strategy #3: Eat Slowly.

Do you always eat on the run? Eating too fast is a bad idea, as this doesn’t give your stomach enough time to tell your brain that you’re full. It takes around 30 minutes for your brain to receive those signals from your stomach, so if you eat more slowly you’ll not just enjoy your food more, you’ll eat less – and you’ll feel satiated more quickly.

Simple Strategy #4: Don’t Join the Clean Plate Club.

You’re not five years old anymore. It’s okay for you to leave some food on your plate. Tell your Momma I gave you permission to get up from the table if you’re full – there’s nothing wrong with leftovers. Having trouble leaving food behind when you go out to eat? Ask the server to prepare half of your food in a to-go box before it even leaves the kitchen. If the server is unable to do that, ask them to bring a box out with your meal and just put half of it away for later before you even take that first bite.

Simple Strategy #5: Eat on Smaller Plates.

Back in the day, most dinner plates used to be around nine inches across. Today, you’ll be lucky to find a dinner plate that’s smaller than 14 inches in diameter, and as our plates have gotten bigger, we’ve been eating more than we need to. In fact, One Cornell University study found that people consistently over-served themselves when using large dinnerware, thus consuming more calories than they need. Switch to a smaller plate if you can; if you have to eat on a large plate, fill at least half of it with veggies.

Simple Strategy #6: Keep a Journal.

Keeping track of your physical activity, what you eat, and how you feel, is one of the best simple strategies for losing weight ever. Keeping a journal also keeps you conscious of your meal selection over time. This will help you move toward healthier choices that will make you feel energized and full of life.

Simple Strategy #7: Get an Accountability Partner.

Recruit a friend, coworker, family member, or loved one to go on this weight loss journey with you. With someone coming with you along the way you’ll find yourself a bit more motivated to stick with it, especially since someone else is depending on you and you don’t want to leave your partner hanging. An accountability partner can be there for you during tough times, just as you can be there for them.

Simple Strategy #8: Stand Up More.

Did you know standing burns more calories than sitting down? Set a timer at work to go off every 25 minutes to remind you to get up and walk around for 5 to 10 minutes each time. Additionally, a standing desk can help you stay productive and burn more calories throughout the day. Looking for plans to make your own standing desk? Check out the one I used to make one for my own job.

Say hello to my #ikeahack standing desk.

A photo posted by 300poundsandrunning (@300poundsandrunning) on

Simple Strategy #9: Drink More Water.

This ties in nicely to strategy #2, but it goes further than that: it turns out that your body can’t tell the difference between hunger and thirst. Make sure you’re drinking enough water throughout the day. I make it a point to carry around my trustee Nalgene water bottle with me every day. I try to stick to a minimum of 3 to 4 bottles of water on a daily basis in order combat this sensation.

Simple Strategy #10: Remember That It’s a Lifestyle.

Remember that diets are temporary. By their very nature they don’t breed long-term success. In order to get that lasting success you need to build consistency, day in and day out, Look back to strategy #1: try one thing until you can do it consistently. It takes around three weeks or so to set a new habit, so give yourself enough time to incorporate one strategy before adding in a new one.

This isn’t an exhaustive list – you can add to it as you like if you find something that works for you. Have any other simple strategies you think belong on this list? Leave a comment below!

Until next time, keep crushing goals!

9 Questions to Ask Yourself before Your First Marathon or Half Marathon

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9 Questions to Ask Yourself before Your First Marathon or Half Marathon

 

It’s that time of year: before you know it, the old year is gone and the new one has come roaring in. There are so many of us who make resolutions to live healthier lives every year – and if you’re really ambitious, you might have even made a New Year’s resolution to run a marathon or a half marathon this time around. You’re probably getting excited at the thought of such a new challenge. At the same time you’re probably getting nervous, especially since you might not know where to start. Well, have no fear, goal crushers: Martinus is here! If you’re seriously considering running a 13.1 or a 26.2 here are nine questions to ask yourself before you sign up for that big race.

Question #1: Am I Healthy and/or Injury Free?

It goes without saying that this should always be the first and most important question you ask yourself before strapping on those running shoes. You need to be brutally honest with yourself: are you healthy enough to put yourself to the rigorous training of a half or a full marathon? If you got some nagging injuries you’re still recovering from, you may want to reconsider training for a half or full marathon because you don’t want to risk injuring yourself even worse.

Question #2: What Kind of Shape Are You In Right Now?

Are you in the right physical shape to jump into a 16 or 20-week training plan? Do you need to build up your mileage first? Most training programs start with a 4 to 6 mile run, though others can start as high as an 8 to 10 mile run on the very first day. Consider how many miles are you comfortable running now or how long it would take you to build up your endurance. This plays a major role in determining the training plan that is best for you and how long you need to train to be ready for your big race.

Question #3: Do You Have the Time?

Training for a marathon or half marathon takes a lot of time. This isn’t just a hobby – it’s a second full-time job! And it’s not just the physical act of running that’s so time-consuming, either. Other aspects of training, like staying hydrated, fueling up, stretching, and getting plenty of sleep, especially on the nights before and after your long run, all make big demands on your time. You need to seriously ask yourself if you have the time to jump headfirst into such a demanding training schedule.

Question #4: What’s Your Goal for This Race?

It’s time to figure out your end goal for this race. Do you want to run the whole way without stopping? Do you want to hit a personal record? Do you want to qualify for the Boston Marathon? Keep your answers in mind, as they will help you plan the rest of your training strategy.

Question #5: What Race Will You Run?

This is probably the most important question you’ll need to answer. When considering a race to run, check to see what the course time limit is and ask yourself if you can finish the race in the allotted time. If the answer is no, you may want to think about choosing one that has a longer time limit. For slower runners, I got your back: I’ve gathered a list of races dedicated for those of us who aren’t ready to finish the Boston Marathon in two hours.

Something else to look into is the terrain of the race. Is it hilly? Is it flat? Consider these questions when you’re training. You don’t want to run a hilly course when you’ve been training exclusively on flat land for weeks. Next, you’d better take into account what the weather conditions are going to be. If you’re picking a race in the middle summer when it’s 100°F in the shade, you’re not going to prepare the same way you would for a race in the dead of winter. I ran my first half marathon on the hottest day of summer and trust me when I say it wasn’t pleasant. It got so hot that they had the fire department come spray us with water while we were running.

Another thing to consider: how far away do you live from the race? Are you traveling to the location or are you staying local? How much is a hotel or motel room going to cost you? For races that require runners to raise money for charity, are you okay with approaching your friends and family to make a donation? Fun fact: $5000 is the minimum charitable amount you need to raise to take part in the Boston Marathon. However, most charities will not pick you to run unless you’re willing to commit to raise more than that.

Other things to consider: What do reviewers say about the race? How experienced are the organizers and how long has the race been around? These questions get at your overall race experience. Races that are more established typically operate like well-oiled machines compared to newer races, but that’s not to say you won’t enjoy yourself at a race that hasn’t been around as long.

Question #6: What Training Plan Will You Use?

This is also a huge decision. You should not choose the first training plan that you find on Google, Pintrest, Facebook, or anywhere else you find on the Internet. This is where the previous questions come into play. You need to keep your goals in mind, the amount of time you have to devote to training, and your current fitness level to choose a plan that will work for you. When I trained for my first marathon and half marathon, I used the Runners World Smart Coach app to get me to the finish line. I like the app because it takes your last race time, the date of the race you’re planning to run, and makes a training plan based off those parameters.

Question# 7: What Day Will You Decide to Do Your LSDs?

No, I’m not talking about Timothy Leary’s favorite party drug. LSDs are long slow distance runs, and they play a crucial role in conditioning yourself for running a marathon or half marathon. If you work a typical Monday through Friday 9 to 5 job, going for LSD runs on Saturday or Sunday are the obvious choices. However, this decision has an impact on your whole weekend, especially as you get closer to your race date. You might as well consider one of these days – if not both – a complete wash. Remember when I said training for a marathon or a half marathon is like a second job? When I was training for my first marathon I would be out of the house about six or seven hours a day.

Question #8: What Will Be Your Dedicated Recovery Day?

As dedicated as you might be, your body needs time to recover periodically from all that training. Pick at least one day where you can put your feet up in recovery while you refuel your body as well as your mind. Consider choosing the day after your LSD run for your dedicated recovery day; trust me, you’re going to need it.

Question #9: How Will You Cross Train?

This falls under the “second job” category, too: on the days that you’re not running you should be cross training. Plan out your cross training days in advance. Are you going to do yoga, bike, swim, or attend a group fitness class? Either way, make sure you have some element of strength and flexibility training in your repertoire.

There you have it, goal crushers. Nine questions you should ask yourself before signing up for your next marathon or half marathon. Am I missing anything? If you think there’s a question that should be added to this list, or if you see something that stands out the most to you, leave a comment below.

Until next time, keep crushing those goals!

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