Aching Shins for "Trying" to run

stellalagerfeld · June 2013

I have been trying to run for exactly 2 months now. For the first month it was just brisk walking, then I found out about c25k.

I have been on the week2 (90 sec. run and 2 mins walk intervals. 10 min warmup, 5 min cooldown) part for 2 weeks, and I thought I was making slow but steady progress. Each session became easier than the previous one until today! The aching shins eventually subsided so long as I extended the walking parts. But today my shins ached more than they ever did even when I was just starting out. I knew my shins would eventually adjust to the excercise and I have been wearing the same pair of shoes, same routine.

I got to a point where I only needed to extend the 2 min walking part after 3 90sec run intervals, but today, my shins ached like they never ever did before - I paused after the first 90 sec run, then managed to finish a second 90 sec. run. And then my shins felt like they were burning. I managed to walk home feeling so defeated.

If it helps, its not exactly the front of my shins that hurt, its the outer sides of my shins. Im at 76kilos, 5'7" height. Female, 26 years old. And this is the first 2 months of my life that I have been consistently working out at least 3x a week.

Any advice? Should I take a break from "trying to run"? Should I just keep going until I can build it up again?

GoRun2 · June 2013

Check out runners world.com It has advice for shin splints. I would think you should slow down until your shins recover.

ContraryMaryMary · June 2013

I would recommend getting a new pair of running shoes - fitted at a running store with gait analysis technology. I have been told that over 80% of shin splits are caused by ill-fitting footwear.

__Di__ · June 2013

I would recommend getting a new pair of running shoes - fitted at a running store with gait analysis technology. I have been told that over 80% of shin splits are caused by ill-fitting footwear.

^ this

Yes, they are.

Many people buy their trainers and when they try them on in the shop, all is fine and dandy. However, feet can swell up a little when running, suddenly making those same trainers slightly smaller, this in turn, results in the runner crunching his/her toes up and this then contributes to shin splints.

Getting gait analysis and then fitted for correct footwear saved my butt and my running as did Sorbothane insoles inserted into the trainer as these insoles absorb around 80-90% of the shock that goes through the legs everytime the foot strikes the ground.

Running on softer ground also helps splints.

bster23 · June 2013

I would also check and see what the road you're running on is like. Is it a sidewalk or a road? I find that when I run on a sidewalk that crosses over multiple driveways in a residential area that I get major shin splints. It's the constant up and down in elevation that kills my shins. The following week decided to instead run on the road rather than the sidewalk and low and behold my shin splints were gone.

lisaabenjamin · June 2013

Sounds like you have shin splints which are tiny stress fractures caused, usually, by wearing inappropriate or ill-fitting footwear. Your shins won't adjust to the exercise if you just keep doing what you're doing - you'll likely make it worse - so get yourself to a proper running shop and have someone assess you and fit you for good fitting shoes.

mousemom18 · June 2013

Congratulations on the shin splints - it means you're a runner!

Shin splints hurt like a BEAST! Don't try to push through them.

Once you have sorted out your footwear, take a week off and do other cardio then come back to it.

Check out websites on shin splints for other things that might help.

This should not derail your running efforts long term. You are making GREAT progress.

And I can't say enough good things about the benefits of running for weight loss and overall fitness.

Good luck!

tbrignoni23 · June 2013

Like most on here are recommening changing foot wear and taking a small rest time may help you recover. This was me when I first started running too. When I was in the military many complained about the same problem. Truth is everyone is different and some push through while others have to make some personal changes depending on prefances. Hope you find what works best for you.

stellalagerfeld · June 2013

I would also check and see what the road you're running on is like. Is it a sidewalk or a road? I find that when I run on a sidewalk that crosses over multiple driveways in a residential area that I get major shin splints. It's the constant up and down in elevation that kills my shins. The following week decided to instead run on the road rather than the sidewalk and low and behold my shin splints were gone.

I have avoided the sidewalk since I have started. I, too, have noticed that my shins hurt more because of the different angles of driveways and the up and downs. When you're legs are tired, even the slightest change on the angle youre stepping on can cause such discomfort and/or pain. Thank you. =D As a runner though, the only discomfort you're supposed to feel is the tightening feeling of the shins and calfs? I'm really new so I'm not sure what disomfort should be expected and what should be avoided.

sunshinestater · June 2013

I'm also doing C25K, and I'll echo what others here have said: get some good running shoes. I never before owned a pair of shoes just for running, and it makes a tremendous difference. A good running store will recommend something based on the way you move so you're not just randomly guessing at what shoe is best.

Once you recover from the shin splints and get the right shoes, you should be back on track. C25K is great. I always hated running, but now I actually look forward to it and have signed up for two runs this fall already. You'll soon be addicted.

stellalagerfeld · June 2013

The sincerest thank yous to everyone who have replied, it's really encouraging to keep going.

I'm still trying to research more if this really is shin splints, they don't hurt unless I run for an extended period though...
I have bought a regular pair of running shoes (Adidas Adicool) for this newfound activity but learning this now, I should have gone to a running store and have the running analysis to get the appropriate pair for my type.
Will save up again for this one soonest, I have actually enjoyed running and I plan to do it long term.

May I ask what type of discomfort/pain did you guys experience when your were just starting out with running?
I'm experiencing all sorts, now i feel there is a constant discomfort on my upper leg joint that connects to my lower hip and I feel it every time I move.

As advised, I'm taking at least a week off from running.

sunshinestater · June 2013

I mainly have soreness in my legs. I know a lot of people complain that the breathing is the hardest part, but for me it's my legs wanting to quit while I'm out running. I have some soreness afterwards, too, but nothing really major. It seems to be mainly in the lower part, although I get occasional knee pain afterwards. I had my kneecap pop off once many years ago, and I have a fibrous cortical defect that never went away (they usually disappear when you're a teen), so that might have something to do with the knee pain. None of it has been bad enough for me to miss a day though.

sc10985 · June 2013

I got shin splints BAD, when I first started and had to take a few weeks off from running. I only run on the treadmill but they were still really bad. Like I couldn't even touch my shins lol. For me I think it was a combination of being way out of shape and needing to lose a little weight first. I've noticed that since I lost these initial 13lbs my shins rarely hurt anymore. Ive also been staying within the 5-6mph range because if i try to go faster my shins say no way lol. It takes a long time to get used to running. Just take it easy and try again when they feel better.

pet1127 · June 2013

heal striking
improper foot wear
= pain in lower legs

hip flexors are probably tight you need to stretch your whole body out after running
look up yoga for runners on you tube it saved me

kittycatmeowmeow · June 2013

Ahh, shin splints are so painful - I get them when I power walk, not from running. I have found doing calf streches when I am warmed up has helped a lot, I googled it on youtube and found some really good ideas and since streching my calves out before and after my walk helps. I am also planning on building up my calf muscles and hope that helps.
PS. I loved C25K!! How great is it

JTick · June 2013

May I ask what type of discomfort/pain did you guys experience when your were just starting out with running?
I'm experiencing all sorts, now i feel there is a constant discomfort on my upper leg joint that connects to my lower hip and I feel it every time I move.

I had a lot of quad soreness, but I blame a lot of it on weak quads following surgery. That has since passed. I also had IT band soreness that I used a foam roller for, but again I had surgery on my IT band in August so I'm not sure how much is related to that. The only other pain I had was when I stress fractured my foot because I put off getting a real pair of shoes. :grumble:

I agree with the replies here...you need new shoes. Also though, make sure you're not running too fast. When you first start running, you should run slow. And when you think you're going slow, slow down some more. It's really important that you take your time when building up your running speed.

DanaHerro · June 2013

you must must must must must get fitted for running shoes at a proper store.
it will make all the difference in the world. TRUST ME!
Be prepared to spend about $80-$120, but it'll be worth EVERY cent. Promise.

CrimsonDiva7 · June 2013

You may want to check your form as well. I had terrible pain before I corrected myself (was running flat footed without knowing it) and also stretch your hip flexors and change your shoes. New Balance has excellent technology to help beginners. Good luck!

grimendale · June 2013

In addition to getting proper running shoes, there is a simple exercise you can do to build up the muscle running along your shin so that it doesn't get sore. Sit down and raise your leg straight out away from you. Point you toes straight ahead, as far away from you as you can, then point you toes as close to towards the ceiling (or your head, if your very flexible). Make sure you keep your leg straight and off of the ground while you do this. Do this as many times as you can, then do the same with the other foot. You can do this while you're watching tv, at work, or whenever you have a few minutes. This will strengthen that muscle up and help make running a little more enjoyable.

stellalagerfeld · June 2013

I mainly have soreness in my legs. I know a lot of people complain that the breathing is the hardest part, but for me it's my legs wanting to quit while I'm out running. I have some soreness afterwards, too, but nothing really major. It seems to be mainly in the lower part, although I get occasional knee pain afterwards. I had my kneecap pop off once many years ago, and I have a fibrous cortical defect that never went away (they usually disappear when you're a teen), so that might have something to do with the knee pain. None of it has been bad enough for me to miss a day though.

Me, too! At the very beginning, my lower legs would be reason I couldn't go further and longer. I got these new shoes (although not especially fitted for me) then my breathing was my challenge. But now I'm back to my lower leg issue.... But I'll get fitted for the correct running shoes and see how it helps. Thank you for your input.

stellalagerfeld · June 2013

heal striking
improper foot wear
= pain in lower legs

hip flexors are probably tight you need to stretch your whole body out after running
look up yoga for runners on you tube it saved me

Thank you. That did it for me. =D I'm going to get fitted for a pair of running shoes.

stellalagerfeld · June 2013

In addition to getting proper running shoes, there is a simple exercise you can do to build up the muscle running along your shin so that it doesn't get sore. Sit down and raise your leg straight out away from you. Point you toes straight ahead, as far away from you as you can, then point you toes as close to towards the ceiling (or your head, if your very flexible). Make sure you keep your leg straight and off of the ground while you do this. Do this as many times as you can, then do the same with the other foot. You can do this while you're watching tv, at work, or whenever you have a few minutes. This will strengthen that muscle up and help make running a little more enjoyable.

I'll work on that. I also researched more excercises for the shins and lower legs. Thanks!

stellalagerfeld · June 2013

Thank you all for taking the time to share your input. You guys encourage me to keep going. =D

watermstry · June 2013

I started running when I was in 6th grade and had several painful bouts of shin splints through high school. I've since learned to recognize the feeling right away, and manage to stave it off by being smart. Some things that work for me:

- Running on soft, even surfaces. This is the MOST important thing for me. Even if it is inconvinent to get to such a route, it's worth it, at least until your legs get stronger.
-If your legs are so sore that they hurt too touch, you could try wrapping them. The compression seems to help healing. In high school, the athletic trainer always used vet wrap on me. An elastic bandage works too.
-Ice and ibuprofen

I used to massage them, but I found that the more I touched my legs, the more irritated they felt.

Good luck!

Raasy · June 2013

Thanks Stellalagerfe for posting this question, I am having the same kind of pain and I was going to ask this same thing. I have good running shoes but I think it might be time for new ones.

Can anyone also answer the question, how many miles can be put on a set of running shoes before its time for new ones?

I have heard that 100 miles, but to me that just does not seam like much.. Some runners would be buying new shoes every month at that point.

JTick · June 2013

Thanks Stellalagerfe for posting this question, I am having the same kind of pain and I was going to ask this same thing. I have good running shoes but I think it might be time for new ones.

Can anyone also answer the question, how many miles can be put on a set of running shoes before its time for new ones?

I have heard that 100 miles, but to me that just does not seam like much.. Some runners would be buying new shoes every month at that point.

I was told 400-500 miles or as excessive wear begins to show.

michael1976_ca · June 2013

I would recommend getting a new pair of running shoes - fitted at a running store with gait analysis technology. I have been told that over 80% of shin splits are caused by ill-fitting footwear.

i went through this last week it hurt like hell but new shoes healed me right up in a couple of days

Hearts_2015 · June 2013

In addition to getting proper running shoes, there is a simple exercise you can do to build up the muscle running along your shin so that it doesn't get sore. Sit down and raise your leg straight out away from you. Point you toes straight ahead, as far away from you as you can, then point you toes as close to towards the ceiling (or your head, if your very flexible). Make sure you keep your leg straight and off of the ground while you do this. Do this as many times as you can, then do the same with the other foot. You can do this while you're watching tv, at work, or whenever you have a few minutes. This will strengthen that muscle up and help make running a little more enjoyable.

Check out runners world.com It has advice for shin splints. I would think you should slow down until your shins recover.

thanks

ContraryMaryMary · June 2013

Thanks Stellalagerfe for posting this question, I am having the same kind of pain and I was going to ask this same thing. I have good running shoes but I think it might be time for new ones.

Can anyone also answer the question, how many miles can be put on a set of running shoes before its time for new ones?

I have heard that 100 miles, but to me that just does not seam like much.. Some runners would be buying new shoes every month at that point.

Yup, serious runners can be buying new shoes every couple of months - I get about six months out of mine (I do about 40km a week). But some people are harder on shoes than others. The way to see if you need a new pair is to check the tread on the bottom. If the knobbly bits under the ball of your foot are wearing out, the shoe is about done. I can tell by the way my feet feel - they'll start to ache after a few kilometres and I know it's time to shell out for a new pair.

The joy of being fitted already is I simply go and buy the same shoes again but at a clearance store or online or when they're on sale - last year's model works just as we'll as this year's but for half the price.

__Di__ · June 2013

Thanks Stellalagerfe for posting this question, I am having the same kind of pain and I was going to ask this same thing. I have good running shoes but I think it might be time for new ones.

Can anyone also answer the question, how many miles can be put on a set of running shoes before its time for new ones?

I have heard that 100 miles, but to me that just does not seam like much.. Some runners would be buying new shoes every month at that point.

I was told 400-500 miles or as excessive wear begins to show.

It is 400-500 miles.

When I go for a training run or I race, I always write my details of the session into a diary, this will include distance, time, calories burned, average heartrate and maximum heartrate, what the weather was like, what time the session was, if I had to go to work and what shift I was on and last but not least, the running total for the shoes I ran in that day (I have three pairs and alternate them).

The shoes eventually break down, the soles may not become worn, but inside they start to break down and give less support. It is important you change them when their time is up, even if they still look good.

Aching Shins for "Trying" to run

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