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Hi to anyone who may be reading this,

I'm totally new to all this. Aged 48, a bit (but not totally sedentary) by habit. Want to get fit, lose around 25 pounds and reduce my Body Mass Index.

Read a bunch of stuff on "Running" and "Getting started" - calculated as best I can my various heart rates/zones,etc. - and bought two things 7 days ago;
1.Garmin Forerunner 305
2.Frank Shorter's book - Running for Peak Performance

I'll probably appear on this site fairly regularly seeking guidance - but I am keen to get going in the right way from the start.

Doing short runs/walks within the 60%-70% zone. Doesn't take much before the Forerunner is beeping to tell me my heart rate is too high (above 130bpm), so I slow to a fast walk until my heart rate drops back well into the 60%-70% and start a slow jog again when it gets back to around 124 bpm. If I believe the Forerunner, I am burning calories.

Is this the right way to start? How do I progress? I'm running on grass (local park) and the shins do hurt very slightly - I'm aware of "shin-splints", but at this beginning level can I assume that what I'm feeling now is not the start of Shin-splints, but just starting aches and pains?

Any advice?


Simon
 

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Welcome Simon.

Good to see you have done some research before starting out.

I`m sure the Garmin will be a good investment,I use one myself but I dont use a HM.

Because you have done your research I assume you have been fitted with the correct running shoes.

Keep an check on your shins,you don`t say how far you`re run/walking at the moment,but it dosn`t take much when you are just starting out to bring on the dreaded shin splints.

Keep us informed of your Progress.

All the best.

Dave.
 

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Welcome to RF Simon.

Run/walk is the best way to get going....and build up distance and pace slowly so to prevent injury.

It helps to find someone to do the exercise with...anyone you can think of?
 

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Hi Simon

Welcome to RF.

TT :d
 

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Hi and welcome enjoy your stay!
 

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If you're new to running, or any form of exercise, it won't take long to get your heart rate going somewhat. Am I right in thinking you're referring to % of your MAX heart rate? or one of these % of 'working heart rate' systems?

Also, have you tried to measure your max HR? or have you estimated it based on the various calculations available?

Good to see you've done some groundwork in your research - top man!
 

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Discussion Starter #7
Thanks for the quick posting Dave - it really makes me feel I've joined up with a bunch of friends!!Around 6 months ago and roughly 5.75 months before I started running, I bought a pair of Nike Air Pegasus running shoes based on an internet recommendation. (Any good?) I'm thinking of taking them into a specialist running shop (I think I know one in Cardiff) to ask them to check them out, but more importantly, advise me on my "pronation", etc, and determine whether I would benefit from sny form oforthotic insert. The balls and heels of my feet ache very slightly, but rightly or wrongly I'm more bothered from the risk of my aching shins turning into shin-splints" and risk delaying on development of my running.
 

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Thanks for the quick posting Dave - it really makes me feel I've joined up with a bunch of friends!!Around 6 months ago and roughly 5.75 months before I started running, I bought a pair of Nike Air Pegasus running shoes based on an internet recommendation. (Any good?) I'm thinking of taking them into a specialist running shop (I think I know one in Cardiff) to ask them to check them out, but more importantly, advise me on my "pronation", etc, and determine whether I would benefit from sny form oforthotic insert. The balls and heels of my feet ache very slightly, but rightly or wrongly I'm more bothered from the risk of my aching shins turning into shin-splints" and risk delaying on development of my running.
Welcome to the forum !!

The shop you mention is Run And Become in Wood Street near the millenium stadium And just off St Mary Street, Someone visited the shop literally a few weeks ago ,i think it was Hrun, who said they were really friendly and helpful in there .

Good luck with everything!!
 

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Glad your enjoying the forum already Simon. (You will find we`re a friendly bunch.)

It is important to get to that shop and get your shoes sorted.

As Cheriton says,it seems to be a good one.

When I had shin splint problems,finding the right shoes solved my problem......

Good luck with it.

Dave.
 

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Hi Simon, welcome to the site. I'm from Porthcawl which is close-ish to you (although I live in England now).

I've been running for years but only ever once or twice a week and never had any problems. But recently (the last year or so), I've started increasing my hill-work, speed, distance and the number of times I run a week. Hence, the shin-splints kicked in several months ago. They are not a problem if you can stop running till they go but thats not an option for most people. I spend my weeks taking rest days, stretching and doing specific strength exercises to get rid of them. They ease off so I increase my mileage and they come back again. Its a bit of a battle with them but I think I'm winning. Its definately easier to prevent them from happening in the first place instead of over-training like I did although when you first start running you can expect sore shins (and sore other parts of your body) while your body adjusts to exercise.

p.s. For those with shin-splints, not sure if this is coincidence but I went out on my mountain bike for the first time in ages a week ago. I did 11 miles cross-country and my shin-spints completely went.
 

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Hello Simon, welcome to the forum. I had shin splints last year as a result of wearing the wrong shoes. Went to a specialist running shop for the first time and they knew instantly what the problem was by analysing my gait. Paid 70 quid for some proper shoes and the recovery started immediately. :)
 

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Discussion Starter #16 (Edited)
Well, many thanks all. In the last few days I've visited the specialist running shop in Cardiff for advice on footware and come away with a new pair of Nike shoes to deal with my over pronating feet!! Also a new pair of running shorts! I've been running now for about two weeks. I calculated my MHR using the basic formula of 220 less my age (48). I'm currently running for time not distance and currently running three times a week, allowing for alternate rest days. My Bible at present is the Frank shorter book, Running for Peak Performance -- on each of my running days I am setting my Garmin Forerunner 305 for a total running time of 50 minutes, running/walking within that timescale and endeavouring to stay within the 60% -- 70% of my MHR. At this stage I'm running with a view to getting myself fit and to lose some weight and if my Garmin is right on each of my runs I am currently burning off 350 cal . So something seems to be working here! It doesn't take very much however at this stage for my Garmin to start beeping that my "Heart Rate Is Too high", and very quickly I find myself in the range of 145 -- 150 BHP. Frankly at the moment my 50 minutes exercise time is made up of 50% walking and 50% slow jog in an effort to keep within that 60 -- 70% zone (130 BHP represents 70% of my MHB) I believe my shins feel a little bit better following my change of shoes and I aim to continue with the current run regime over the next couple of weeks and see what improvements occur. In the meantime I appear to the burning the calories. Does this seem alright so far?
 

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Discussion Starter #17
Our experience sounds similar - although in my case my new shoes just cost me £80.00!! I've started doing a few stretches apparently aimed at stretching and strengthening the shin areas and they do feel slightly better, although my new/correctly fitted Nike shoes may also be helping. Early days, but I'm concerned to ensure that these things can be kept under control and avoid losingrunning time.
 

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Simozaz... if you're able to, it'd be worth doing a Maximum Heart Rate test... the formula's are only an estimate and can sadly be quite a bit off the true value!
 

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p.s. For those with shin-splints, not sure if this is coincidence but I went out on my mountain bike for the first time in ages a week ago. I did 11 miles cross-country and my shin-spints completely went.
I was told that shin splints in part develop due to the calf muscle becoming bigger and stronger and pulling at the bones and that the anterior muscles need developing also to counteract this pulling from behind, so maybe by cycling you were developing these anterior muscles????
 
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