New to running....

kit8806

HELP!!! I've been getting the itch to pick up the pace and jog/run! I tried this in the spring, and I think I landed myself shin splints.. Any tips for a newbie to running?? I don't want to end up like that again, I could barely walk for almost 2 months, which left exercise to a bare minimum for me, if at all.. I hear different stories of whether I should stretch before running or not.. I do stretch after, usually (I'll admit, not always the best in that field) but anything I should make sure I do, or keep from doing???

Thanks so much!!

tinad120

Have you tried "running" on an elliptical- it has a much lower impact on your body.

capnrus789

Find a couch to 5k online training program. It may seem slow, but it will slowly build up your muscles and hopefully avoid injuries. I'm following one right now and it's working great.

fuselighter

Start gradually to prevent shin splints. What I have heard is never increase distance by more than 10% per week. I've never done the couch to 5k program, but hear it is good. Also, get fitted for running shoes at a running store (not a sporting goods store but a running store).

kit8806

tinad, I don't "run" but I do a pace around 5.5 mph on the elliptical, just doesn't get that running itch though! I'll have to push more maybe?

capnrus, thanks! I will def look into that! Are there any that work better than another, or are they all about the same?

meg7399

You need to start off slow. 5.5 on an elliptical may be too fast for running. All a shin splint is is over use of muscles that are two tight and in a sense pulling away from the shin. MAJOR stretching before any run is key. Also, I wear compression socks that go up to my knee and prevent shin splints.

allison0820

Find a couch to 5k online training program. It may seem slow, but it will slowly build up your muscles and hopefully avoid injuries. I'm following one right now and it's working great.

This ^^^ I am doing C25K myself and I'm not a runner...feel free to add me.

dshearrer

I to am new to running (walk/slow jog :-), I am doing the couch to 5K...I must admit i found it a bit slow getting started but i am avoiding injury.

simplyeater

C25K was perfect for easing the muscles into running form. I had some mild shin splints in the beginning but they faded after a week or 2. I think you just need to slowly build up to longer distances. Now I can run 5-6 miles with no major issues.

KrissyKris10

You need to start off slow. 5.5 on an elliptical may be too fast for running. All a shin splint is is over use of muscles that are two tight and in a sense pulling away from the shin. MAJOR stretching before any run is key. Also, I wear compression socks that go up to my knee and prevent shin splints.

this^^^ i highly recommend going to a running store. they will get you fitted for the right pair of shoes and analyze your gait. Wear those compression running tights/socks. also, work on improving your turnover to increase pace instead of trying to lengthen your stride.

jzammetti

Get your gait and pace evaulated by a running shoe store. It is typically free and they will tell you exactly what shoes will work for your feet and the way you run. (I was skeptical and had two different stores do the evaluation - got the same recommendation from both).

helengetshealthy

The couch to 5k programme is the best! They're all essentially 5 mins walking warm up, then alternate 1 min jog/run with 90 seconds walking, 8 times. Definitely try it - you can get charts to print off or apps on your phone, or mp3's to listen to that alert you when to run and when to walk. Go for it!

ipsamet

I second (or third?) heading to a running store and getting fitted for shoes. The right pair of shoes can make ALL the difference. And find an actual running store if you can - they'll take the time to check out how you walk and run and make sure you get the right pair.

omma_to_3

Shin splints can be avoided with the right shoes. Go to a running store and get fitted. When I started (with fancy new running shoes I bought online) I developed shin splints. Then I went to a running store and got properly fitted. No more shin splints.

You shouldn't do static stretching before a work out. It increases chance of injury and is just unnecessary. Do some dynamic stretching, or just some walking, etc. I just do walking warm ups, and then do static stretching of some problem areas at the end. Static stretching before running (or working out in general) is very old school and NOT what is recommended now.

glonigan

You might all look into either the POSE Running System or Chi-Running to look at your running form, which should help in preventing injury. Also, make sure you switch up your training to give your body time to rest and recoup after your runs. Best of luck to you.

sarahc001

BUY COMPRESSION SOCKS!! I cannot tell you how helpful they are. I went from not-at-all-a-runner in March to 120 miles in May with no issues wearing them....then decided that I didn't need to bother and I was tired of doing laundry frequently (the socks are about $50/pair) and wearing knee-high socks when it was 90 degrees out. Just two weeks later I had an achilles issue that derailed me for about a month. Back on track, ran my first half marathon in August and training for a full marathon this March. I never run without them now (even though I have to admit, they look pretty silly....especially in summer with shorts.)

I wear these:

http://www.amazon.com/CEP-Womans-Running-Compression-Socks/dp/B003EIKBZY

Best of luck to you!

chay69424

a few things you may keep in mind:

stretch before and after every workout that you do. Have a good pair of running shoes, and make sure you're running correctly. Heel-toe. I used to get shin splints until I bought the Reebok Zigs, it also matters what kind of socks you wear... and also if you can try to run on treadmill at first, or do elliplitcal before running outdoors... or if you can run on a trackfield, it will help you because the turf feels good when you run. I'd suggest that you do joggin first running equals to a speed of 6mph, if you're doing less than 6mph, then you're jogging good luck!

profgal43

The best advice I can give having been in your shoes a few months ago,and contemplating running again at 48, is go to a running store and get fitted for some really good running shoes. They have made all the difference for me. Starting on the treadmill can help too. I ran on the treadmill for the first few months and I think that got me off to a good start. Just ran my first 5k and getting ready for the next this weekend.

Scottish_charlene_84

Good to start on a treadmill and gradually work your way up to road running. Also, make sure u have decent running shoes as these will make a huge difference

sujenwujen

GOOD SHOES!

If your shoes are more than 6 months old, and you're starting to run on concrete, you probably need new shoes. That padding & foam can wear out, and that can lead to shin splints. "They say" you should go to a fancy running store & be properly fitted into a pair of $100+ shoes. However, I'm usually happy with the $35 clearance shoes, as long as I don't let them get too worn out (and I usually go for more than 6 months, but you're not supposed to!)

majormite

I always stretched and just ran until I needed a break. Maybe walk a tenth of a mile and then run a tenth? Whatever works and keeps you from hurting yourself. My body always tells me when it's time to stop, which right now isn't long.

Eventually you'll build muscle and stamina and you'll notice you're not stopping as often.

that's my completely unprofessional, non-medical opinion

naculp

I agree about going to get fitted for proper shoes at an actual running store. That's an important step, right along with how you land. Shin splints are often a result of over-striding, so when you do get a chance to run make sure you try to land your feet underneath your body, not out in front. Kinda hard to explain, it's just one of those things you pick up on.

Also, I second the motion for C25k. Excellent program to start with! Best of luck to you.

P.S. - That "itch" will get worse the more you run, until being excited about your first 5k turns into excitement for your first full

jensenta3

Start off slow, GOOD SHOES IS A MUST, and be sure to stretch!!!!!

Yunnieh

Start by walking the route you think you could run everyday. Plan your stops and how many times you would run a day, how many calories you would burn. I run a track back and forth 2 times a day and it takes 40-60 minutes. Don't put pressure on yourself, if you tired and you want to stop - stop. By walking you can burn the same calories like jogging, but it takes longer. I don't know any tips - sorry. I just think that you should eat something before running or elseway you'll get tired easily. (: To practice running, instead of walking to your favorite market, run. See how you feel. I improved my running over a week and I can sprint and run long distances easily now. It's nice for your heart and it's the best way to burn calories without paying for the Gym.

MtnKat

I agree with good running shoes. They are a must for runners (and not just any shoes either...but shoes that were specifically made for running). It's best to get fitted, but you can figure out what shoes to you need on your own (runnersworld.com is a good place to start).

And the elliptical is NOT a good trainer for running (though it's great for cardio). It uses a different set of muscles than running.

C25k is probably the best running program out there to teach you to run (I've done it twice). You can get free apps or podcasts for it that tell you when to start and stop.

If you stretch before (which I don't), you want to use dynamic stretches (meaning you move your body to stretch, like swinging your arms back and forth). Save the static stretches for after the run.

Also, it doesn't matter what speed you run....you are a runner. Forget the post that says otherwise. In the beginning, just worry about building endurance....the speed will follow later.

Good luck!

bluefox9er

Good to start on a treadmill and gradually work your way up to road running. Also, make sure u have decent running shoes as these will make a huge difference

Treadmill..?? Seriously??

Get fitted with the right running shoes, get a c25k app for your smartphone and give it a go... OUTDOORS. The treadmill is not the same experience. We were not meant to run on treadmills. If you find c25k to be difficult, start power walking for a couple of weeks, then try again. Also, revisit any part of c25k until you are ready to tackle the next part of the program.

Focus on running at the most comfortable pace you can manage.. Pace is the least important thing right now, but it will come in time.

Good luck and have lots of fun!

BerryH

Here are my beginner's running tips, some of these might help:
http://www.myfitnesspal.com/blog/BerryH/view/20-things-i-wish-i-d-known-about-running-when-i-started-103936

Bear in mind point 8 - Avoid making exaggerated heel landings to avoid the worst of beginner’s shin splints.

We often pull up out toes to deliberately land on our heels when we start to run, and using those front-of-shin muscles over and over causes discomfort. Aim for a quiet mid-foot landing.

ipsamet

and also if you can try to run on treadmill at first, or do elliplitcal before running outdoors

I disagree with this. Head outside as soon as possible! I put it off, but running outside is SO MUCH MORE FUN! I am dreading the snow that will push me inside for the season. And don't worry about your speed - that will come later. It's better that you start out slowly and don't injure yourself. I am slow as mud, but who cares, I'm totally a runner!

ATclassof2021

I agree with good running shoes. They are a must for runners (and not just any shoes either...but shoes that were specifically made for running). It's best to get fitted, but you can figure out what shoes to you need on your own (runnersworld.com is a good place to start).

And the elliptical is NOT a good trainer for running (though it's great for cardio). It uses a different set of muscles than running.

C25k is probably the best running program out there to teach you to run (I've done it twice). You can get free apps or podcasts for it that tell you when to start and stop.

If you stretch before (which I don't), you want to use dynamic stretches (meaning you move your body to stretch, like swinging your arms back and forth). Save the static stretches for after the run.

Also, it doesn't matter what speed you run....you are a runner. Forget the post that says otherwise. In the beginning, just worry about building endurance....the speed will follow later.

Good luck!

This is prob the best advice I have read.....get outside and run, it is better for you and the miles seem to tick away faster when you are seeing the world. Try to land mid/upper-foot, landing on your heal increases the impact and can lead to many more injuries. The best advice I have is take it slow, enjoy your time outside and the speed and distance will come in time.

By the way; running 2.5 MPH or 10 MPH is still running.....some people have no clue.

caldon4523

Hi,

I've been running for a long time and occasionally develop shin splints. There are YouTube videos that show how to massage your legs to heal your shin splints. The procedures detailed are actually very good as they have helped me. Search "shin splints" for videos on treatments.

Hang in there!:happy:

BerryH

My favourite stretch for shin splints is to kneel on the floor and lean back. A great exercise to help prevent them is to kick your shoes off under the desk and write out the alphabet with your toes :happy: