Runner's Advice

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jhunn123
jhunn123 Posts: 100 Member
in Fitness and Exercise
Can someone give me some running pointers? It seems no matter how long a rest to recover my legs, 10 minutes into my run my shins/muscle on front of lower leg are really hurting. I know I am a heel-striker when I run because my gait is so long, but I am not sure how to fix that. Any help?
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  • LoraF83
    LoraF83 Posts: 15,694 Member
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    Have you been fitted for shoes?

    If not, go to a specialty running store and have a proper fitting. Buy the shoes they recommend. It should help with your pain.
  • Quibeful
    Quibeful Posts: 29 Member
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    If you are a beginner or have been out of the activity for a while, then shin splits come at the beginning. Oddly enough the pain is caused by understretched lower leg musscles. So if you spend a little more time concentrating on stretching the calves and hamstrings you will feel the difference. As well, I recommend massaging the pain after a run. These is just what I do.
  • PitBullMom_Liz
    PitBullMom_Liz Posts: 339 Member
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    You answered it yourself - you stride long so you heel-strike. Take quick, short steps. You should land on your feet while they are under your body. Doing this should pretty naturally switch you to a mid-foot strike and stop your shin splints. And yes, you will feel like an idiot taking these quick steps until you get used to it. :-)
  • MikeyD1280
    MikeyD1280 Posts: 5,257
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    100000% it's the shoes, I run how you run, long heel-to-toe strides... the shoes make the difference..
  • yoovie
    yoovie Posts: 17,121 Member
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    warm up longer, I usually walk a half mile or so before I start running. I also used to stop at the halfway point, sit on my heels for a minute, then sit on a bench, stick my feet out and trace the alphabet with my toes in the air. Makes the pain stop. it will go away though. Also- do your running shoes have super thick soles?
  • sevsmom
    sevsmom Posts: 1,172 Member
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    Shoes. . a must. Look for a low heel to toe drop. Mine are about 5mm compared to over 14mm from my old shoes.

    Google midfoot/forefoot striking. . .I had switch from heel strike to forefoot this summer. Big transition, but worth it.

    DO NOT neglect stretching!!! Gotta stretch the hammies, quads, hip flexors, calves, and achilles!!! DO NOT neglect this.

    Do not add too much distance too quickly (my biggest rookie error).

    Ice the area after each run for 15 min. . .this has helped me immensely.
  • RunsOnEspresso
    RunsOnEspresso Posts: 3,218 Member
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    This is contrary to most advice/training but stretching before running. If I don't do that, I get shin splints bad because of my calf muscles.

    Also, for me it's a sign I've run on my shoes too long and need new ones.

    And I agree, maybe you ned to walk a little bit before running. If I don't walk at least 5 minutes before I will get shin splints.
  • jhunn123
    jhunn123 Posts: 100 Member
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    They are relatively thick shoes but I wouldn't say they are really thick. I probably could use some shoes with more padding to absorb the impact on landing. I am pretty tall and have long legs, so taking a shorter stride is really hard for me. My stride is about 3 to 3 1/2 ft at a slower jog pace and about another foot at sprint. I am in relatively good shape, but I have been out of running for awhile because of the annoyance of my legs always hurting. It is more the anterior tibialis muscle that hurts than the actual shin. I would say on a given run I stop because my anterior tibialis make me stop more often than because I am tired and spent from the run. It's annoying because I enjoy running, and biking isn't really an option where I live unless I want to get hit by a car.
  • yoovie
    yoovie Posts: 17,121 Member
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    Im really tall and all legs as well - 37" inseam, my gait is 3.5-4 ft - I had to stop wearing cushioned soles because they were making ti worse, I switched to a half inch or thinner sole and dont have the shin splints anymore and the balance is worlds better. All that stabilizing on the cushioned sole was wreaking havoc on my legs.
  • jhunn123
    jhunn123 Posts: 100 Member
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    Im really tall and all legs as well - 37" inseam, my gait is 3.5-4 ft - I had to stop wearing cushioned soles because they were making ti worse, I switched to a half inch or thinner sole and dont have the shin splints anymore and the balance is worlds better. All that stabilizing on the cushioned sole was wreaking havoc on my legs.

    Good advice. Would you all recommend a "minimalist" shoe or just a really light running shoe?
  • jhunn123
    jhunn123 Posts: 100 Member
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    on a slightly seperate topic, what are some good music tracks for running?
  • mlb929
    mlb929 Posts: 1,974 Member
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    I use the ChiRunning form, it's shorter stride, you train with a metronome for shorter cadence, and less heel strike. I've learned alot about body sensing, knowing where my feet are landing and how, and a good way for me to run up or down hills. Form isn't as discussed in most running books as things like speeds, foods, training plans. The ChiRunning worked for me, I know also do Tai Chi because I liked the idea of focusing and mobility.
  • Trechechus
    Trechechus Posts: 2,819 Member
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    Can someone give me some running pointers? It seems no matter how long a rest to recover my legs, 10 minutes into my run my shins/muscle on front of lower leg are really hurting. I know I am a heel-striker when I run because my gait is so long, but I am not sure how to fix that. Any help?

    I'm a heel-striker, too. Make sure you have REALLY good shoes and try to shorten your stride.
    on a slightly seperate topic, what are some good music tracks for running?

    I listen to all kinds of weird things when I run my favourites are

    "Don't Stop Me Now" -- Queen
    "After Today" -- The Goofy Movie
    "Umbrella" -- The Baseballs
    "Larger than Life" -- The Backstreet Boys (yeah, yeah. I know.)
    "Pandemonium" -- The Pet Shop Boys
    "I'm Just A Singer in a Rock and Roll Band" -- The Moody Blues
    "International Love" -- Pitbull (and unfortunately Chis Brown)
    "Stereo Hearts" -- Gym Class Heroes
    All kinds of stuff by Erasure
  • jhunn123
    jhunn123 Posts: 100 Member
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    Can someone give me some running pointers? It seems no matter how long a rest to recover my legs, 10 minutes into my run my shins/muscle on front of lower leg are really hurting. I know I am a heel-striker when I run because my gait is so long, but I am not sure how to fix that. Any help?

    I'm a heel-striker, too. Make sure you have REALLY good shoes and try to shorten your stride.
    on a slightly seperate topic, what are some good music tracks for running?

    I listen to all kinds of weird things when I run my favourites are

    "Don't Stop Me Now" -- Queen
    "After Today" -- The Goofy Movie
    "Umbrella" -- The Baseballs
    "Larger than Life" -- The Backstreet Boys (yeah, yeah. I know.)
    "Pandemonium" -- The Pet Shop Boys
    "I'm Just A Singer in a Rock and Roll Band" -- The Moody Blues
    "International Love" -- Pitbull (and unfortunately Chis Brown)
    "Stereo Hearts" -- Gym Class Heroes
    All kinds of stuff by Erasure


    What am I supposed to be looking for in a shoe?
  • bridies01
    bridies01 Posts: 57 Member
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    Do you have The Stick or Tiger Tail or something similar? Even a rolling pin would work. Once or twice a day, use it to roll out your calf muscles (both in the back and along the front inside/outside of the shin).

    You can adjust your gait. I used to be a heel striker and a PT told me to simply start landing mid foot. It feels a little goofy at first because you feel like you are leaning forward more. Let your foot strike under your hips. I don't think being tall means you have to be a heel striker, my husband is 6'4 and has a mid foot strike (the only time he has a hard time with this is running on a treadmill).

    Also, get a resistance band and wrap it around your foot and have someone sit in front of you and hold the band. With your leg extended straight out in front of you, flex your foot back towards you. Do this with your foot straight, your foot slightly turned in, your foot slightly turned out, 10 times each. This will help strengthen the muscles.

    Hope this helps, those exercises really helped me when I developed shin splints.
  • LesliePierceRN
    LesliePierceRN Posts: 860 Member
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    Also try using a foam roller for myfacial release.. it hurts like the ****ens, but will help break down that tightness in the areas you need it most.
  • RenewedRunner
    RenewedRunner Posts: 423 Member
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    My songs are pretty eclectic:
    Queen-Fat Bottomed Girls, Bohemian Rhapsody
    Kanye- Stronger, Gold Digger
    Nickelback- Burn it to the Ground, Something in your mouth, animals
    Flogging Mollies- Salty Dog
    Drop Kick Murphy- Hang Em High
    AC/Dc- Back in Black, Highway to Hell
    Beck-Loser
    Green Day- a lot (oooh 1990s I miss you)
    Jet- Are you Going to Be my Girl, COld Hearted Beezy
    Clutch- Mob Goes Wild, The Regulator
    Korn-Nacissistic Kannibal
    Flo-Rida- back in Time
    Shinedown- Boom song
    My Darkest Days- Porn Star Dancing
    Billy Joel- Only the Good Die Young
    Evanescence- Bring Me to Life
    joan jett-
    My CHemical Romance- Sing
    Tom Petty- You dont know how it feels
    Drowning Pool- Bodies
    Some Kid Rock
    System of a Down- Psycho
  • NikkiSixGuns
    NikkiSixGuns Posts: 630 Member
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    I'm short (5'-2") but a heel-striker also... When I start to get tired on my runs I fall out of form and my shins hurt, too. I have to remember to pull myself back into form (lean forward slightly, head up, arms at my waist, arms & hands relaxed & not crossing the body) and that helps to shorten my gait & relieve the pain in my shins. If it doesn't help enough, I intentionally take shorter strides & that does the trick.

    Good luck!
  • yoovie
    yoovie Posts: 17,121 Member
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    totally minimus!

    also - hiphop :)

    my fave get up and go starter song is Let It Rock
  • yoovie
    yoovie Posts: 17,121 Member
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    Also try using a foam roller for myfacial release.. it hurts like the ****ens, but will help break down that tightness in the areas you need it most.

    if you dont have tears the first couple times you foam roll youre doing it wrong lol

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