Do any of the PJs and Combat Controllers here have/had sticks for ankles? I need advice because I keep having problems with creeping injuries!!

I used to run all through high school in cross country, but decided to delay my Air Force entry to take a few classes at the local college. I didn't run very much at all then. Now, I am following the suggested: Category I running program to build myself up to the 6 miles a day in Category II. but, now I have achilles tendon problems and shin splints. the point is: what should I do after I rest for a week or two? do i go straight back to running the schedule where I left off or what?

I never had problems in cross country, I could get away with treating my legs like red-headed step children. Please help.

I personally would not take two weeks off. Depending on the severity of the pain that you are experiencing I would say take 3 or 4 days off while icing and taking anti-inflammatory, then ease you way back to running on the schedule (if that is what you think you are ready to follow) while still icing and taking Advil or something. Coming from a Cross-Country back ground you should know that you must build your mileage base over time don’t force it to much, especially if you are prone to injuries like shin splints. Also, if it’s possible stay off the road and hard tracks. Find a nice park and do loops, not for distance, but for time.

I don't think I need to tell TE how helpful this site and the online community he organized is.

I am aiming to leave a little after September 18th for BMT, so I am trying to artfully keep from injury and remain building my self up mentally and physically (big emphasis on mentally). I find myself rushing the healing process on my muscles and any strains I may suffer. Thanks guys.

G and D,

runnerx is correct in recommending rest! I went without injury for about 10 years of my career then it happened (HARD landing, night HALO)...pushed through the pain for a while...then re-injured same ankle (teammate landed on it during fast-rope)...again, tried to "push through the pain"...paid for that for about 5 years until I got smart, rested the aforementioned ankle, and then SLOWLY rebuilt strength and fitness.

Bottom line is no matter what your injury, rest is always indicated...I'm here to tell you, a couple weeks off and a slow rebuild is much better than pushing through the pain and paying for it for years.

One caveat of course is if you must continue with an OPERATIONAL mission...otherwise, take a rest and drive on later...you'll be better off, and ultimately more valuable to the team.

Com. G&D,

The advice so far has been solid! In addition, it sounds like you are definately OVERTRAINING. Six miles a day should NOT be a goal as that too is gross over training. Your goal should be more realistic, say... Be able to run six miles in 42 minutes on a race/eval day. There is a huge difference.

Nate

RKC,
workout Category II, the buildup is to 6 miles 5 days a week. So would you recommend not following this schedule?

AANEEDED, I don't know about RKC's reason, but I agree with him for this reason. That is a build-up...not a sustainment. Sure some people can run 6 miles a day no problem...most can not, over time, keep that up with the intensity that the program infers which is 7 min miles. EVERYDAY! Natural runners might find this well within there limits to up-hold this over a long time, but I have yet to see many military types hold this...too many days without PT or feild injuries or even other PT injuries.

That program was written to get SEAL Challenge type guys into a decent condition and before showing up to the Navy.

If the Special Operations community wanted/got only Cross Country Running types they would seriously miss out on a lot of talent.

Com. AANeeded,

I do not recommend it. See last month's MILFIT for more info.

Nate

Just re-read that article...looks like even a bohemoth like me could get to some seriously milage.


Actually I have been using Galloway's book and have substantially increased my milage and speed, but it sure was not by running until it hurt everyday like so many other phases of my life...patience and more patience.

I will always remember that one days rest might save me from 3 weeks of poor or no running at this point. Unless it is for a selection or mission dependant I have got to side with caution anymore. Not really a choice anymore. I made too many bad choices before.

Nate: Great article..

I read over last month's article. I'll be thinking of ways to adjust my running schedule. I reckon I will have to delay enlisting for a month or so more to allow for resting. I have rested for about 3 days, I do one more, then run an easy 2 mile. Building from there. Any better suggestions?

Just learn to listen to your body.

It could be the shoes you are wearing Grits. I used to sell athletic shoes, and I am a runner. With the amount of running you are doing you should be purchasing no less than 3 pairs of shoes per year (new ones every 4 months or less). Running shoes lose their shock absorbency when their soles go flat, which leads to shin splints, lower back problems, knee problems, etc. If you are training 6 miles a day, your shoes could lose their shock absorbency within 2-4 months.

I was just pushing myself too hard. I had a conversation with NeoCortex the other day and I hit my own problem on the head:

"I always go to bed thinking,'I could have done more today.' So, the next day I overtrain without proper rest."

I have rested, I returned and did a slow long distance run yesterday. My legs are healing and resting today, I might run a short slow run tomorrow just to remind my legs what they are suppose to do. Just one day at time for now on.

Thanks everybody. If I was a girl..er..well maybe that's not a good way to express my gratitude.