Shin Splints, "new" to running, etc.

I know there are some runners here, so I figured I'd see if you guys have any wisdom to share.

For the last few weeks I've been jogging / walking a couple of times a week. Jog until I feel like I'm gonna die, then walk until I feel like I'm not, then repeat. The circuit I'm doing is about 1.5 miles, with a fair bit of elevation change. My performance is pretty pitiful, but improving, so that's good. I'm going back and forth on whether it's my lungs or my legs that call it quits first, but I managed to make it a 1/4 mile today before I started walking. Like I said, pitiful but improving.

I've had a few muscle cramps, but improved stretching has dealt with the hamstring and calf cramps for the most part. My shins are killing me though. I started on some worn out shoes, and figured that wasn't doing me any favors, so now I'm in new New Balance runners that fit well. Still, the shins are killing.

I don't want to injure myself by pushing too hard and ignoring my body telling me to stop, but I also don't want to be a Bob Costas if it's no big deal.

Any suggestions?

Take a syrofoam cup fill it with water, freeze it, and then peel the cup back and rub it into your leg.

Couple of things- First of all, stop running so hard- at least if you are doing that every single run.

What you are doing is running intervals- which is good speed work ONCE A WEEK. And even then, it sounds like you are doing them too hard.

When you are doing basic running, you should be able to speak reasonably normally- you could carry the conversation, with some breathing interruptions (if you have a HR monitor, that's about 80% for the "long" runs). Slow down- you'll speed up a lot faster as your body recovers better.

Second- you gait- are you landing on your heels? If you are, I would harbor a guess that the shin splints are caused by your feet slapping the ground, which quickly extends the front of you leg- which is a good way to get some kind of *itis. You may consider trying to change to a mid foot plant. To understand what that means, run a short distance barefoot. Try to run like that with shoes on.

One major note- when you go this way- agian, be paitent- this will put a lot of loads on your calves. Stretch, walk, ice- etc. But it will prevent knee problems, since you absorb the shock via the foot movement (through the calf) instead of straight up the heel to your knee.

IIRC, Dave- you are reasonably close to my age (+40)- it takes time to recover or increase any physical activity- be paitent. I started running 18months ago, and struggled at 11min miles, now my best 1/2 marathon is 8:54/mi.

You can do this. Don't do it so hard you hate it. Do it light enough to enjoy the scenery. Another way of thinking about it- if you run so hard you can only do 1.5 miles, even running "flat out" you burn less calories than if you run slower over 3.

Background - 34 years old, used to be a strong athlete, but have been fat and lazy since my early 20's. Goal - Less fat and lazy.

My default is definitely to land on my heels while jogging. I noticed on a downhill that I was landing flatter, maybe even cheating towards the ball of my foot, and that this didn't hurt as bad, so I'm trying to concentrate on doing that, but it does take concentration. I noticed that it works the calves more, but I'm pretty strong there and am pretty good about stretching, so while I feel them burn, they don't hurt after the fact.

I'm not sure if slowing down is the answer. I'm certainly not sprinting as is. Just what feels like a good jogging rhythm. That said, my cardio is so bad that even a brisk walk would challenge a conversation.

You mention patience, and that's probably a biggie. I'm not patient. About anything. :)

DILYSI Dave wrote: I'm not sure if slowing down is the answer. I'm certainly not sprinting as is. Just what feels like a good jogging rhythm. That said, my cardio is so bad that even a brisk walk would challenge a conversation. You mention patience, and that's probably a biggie. I'm not patient. About anything. :)

Slowing down is a very good answer.

I've been looking into this for years- basically, how hard to work out to make it most effective. Most of what I found was that you should keep your heart rate to 70-80% of max, and that will keep you in an aerobic training zone- it keeps you body using the air you breath most efficiently. Which means two things- you can go farther, since you are not burning yourself out, and recovery is faster.

Start with a slow jog you can maintain for 30 min. However slow that is, and keep talking. Or get a cheap HR monitor- I've been training with one for a LONG time now, and my observations seem to echo what I've been reading.

Do the faster running/walking once a week- and make sure your HR drops before starting running again- that interval does wonders to your speed.

Running too hard is a good way to injure yourself. BTDT.

(oh, and the heel strike going downhill- not much you can do about that.... I even run like that with the five finger shoes)

You may not be going marathoning any time soon, but this was useful- http://www.marathonguide.com/training/articles/HeartMonitorTraining.cfm

Or google- how hard you should run?

E-

(just a kid, eh? )

Nothing to add on the shin splints, but get a heart rate monitor. They're cheap and give you the information you need to judge whether you're going too hard. I use one when I cycle, and when I tried to go without for a few days when the battery died I was going way too hard and flaming out, just like you are doing running.

Stretch, stretch, stretch! Alternatively, you can follow the advice I was given in the Marine Corps—called the "Shuttup, Bob Costas. Nobody ever died from shin splints." method.

Both solutions seem to have been effective.

alfadriver wrote: You may not be going marathoning any time soon, but this was useful- http://www.marathonguide.com/training/articles/HeartMonitorTraining.cfm Or google- how hard you should run? E- (just a kid, eh? )

I run 3-4 times a week, about 3-4 miles each time. I'm a biggish guy and am about as far away from the term "coordinated" as a person can be without being eligible for the Special Olympics.

My thoughts:

I get shin splints when the shoes I'm trying to run in are "dead" My running shoes last about 200 miles or less. I had to try several different styles and brands of shoes to get a shoe that was comfy for both my heals and my shins. I'm currently very happy with NB 480s. They're $50 at Sears. I briefly tried some Asics but am trashing them, as they lead to a bunch of heal pain.

Woops, well I was just going to echo what those guys were saying ^ although who am I to talk, I need to get me a heart rate monitor as well.

In reply to Tom Heath:

I would, though, avoid using the good rolling pin under my feet...

E

Tom Heath wrote: Alternatively, you can follow the advice I was given in the Marine Corps—called the "Shuttup, Bob Costas. Nobody ever died from shin splints." method.

Laff

Not that it matters much, but I try to run 5 times a week- 4-6 miles 4 times, and 10 miles once. That distance ramps up and down according to the race schedule. Most I've ever run at a single time was 15 miles, but got hurt shortly after that and had to abandon marathon training.

I used to be ~230, and now am ~175. Running has helped with the last 20. And, again, I've only been running since March '09. No idea why, but I do like it quite a lot.

On that note, time to go home, and run.

Dave- if you can swing one of these (assuming running gets a foot hold into you), they totally rock. https://buy.garmin.com/shop/shop.do?pID=349&ra=true

Full data acquisition for runners.

E

What are you running on? Pavement, a path, or a road.

Pavement is very harsh to run on, and because it's flat it just keeps working the same muscles over and over.

Running on roads can be even worse because they're sloped to shed water, so you're constantly running on an angle.

If you can switch to a train, and move to a mid/fore foot stride it should help a lot. Some tracks are also covered with crushed cinder or a rubber surface, and that will be much better for your body.

To help shift your stride to a fore/mid foot strike, remember to take shorter steps. You also need to be careful running down hill because that's where you're more likely to extend your stride and pick up speed.

You can also switch alternate days to just walking, and if you feel like you need more aerobic work, swing some arm weights or something. You don't have to do the full 'power walker' stride, but a few pounds will turn walking into more of a challenge and help tone your upper body.

I'm running around the office park at work. Asphalt roads. I don't notice the crown of the road often, but there are a few places near storm grates where I do.

So less than ideal conditions. But, it's gotten me a person to run with and a few days fewer driving thru the drivethru at lunch, which is a good thing.

My wife and I are both into weightlifting and running.

First, I'd say stretch. Second, running inclines are a real good way to get shin splints. I can get them to on inclines.

Get the right shoes. Good running sneakers are an absolute must. You'll get shin splints, knee pain, etc..without them.

Ease into it. I'm just a few years older than you. I started running about 3 years ago. Literally, when I started, I walked for 25 minutes and ran the last 30 seconds. I slowly, day by day, increased the amount I ran and decreased the amount I walked. In about 8 months, I was running most of the way. I now run on a treadmill 2-3 times per week for 3.2 miles each time, with no troubles at all.

What are your goals with the running? If you're doing interval training, you should be doing a near sprint for something like 15-25 seconds, then walking for a few minute or two and repeating.

Klayfish wrote: What are your goals with the running? If you're doing interval training, you should be doing a near sprint for something like 15-25 seconds, then walking for a few minute or two and repeating.

The overall goal is lose weight and increase overall fitness.
The only goal I have associated specifically with running is that it would be cool to do a 5K sometime next year.

I'm not doing interval training, or at least not like that. I'd say I'm doing a 75% jog until either my legs feel like I'm going to fall, or my breathing pace exceeds my stride pace (Inhale Left Right, Exhale Left Right). Once either of those happens I walk until my breathing is back down to every other stride (Inhale Left Right Left Right, Exhale Left Right Left Right). Then repeat. The first jogging stint is good for several hundred yards. The subsequent ones are probably 100 yards give or take.

Start with all walking, then slowly work into running. A good guideline is to add no more than 10% to your volume per week to minimize risk of injury. Good (read that not worn out!) shoes will also help. Running shoes are worn out long before they look worn, particularly for big guys. I'm 175 lbs and retire my shoes from running duty about every 225 miles.

Check out http://www.halhigdon.com/ Awesome resource for all levels, including walking and couch to 5k plans.

I've never been big, but five years ago had never run more than a couple miles. I've done two Ironman triathlons now, and as a side note, still prefer biking to running!

If you can, buy your shoes at a dedicated running store. They generally have a very good idea of what you need. Avoid cheap shoes.

For reference, my podiatrist recommends New Balance 800 series shoes or better.

Also, it's hard not to overdo it when you're motivated. Your muscles adapt to new exercise much faster than your bones and joints. Sounds as if you need more rest between runs.

My favorite way to run is to ignore distance and focus on time. Decide how long you want to run for and try to do a negative split: If you want to run for 30 minutes total, run for fifteen minutes, turn around and try to get back to where you started in less than fifteen.

Slow down. Slower. Run longer at slower speeds and you will gain more.

I hate running with a passion though.

Same same here.

I was more into weight lifting but after that last car accident all I get is numbness in my left arm so.. I've given up on that for a while.

I started running after some PT on my knees and now have tha splints. I'm running in some old Gel Kayano's and they're wrecked. More stretching and some new shoes should get me back into it...

I fought this battle for a long time, all sound advice but it may not work for you.

If you ignore the pain, load up on drugs before you run etc you will end up with stress fractures. I did that, got them and did not enjoy. Not to mention you need to take a break from serious running for about a year to heal fully.

Shin exercises are important but I think the most important thing you can do is get someone to analyze your stride.

Running stores can usually analyze your stride and get you shoes to compensate. I was analyzed as over-pronating and got shoes to fix it, it was evident and seemed to fix the problem within the first 20 or so miles.

Recently I was analyzed on a tread mill on video tape with markers taped on me and found out I over stride a bit (which forces me to over pronate, causing the stress of the run to pound my shins) all because I have stronger ab muscles than lower back muscles..... This was extremely useful but I had known about the problem for about 4 years before I ran across this running clinic.

Slow down now, but get analyzed soon Hope its nothing serious

Woody wrote: If you can, buy your shoes at a dedicated running store. They generally have a very good idea of what you need. Avoid cheap shoes. For reference, my podiatrist recommends New Balance 800 series shoes or better.

The shoes are good. Brand new New Balance 1123's that were fit at a specialty store. They are awesome.

I am no expert at running. Not by any means. I started running the begining of 2010, and did a masterful job of hurting myself quite regularly. I've learned. Now I don't hurt myself nearly as much and can run far longer and faster.

Getting a heart rate monitor and learning to run to it was probably the single best thing I did. Mine is also an MP3 player, so I listen to tunes or whatever and nicely distract myself. Seriously, learning to run to my heart rate paces me at a level I can sustain for mile after mile. Building the aerobic base meant running real slow for quite a while, but I'd run it for a long time.

Stretching. If I don't stretch, I will be hurt. Always. Doesn't take much stretching, but if I don't do it, I will pay. Stretching before I run is the most important for me, but stretching after I run helps too.

Form. When I started running I looked like spaz. My legs flapping everywhere, pounding me heels into the pavement. Working very deliberately on my form has helped greatly. I very actively work on running with my legs behind me. Feels a little weird, a lot weird when I started, but I land on the balls of my feet now, lightly, and not my heals. The treadmill helped, it does not forgive sloppy form. It also gives nice noisy feedback when you're slamming your heels into the deck.