Advice for a new wanna be runner.

jbrookeh

I just started doing Couch 25K (literally-I just completed day 2 of week 1 today). However, today my shins were killing me. I have always battled with shin splints no matter what size or how fit I was but, I really want to continue this journey. I tried doing it the right way...I walked for 30 days doing 3 miles a day. Finally built up a good amount of endurance and decided to start the C25K this past Monday. Does anyone have any advice on how to deal with shin splints? I have also been continuing my 3 mile walk on the 2 days between my C25K days. Am I over-working my legs?

suejonestx

Double socks helped me, or one pair of really thick socks.

ProjectTina

For me stretching before (and after of course) running really helped. A general tip is to buy properly fitted running shoes as well. I had shin splints when I started C25K, but I'm at week 9 now and I'm not bothered anymore.

If you do a search on the forums, there is lots advice to be found on this topic :-) Good luck!

cecilialee71

have your running shoes checked...go to a running specific store, like the Running Room and ask an expert. I only get shin splints when I run in old shoes, or shoes with bad support.

gmjminsz

Rest - you need to recover adequately or they will come back.

Also avoid tarmac for a few weeks and stick to grass, which is far less harsh on the legs/joints. Then alternate grass/tarmac, before going back to tarmac (if that's what the event's held on).

For marathons, I do about 60% of training on grass to avoid shin splints. Good luck

ReneeElizabeth26

Take an icecube and rub it up and down your shifts after you run. It will help. I used to be a runner and this def was a help!

TheMadameMorris

I have the same problem! Go to your local running store and get fitted for proper shoes if you haven't yet! This should help a lot. My shin splints are so bad that I changed the program and am running only twice a week and taking 4 runs to complete a week. Let me know if you come across any other good advice!

runningfromzombies

I have the same problem! Go to your local running store and get fitted for proper shoes if you haven't yet! This should help a lot. My shin splints are so bad that I changed the program and am running only twice a week and taking 4 runs to complete a week. Let me know if you come across any other good advice!

^This. Good shoes work wonders. I always, always had issues with shin splints until I went to a running store and got fitted for a shoe that properly supported my arch. Since then, I've had them only once, and two days of rest and ice got them sorted. (: Good luck!

jbrookeh

Thanks for the input! I was afraid it was shoe problem but I hope it's a shoe problem b/c that I can fix.

GenZoe

Remember as we train our body gets inflamed and injured. You also want to accomplish a goal. Change your training to walk/run intervals until you are able to possibly run the whole distance. Utilize different therapies to help your healing process. As stated in a prior post stretching is key. Also ice and other types of therapy as ultra sound, magnetic or massage. I recommend finding a massage therapist, athletic trainer, chiropractor or physical therapist to help you in finding the right help and proper techniques to help with your stretching and training. Good luck and never give up!!

TeslaJoule

Try putting the incline up on your treadmill, just 0.5-1.0%. This should take the pressure off your shins and put it into stronger parts of your legs. Also, read "What Comes First Weights or Cardio?" It's a great book by an exercise science PhD who uses the newest research to answer basic exercise questions. It answered a lot of my questions since I just started running too. Good luck!

Jambe

Practice your posture or you will probably hurt yourself. Shoulders and Back come to mind. I had a really bad shoulder ache that took several months to heal just from running with bad posture ( like holding onto the rail while you run/walk and not leaning properly or using your arms in the right motion ) Try to work on your ab strength so you decrease the strain on the rest of your body Run on at least 1% incline.

If you have the option... swim instead At least until you get into a little better shape. Lot less impact. Just to start then you can work into running and probably have built enough strength in your core / lower body from swimming that you won't get any pains. Even just a few weeks of swimming will do a world of a difference. It did for me

jbrookeh

This is all great info! Thank you everyone. I'm going to get fitted for running shoes in the next week or so. I don't run on a treadmill, I run outside exclusively. So I will try and stick to some sort of incline. I do notice a difference when running on flat sidewalk vs. uphill sidewalk. I need to do a better job of stretching and have a friend with a degree in sports med who is willing to assist me with proper stretching so hopefully that will help as well. This is all new for me and still exciting and I'm really wanting to do it the right way so I can avoid injury and continue to work toward my goal. Thanks again.