Advice from experienced runners needed!

cakelaide

Lately I have not been able to run to my full potential. I started running as part of my workout routine about three weeks ago. The first week was great. I ran with no issues. Not too fast and not too slow a good steady pace. Last week after the second day of running my left shin began hurting. Now the muscle on the inner portion of my shin is sore. I am not able to run more than 4 laps around the track. Before I was running up to 6 laps with no issues. I have been icing my shin throughout the day along with applying heating packs and massaging it. After doing so my muscle feels good but when I got to run the next day I'm in the same situation of not being able to run too much. Can any experienced runners give me some advice as to what I should do?

workout_junkee

Rest it until fully recovered. How old are your shoes and did ou get fit to make sure they are the right kind for you?

lporter229

Shin splints are common when you begin running. The primary cause is usually too much, too soon. How often are you running? You should have at least one or two days of rest between runs. Second most common cause is improper shoes. The shoes you are wearing should be made specifically for running and should also only be worn for running. Ideally, you will want to go to a local running store and have them analyze your gait and recommend a shoe that is right for you. It does not need to be expensive. Tell them what you are willing to spend and they will help you find the best value. Once you buy these shoes, wear them only for running. If you wear them for everyday use, they will begin to wear differently and not provide you with the proper support you need for running.

cakelaide

lporter229 wrote: »

Shin splints are common when you begin running. The primary cause is usually too much, too soon. How often are you running? You should have at least one or two days of rest between runs. Second most common cause is improper shoes. The shoes you are wearing should be made specifically for running and should also only be worn for running. Ideally, you will want to go to a local running store and have them analyze your gait and recommend a shoe that is right for you. It does not need to be expensive. Tell them what you are willing to spend and they will help you find the best value. Once you buy these shoes, wear them only for running. If you wear them for everyday use, they will begin to wear differently and not provide you with the proper support you need for running.

I run 5 days a week (mon-fri) with Sat and Sun being my rest days. I have running shoes and only wear them for my workouts and no other time.

cakelaide

jkhoffe wrote: »

I would suggest until your shins are feeling better, you should only do 3-4 runs a week, and maybe go just a bit slower than you usually do.

Thanks. I have slowed down a bit in my running speed. I just don't want yo completely stop running.

mommazach

One of the best tips I ever got was reading about running as I experienced the same thing. My knees were my effected part! Make sure you do 3 things. 1. Stretch -before and after, and really... really stretch. 2. Get good shoes with enough support for the high impact of running, and 3. Take a day off between each run. You can end up damaging your joints by running too frequently. (Unless your 17 and still in PE everyday) I generally workout to a video, or do low impact on the days off of running. I still want the calorie burn, but I'm either on my elliptical or Max trainer, or doing a video for less issues with my legs. Even after a year of jogging I still take a day off between runs. I began my running journey with C25K app that gave me some great tips. Even though it takes longer to get there, it's a journey that will continue on gradually. Do some research on beginners running and you will find that the right shoes, gradual increase in distance and pace, will help you reach your goals faster without damage. Best of luck to you!

cakelaide

mommazach wrote: »

One of the best tips I ever got was reading about running as I experienced the same thing. My knees were my effected part! Make sure you do 3 things. 1. Stretch -before and after, and really... really stretch. 2. Get good shoes with enough support for the high impact of running, and 3. Take a day off between each run. You can end up damaging your joints by running too frequently. (Unless your 17 and still in PE everyday) I generally workout to a video, or do low impact on the days off of running. I still want the calorie burn, but I'm either on my elliptical or Max trainer, or doing a video for less issues with my legs. Even after a year of jogging I still take a day off between runs. I began my running journey with C25K app that gave me some great tips. Even though it takes longer to get there, it's a journey that will continue on gradually. Do some research on beginners running and you will find that the right shoes, gradual increase in distance and pace, will help you reach your goals faster without damage. Best of luck to you!

Thanks so much…really great advice

tiny_clanger

Try Jeff Galloway's return from injury programmes too. I've been following it since returning to running after an ankle injury, and it's great. Don't be fooled by the short run/walk/run intervals (he has you running for 5 seconds every minute at the start) it strengthens muscles and builds endurance without risking re-occurrence like no programme I've ever tried before.

cakelaide

tiny_clanger wrote: »

Try Jeff Galloway's return from injury programmes too. I've been following it since returning to running after an ankle injury, and it's great. Don't be fooled by the short run/walk/run intervals (he has you running for 5 seconds every minute at the start) it strengthens muscles and builds endurance without risking re-occurrence like no programme I've ever tried before.

Thanks for the info

Rebecca5791

If your shin splints are too painful to run with, biking uses the same muscle without impact and will help them heal. Also, tapping your toes with your heal stationary (like you are impatient) uses that muscle and can help strengthen it.

Rabid_Hamster

I had the same thing when I started. I went to a running store and got fitted properly for REAL running shoes; Asics Kayano's. I freaked over the price tag ($165) for about a day or so after.... until I started running on them... like running on fluffy clouds. It made all the difference in the world.

I recommend you do 2 things: 1) Give your body time to recover/heal and 2) get good/great running shoes for your running style.