I posted around this time last year, complaining about shin splints. I pretty much gave up running at that point – frustrated with it. And focused solely on bike again.
But I’m feeling the urge to try again, because I love running. And keen to hear any tips for new runners, from you very knowledgeable, passionate lot.
I have started out on the Nike Run Club (NRC) 4 week starter plan, today will be the 3rd week of that. So far I’m loving being back on my feet. I would link to it, but it’s only in the app. It’s a mix of easy/recovery runs, longer easy runs, and some basic speed/interval runs.
Last year I did the C25K, which was OK, but I fancied trying something different, and liked that the NRC plan went straight in with some easy running, rather than walk/run for weeks on end.
Brief background; The only sport I do is cycling (and walking), mostly road, 50/25/25 road/gravel/MTB. A few years ago I was quite an accomplished time trialist, I was pretty fit (>4.5w/kg), and have the mentality to turn myself inside out. I have a spaniel, so a lot of walking, all on trails/hills around my area. I’d love to end up in a situation where I can go for hilly trail runs with the dog!
But, this would be my third attempt at becoming a runner, after two previous failures through beginner injuries/mistakes (too much too soon). The attempt prior to the shin splints, I developed runners’ knee, which was agony, and prevented me even riding and walking.
I have accompanied the NRC beginner plan with some basic body weight exercises for stabilisation muscles which probably are weak; clams, single legs dips etc. But I know the bones, tendons and connective tissues take a lot longer to adapt to running, and this is probably where it goes wrong for most new runners.
So, what would your tips be, or guidance for a new runner, who already has good cardio?