How do you Runners do it?

Sj20fame

Hello Everyone,

I had a question for the daily runners, the hardcore 5k, etc Runners.......


I love running, especially in the summer my choice would be taking a jog at the park, and just being free, staying in the Zone and have no thoughts or worries, BUT!, every summer I start suffering from Shin Splints :frown: so I'll have to switch up and do Yoga at home, because my legs hurt too much to jog....I hate working out at home or working out at the gym, especially on beautiful hot summer days. I always say I'll just go to the park and walk since my legs hurt, but somehow I always start jogging and say Ehhh I can get past this pain, and there I am free again!:bigsmile: then the next day I'm hurting! Ouch! So how do you runners do it?! I've bought running shoes from Nike, and they are awesome, but I still get the pains after running for a week straight....Should I just keep switching it up and finding other activities to do while I heal from this? Thanks a bunches!

-Jess

ilookthetype

Better shoes might help, insoles maybe. Make sure you are hydrating and that you aren't pushing yourself too hard too fast. :flowerforyou:

SueInAz

"People with flat feet are especially prone to shin splints. Bio-mechanically, over-pronation is the common cause for medial tibial stress syndrome. It involves excessive inward rolling that causes tibial twisting and overstretching of the lower extremity muscles. Having poor form, such as leaning forward or backward too much, as well as landing on the balls of your feet and running with toes pointing outwards all contribute to the causation of shin splints."

Did you go to a running store and get "fitted" for those Nikes? It's very possible that the wrong shoes are causing those shin splints. If you have any of the above problems, the right shoes should help to correct them.

I have flat feet and had shin splints constantly when I did gymnastics years ago. Running with the right shoes I don't have problems with them at all.

keith0373

#1 is stretching. I do it before every workout. I have trouble with my right calf, but an exercise that works for that and shin splints is to stand on a step with the balls of your feet and drop your heels. Lifing up to tiptoes after will strengthen the muscles and tendons that contribute to shin splints.

I also try not to run on consecutive days, though I do it a lot more lately, and I mix up my workouts. Long, slow runs, short fast ones. (long being 6-8 miles @ a 10 minute pace and short being 5k@ a 7-8 min pace). If you stick with it, the problem will cure itself in most cases.

Brandi424

You should be running every other day instead of every day and you should take your shoes to a running store and make sure that they are the right shoes for you running style.

sociable15

Shin splints are usually caused by upping the training too much too quickly and running in bad shoes. Not even old shoes, but shoes not working with your gait and pronation. Go to a running specialty store and have them study your gait. If you increase your mileage or speed too much too fast, or increase both at the same time, you'll get shin splints as well.

RedHotRunner

In addition to having your shoes and form checked, on rare occasion, you can get shin splints from tying your laces too tight.

Strange but true.....

dreanance

I had horrible shin splints all my life... until I started running, go figure! I credit this to several things. 1. Good shoes, I went to a running store, had a gait evaluation and bought $90 shoes 2. Working on calf and shin muscle strength. I put a stability ball against the wall and lay on my back, I do "gas" pedal pushes with my feet against the ball, also walking on my heels and toes a few minutes each day. 3. Stretching after runs and weekly yoga. 4. At the first hint of any pain ICE ICE ICE.

Hope you get some relief!

momtozmc

I run almost everyday... with no shin splints... stretching... good shoes... good insoles... I got "fitted" at a running store for my shoes and insoles, then got some other insoles from my hospital pharmacy... they are Green Super Feet... and they are just as good as the $70 insoles I got from the running store if not better!!!!

Running shouldn't be hurting you!!!!

L

ericadesiree

dealing with shin splints right now!! i hate them!!! many people have told me to look into new sneakers and to stretch!

DizzieLittleLifter

It sounds like you are doing too much too fast! Running is an addictive sport and leaves one wanting more, that is a problem when your body isn't ready for the more! Your muscles and bones need time to heal in between runs, and you should increase your disntance slowly. Running with proper footwear is also VITAL. If you are serious about getting into running I would go to a running store (Like Roadrunner sports) and get fit for a shoe. Try to find one that will put you on the treadmill to look at you run. I just want to put a warning out there to NOT ignore the pain. A little pain can easily turn in to a stress fracture! Good luck!

bunchesonothing

Running on softer surfaces can help as well.

But shin splints are injuries that should get a little better as you warm up into your run.

I've never personally needed to take off of running to get rid of shin splints. I've just stretched, iced, used compression socks, sometimes changed up my terrain and backed off a little and they've usually gone away.

egam

Get your shoes checked out and stretch your calves ALOT, like more than you think is necessary, more than you think is even reasonable.

staceyseeger

You didn't mention whether or not you went to a specialty running store to get fitted for your shoes. I would highly reccomend it. Also, make sure you are hydrating well, not only with water, but with electrolytes, as well. I use NUUN. Research both of these topics. Good luck!

TS65

Also, make sure to google "run stride video." A lot of shin splints are caused by people "heel striking" instead of landing on the middle of their foot.

Here's one: http://www.damienhowellpt.com/ma_video_analysis.html

Here's a good article: http://www.runnersworld.com/article/0,7120,s6-238-267-268-8210-0,00.html

tam120

I was wearing Nike Vomero 5s, they seemed quite comfortable and cushy but I had shin pain almost constantly especially when I started running outside. Because the tread was wearing off far too quickly I returned them to Nike and went to that sporting goods store ( the one with the same name as the shortened version of the name Richard since MFP thinks it should be censored - REALLY MFP - smarten up) ****s and bought Brooks Ravenna 2s, they were super comfortable and the shin pain was reduced but the left one rubbed the skin off my heel, after trying a few things to fix that problem I ended up taking them back, After my heel healed I went to a running store, he watched me walk and measured my foot, I was wearing a half size bigger than I should have been wearing. He gave me 5 pairs (different brands) to try on and I selected Saucony Ride 4s, They are absolutely fantastic and my shin pain is gone. You may be wearing the wrong shoes. I can't wear my Nike shox for running because they aren't ventilated enough and they also cause shin pain. You can also try compression socks or compression calf sleeves, they helped with the Vomeros to a certain extent but couldn't overcome the fact that I was wearing the wrong size.
Also, ice your shins after each run.

Sj20fame

I had horrible shin splints all my life... until I started running, go figure! I credit this to several things. 1. Good shoes, I went to a running store, had a gait evaluation and bought $90 shoes 2. Working on calf and shin muscle strength. I put a stability ball against the wall and lay on my back, I do "gas" pedal pushes with my feet against the ball, also walking on my heels and toes a few minutes each day. 3. Stretching after runs and weekly yoga. 4. At the first hint of any pain ICE ICE ICE.

Hope you get some relief!

GAIT Evaluation?? Whats that? I would definitly do any kind of evaluation as long as they can help me get rid of this pain lol

ambermichon

I found Asics helped with my feet and shin soreness better than any other shoe as they are designed for running. Also when I get bad shin splints I take several days off to heal and start again. :-)

audradanielle

Go to a running store to get fitted for shoes!!!!

NOLA_Meg

Make sure you are getting enough potassium

mikeyrp

I used to get shin splints really badly. Things that help...

Good shoes, replaced regularly!!!

Warm up, warm down +Lots of stretching.

You can try "Chi Running" (I read the book, apparently the DVD is better) - I find elements of this excellent in preventing injury. The style of the book annoyed me though - get to the details - I don't need your life story!!!

I'm told that the ice thing + hot baths (obviously sequential, not simultaneous) help, but not tried them myself.

fteale

The right shoes are non-negotiable, and honestly, I wouldn't say Nike are right for running. They are great for aerobics, classes etc, but I would only use Asics or New Balance for running. And they have to be properly fitted to your foot shape and gait.

I haven't ever had shin splints, so I am not in the best position to comment, but I did start running from absolutely nothing (hadn't run in 14 years, to running 10k in a few days, so I certainly don't think shin splints are inevitable at all. In fact I don't know anyone who isn't overweight who has had them that I know in real life. As you don't look remotely overweight, it may be something to do with your running style. Do you strike very hard? I really would get your gait analysis done and think about some different shoes.

Sj20fame

You didn't mention whether or not you went to a specialty running store to get fitted for your shoes. I would highly reccomend it. Also, make sure you are hydrating well, not only with water, but with electrolytes, as well. I use NUUN. Research both of these topics. Good luck!

Thanks! No I just went to the Nike store, had the sales guy tell me how good those shoes were, and I tried them on and they felt great, but that was it, you know the salesman doing his job by telling me how great they were etc....:ohwell:

dreanance

I had horrible shin splints all my life... until I started running, go figure! I credit this to several things. 1. Good shoes, I went to a running store, had a gait evaluation and bought $90 shoes 2. Working on calf and shin muscle strength. I put a stability ball against the wall and lay on my back, I do "gas" pedal pushes with my feet against the ball, also walking on my heels and toes a few minutes each day. 3. Stretching after runs and weekly yoga. 4. At the first hint of any pain ICE ICE ICE.

Hope you get some relief!

GAIT Evaluation?? Whats that? I would definitly do any kind of evaluation as long as they can help me get rid of this pain lol

They actually look at your feet, arches, pronation etc and help you pick the right shoe for your foot and how you run.

Also, do you follow a training program at all? Starting really slow and working my way up has helped my body so much. I did c25k, then started adding .5mi/week.

BerryH

I still get the pains after running for a week straight

I think I've spotted your problem! Even "us runners" tend not to do it every day - I have three must-do sessions and one optional one a week.

I agree with the other posters, get fitted properly for the right running shoes and change the surfaces you run on. Make sure you're not using an exaggerated toe-lift to get a heel landing.

Mix up our sessions too. Instead of just going for it each time have a goal - say one distance, one intervals, one race speed.

Also, shin splints is one of those things that "just happen" when you start running and get used to an unfamiliar, high-impact, action. I've written more about it in my beginner's tips, "20 things I wish I’d known about running when I started":
http://www.myfitnesspal.com/blog/BerryH/view/20-things-i-wish-i-d-known-about-running-when-i-started-103936

SueInAz

GAIT Evaluation?? Whats that? I would definitly do any kind of evaluation as long as they can help me get rid of this pain lol

Gait is the pattern of movement of the limbs during locomotion over a solid substrate. You should have it evaluated to find the right shoe.

Sj20fame

I had horrible shin splints all my life... until I started running, go figure! I credit this to several things. 1. Good shoes, I went to a running store, had a gait evaluation and bought $90 shoes 2. Working on calf and shin muscle strength. I put a stability ball against the wall and lay on my back, I do "gas" pedal pushes with my feet against the ball, also walking on my heels and toes a few minutes each day. 3. Stretching after runs and weekly yoga. 4. At the first hint of any pain ICE ICE ICE.

Hope you get some relief!

GAIT Evaluation?? Whats that? I would definitly do any kind of evaluation as long as they can help me get rid of this pain lol

They actually look at your feet, arches, pronation etc and help you pick the right shoe for your foot and how you run.

Also, do you follow a training program at all? Starting really slow and working my way up has helped my body so much. I did c25k, then started adding .5mi/week.

No I don't have any kind of training program, I've been jogging, and I wanted to work my way up slowly, and eventually make my running time longer, and then sign up for a 5k one day! I don't feel I'm anwhere near that:blushing: , and these shin splints always seem to hold me back, so I will definitly see where they do Gait evaluations, because I don't think they do that at our local Nike store.

jillybeanruns

Buying brand name shoes means nothing. Absolutely nothing in the world of running. Your Nikes are no better suited for running than the $20 Champion shoes you get at Payless if they're not a good fit for your gait, arch type, etc..

Go to a running store and get a gait analysis. Ice massage + stretching (calf stretches are a MUST) + new proper shoes will get you where you need to be. Slow and steady mileage increases are what you need. Don't burn yourself out mentally or physically.

I think Nike has crap running shoes personally. I have loved Mizunos in the past, but currently am a lover of the Asics 2160s and the Brooks GTS series. If they say you need a stability shoe (both mine are lightweight, by choice) than I would steer you in the direction of both these models. BUT ONLY if they tell you that...you could do more damage running in the wrong type than you have done running in those Nikes.

Sj20fame

I still get the pains after running for a week straight

I think I've spotted your problem! Even "us runners" tend not to do it every day - I have three must-do sessions and one optional one a week.

I agree with the other posters, get fitted properly for the right running shoes and change the surfaces you run on. Make sure you're not using an exaggerated toe-lift to get a heel landing.

Mix up our sessions too. Instead of just going for it each time have a goal - say one distance, one intervals, one race speed.

Also, shin splints is one of those things that "just happen" when you start running and get used to an unfamiliar, high-impact, action. I've written more about it in my beginner's tips, "20 things I wish I’d known about running when I started":
http://www.myfitnesspal.com/blog/BerryH/view/20-things-i-wish-i-d-known-about-running-when-i-started-103936

Yes I guess I should slow my roll huh? :laugh: but I love running!:happy: I will have to set my mind on rest days, because sometimes I get carried away with my own legs! hee hee

jjgirl76

1. Go to an actual running store and get fitted for shoes. They will be pricey, but totally worth it if no more shin splints. (my personal favorites are Asics brand. my sis-in-law only buys saucony. Find the shoe that works with your foot. Just because it is Nike, doesn't mean it is *your* perfect shoe)
2. Where are you running? Pavement (asphalt) over Cement sidewalks. Cement has no give and is very bad for shin splints. Find a park with a running trail (ground even better than pavement)
3. What is you stride? Shorten it. Usually you can get a lot of shin splints from striking too hard on your heel. Which is usually caused by too long, out of control stride.

Good luck and good running.

CALake

Definitely take a break from running every other day to give your legs a break. I know some people do run every day, but I figure it's like weight lifting- you never do the same muscle two days in a row! Try biking, swimming, kickboxing, something else on your off days.

And your Nike's aren't necessarily the problem. Every brand is different and fits a different type of foot. Nikes are the only kind I can wear- other people hate them. But I would go with all of the other suggestions and go to a "real" running or sports store, not one of the big name or big box types.