running

lunablur

I started running in January. I am planning to run a 5 k this month and a 10 k in May. I live in Michigan and just started running outside (finally nice here). I ran 4.2 miles this weekend and my shins hurt. I am going to get a new pair of shoes soon. It is alot different running outside than inside. I love running outside but I don't enjoy the discomfort. Any suggestions on stretches or othe things I can do?

Mommy08

Hey there, I'm from Michigan too and have loved getting out and running outside now again. I would tell you to first check your shoes and that honestly, the first few times you run outside again after months of not, you probably will have shin splints or soreness. There is no shock absorbtion on the pavement like there is with the treadmill. I had the same thing happen to me and now I've been runnign for 2 or 3 weeks outside adn I dont' have that soreness anymore and I know my shoes are still good. Hang in there. Make sure you are nice and warmed up first too. Do some high knees, some deep lunge walks with twisting your body every step and then stretch your legs. See how that helps?

bstamps12

If your shin pain is from shin splints, there's not much you can do but rest them. A bath with epsom salts helps to relieve regular muscle pain a lot. Obviously, you should stretch before and after your runs but I don't personally know of any stretches that would help your shins. I've had the same problem for years, most of my pain being from shin splints--I just can't run far on pavement without hurting.

YogaRunner

Congrats to getting up and running! I started in February of 2009 and it has changed my life! If you are experiencing shin splints, you can strengthen your shin muscles and rid yourself of the pain! They are caused by an imbalance in strength between your shin muscles and your calf muscles. So, each day, several times a day, while you are sitting reading, watching tv etc, elevate your legs with support under your shins (like if you put your legs out long on the couch). Then, flex your feet back toward your body and hold them in that position for 2 minutes. Rest for a minute and then repeat. Do this several time and in a few short days your shin pain should subside!!:happy:

HannaSchofield

Hi there,

I'm from Devon in the UK and I'm training for a marathon. I running 2 x 7 miles and 1 x 10 miles a week at the moment.

I'm doing a full Marathon in October this year up at Loch Ness in Scottland. I started running last year but ramped my training up too fast and have been off for two weeks now with mild shin splints - luckily I caught them early. I used epsom salts too and really did seem to do the trick.

There are quite a few good stretches to do here's a link to a site that might help you: http://ezinearticles.com/?Three-Shin-Splints-Stretches-You-Need-to-Be-Doing&id=1457414

Also getting the right support for your feet helps, I over pronate - roll inwards when I run - so you need to get the right kind of shoe for your running gait, try doing a wet foot test: http://www.runnersworld.com/article/0,7120,s6-240-319-326-7152-0,00.html

This will help you find you pronation type: http://www.asics.co.uk/running/knowledge/understanding-pronation/

As an over pronator I bought a pair Asics Kayano 16 and they really have made a huge difference to me. So now I'm looking forward to getting back out there this weekend.

Hope your shins get better soon.

KrisMiller1965

I live in Michigan and just started "running" in January. (Running in quotes because it's really more of a slow jog!) I am doing the Couch Potato to 5K program (on a treadmill--haven't ventured outside yet). I am currently on week 5 (out of a 9 week program). I can't wait until I can run a 5K!