Skills Work: Working on Running
Posted: 09 November 2009 08:13 PM   [ Ignore ]
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Running any measurable distance has routinely left me out of commission for days with shin splints and sore joints. That has led me to swap in cycling for running in the related WODs (based on the CF endurance exchanges). My thinking was that I’d work on running once I dropped some weight and got in better shape, but I’m beginning to wonder if that’s going about it the wrong way. Would it be better to use my skills time a few days each week to work up to running?

I found a program that might work for this: http://www.coolrunning.com/engine/2/2_3/181.shtml

Thoughts?

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Posted: 10 November 2009 04:41 AM   [ Ignore ]   [ # 1 ]
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JGB146 - 09 November 2009 08:13 PM

Running any measurable distance has routinely left me out of commission for days with shin splints and sore joints. That has led me to swap in cycling for running in the related WODs (based on the CF endurance exchanges). My thinking was that I’d work on running once I dropped some weight and got in better shape, but I’m beginning to wonder if that’s going about it the wrong way. Would it be better to use my skills time a few days each week to work up to running?

I found a program that might work for this: http://www.coolrunning.com/engine/2/2_3/181.shtml

Thoughts?

Yeah, right now, the impact is probably going to do you in.  Until you get the weight down a bit running is going to be a bit of a goat.  I’d not worry about it that much, but that said,  I’m a big fan of the cool running folks, and something like this is perfect.  I’d use this as a warmup (maybe cut it in half on some days), but on rest days it would be fine I would think.

The mixing running and walking is key.  As is the slow and steady build up.

TP

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Posted: 10 November 2009 07:23 AM   [ Ignore ]   [ # 2 ]
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JGB146 - 09 November 2009 08:13 PM

Running any measurable distance has routinely left me out of commission for days with shin splints and sore joints. That has led me to swap in cycling for running in the related WODs (based on the CF endurance exchanges). My thinking was that I’d work on running once I dropped some weight and got in better shape, but I’m beginning to wonder if that’s going about it the wrong way. Would it be better to use my skills time a few days each week to work up to running?

I found a program that might work for this: http://www.coolrunning.com/engine/2/2_3/181.shtml

Thoughts?

I’ve done cool running’s couch to 5K program a couple times. I’m similar in size (weight-wise) to you. It’s really not difficult until the 4th week or so, at least for me. My body was simply not ready for that large of a jump in distance. I’m finding Crossfit to be doing plenty as far as increasing my capabilities, though it’s over a larger period of time (pushing myself harder each WOD that includes running)

My wife, however, did the full program, and was running 5K 3xweek for a while before the weather turned too cold for her to run.

It’s a good starting program, I just despise running with the intensity of 10,000 angry suns.

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Posted: 10 November 2009 07:24 AM   [ Ignore ]   [ # 3 ]
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Posted: 10 November 2009 09:35 AM   [ Ignore ]   [ # 4 ]
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Im doing something like this because my running is sub standard compared to my lifting abilities. Im on week 5 and ill tell you what I have seen huge changes in my fitness and even in my body. This will lean you out. But as CrzyLizard said it can get pretty intense around week 4 and I dunno if ill be able to do 3 miles in a lil over a month from now but ive come a long way since a few weeks ago

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Posted: 10 November 2009 03:42 PM   [ Ignore ]   [ # 5 ]
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My $0.02
There’s nothing to stop you walking part of the 400m’s and 800ms just as in the running development program. That should spare your knees and shins and let you do the WODs without subbing. Your times will take a hit, but over time you’ll presumably run more and walk less.
If you still get injured from that then the program was going to do the same.

In your case your limitation in the running WODs is not your fitness, it’s your tendency to injure.

If you want to specialise in running it’s a great program, but unless that’s your intention I can’t see the point.

Disclaimer.
At the moment I’m a plodder, not a runner, and I really dislike running for that reason. I have liked running in the past and not coincidentally, that liking coincided with the times I was better at it.

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Posted: 10 November 2009 04:55 PM   [ Ignore ]   [ # 6 ]
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I had a similar problem for quite a while (had shin splints for a year at one time). I did a lot of research and work and found Pose method. Although I am still working to break years of bad habits as a heel-striker, my problems have improved to the point where I can run short distances comfortably, and the occasional 5k without any long-term problems.

Step 1. Heal. Ice and stretching of the calves, and a foam roller for your shins is a good start. When you ice, do so 3-4 times/day, and directly with a big hunk, not a bag, until the sin feels numb (no longer).
Step 2. Get a jump rope. basic bounce step 3-4 times a week, building up slowly to 10-15 minutes of jumping.
Step 3 - you can do this during the other two, read about pose at posetech.com (if you like).

Also, it is possible you may have some other issues, but most people simply don’t run in a manner that is mechanically correct, causing injury. Hope this helps.

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Posted: 14 November 2009 08:50 PM   [ Ignore ]   [ # 7 ]
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Like Sub, I have found the pose running has fixed my shin splint problem.

Oh yeah, a buddy of mine finished the couch 2 5k a couple weeks ago. He’d never run before, and just knocked out 5k in 35 min. He was pumped.

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Posted: 15 November 2009 06:06 AM   [ Ignore ]   [ # 8 ]
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dnittler - 14 November 2009 08:50 PM

Like Sub, I have found the pose running has fixed my shin splint problem.

Oh yeah, a buddy of mine finished the couch 2 5k a couple weeks ago. He’d never run before, and just knocked out 5k in 35 min. He was pumped.

I’ll definitely be trying to embrace both then. Based on my first go at it, I’m adding a week 0 just to get me to the point that I can do the week 1 mix for a full 20 minutes. 12 minutes killed me when I tried it last week.

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Posted: 18 November 2009 08:11 PM   [ Ignore ]   [ # 9 ]
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Man, it sounds like you are adding 12 minutes of max effort to your daily routine on top of wods. Sounds like a way to over train at best (injury at worst).

Be careful.

I would humbly suggest that you consider doing pose drills if you want to work on something often.

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Posted: 19 November 2009 06:00 AM   [ Ignore ]   [ # 10 ]
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dnittler - 18 November 2009 08:11 PM

Man, it sounds like you are adding 12 minutes of max effort to your daily routine on top of wods. Sounds like a way to over train at best (injury at worst).

Be careful.

I would humbly suggest that you consider doing pose drills if you want to work on something often.

Thanks for the concern - I’m definitely being careful and listening to my body. The running work isn’t an everyday thing. I wouldn’t really call it max effort either…at least, not in the way that WODS are.

For instance, I’ve done two days of running work in the last week. It’s more a component I’m mixing in as skills work on days that I feel up to it than anything else.

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