pain in lower legs

Rai007

what shall i do of the pain in my lower leg bones

it is really discouraging

i am in w2d2

i dont think i can run beyond 1.5 minute ever becuase of this pain

rduhlir

Okay...so this is important. Is it the bone itself, or is it the calf muscle? If it is the muscle, then it is probably your muscles not used to running, and if it is in the bone then it is more than likely shin splints and that is another common injury with C25K runners. Either one will go away with time on your feet.

For shin splints, make sure you are taking your full rest days in between the run days. That means don't even cross train (no walking, biking, etc...). Rest and ice your legs every night for 2 hours, with 15 minutes splints. So ice for 15, off for 15, ice for 15, etc.... Do not stop the program if you can help it, but if you need to take extra rest days do it, but try not to take more than 2 days of rest at the most. After 3 days your endurance will start to suffer.

For the muscle pain, again rest and ice, but continue to cross train. The cross training with work your muscles and help get them into shape. And strength train as well. Leg presses, calf presses, etc... Think high rep, low weight...you want to stimulate the muscles at this point and not worry so much about actual strength gain through weights, you can shift to strength gain afte your muscles have adjusted and no longer get sore.

Some other things that could be causing this: Shoes, foot fall, surface, how fast you are going, nutrition, etc...

Rai007

the pain is in bone not muscle.

rduhlir

Then more than likely shin splints. Most of the times shin splints are caused by improper shoes or hard foot falls. 90% of the time it is improper footware (this is why most military people get shin splints in boot camp). Have you been properly fitted for shoes? If you haven't then I would suggest looking at the shoes you are using. If all you did was go to the store and buy a pair, you more than likely don't have the proper shoe for you. When buying shoes you should always get fit..every single time. Even if you are a veteran runner you should get fit as the shoes change all the time.

If you have gotten fitted then you can try new inserts. Dr. Scholl's has new sports inserts out that have had rave reviews. Smartfeet is another good insert, but those you need to get fitted for as well as each color is a different ortho need.

As far as your foot fall, how hard are you landing on your feet? There are debates on heel strike vs. mid foot/fore foot landing, but all agree that your foot fall should be as minimal as possible. When you are running and you look to the horizon, there should not be a huge bounce. If the horizon (tree line) is bouncing up and down significantly, then you need to focus on adjusting your foot fall so that you don't have that bounce.

Since it is your bone, I would try staying off pavement if you can. A cross country or a high school track would be preferable until the pain subsides. Remember, ice and rest. Also make sure you are getting your calcium intake every day.

likitisplit

I felt like I sometimes had shin splints or bone-deep ache...and it ended up being tight calves. So be sure to stretch regularly as well. But I agree with rduhlir is that this is something that you can overcome by continuing to run.