I have never ventured into this part of the forum before, but I have just started running so it is time. After a few years of relative inactivity due to school, I have started running. So far this is my third week and I really like it. However, after yesterday's run I have some pain in both shins, and from reading articles on runner's world, it sounds like (mild?) shin splints. So, my question here is should I take a few days off of running? or is it ok to run and just ice and stretch? Incase this information would help, I am using podrunner interval "first day to 5k" training programme and my running shoes are in good condition and are the proper shoes for my current gait. Thanks in advance.
Running advice needed
- Thread starter Jayk
- Start date
I would take at least a day off and see how the shins feel tomorrow. Icing and elevation are sound ideas, and mild stretching/massage could be in order depending on the level of pain. If it's too painful, just rest for now.
Also, I'd recommend looking into Chi Running. It's a running methodology that focuses on a midfoot strike and body alignment, and is the only reason I'm able to run on a consistent basis. I too suffered from the occasional shin splint and pretty consistent knee pain before revising my technique.
sleepy
Also, I'd recommend looking into Chi Running. It's a running methodology that focuses on a midfoot strike and body alignment, and is the only reason I'm able to run on a consistent basis. I too suffered from the occasional shin splint and pretty consistent knee pain before revising my technique.
sleepy
I would develop my endurance on a bike or another alternative aerobic sport like swimming until you develop more endurance. Instead of running try walking and slowly progress into running as you develop your endurance. Running after a long time off can lead to injuries such as painful shins, and worse. So my advise is slowly build your endurance to make u stronger.
Aloha Jayk, Agree with Alex, Take a day off, rest/recovery between training days. It's easy to over train after a long time off, no matter what training program you're using. Training in pain is not good, your legs are telling you to rest. You may be over training. A base training program of 6/8 weeks of easy running to build your endurance, hills and speed work can be added after 8 weeks.
RICE - rest, ice, compression and elevation. Take this weekend off.
Check your shoes. Go to a good running store and get them to measure your stride and strike. Buy the shoe that's right for you. This is not something you can skimp on, as it will bight you later.
Lift weights in your legs; both muscles and bones absorb impact, but if your muscles are worn after a few weeks of unexpected or unusual use, the shock will go to the bone. This could cause stress fractures. Stress fractures will frustrate you, and take you out of the game for up to two months.
Enjoy, brother, and go easy at first.
Check your shoes. Go to a good running store and get them to measure your stride and strike. Buy the shoe that's right for you. This is not something you can skimp on, as it will bight you later.
Lift weights in your legs; both muscles and bones absorb impact, but if your muscles are worn after a few weeks of unexpected or unusual use, the shock will go to the bone. This could cause stress fractures. Stress fractures will frustrate you, and take you out of the game for up to two months.
Enjoy, brother, and go easy at first.
Based on my experience, I suggest you rest for a few days. When you start back, take one more day off between runs than you were previously, or run a shorter distance at a time. Gradually build up distance and frequency. My guess is the shin splints are just a result of going a little too much, too quickly.
If shin splints or knee pain become more of a chronic problem, you may want to consider Chi, barefoot or minimalist running. I have run exclusively barefoot for the last three years after having to quit running entirely because of chronic knee pain. I swear by it, but it is not for everybody. The Runners World article linked above is a pretty good guide.
If shin splints or knee pain become more of a chronic problem, you may want to consider Chi, barefoot or minimalist running. I have run exclusively barefoot for the last three years after having to quit running entirely because of chronic knee pain. I swear by it, but it is not for everybody. The Runners World article linked above is a pretty good guide.
When I played football in high school, I used to develop really bad shin splints by the end of the year. I usually would just ignore it and gut through it, but one day I went to the trainer. He iced them up and after a weekend of rest, I was back to normal.
This as well. I've run off-and-on, but last year I made a commitment toward marathon training and I bypassed the Sports Authority or outlet-type places (I normally would get Reeboks) and went to a dedicated running shoe store. They did a video analysis of my gait running a treadmill and got me a pair of Brooks. I'm a big guy so I needed more cushioning, so they gave me the Dyads. These things are monstrous but I feel like I'm running in slippers.
The other thing I noticed is that I began running with confidence, so I would run more naturally and thus hurt myself less. When I wore those shoes out, I tried a more "normal" shoe (Asics) but I started developing knee problems because I wasn't running with such confidence, so I ordered another pair of Dyads and I'm good to go.
This, as well. I spent all this time getting ready to go, buying the new shoes, creating a good music mix, and then my first time out I think I ran for five minutes and walked for five minutes. My wife didn't even realize I had left. But within six months I ran a half-marathon all the way through and will be running my first marathon next year, I hope.
- Thread starter
- #9
Thanks for the great advice guys! We have a great knowledge base on this forum.
I am going to take a few days off until the pain goes away. I am Icing in the morning and will again in the evening. Seem to help so far.
I have been using a running mix that alternates running and walking. It has been a long time since I have done anything active, so maybe I'll build in a few more rest days. It is a bit though to remember to slow down because before starting my undergrad I used to race mountain bikes, so I remember what it's like to be fit, just not what it takes to get there. Thanks for the encouragement!
I think my shoes are decent, but if the problem continues to plague me I will defiantly reevaluate them. I went to the running room and the fellow that served me seemed pretty knowledgeable. The Minimal running thing does sound pretty interesting though, and I was planning to look into it once these shoes are done. Chi running also sounds like a great idea.
Alright, so rest, ice to recover, and then make sure to take time off and build a good base. I'll also look into joining the gym at school to work on my strength more.
This is great encouragement, I have set series of goals similar to this and was not sure how realistic it was.
Also, any opinions on compression socks for recovery? Are they the Gillette fusions of the training world, or are they worth it?
I am going to take a few days off until the pain goes away. I am Icing in the morning and will again in the evening. Seem to help so far.
I have been using a running mix that alternates running and walking. It has been a long time since I have done anything active, so maybe I'll build in a few more rest days. It is a bit though to remember to slow down because before starting my undergrad I used to race mountain bikes, so I remember what it's like to be fit, just not what it takes to get there. Thanks for the encouragement!
I think my shoes are decent, but if the problem continues to plague me I will defiantly reevaluate them. I went to the running room and the fellow that served me seemed pretty knowledgeable. The Minimal running thing does sound pretty interesting though, and I was planning to look into it once these shoes are done. Chi running also sounds like a great idea.
Alright, so rest, ice to recover, and then make sure to take time off and build a good base. I'll also look into joining the gym at school to work on my strength more.
This is great encouragement, I have set series of goals similar to this and was not sure how realistic it was.
Also, any opinions on compression socks for recovery? Are they the Gillette fusions of the training world, or are they worth it?
I haven't used them but I've seen enough runners wearing them at events that I'm sure they work.
This thread's timing is interesting because I just wore out my recent pair of shoes and bought a new pair. I had been feeling a bit run down the next day and some sore feet and such. As soon as I got the new pair, it all went away.
Look into Chi or the pose running method on you tube as well as shin splint recovery. Pay attention to how you are landing, try for a flat foot directly under your hip, no heel striking and if you are landing hard on the ball of your foot that can really give shin splints if you never played other sports in the past.
Agree with all the above and this may not be relevant since you just started running, but you can also get pain that feels just like shin splints. I had this many years ago when running was really my main form of exercise. According to the doc my calf muscles were so much stronger from running that they were pulling on the front part of my leg and causing pain. I thought I kept getting shin splints which I'd had when I ran track & cross country. Was easy to fix just by riding a bike once a week and doing some other exercises to even out the muscles. If I recall one pain is more to the inside of the leg and the other is to the outside, but it's pain to your shins and I remember it feeling pretty much the same.
Chi running got rid of the shin splints for me. Once your body is positioned properly and you're letting gravity pull you rather than having your shin and leg muscles push you, no more shin splints. Your mileage will vary. If you do this, you'll run more!
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