Hello all,
I stumbled onto BFR a few weeks ago and after some research decided to see if it might be a path into running w/o shin splints. My running experience is very limited and I'm pretty sure I have never ran more than five miles in a week and certainly not in a day.
I started preparing a couple of weeks ago in 12 minute sessions (45s running and 15s walking, 12 reps.)
Prior to this and prior to knowing anything about BFR I was doing 180 inclined squats per leg (~110lbs of weight) twice a week and placing the weight on my forefoot rather than heel just because I didn't understand why anyone would waste the additional muscle involvement by wearing shoes.
Day 1: 1 session, didn't notice anything, forced myself not to do more.
Day 2 & 3: rest, both calves were tight, sore and I looked pretty funny trying to walk on Day 2, but was mostly okay by Day 3.
Day 4: 1 session, seemed fine
Day 5: left leg was tight and I noticed a scrape under the left big toe, looked like I pulled my foot up and to the outside while dragging the toe instead of lifting.
Day 6 & 7: rest
Day 8: 1 session, seemed fine
Day 9: no pain, no tightness.
Day 10: 2 sessions back-to-back
Day 11: haaaha! Everything from my heels to the back of my knees was strung like a cable bridge and was more than a little sore.
Day 12 & 13: rest
Day 14: Today at 0500 I decided I was going to really run, a cold front is moving into the south and I wanted to feel my feet, not that it saved them.
I ran 2.1 miles total, my left leg started tightening about halfway though followed by the right and chip seal is evil, it's the first time I had to get off the sidewalk and cross roads, several times, all chip seal.
Seven hours later and my legs feel mostly okay now, I stopped just as I felt something unpleasant developing across the top of my left instep. I have a blood blister on the right big toe, a blister on the left big toe mound and a couple of small rocks got through the left sole, but didn't bleed until removed.
I think it was a good run and the damage of little consequence, but I'm going to watch that left instep; I also suspect my left leg is a little longer that the right.
Most importantly, no shin splints so far and I look forward to reading and learning more from the BRS!
I stumbled onto BFR a few weeks ago and after some research decided to see if it might be a path into running w/o shin splints. My running experience is very limited and I'm pretty sure I have never ran more than five miles in a week and certainly not in a day.
I started preparing a couple of weeks ago in 12 minute sessions (45s running and 15s walking, 12 reps.)
Prior to this and prior to knowing anything about BFR I was doing 180 inclined squats per leg (~110lbs of weight) twice a week and placing the weight on my forefoot rather than heel just because I didn't understand why anyone would waste the additional muscle involvement by wearing shoes.
Day 1: 1 session, didn't notice anything, forced myself not to do more.
Day 2 & 3: rest, both calves were tight, sore and I looked pretty funny trying to walk on Day 2, but was mostly okay by Day 3.
Day 4: 1 session, seemed fine
Day 5: left leg was tight and I noticed a scrape under the left big toe, looked like I pulled my foot up and to the outside while dragging the toe instead of lifting.
Day 6 & 7: rest
Day 8: 1 session, seemed fine
Day 9: no pain, no tightness.
Day 10: 2 sessions back-to-back
Day 11: haaaha! Everything from my heels to the back of my knees was strung like a cable bridge and was more than a little sore.
Day 12 & 13: rest
Day 14: Today at 0500 I decided I was going to really run, a cold front is moving into the south and I wanted to feel my feet, not that it saved them.
I ran 2.1 miles total, my left leg started tightening about halfway though followed by the right and chip seal is evil, it's the first time I had to get off the sidewalk and cross roads, several times, all chip seal.
Seven hours later and my legs feel mostly okay now, I stopped just as I felt something unpleasant developing across the top of my left instep. I have a blood blister on the right big toe, a blister on the left big toe mound and a couple of small rocks got through the left sole, but didn't bleed until removed.
I think it was a good run and the damage of little consequence, but I'm going to watch that left instep; I also suspect my left leg is a little longer that the right.
Most importantly, no shin splints so far and I look forward to reading and learning more from the BRS!
