Running!

[just a scout]

I'm working hard to get myself back into shape. Been making it up to 1 1/2 miles on the treadmill. Today, ran outside in the street, could barely make a 1/4 mile before shin splints took over! WTF??!!! Switched over to a medium pace ruck mark with 65lb.. That was easier, but not what I wanted. Any suggestions beyond "lose weight, fatty!"?

[J8127]

Are you sure it was shin splints? Do you have a history with that condition, or did your shins and calves just hurt?

[Voodoo_Man]

Running on the street is always going to be higher impact on your legs than any treadmill running - which is my biggest gripe with treadmill running, its not an accurate representation of running on the street.

You will feel pain the first two or three weeks - two to three times a week - of running on the street. This is normal, it will pass.

Stretch before, warm up, run, cool down, stretch after, soak your feel in Epsom salt.

[Shorts]

Get off pavements if you can. Concrete and asphalt are hard on legs. Or if you're tracking a sidewalk step off and go on the grass (watch out for holes or dog poops left by lazy, inconsiderate, or ill-prepared owners). Consider going down to a local park and working intervals on the soccer/football fields. I've done that for my sprint workouts and it's been very noticeable in reducing wear and tear on my legs.

What kind of running shoes are you using? Are they new and in good condition? Are they the proper cushion and support for your foot? Footwear is key.

[bp7178]

If you get shin splints stop it with the ruck marches if you can't even run a mile. Unless a doctor has diagnosed you with shin splints, don't get inside your head that is what is going on.

What is your age, height, weight and overall fitness level?

I find my pace difference between treadmill runs and road runs is generally 10-20 seconds per mile slower on the road. The lack of wind resistance and the cusion of the treadmill makes it easier. If you want it to be equal, you have to set the treadmill at an incline and be prepared to run a little faster. Click link...

http://www.hillrunner.com/training/tmillchart.php

A 1 1/2 mile run isn't very long, so I'm guessing you aren't in the best of shape. Which is fine, we all start somewhere. Understand that when fatigue sets in, your form can and most likely will go to complete shit.

I'd do intervals on the road, alternating between a walk and slow jog, increasing the jog distance(s) until you can make a mile.

[Shorts]

On that note ^^^ OP consider the Couch to 5k program as a guide.

[bp7178]

If its possible, try starting on a 1/4 mile running track. Most are very cushioned.

[Chromium4500]

This is actually something that I struggle with every year. Over the winter months, it's simply too cold to run outside. During this time, my cardio switches to indoors at the gym. When spring finally comes and I head outdoors, my easy treadmill 2 mile run becomes a grueling 2 mile slog against my own muscles.

From reading and listening, this is what I believe is going on.

Even when setting a treadmill on random, interval, hill-climb mode; you're still running on a perfectly flat surface at a computer controlled consistent pace with no obstacles. When running in the real-world; you're dealing with an imperfect surface, traffic, twists and turns, etc. Your body is expending far more energy just stabilizing your core each time you jog slightly left to avoid a pot-hole or the road suddenly slopes off to the right and you compensate by leaning into it.

My theory is that the autonomic activation of these secondary and tertiary muscle fibers used to stabilize your trunk draw available energy away from the actual process of propelling your body forward.

Long story short... maybe something like 2 miles on a treadmill = 1 mile in the real world.

[Brimstone]

Do you have new,real running shoes? Go to a running specialty store and get fitted for shoes made for your weight and running style.

[bp7178]

This is actually something that I struggle with every year. Over the winter months, it's simply too cold to run outside. During this time, my cardio switches to indoors at the gym. When spring finally comes and I head outdoors, my easy treadmill 2 mile run becomes a grueling 2 mile slog against my own muscles.

From reading and listening, this is what I believe is going on.

Even when setting a treadmill on random, interval, hill-climb mode; you're still running on a perfectly flat surface at a computer controlled consistent pace with no obstacles. When running in the real-world; you're dealing with an imperfect surface, traffic, twists and turns, etc. Your body is expending far more energy just stabilizing your core each time you jog slightly left to avoid a pot-hole or the road suddenly slopes off to the right and you compensate by leaning into it.

My theory is that the autonomic activation of these secondary and tertiary muscle fibers used to stabilize your trunk draw available energy away from the actual process of propelling your body forward.

Long story short... maybe something like 2 miles on a treadmill = 1 mile in the real world.

I don't agree with that at all.

My longest treadmill run so far in March was a light pace (for a treadmill), 8 miles total with an average pace of 6:59 min/mil with an average heart rate of 151 bpm.

My longest road run within a week was yesterday at 10 miles, with an average pace of 7:11 min/mil with an average heart rate of 159.

There is no double effort there.

The only time I really do incline work is when I do one mile runs on the treadmill for speed. This is in the 5:40 min/mil range at a 1.0 incline.

I use the treadmill to develop a pace. For Feb., I ran a total of 125 miles for the month. This largely consisted of 5 mile runs on the treadmill, at about a 6:30-6:40 min/mile pace.

I go back and forth, doing these tempo runs to develop pace, and one mile speed runs. The last time I ran the 10 mile course on the road, in mid Oct., my average pace was 7:32 min/mil. A :21 sec pace reduction on the road is pretty big.