making changes so here goes...

only 2 cups of coffee in the morning max!

putting on the patch and replacing smoking with it!

not spend so much time on the computer and be more involved in life!

take things slow!

If I do this i can start running again. So excercise is in there but not right away. I need to let my lungs heal a little and stop coughing before I want to try running again.

this is what gets me excited and makes me feel good. I deserve it and I really really do want to quit smoking.

[Confusedinomicon]

Dont create too many expectations. Make short term goals that are feasible.

Describe how you will reach goals.

Remember, turtles always win the race.

[Anika.]

Turtles do win, they are funny like that. I agree with confused but don't make too few expectations either. Sometimes we can gi to far that direction to the point where we do nothing.

Dan I have a run set up dor today with a girl I met at work. Neither of us are true runners, I run sometimes when I have too much energy and its pretty sporatic to say the least. But I made a goal to start in spring. It's still winter but what the heck, why not now. I smoke too, but I do have ok lung capacity from breathing exercises. I also have asthma so it will be a bit of a challenge.

If I can do this I know you can too, especially since you already have. I am glad you want to get back to your running, really glad about that.

And the no smoking, your are making awesome goals which I think are realistic and positive. Be not too hard on yourself either, with all goals come obsticales to get past too.

I get terrible shin splints so swollen my shin bone dissappears... from walking no less. Usually the pain lasts days so we shall see how this goes today. I have yoga at 5, so I hope this doesn't go badly.

I read about taping the shins. Did you ever get shin splints badly or know how to treat them?

awwww... shin spints! yes. prevention is key. finally, something I know about lol.

how do you run? heel strike, midfoot strike or do you run on your forefoot? this is key to shinspints. they also occur when you go too far, too fast.

[Anika.]

Haha ok I had to run across my living room a few times to see. I would say midfoot strike. When I walk it is heel first but not when I run. I know my calf muscles and shin muscles are probably not very welk balanced at all , my calves are super strong, front of lower leg not so much. My hips are very misaligned I mean it's pretty visable and I have been trying to correct that at yoga.

Where should I be striking the foot?

Thanks Dan yes it sucks.. super painful.

I tried the nicotine gum and it worked pretty good better than the patch did for me. I didn't stick with it but think if I had the gum would have worked. My goal was only to stop for 14 days while on vacation... kind of a silly goal. I did it tho for those days.

shin splints are notorious for forefoot strikers. it happens when the calf muscles fatigue and fail to support the foot properly. midfoot striking is the right way to run. hmmm.... overpronation would lead to foot pain. that's when your foot turns inward when you run. underpronation is when the foot turns outward when you run, and would still result in foot pain. same with high or flat arches not getting enough support. the shin splints are a secondary factor to those, so if your not getting foot pain first, then i doubt it's any of those issues.

do you lean forward when you run? the spine should be straight ideally. this would lead to shoulder pain more than it would anything else though.

I think... lose the insoles! it's gotta be that. do you wear special insoles when you walk and run?

[Anika.]

Ohh maybe you could make goal board or like one of those vision boards. Cut and paste some pics from magazines or whatever, write on it whatever you find inspirational, and put it somewhere where you see it every morning to help keep you focused on what you want and keep you inspired on getting there.

I have done this and it really helped. I think I should make another one for myself since I am having a hard time with motivation in some areas right now.

a vision board does sound like a good idea. i'm easily motivated that way

should pull out my old running clothes and shoes too, where I can see them.

no special arch support insoles?

[Anika.]

Hmm I was wearing these off road new balance runners , I have decent arches but I didn't feel like the in soles in those fit me too well. I bought a pair of five fingers, the ones with the seperated toes and they have a much more natural sole to them, feel like barefeet, and fit like gloves litterally. Maybe that will make a difference.

I lean forward, bad I know. I will try to be more mindful of my form and start out slower hopefully that will help. If not I will try the taping method and see. I bet you are right about the insoles.

Thanks Dan!!

[Anika.]

Yes!!! Pull out your running gear! Then it can sit there and nag you, hehe kidding. But looking at it might help, soon you will be trying it on and then next taking off out the door.

lol. let me know how the run goes. be especially careful about running on your forefoot! You might be doing it and not noticing it!