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selecting a shoe to prevent shin pain - Kuldip
Hello there, I'm looking for a shoe recommendation for my 5-km race with a 24-minute timeline. The race will happen in 1 month and 10 days. I have completed 3km to 5km runs in the past, but for the last couple of years, I have not been that active. I'm currently facing ankle and shin pain after 1-2 km, so I need experts' advice for selecting the perfect shoes. I have one shoe in mind Asics novablast 4. Please give me valuable advice about this and other recommendations. Thank you, Kuldip Rabari,
reply - coach janet
Without knowing a lot more about your particular characteristics it's not really possible to recommend a single make/model of shoe for you. Ankle and shin pain has multiple things that could be involved OTHER than the shoe. Tight calf muscles are a common cause, as is lateral hip weakness. Too much mileage increase too quickly, or ramping into speedwork before your have the fitness level to support it is also very common causes of symptoms in that area. If all you do is change to a different shoe but you don't adjust your training paces or training plan, you'll likely not see any improvement. Generally speaking the shoe you mentioned is considered lightweight and highly cushioned. This may or may not be right for you. If you are a late overpronator, it probably won't be a good match. Go to a good technical running shoe store and ask them to help you select the correct shoe for your individual gait pattern. Get consistent with stretching for your calves and hamstrings. Do strength work for your lateral hips. Adjust your training paces to something more correct for your current fitness level. You can't rush the process - if you try to - you'll just get injured. Hope this helps. Coach Janet Hamilton, RCEP, CSCS, USATF-level 1, RRCA-certified coach.
geriatric running - antonio
I've been biking and running since the age of 30. I am now 66. I used to ride long distances but have not for about 15 years. I enjoyed running more. I've run 10 Marathons and about 18 ultra marathons. Mostly 50k with some 50 milers and 100ks. I now struggle to run more than 5 miles. This started about 5 years ago. I train, but my body seems to beg for a long rest (days,weeks) after 3 or 4 weeks of running 3 to 4 times a week. Should I continue to run? Can I be doing damage to my heart?
reply - coach Janet
With your extensive exercise history I'd think you should be fine to continue to run at age 66. Do you have any known heart issues? Have you continued to train aerobically for the 15 years you mentioned since you used to do endurance biking? Are you running at paces that are appropriate for your current fitness level? If you're trying to run at the paces you remember from the past, it might be a bit too fast for where you are now. You might consider doing some blended training - perhaps incorporate some walk days in between your run days? There are a lot of variables to consider and it's hard to give you generic guidance but you might think about adjusting paces to an easier effort (think "conversational" rather than "comfortably hard"). If you wear a heart rate monitor you might try to pick a pace that is 10-15 beats per minute less than what you've been trying. Most of us as we age benefit from a bit more recovery - so you could also try alternating a run day with a walk day. I'm happy to help with specific guidance, but that requires a good bit more personal info - feel free to reach out to me directly if you're interested. Bottom line - being sedentary is usually much more damaging to your heart than being physically active on a regular basis so unless you've been told by your doc to stop running I wouldn't think that at 66 years old that you need to hang up your running shoes if you still enjoy it! Best regards - reach out if I can be of assistance. Coach Janet Hamilton, MA, RCEP, CSCS, USATF-level 1, RRCA-certified coach.
Our Athletes Share their stories
"We are undefeated coach! We prepared for 5 marathons together and we set a PR every time!" Paul S (NY)
"Janet's education, experience in patient care & as an educator give her a credible resume for advising runners. More importantly to me, she is able to reach out and see where I need a boost - nutrition, race day preparation, etc. She is intuitive in reading my running log and tweaks my training accordingly. I have worked with Janet for several years and I have been injury-free while snagging half marathon PRs." Cheryl (KS)
Over the years my running goals have evolved, and, thanks to Janet, I’ve achieved them all! Janet’s background in physical therapy and biomechanics was invaluable to get me back on my feet after a bad hamstring injury. Janet uses her knowledge of the latest scientific evidence to optimize performance. With Janet’s help, I’ve reached the podium for races from the 5K to the marathon and qualified for Boston. Most importantly, Janet has a positive, supportive coaching style, and is a pleasure to work with! Kathrine T (GA)