Outdoor running problems.. advice??

melr01

In the last 6 months I have been slowly trying to run. I tried last summer but I kept getting injured (shin splints, rolled ankle, etc) so I have been working at doing things safely and slowly so I can keep going. Technically I think I'm jogging as I'm not fast enough to be a runner. I can go for a full hour of walking and running intervals on the treadmill and I feel great after so I think that is a success. I am so excited that the snow is melting so I can run outside as I get so overheated at the gym.
However yesterday I laced up my very new runners, did my usual stretches and started walking. After 5 minutes I started to jog as this is what I typically do on the treadmill. I did not last very long before I could feel it in my shins so I went back to walking. Why is it I can run without issues on the treadmill but the minute I get outside my shins hurt? Any advice or recommendations? I'd like to do a few 5K runs this summer but worried about shin splints now.

Eric_DeCastro

treadmills are usually padded so running on the street will be a lot harder. try running on the street rather than the sidewalk.

also try and concentrate on landing lightly on your heels and roll to your toes use your butt muscles and hamstrings. it will keep your lower leg muscles from doing all the work. at the same time you will be toning your butt and hamstrings.

and be careful on the wet roads.

also I use calf compression sleeves. some people swear by them others think it's in your head, but I use them and hardly get shin splints. I mostly use them after my run, but did wear them for my 5K this past sunday because I knew there were going to be a lot of hills.

Eric_DeCastro

also I have seen others post about exercises you can do to help alleviate shin splints. I'll let others chime in on that for I have never done them.

csk0018

Are you doing any other exercises in between the runs? I did the Couch25K about 4 years ago and I had big issues with shin splints. When I ran my first 5K, I was miserable. Now -- I'm getting back into running again and I'm not having issues with shin splints at all. I'm going to guess it's because of my spin classes that I take twice a week and the elliptical -- I think my legs are a lot stronger. I did another 5K last Thanksgiving and I felt a lot better at the end, too. Also -- running on the treadmill and running outside are totally different, in my opinion. I only run outside. Good luck on your training!

AllonsYtotheTardis

check your form. Landing on your heels will cause shin splits for many people.

also - running outdoors has a lot more impact on your body than running on a treadmill.

hananah89

like above, outside running is more impact. Try the street (safely) or a path with asphalt rather than concrete.

did you get fitted for your shoes at a proper running store? Once I got fitted, my shin splints pretty much went away because I pronate (arches collapse)

Try C25K. Go slow. Even if you think you are slow you may still need to build up a bigger base, which is what C25k helps you do.

RunMyOregonBunsOff

There are stretches that can help prevent shin splints (I won't try to explain but there are lots of youtube videos). Also, slow down your pace and try to avoid having your heel hit first. Heel striking often causes shin splints as well as knee pain. For some people that is the opposite though. Avoid running on sidewalks. See if there are any trails that you can run on that aren't paved. That can really help. Icing will help if you start getting them.

ellybeann

I didnt read all the replys, so you may have this opinion. I run 4-6 times a week and have found that my feet are very sensetive to one particular shoe, If I get the same brand but different style I can feel it in my fet and legs. And if Im going to do a long run or mixed terrain, I wear compression sleves, they seem to help me not to get shin splints. I found them at nomorerack.com for $20 a pair which is cheap. So good luck and I hope you figure it out and continue running!!

RGv2

check your form. Landing on your heels will cause shin splits for many people.

also - running outdoors has a lot more impact on your body than running on a treadmill.

This, and what is your "usual stretches"? Hopefully dynamic (fingers crossed).

sarahmoo12

I get bad shin splints. I went and got how I run analysed (free in a bog standard sports shop close by me) and turns out my feet roll in slightly when I run so I got trainers with rolls bars lol. Still get splints but not as bad as before, I also found the more I keep at it the less it starts to hurt.

RBXChas

check your form. Landing on your heels will cause shin splits for many people.

also - running outdoors has a lot more impact on your body than running on a treadmill.

^Yes!

When I started running, I learned about the mid-foot strike. It changed everything about my running and took away all the shin and knee pain I was experiencing.

Someplace to start: http://www.active.com/running/articles/how-to-find-your-mid-foot

I know it's tough with the snow, but the more outside running you can do, the better. A lot of people train on a treadmill, then do a road race and are shocked that they can't meet the level of running they do on the treadmill. It's so different. I mean, the treadmill is better than nothing if you really can't run outside, but if you can find a safe place to run outside, it's preferable for most runners.

However your form will make a huge difference.

QuietBloom

Have you had your gait analysed at a store that specializes in running? And then been properly fitted for shoes?

cerumens

Another person chiming in for compression sleeves or socks. I purchased cheap Dr. Scholl's compression socks and some Medi-Ped compression socks at Kmart. They made a world of difference for me. I recently ran outside after strictly running on the treadmill and had shin splints for the first time in months. I doubled up the socks and it really helped. I had been wearing just one pair inside. BTW I purchased my hubby some Smartwool PhD compression sleeves on Ebay and he loves them. He has pins and screws in his leg and these give him the support he needs to run without pain.

kinmoratree

What everyone else said, but I would ditch the treadmill entirely. I only run outside. Now, granted, I live in Oklahoma and even in the winter the days are usually in the 40's (though this winter has been particularly long and cold), so I can usually get my runs in if I'm willing to juggle days based on Mother Nature's moods.

If you need to train indoors, use that time to use the bicycle or the elliptical or the stair machine instead. When you can get outdoors, run and don't be afraid to cut your running time in half and build up again slowly. Pushing too hard will just make it take longer for you to get better.

Good luck.

gobonas99

check your form. Landing on your heels will cause shin splits for many people.

also - running outdoors has a lot more impact on your body than running on a treadmill.

^Yes!

When I started running, I learned about the mid-foot strike. It changed everything about my running and took away all the shin and knee pain I was experiencing.

Someplace to start: http://www.active.com/running/articles/how-to-find-your-mid-foot

I know it's tough with the snow, but the more outside running you can do, the better. A lot of people train on a treadmill, then do a road race and are shocked that they can't meet the level of running they do on the treadmill. It's so different. I mean, the treadmill is better than nothing if you really can't run outside, but if you can find a safe place to run outside, it's preferable for most runners.

However your form will make a huge difference.

^THIS!!

One problem is that the "dreadmill" does much of the propulsion FOR you (unless you're using a non-motorized TM)....so you actually work harder when you run outside (but you'll likely find that once you get used to that extra work, you'll enjoy running outside FAR more than the treadmill...I can't stand to be on one for more than 10-15 minutes, it bores me to tears...but I can run for over an hour outside).

So...if you didn't do it when you got your new sneakers, go to a running store and have your gait analyzed to make sure you are wearing the proper shoes for your gait (you could have 20 different people, wearing 20 different running shoes, what works for one most definitely does not normally work another - gait analysis is KEY)....check your form (make sure you're landing with a mid-foot strike - NOT a heel strike) - some running shops will offer free or low cost form clinics to help you work on your form....and SLOW down, both pace-wise and distance/time wise - treat running outside like you're starting from square one (since you do have a "base" from the TM running, you'll be able to build up faster than if you were *actually* starting from square one, but in the long run, you'll be glad you started slow). :happy:

Eric_DeCastro

check your form. Landing on your heels will cause shin splits for many people.

also - running outdoors has a lot more impact on your body than running on a treadmill.

^Yes!

When I started running, I learned about the mid-foot strike. It changed everything about my running and took away all the shin and knee pain I was experiencing.

Someplace to start: http://www.active.com/running/articles/how-to-find-your-mid-foot

I know it's tough with the snow, but the more outside running you can do, the better. A lot of people train on a treadmill, then do a road race and are shocked that they can't meet the level of running they do on the treadmill. It's so different. I mean, the treadmill is better than nothing if you really can't run outside, but if you can find a safe place to run outside, it's preferable for most runners.

However your form will make a huge difference.

that is a good article. I have a set of NB Mimbus that i can practice on. I just don't know about running 1/4 of a mile. that just seems crazy to me. lol

peleroja

Another possibility for you might be an outdoor track. Many of them are made with very joint-friendly surfaces way softer than concrete.

But yeah, if you're used to a treadmill and then hit the pavement, it can definitely hurt because it's so much harder (not in difficulty but in...firmness?) Well-fitting and supportive shoes and a mid-foot strike will help a lot, like has already been mentioned.

samamps88

check your form. Landing on your heels will cause shin splits for many people.

also - running outdoors has a lot more impact on your body than running on a treadmill.

Wrong!
It, MAY cause shin splints.

However the cause shin splints is more commonly attributed to a few things- stopping starting too much on runs, increasing speed or distance too fast, over pronating, or tight calves, hamstings and quads

First things first as others have said have your form asessed (a running shop can do this for you on a treadmill) make sure they fit you correctly in a pair of shoes.

Secondly start slow it is far better to run slower than you know you can but run consistently than it is to run a bit walk a bit

Thirdly give yourself plenty of warm up time and stretch really well afterwards focus especiallu on your calves and hamstings (maybe try yoga it really helps me)

Fourthly work on your core it supports you and takes pressure off your legs as you run

Also final point treadmills are the devil they mess up your form, they generally cause overstriding and they do not promote effective growth of supporting muscles up and down your body

kathystrauss1

Try trail running. I love running on the crushed gravel or hard packed dirt trails at my local parks. It's way nicer on my legs and more fun to run through the woods as well.

melr01

Thank you everyone. I really appreciate the feedback. I will try a different approach including paying more attention to my step. I know my shoes are okay (had them fitted) but I will try to get some help on the rest of it.
In the meantime I am hoping the snow goes away and I can try running on the grass and dirt trails rather than sidewalks.

Eric_DeCastro

I didn't run during lunch but walked 2.5miles and tried the mid-foot strike not as easy as I thought walking but trotted a bit and it seems it will work out for me. I can't wait until tomorrow's run so I can wear my new NB Minbus and try this technique out.

melr01

Sadly I have to wait until the shin splints go away before I can try it out but I'm excited. I feel better knowing that my problem isn't just my problem that others have it too and it is fixable.