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I have been taking prilosec for about 5 years now for heartburn and hiatal hernia problems. I have also been getting chronic stress fractures in the same part of both of my legs for most of those 5 years. The symptoms of or just full on fractures occurred with very low mileage. I have thought of everything from the running surfaces, my biomechanics, and footwear, but nothing seemed to add up to being so susceptible to these injuries, especially after having been able to run fine for years before that.
I never thought taking a heart burn medication would have anything to do with my running injuries but now have strong suspicions this may be the root of my problem. There are studies showing it decreases bone density in long term users, but most of them are with older people and in other non leg body parts. However, I have been reading peoples' own testimonials with using prilosec and other similar drugs and many of them are complaining about having all sorts of bone injuries even if they are younger. People are saying very minor instances of stresses caused their bones to just break. From writs, spinal discs, feet, tibias (my problem), and even teeth. This is scary stuff. These people have the bone densities of people who are a few decades older than themselves without any previous history of bone problems.
I'm posting this to both see if anyone knows anything about prilosec reducing bone density and to warn people if they are taking any such medications.
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Ah, I meant more as in time tracking because I don't run with a watch or a phone, just an ipod shuffle so I can never tell if I'm making progress or not XD
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On May 31 2013 13:47 Blisse wrote:
Ah, I meant more as in time tracking because I don't run with a watch or a phone, just an ipod shuffle so I can never tell if I'm making progress or not XD
Just add up the time length of the songs you listened to.
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On May 31 2013 11:10 LagLovah wrote:
Aug 24th, your talking about the Edmonton Derby? Just curious. Since I failed my earlier attempt, its going to be my first half marathon, one way or another, I have heard its one of the best half courses in the area for beginners, and setting PRs, since it is extremely flat.
Still having issues with endurance running, so I have been working on speed instead recently, if nothing else, its much more fun running 4:15 kms for 5 than doing 5min kms for 15. Nice grab on the voucher too btw
I sure as shootin' am! The Derby organizers, in the three years I've run in it, have always orchestrated their race perfectly – starts on time, well-marked course, water and whatnot wherever you'd want it, and massages afterwards! I can also attest that the route for the half is also very flat. The only thing I'd mention is that the bridge over Groat Road can be a bit tricky – the platform is made of these strips of metal that provide really uneven footing. Jump up on the sidewalk for that portion of the race, and you should be good to go.
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On May 31 2013 15:07 L_Master wrote:Show nested quote +On May 31 2013 13:47 Blisse wrote:
Ah, I meant more as in time tracking because I don't run with a watch or a phone, just an ipod shuffle so I can never tell if I'm making progress or not XD Just add up the time length of the songs you listened to.
If only it were that simple XD shuffle makes it harder. looking at gps watches now, and those Nike+ stuff :3
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On May 26 2013 08:47 igay wrote:
Also my pt told me that you shouldn't run after you eat because you're just burning off what you just ate.
I.... honestly have no idea where that would be coming from. First of all, exercise physiology is WAY more complicated than that. If you eat and raise your blood sugar over fasting levels you will undoubtedly feel better, which would allow you to exercise at higher intensities and/or longer duration with the same perceived effort (provided your stomach doesn't bother you).
-higher intensity
-longer duration
-more calories used
-same perceived effort?
I see no downside to that. One gigantic thing your PT missed is that a workout itself has a negligible impact on the total number of calories you burn compared the cumulative effect of excess post-exercise oxygen consumption (ramped up metabolism for as long as 38 hours after a workout). This means if you raise your blood sugar and use primarily glycogen for a workout, your fat metabolism will still increase tremendously during the recovery from the workout. If you exercise in a fasting state (I unfortunately have to in the morning) then you are breaking down proteins to keep your blood sugar at acceptable levels (gluconeogenesis).
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Intend to enlist in the Army, was trying to get into running, and at first I was doing alright, so I moved from 1 mile runs every other day to 2 mile runs, and was improving my 2mile time by 30 seconds each time (19:00, 18:30, 17:50), until I I got shin splints so bad I could barely run half a mile, and was limping around the house for a few days. It was especially bad in my left shin for some reason. At anyrate I stopped running for a while, stretched at random intervals over the course of every day, and then tried a long walk instead of a run after a few days. That made them come back (albeit not as bad), so I stopped it again. By now (I think about two weeks since my last long-walk, haven't really kept track of time very well), I almost never feel pain in my shins over the course of a day, and want to get back into running if I can.
Is there a way I can test whether or not I'm ready to run without worsening the problem if it still exists? If I am good to go, what kind of routine should I use to get into running at a pace slow enough to avoid the shin splints, while still progressing towards regular 2 mile runs? Should I just start out doing like 1 1-mile run a week or something? Is that enough to ease my body into handling running?
I don't know of any place where I can run on a softer surface than concrete; not terribly interested in buying a gym membership atm just to use a treadmill. Army certainly isn't going to baby me, so I need my body used to that kind of an impact anyway.
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Is there a way I can test whether or not I'm ready to run without worsening the problem if it still exists? If I am good to go, what kind of routine should I use to get into running at a pace slow enough to avoid the shin splints, while still progressing towards regular 2 mile runs? Should I just start out doing like 1 1-mile run a week or something? Is that enough to ease my body into handling running?
Make sure you work on calf flexibility some, and if you have flat feet I would consider going to a running store to get fitted for a proper shoe and/or a custom orthotic. You shouldn't really be getting shin splints from running 1 or 2 miles.
Second, are these runs all out efforts? If so, that's a part of the problem. You should be aiming for a nice, easy conversational pace (roughly 90-120 sec/mile slower than an all out 2 mile) for most of your runs. At that pace start doing 2-4 mile runs 3 or 4 times per week. Honestly, the everyday thing might be part of the problem, as rest days can help initially giving ligaments and tendons more rest. Then each week add a day of running, until a month later you are doing 5-6 days a week of running.
I don't know of any place where I can run on a softer surface than concrete
Not the end of the world. However...no trails?
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Just signed up for my second half-marathon, it's in September. I better start preparing, I want to beat my time of 2h:01m by 10-15 mins :D.
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On June 01 2013 06:31 Nightmarjoo wrote:I got shin splints so bad I could barely run half a mile, and was limping around the house for a few days
Shin splints are generally caused by overuse of the tibialis anterior--heel striking or attempting to invert the foot while running will both do this. Work on striking with mid- to forefoot and more knee flexion (so it is a spring rather than a straight rigid bone). You may have to find shoes with less heel-drop to accomplish this. If you do not strike with your heel, the tibialis anterior has much smoother activation and becomes a stabilizer instead of a shock absorber.
The biggest issue with the army is they tend to go with the flow of big marketing, so they will likely tell you what shoes you are allowed to purchase for PT in basic training even though there is absolutely no scientific evidence to back any claims made that certain types of shoes prevent any overuse injury.
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On May 31 2013 12:42 L_Master wrote:
@Trident - Nice runs, that 3M one is especially quick, and the 5M run is quite nice following that effort.
@LagLovah - I'm right there with ya. Running FAST is fun! Sure it brings in more pain/intensity but when you are moving right and cruising effortlessly it's a wonderful feeling.
@Kenpachi - That's some VERY nice progress. Almost 3 minutes off your mile is some BIG improvement. Is that exclusively off of the gym miles you have been running, or have you been doing other runs as well?
yeah i do realize it was a surprisingly big improvement. I haven't done any runs really because I find running to be really painful (I get a feeling of anxiety in long runs :s)... I do like improvement though so I push myself every time I run the mile in gym. I fixed my posture earlier this year and changed up my strides so they're a bit more optimal (I think  ) and then I told myself I would be a friend of mine who always ran the mile faster than I did and eventually I beat him and it was recent too.
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On May 30 2013 08:34 Don_Julio wrote:
all planned
You're on to me!
On May 31 2013 13:36 Blisse wrote:
What do you guys use to keep track of all this? O:
I use a Garmin GPS watch in training season (March-Sept). By the time winter rolls around, I know the distance of all the routes I'll be running, and tracking speed in the snow can get quite depressing, so I just calculate mileage. I also post in a weekly training thread on another running forum, which, in addition to advice and encouragement, forces me to keep a proper training log.
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I've started a training log recently. The data is only accurate for the last 4 weeks. I'm trying to run four times a week now with one long run, one interval workout, one tempo run and one easy run. I'm probably going to run some easy ones instead of the tempos because I want to ease this.
I only use a watch and openrouteservice.com to measure my runs so they aren't 100% accurate.
You can add it to the OP if you want to L_Master: Training Log
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On June 05 2013 04:06 Don_Julio wrote:I've started a training log recently. The data is only accurate for the last 4 weeks. I'm trying to run four times a week now with one long run, one interval workout, one tempo run and one easy run. I'm probably going to run some easy ones instead of the tempos because I want to ease this. I only use a watch and openrouteservice.com to measure my runs so they aren't 100% accurate. You can add it to the OP if you want to L_Master: Training Log
I think you should consider doing more than one easy run per week. Do you have any goals or a type of periodization for your training in mind?
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Yes, I should do more easy runs. But I love running with medium or hard effort. Easy runs are kind of boring for me. If I feel that I run to hard I'll stop doing hard runs on fridays.
My short-term goals are that I get used to running four times a week and two races (8,8km and 9,2km) in early july that are part of the cup that I'm participating in. The cup was my initial motivation to train more seriously.
My intermediate goal is a HM in the middle of october. I finished it in 1:57h and want to run at least 1:45 this year. But 1:40 is what I want to run and what I think is realistic to target.
Long-term goal is a 30k mountain/hill race (which every runner from my region has to finish once in his lifetime) in 10 months.
edit: I will focus on endurance after the two short races in july.
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On June 05 2013 04:34 AirbladeOrange wrote:Show nested quote +On June 05 2013 04:06 Don_Julio wrote:I've started a training log recently. The data is only accurate for the last 4 weeks. I'm trying to run four times a week now with one long run, one interval workout, one tempo run and one easy run. I'm probably going to run some easy ones instead of the tempos because I want to ease this. I only use a watch and openrouteservice.com to measure my runs so they aren't 100% accurate. You can add it to the OP if you want to L_Master: Training Log I think you should consider doing more than one easy run per week. Do you have any goals or a type of periodization for your training in mind?
Yea, in general I agree with Airblade. At a low mileage like that it CAN be possible to get away with most of your runs being hard, as that is still only 2-3 hard days per week. HOWEVER, the big risk is injury. One of the reasons easy running is important is that it serves to strength the body for harder training via increased bone stength, connective tissue strength, greater elasticity, etc. Without this base, it makes these harder runs an effectively greater stress.
Keeping two workouts a week is probably fine, but I would keep one as a tempo, and then one as another progression run or maybe a lighter, faster interval type workout. I'd really consider aiming for a decent base of maybe 30-40 mpw with several easy runs before you really move to solid aerobic intervals, and intense anaerobic sessions.
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On June 04 2013 13:15 Kenpachi wrote:Show nested quote +On May 31 2013 12:42 L_Master wrote:
@Trident - Nice runs, that 3M one is especially quick, and the 5M run is quite nice following that effort.
@LagLovah - I'm right there with ya. Running FAST is fun! Sure it brings in more pain/intensity but when you are moving right and cruising effortlessly it's a wonderful feeling.
@Kenpachi - That's some VERY nice progress. Almost 3 minutes off your mile is some BIG improvement. Is that exclusively off of the gym miles you have been running, or have you been doing other runs as well?
yeah i do realize it was a surprisingly big improvement. I haven't done any runs really because I find running to be really painful (I get a feeling of anxiety in long runs :s)... I do like improvement though so I push myself every time I run the mile in gym. I fixed my posture earlier this year and changed up my strides so they're a bit more optimal (I think ) and then I told myself I would be a friend of mine who always ran the mile faster than I did and eventually I beat him and it was recent too.
That's really scary improvement then considering that a mile a week isn't really running even. Do you do any other aerbic exercise or sports?
Either way, if you trained even lightly you would be under 6 in a matter of months, probably closer to 5, making those kinda of leaps and bounds from essentially just getting a little more "practice" at miling.
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I ran on a treadmill at my new gym today. With virtually all my running being on hills lately, its INSANE how much easier it is to do the same runs with no incline. Miss the fresh air, and will probably go for very easy runs outside a few days a week, but when I'm trying to push myself to a new length of run (as in time) I will have to do it on a treadmill. Never got any side stitches until the very last segment of my run and it was hardly noticeable. Easier to controll my pace as well so I don't accidentally go so fast.
On that note, what speed should I be using for an easy run? I was using around 5.3-5.5 mph on my run segments, and I could keep up, but don't know if I should slow from here or stay where I'm at
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6.0 is a decent pace for treadmill runs, its only 10mins/mile
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On June 05 2013 16:50 Arisen wrote:
I ran on a treadmill at my new gym today. With virtually all my running being on hills lately, its INSANE how much easier it is to do the same runs with no incline. Miss the fresh air, and will probably go for very easy runs outside a few days a week, but when I'm trying to push myself to a new length of run (as in time) I will have to do it on a treadmill. Never got any side stitches until the very last segment of my run and it was hardly noticeable. Easier to controll my pace as well so I don't accidentally go so fast.
On that note, what speed should I be using for an easy run? I was using around 5.3-5.5 mph on my run segments, and I could keep up, but don't know if I should slow from here or stay where I'm at
Most people believe in the 1% incline rule when running on a treadmill to compensate for air resistance. It might make a small difference in how difficult treadmill running is for you.
Why do you feel the need to do longer runs on a treadmill? Is it so you don't have to worry about controlling your pace?
For easy runs you should be able to maintain a conversation if you were running with someone else. Your heart rate should be roughly less than 75% max heart rate. Your max heart rate can be approximated by subtracting your age from 220.
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EPT
