weight loss running

Question
hi wendy,

i have recently began weight loss running and 5k training. my preferred day is 2 5k's @ about 28m and then a 2 mile session of 15s sprints with 45s walks. decent? if not then what should i be doing? my week is completely open.

furthermore the insides of my shins have been hurting and i need to find some good stretches for that area.

any help would be appreciated and thanks for your time

Answer
Hi, Richard

When I first look at your training, it looks like you're doing too much too soon.

While running is great for weight loss, you still have to remember that normal weight loss is still 1-2 pounds per week.

I don't really see a reason for you to run 2 5k's and then an additional 2 miles of speed work.  It's too much.

What I think you should do is first take at least 2 weeks off from weight-bearing exercises because it sounds like you might be developing shin splints.  This is common in over training and over use situations.

Ice and rest your shins.  Since shin splints can be helped with proper calf stretching, you'll want to make sure you get that in before and after your run.  Check out runnersworld.com for great stretches.

If your shins still hurt after a couple of weeks, get an x-ray to rule out a stress fracture.

Otherwise, try a running program from one of my favorite trainers, Hal Higdon.  He has a lot of free online training programs.  Also, the Runner's World website has sections for running to lose weight and training plans as well.  I use those all of the time and I think they are great resources.

Remember to also include 2-3 days of strength training for 20-30 minutes per week.  This will help increase your lean muscle mass and allow you to burn fat faster and run better.

The amount of time you devote to running is going to be determined by any races you are preparing for and what your running foundation is right now.  So if all you can do is 20 minutes with good form and without injury, then that's great.  I remember times when I couldn't even do that!

Take your time and don't rush it because that is a sure path to injury.  I hope this helps.