Need Advice for a new runner training for a 10K...

Smashleymae10

I have been training for a 10K for about a month now. I was up to running about 5 miles (not straight through, running for a mile and then walking for two minutes). Now I can't even run two miles without getting shin splints. I tend to limp then all day long. I did break my left leg 4 years ago right above the ankle. That was the one that was aching when I started, but now both of them are hurting! I slowed down on the running. Only running like 2-3 days a week and not running as far or fast (5.5 was my fastest so far). I stretch really good now before I start and after. I walk for about 6-10 minutes prior to running to warm up. I have been massaging my shins throughout the day to try and help. I'm just not sure what else to do. I'm going to try and ice my shins now, but I'm just looking for any other advice... I'm really getting discouraged that I will be able to run this 10K in May...

20carrots

You may want to try some walk/jog combos on those runs until you can build up to a longer base. WHen is the race? I'll add you!

court617

Stretching and ice will help but I would take a look at your running sneakers. I had TERRIBLE shin splints in college. I went to a running store, had them look at how my foot hit the ground while running, and check which sneakers were the best for my foot/strike. I do a lot of research when I buy my sneakers now and haven't had shin splints in years. So I'd really start with questioning your sneakers and see if you can get some professional advice!

Smashleymae10

I just bought the new Asics Kayano sneakers! That's what they advised at Scheels. I have flat feet. I tried the Mizuno Nirvanas, but those were just not comfy for me.

court617

I'm not sure what Scheels is. Is that a running store or just an athletic store? I don't like to go to the people at places like ****s, Academy or Sports Authority only because I don't know if they hire runners to work the sneaker section. I'd bring those sneakers that you just bought to a running store and see if they can tell you. The people working in stores specifically for running are usually runners themselves. They're professionals. A lot of times they'll put you on a treadmill or take you outside and watch how you run and take everything into account. I love buying running sneakers but it ends up being quite a production. You find out that there are certain brands you can't run in, even if they boast the same exact things as another brand. But whenever I talk sneakers I always recommend a running store. Also, if the sneakers are OK, they probably have better advice for you than I do :-)

court617

It's funny that they starred that word, thinking I cursed :-) I didn't... D___k's is a real sporting good store!

astrampe

Shoes are number one - but if you had that sorted out, make sure you do walk/run breaks....one minute walking, 10 minute running SLOWLY! i had my PR in the 10km doing just that....It works...
make sure you do not overtrain - with shin splints, running 'through it is dumb, - it will lead to stress fractures, that will put you on the sideline for months....
good luck!

seebeachrun

Lots of stretching and I agree checking the shoes may help. I bought shoes that force my feet to land midsole and my shin splints went away. Now I am dealing with a lack of stretching issue (i.e. tendonitis in my foot and ankle after my first 10K.)

BrianSharpe

The most common reason for shin splints is trying to do too much too fast. Ice, ibuprofen & stretching and take a few days off then resume your training going a little shorter & a little slower. There are some stretches that you may find helpful at runnersworld.com

+1 at buying your shoes at a running specialty shop. Typically people with flat feet overpronate and usually a motion control shoe (which the Keyano is not) is recommended.

Eaglesfanintn

I had a problem with shin splints for a bit as well. I cut back on my running and would soak my feet/lower legs in a tub of ice water for about 10 minutes after each run. Also stretching - even on days when you're not running you should loosen up with a walk and then stretch.

lizsmith1976

Stretching and exercises for shins are the only way I can keep running - just did my first 10K 2 months ago after a 15 year break from running and then 4 months of getting ready! Now I'm working on a half marathon and also training for my first triathlon.

Stretch - standing up, place the tops of your toes on the floor and lean forward, great stretch for the shins. I do this after every time I run and also sitting at my desk at work because it feels good and keeps them loose.

Exercise - sitting at desk, easy to do at work Hold legs out straight and use your feet to "write" the alphabet in the air.

Also, make sure your calves are stretched and strong. It's funny how sometimes one weak area causes pain somewhere else, ie, weak quad muscles will give you knee pain while running. Best of luck! Feel free to add me if you want! I run several times a week and also fight the little niggling pains that come along with it. It's worth it though for the heart health benefits and massive calorie burn!

SheehyCFC

I agree with everything court617 said - definitely make sure its a specialty running store you got fitted at. It certainly sounds like you are taking the right precautions (stretching, walk/run, etc.), so that seems to be the only thing left I can think of.

JenOman

Shoes and stretching! My favorite stretches for shin splints are sitting on the ground with feet in front and flex and point. And not just a little, as far as you can. Then on your back with one leg bent and the other in the air (or resting on the knee of the bent leg) write the alphabet with your big toe, then switch.

If the splints don't go away, look into compression socks or sleeves. I love mine! I don't have shin splints anymore, but when I did the compression socks were MAGIC!!

Good luck!! And remember not to increase your mileage too quickly, that can also lead to shin splints (or at least that is what "they" say :])

flhedinger

I have problems with shin splints also. The trainer at my gym recommended setting the treadmill incline to .5 or 1 and that has helped me. Also, as other people have said, having the right shoes is important. And finally, if you increased your amount of running quickly, that can bring on the shin splints -- you really have to let them heal and build up your running amount over time. If I remember correctly, you should only increase the total distance you are running by 10% per week. I followed those tips and got up to running a half marathon (with walking breaks similar to what you describe). That was a couple of years ago, and now I'm starting to get back into running again and am forcing myself to take it somewhat slowly. Good luck!

docsallen

Ditto to what everyone else said. Also, on what type of surface are you running? If possible, run on a surface that has a little give - treadmill, dirt, track; not concrete. I had shin splints years ago and I don't think running on concrete caused the shin splints, but while I was getting over them, my coach recommended running on softer ground and it helped a little.

brittdaw32

Also try to run on softer ground like a dirt road compared to pavement. I run on dirt roads all the time and when I switch to pavement or concrete I really notice a difference! And ice after every run and if you have a day off. Lot's of ice should help on top of the sneaker issue that was mentioned.

Frayed_Ends

I too started running not long ago, some of the most helpful advice I was given:
Shoes, stretching (before and especially after), ice (after), and most importantly, work on proper form while running. There are a lot of videos online to show you how.

It'll get easier, just take it easy and rest your legs a lot. Slow easy paces worked better than alternating pushing hard, then walk, then pushing did for me. I found nice slow paced songs on jog.fm that I could walk or jog really slowly to, then kept upping the pace of my songs/jogs.

Good luck!

brandyk77

Yeah Scheels is a great store - not a specialized running store - get to one of those

btw - If you are in Fargo, there is a running store not 2 blocks from Scheels. St Cloud - just drive down to the cities. Gear west in Long Lake (on 394) has a great gait specialist.

1) toe taps - strenthen those muscles
2) make sure you are not overstriding
3) compression socks will help
4) make sure you are not overstriding

Smashleymae10

Yeah Scheels is a great store - not a specialized running store - get to one of those

btw - If you are in Fargo, there is a running store not 2 blocks from Scheels. St Cloud - just drive down to the cities. Gear west in Long Lake (on 394) has a great gait specialist.

1) toe taps - strenthen those muscles
2) make sure you are not overstriding
3) compression socks will help
4) make sure you are not overstriding

Yeah I was in Forks at Scheels. A friend went to the Fargo Running Store and wasn't impressed with the service they got, but maybe it was just that person. I might be worth a shot... I'm two hours from Fargo still, but again it might be worth it. It sucks spending $150 on shoes thinking they will be the best for you and convincing yourself to spend the money because it's worth it and then it back firing anyway...

I've been running on the treadmill mostly, but have tried on a dirt/gravel road. I could barely make it home the other night when I ran cuz my shins were so bad, but I think I already injured them on the treadmill the day before...

jensenta3

Shoes are the most important! Make sure you have running shoes. Stretching and job/walk combos are the other important thing until you build up your endurance!

Eleisabelle

Go to a running store, not an athletic store. They didn't recommend a good shoe for you. I had major tendon issues in my left ankle when I first started. After letting that heal for six weeks (*sad*), I went to a running store and I have not had the problem since getting the right shoes.

However, as hard as it might be to admit, you might need a little rest time to let your muscles heal. They have to have that time or you will just do more and more damage as you run, even if you do go slowly. But don't dismay--even if you take a week off, you'll still be in pretty good shape for the run. Just stick to training slowly--don't push yourself harder than your training plan recommends.

And from your comment about running two days in a row, I suspect you might indeed be pushing yourself too hard. As a new runner, I hurt myself when I didn't take rest days. Every other day worked for me. Your muscles are still adjusting to running. Don't force them to damage themselves just to get through your distance. Take your time.

You can still do it, I have no doubt! The right shoes, and a little time to heal, and you'll be right back to it!

josavage

You need to take some time to rest and go get properly fitted for new shoes. Whenever my shins start to hurt, I know it's time for a new pair. You can use the other pair you bought for cross training. Your running shoes should only be used for running so it's helpful to have another pair for other activities.

FindingSamMon

I have a similar problem, but only when I run on the treadmill. When I run outside, my shins are fine. I'm going to be taking some of the advice here as I too have a 10k coming up!

BerryH

Hi, there's a lot of sage advice on shin splints already been posted on this thread:
http://www.myfitnesspal.com/topics/show/549474-running-question

My contribution was as follows:
First of all DON'T PANIC! These aches and pains are perfectly normal when you start or restart running. When you're sure you want to get more into running you absolutely must get properly fitted for the right shoes at a specialist running store, but most problems can be addressed through technique.

Many new starters deliberately land on their heel and roll through the foot even if this is not the most natural action for them. This can strain the muscles in the front of the shin as you pull your toes up, especially if you run on the treadmill at a constant gradient, and jar through the length of your leg, then strain the calf as you push off. Let your leg swing naturally forward so your foot lands underneath, not in front, or your body. You may find you land more naturally on your mid-foot.

Next, repair the strain with rest, ice and ibuprofen and stretch. A great stretch if to kneel down on your feet and lean backwards. To strengthen the muscles, kick off your shoes under your desk and write out the alphabet with your toes.

But the main point is as your body gets used to running, these aches and pains will gradually dissipate.

Here are my beginner's running tips, including some ideas on shin splints. Hope they help! flowerforyou
http://www.myfitnesspal.com/blog/BerryH/view/20-things-i-wish-i-d-known-about-running-when-i-started-103936

SueInAz

I was going to post but Berry beat me to it. :flowerforyou:

All I can do is reiterate what's been posted so far. Causes of shin splints are:

1. Wrong shoes for your running style
2. Too hard running surface (don't run on concrete)
3. Running too often (more than every other day) or doing other high impact activities on the days between
4. Running too far, too soon (more often than a 10% increase in distance)

Fixing any and all of the above should resolve your shin splints. In the meantime, ice, rest and stretch.

brandyk77

Fargo Running Store - i've never bought shoes there but I have bought gear and been happy with them. however, it is highly dependent on who you get. Most running stores will have a liberal return policy as well. Inquire about that.

Side note: are you doing the Fargo 10K? I'm coming up for the full. Love that race!

yesthistime

http://www.myfitnesspal.com/groups/home/94-long-distance-runners
http://www.myfitnesspal.com/groups/home/47-happy-feet-runners-unite

mes1119

you may need some better shoes!

go to a running specialty store and they will fit you for a new pair that matches your running stride and such.

bbysars

I don't think resting has been stressed enough, I had shin splints and even with the right shoes it wouldn't go away so I had to sit out any stressing exercises and had to use the elliptical or the bike. Take a week off running and you'll be fine.

IzzieLee

Agree with everyone on the shoes and also taking a rest day between runs. I have also found that wearing compression sleeves on my lower legs keeps my muscles nice and warm and they hurt alot less. You can give that a try too.

aliciaann16

I don't think resting has been stressed enough, I had shin splints and even with the right shoes it wouldn't go away so I had to sit out any stressing exercises and had to use the elliptical or the bike. Take a week off running and you'll be fine.

i agree with this. i had issues w/ shin splints a month into running. i didn't want to lose too much time resting so i added in spinning. it helped my shins heal and i still got the cardio conditioning i wanted. now i find if i run every other day my shins don't hurt and my runs are better. doing some yoga for flexibility has also helped. aside from that ice and ibuprofen. good luck!