How to jog properly?

Valissa47

I've always wanted to jog but I tend to get shin splints, when I try. I've been walking about 4 miles a day since June and have lost over 20 pounds. I decided I wanted to try my hand at jogging again. I walk a little then I jog a lap, etc. But I noticed yesterday that my shins were beginning to hurt a little again. Is that normal? What am I doing wrong?

Sox90716

It may be your shoes. I recommend going to a running shoe store. They can do a gait analysis and fit you with a proper shoe. Good luck!

AmyRhubarb

Could be your shoes, or just trying to do too much too soon? I've always been a walker - could walk, and walk fast, all day long. Running was another story. I used the c25K program - builds you up slowly and worked great for me!

Valissa47

What is the best running shoe in your opinion?

Kjngrrl

Try this...
http://www.runnersworld.com/article/0,7120,s6-240-319--4615-0,00.html
for advice on finding the right running shoe for you.

rlmadrid

It may be your shoes. I recommend going to a running shoe store. They can do a gait analysis and fit you with a proper shoe. Good luck!

Talk to a pro for sure. My own recommendation though, I have both minimalist Nike Free Run and Barefoot Vibram 5-fingers. The Nike's were a good segway, but I still got splints. I'd say you likely need to head towards a minimalist shoe. Go to a store and try on everything. No hyperbole, literally everything. You will know what feels horrible and what feels comfortable.

susjan

Sounds like a shoe issue. Go to a running store and get fitted.

susjan

What is the best running shoe in your opinion?

Everyone is different. I have Asics but they may not be right for you or the next person. Best thing I ever did, find the running store guy who let me try on 25 pairs of sneakers until I found the ones that worked best for me.

weeblex

Might just be your running form, there is another thread started on that

Amh32290

Try doing stretches for your legs before and after you jog and see if that helps, if not then invest in some nice running shoes.

Josee76

I was wearing asics for the longest time because it seemed that runner's loved their asics! I was always in pain. I got fitted... I wear adidas adistars.. I have had no problems since! You need to get fitted!

superrjo

My friend used to get shin splints really badly whenever she did the slightest running. she went to a physiotherapist and they advised some massaging exercises on your shins as well as special insoles. cant remember all the details, my apologies! but if you can go see one, might be worth a shot and as a runner, i definitely would! runnings awesome

jessejames3ball

I have the same problem, due mainly to being a heel striker. From what I understand anyway.

Serephan

I only know this anecdotally, but before you run, try slow, strong foot taps with full range of motion for 15-20 seconds per foot followed by fast foot taps for another 15-20 seconds. In cross country in Jr High we'd run 3-5 mi/day on nothing but concrete and almost no one ever got shin splints. Might be worth a shot - what are you really hurting in the end?

mccrockl

I have a horrible time with shin splints.

I have heard that the problem is common with people who land more on their heels than the balls of their feet and that working on your jogging form can help.

My doctor gave me walking exercises (like walking on my toes for 20 ft then on my heels for 20ft). He also told me to start by jogging shorter distances and to build it up slowly. A physical trainer once told me to put a towel on the floor and scrunch it up with my toes as an exercise to build up the appropriate muscle. The exercises never seemed to make much of a difference for me.

And then, of course, like other people suggested, I have tried different shoes.

My solution has become that running cannot be a primary workout for me. I try to do it no more than twice a week. Even if I feel like I can jog more, I tend to try to stop where my shins will be happy.

Anyway, I am not a doctor (clearly ) and don't really know how accurate I might be, but I thought I would pass on my accumulated "knowledge" (or perhaps "suggestions" would be more accurate).

bgood24

Make sure that you get fitted for proper running shoes.

Avoid a 'heel strike'. Try to just use the balls of your feet (picture yourself running barefoot on concrete as an example- that is actually the proper way to run).

Build up your muscles in your legs doing proper squats, lunges, calf raises, deadlifts.

paperducks

I love Asics as well. They're light weight and fit to the contours of your feet. Stay away from those toning shoes, especially if you're jogging.

AZKristi

Are you properly stretching your anterior tibialis after each run/jog?

http://walking.about.com/od/stretching/a/shinstretch.htm

demery12371

What is the best running shoe in your opinion?

The one that best fits/supports your foot and gait.
There are so many and what may work for other's might not work for you.

I loved New Balance but once i was given a gait analysis/foot measurements I realized that they were doing me more harm than good.
I now have Asics and LOVE them... And no more shin splints for me.

Rseguin80

I just got fitted for a running shoe. It is a PUMA running shoe. I wasn't too sure at first but they are real light and feel great. They are the Biostability shoes and I recommend them

Leigh_b

Do you have low arches (flat feet)? I struggled with shin splints my entire life. I would get them even after running just a short distance. A year and half ago I stumbled across a random article in a fitness magazine about shin splints and it listed low arches/flat feet as a major cause of shin splints. It turns out that those of us with this physical trait over-pronate (our feet turn in) when we run which puts extra stress on the shins and causes shin splints.

If you have low arches look into getting motion control shoes. These are made to help offset over-pronation and consequently, shin splints. After reading this article I decided to give the motion control shoes a try. They cost a little more than regular running shoes - but TOTALLY worth the invesment if this is your issue. I started running in May of last year. I ran my first 5K in August and my first 1/2 marathon in October. This October I will run my third 1/2 marathon.

Since deciding that I LOVE running and want to keep doing it forever, I have gone to a podiatrist and gotten orthotics for my shoes. The motion control shoes worked well for 5K and 10K runs but getting up to the 1/2 marathon level was a bit too much for my extra flat feet and for me it was worth the extra investment in the orthotics so I could continue to run long distances.

WendyTerry420

Or if you find that your shoes are fine, try doing exercises that are designed to prevent shin splints. My friend started these and her problems went away.

Samples:
http://foothealth.about.com/b/2008/05/14/9-exercises-to-help-prevent-shin-splints.htm

StevenDial

bump

tamtamzz

Sounds like you're over striding. Is your stride super long? Are you landing on your heel or close to it? If you have a long, loping gait your shins are going to hurt, then eventually your knees. Shorten your stride, and I bet it will get better. Practice marching in place. This is how your feet should hit the ground.

Running shoes will not compensate for bad form.

I have Brooks Switch 4. I have a pretty high arch, so they are good for that. I have no problems at all.

risak

I've always wanted to jog but I tend to get shin splints, when I try. I've been walking about 4 miles a day since June and have lost over 20 pounds. I decided I wanted to try my hand at jogging again. I walk a little then I jog a lap, etc. But I noticed yesterday that my shins were beginning to hurt a little again. Is that normal? What am I doing wrong?

I suppose it could be your shoes, but I'll give you my experience.

My husband and I adopted a dog that we knew would need at least 3 miles a day of walking. And by walking I mean 3.5 - 4.0 mph. The first year we got such bad shin splints at times I thought my shins were going fall off. It was pretty painful. I can't remember the moment when they stopped but after a while they did stop. And now I can't even get them if I try. It used to happen to me before the dog when I would walk on a high incline, about 3.5 mph on the treadmill.

likeswhiskey

Could be your shoes, or just trying to do too much too soon? I've always been a walker - could walk, and walk fast, all day long. Running was another story. I used the c25K program - builds you up slowly and worked great for me!

I also recommend C25K. I'm on it now and I'm up to running 5m and 3m intervals with walking in between.

jamie1888

Yup, get fitted for a shoe! There are stores that put you on a treadmill and watch your gate, etc. Within each brand (Nike, Adida, Asics) there are different types of shoes... stability, cushioned, etc. So, you need to find out the TYPE of shoe you need, and then try on that type in a few different brands to see what feels best to you.

I need a stability shoe and tried on Nike, Brooks, Adidas, etc. But, found that the Asics Kayano (lots of cushion and stability) feels best to me. When my shins start to hurt after a run, I know that it's time to retire my shoes and get new ones.

HypersonicFitNess

Definitely go to a running store and get your stride evaluated and the proper shoes.

Also, try changing your stride and lightening it. My husband gets shin splints all the time and I can tell you why. When we run together, I have a light stride (like a ninja); he clomps. That's a lot of impact on your bones. Your not stomping, so try to keep your stride light; it takes a lot of practice, but try it. And when you move from walking to running or jogging go in intervals to start to get used to it (say 5 minute walk, 1 minute light job, 5 minute walk 1 minute elevated jog, 5 minute walk, 1 minute light jog, 5 minute walk, 1 minute elevated jog; run through as many cycles as you wish for your total workout). You can pick up a cheap plastic stop watch at any sports store.


Also a check out:

http://www.chirunning.com/blog/entry/body-sensing/

shabaity

there is a shin muscle strengthening exercise lay on your stomach on the bed with you feet just hanging off the edge and press the front of your feet into the matress

Valissa47

Wow, I wasn't expecting to receive such an overflow of wisdom. You guys are great! Thank you so much. I will look into being fitted for shoes and my form needs to be improved based on what I've read. I do have a low arch that tends to fall when I go too long without wearing shoes with an arch in them. But I have another question, I prefer to walk for awhile before I begin to run just to warm my legs up. Can I use the running shoes to walk in as well? Might be a silly question but I don't know...all this is new to me. :-)

yallcallmedeb

I have fallen arches. I was having some problems with shin splints (but only on right side). I was going to try the motion control sneakers but decided to go the cheap route first (and the NOW route) and put my old arch supports in my running shoes. My shins are feeling almost 100% better and it's been less than a week. Right before I put the arch supports in, I tried to pay attention and noticed that I could feel my arches rising and falling with every step that I took. I walk to warm up and cool down and use the same shoes. If I'm just going for a walk, I will put on other sneakers to prolong the life of my running shoes.