My heart says yes but my shins say no
happytree923
Posts: 463 Member
I've been working on beginning to run for almost a year now, with a combination of C25K-type plans and speed walking on the treadmill. I'm in MUCH better condition than I was at the beginning, but I'm still battling shin splints. I took several long breaks, stretching, saw a doctor, working on form, have good shoes, etc. and they are getting better. The problem is the amount of running I can do without aggravating my shins is not very challenging for me anymore. Any advice on how to get more cardio in? I do not have access to a spin bike or a pool.
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Have you tried running outside?2
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TavistockToad wrote: »Have you tried running outside?
I am running outside mostly on a soft trail. Sometimes concrete but I quit running on the treadmill completely because it makes them 10000% worse.0 -
Are there any hilly places you can hike nearby? That’s my favorite cardio followed by water walking.2
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Here is the article that helped me: https://www.huffingtonpost.com/liana-wernergray/21-things-to-do-if-you-ge_b_11805648.html
edit: I also started a multi-vitamin while trying several things from the above list and I have no more shin splints4 -
Have you had your speed walking on the treadmill analyzed?
If you are doing a mix of both, but focusing on the running aspect, you may want to look at your speed walking gait, stride, and footwear.
Shorter steps are needed for speed, and a walking shoe (different than a running shoe) with a rolled heal may help.
Cheers, h.0 -
Try a gelatin supplement, sounds weird but honestly, I had issues with my calves that had doctor's shaking their heads. Whatever it also gave me shin splints. NOTHING worked. I had xrays, MRI, ultrasound, stretching, massaging, compression test, foam rolling, dry needling and more and it didn't do a thing.
My other half suggested gelatin (he's a S & C coach and biomechanist) and it worked.1 -
have you tried adding a jump rope routine into your workout? that helped me when i was dealing with shin splints0
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How do you land?
Do you hear the front of your foot commonly slap the ground because of heal first, even slightly heal first?0 -
Thanks for the tips, but like I said, they are slowly getting better with stretching and improving my foot strike. I'll definitely revisit these if I need to, but my main concern is getting more cardio in in the meantime. Thanks!0
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happytree923 wrote: »Thanks for the tips, but like I said, they are slowly getting better with stretching and improving my foot strike. I'll definitely revisit these if I need to, but my main concern is getting more cardio in in the meantime. Thanks!
Non-walking/running/biking/swimming cardio:
Mountain Climbing
Rock climbing
Indoor rock climbing
Spin class
Aerobics
Zumba
Tai Bo
Les Mills Grit
Les Mills Pump
HIIT
Elliptical trainer
Ballet
Tap Dancing
Jazzercise
Kayaking
Canoeing
Surfing
Bodyboarding
Paragliding
Football
Australian Rules Football
Soccer
Basketball
Netball
Tennis
Squash
Lacrosse
Hockey
Ice Hockey
Boxing
Burpees
Plyometrics
Skiing
Snowboarding
Gardening
Raking leaves
Rollerblading
Skateboarding
Ice skating
Rollerskating1 -
happytree923 wrote: »Thanks for the tips, but like I said, they are slowly getting better with stretching and improving my foot strike. I'll definitely revisit these if I need to, but my main concern is getting more cardio in in the meantime. Thanks!
I have struggled with shin splints and knee pain off and on. When I'm having a flair up, I substitute Fitness Blender cardio videos for my runs (sometimes I have to modify the moves to cut out the jumping/squatting/lunging). It seems to help, and strengthening my quads, hamstrings, and glutes through the moves on the videos has also helped me improve my speed while running.
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You might need different shoes. Doing heel and toe raises can help strengthen the muscles.1
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Everybody cross-trains nowadays.
Run for as long as you can without aggravating your shins.
Then come home and work on some bodyweight strength training.
You need a strong core to run well. You need strong legs.
Do air squats, planks, plyometric jumps, lunges.
The Runner's World website has strength routines for runners.
Coach Jay Johnson has a Youtube channel and, on there, he has a number of SAM (strength and mobility) routines that you could use. They go from one to five, increasing in difficulty as they go up.
Good luck with the shin splints. Every runner gets them at some point, and they get through them or they wouldn't be runners, so I would assume that you will get through yours.0
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