Painful shins/legs when running

Are you doing a well paced program like c25k?

You'll need to stop and heal, or it'll just get worse. Got some good muscle damage going on there. Ice only good within 12-24 hrs, after that just walk to keep blood flow going. But walking may do the below for you.

But to prevent it next time, the usual reason for shin splints is because of the eccentric pull on that muscle next to the shin.
If you heal land to some degree. And most do, especially when starting.

That muscle is pulling the front of the foot up to clear the ground - not exactly a heavy job, so it's not exactly a big muscle.

But when most people land on their heal in front of them, that actions forces the front of the foot down - so the muscle is under tension while it is being lengthened - and that eccentric action is the most damaging to muscle. Great when lifting, like 3 x 8 reps. Not when running, like 3000 reps perhaps full body weight on little muscle.
If you heard slapping of foot, muscle was letting go fast or big heal lander. If you controlled it more and no noise, muscle really used, no wonder hurting.

You can try to land more flat footed and stop the reason for it. When you get to a faster pace that is more form efficient, that almost happens automatically anyway. But no reason you can't start early!

Notice this lifting workout for actually working that muscle. I'm not suggesting you do this, merely showing how the heal action causes that muscle to be worked, and how heal landing is exactly the same.

http://www.exrx.net/WeightExercises/TibialisAnterior/LV45ReverseCalfPress.html

Try puting some ice on your legs for a few minutes after you finish your running session

Most inexperienced runners tend to over stride and lean forward. Try smaller strides and run with your torso straight and head up.

SLLeask wrote: »

Just going from my own experience - make sure you are correctly fitted for your running shoes. I used to get awful shin splints when I first started running (trotting!). I didn't want to buy expensive trainers as I didn't feel that I could justify the money for myself for something I was so bad at, but oh boy, I got a gait analysis done, found out I overpronate (didn't even know what that was!), got some Brooks and wow, what a difference. Sadly they didn't turn me into Zola Budd but the pain went away. Might not be that of course, you've had lots of good advice, but it sure worked for me.

Same for me! I got fitting for Saucony's at my local running store after a gait analysis and immediately the pain I was feeling in my shins disappeared. I was grumpy about the price tag until I got to use them- it was an amazing difference.

Additionally, as others have said, don't do too much too fast- use a program like Zenlabs C25k app (free) to slowly build up your running. I also just starting with walking more for a few weeks when I first started, before even trying C25k- but I may have started more out of shape then you did.

Good luck!

Good advice thus far. Take it slow (both while running and in the number of days per week that you do run) and gradually build yourself up to running full-time. New shoes are critical - they made my leg pains disappear immediately (both because of the new cushioning and because they provided the stability I need with my running stride).

Also, focus on learning to run with relatively short strides where your feet land directly below your center of gravity (google for running cadence and you'll get a ton of hits for what to work on) to avoid overstriding (which puts a massive amount of strain on your knees). You'll find your legs feel much less 'beat up' after a run if you learn to land soft.

Finally stretch your calves a lot after a run. It can help to alleviate shin splits.

I have the same problem when I increase my walking pace, usually slowing down will take the pain away. Doing a warm up and cool down may be befinical as well. Like other posts have said getting a good pair of shoes can help. Mostly just listen to your body, if your legs are hurting because you're running faster or longer than normal then go back to when it didn't hurt and start increasing at a smaller scale.

I recommend stopping the high impact exercise (I.e. Running) until you heal. You could do pool exercises which a very low impact yet provide great benefits. Biking might be an alternative also.
Most important... Go get medical opinion, pain like you describe is you body giving warning of something you need to address.