Trying to get back into long distance running-need your expe

I downloaded an app called couch to five; this is helping me get back into running. I never ran until about three years ago and then after two I stop; got lazy!!! Now I know this is the best method to help with my weight loss and I feel good about myself so I have asked around and this seems to be these best method. It eases you into a 3.5 mile run without stopping and it is an 8 week thing. give it a try! I am on week 3 - seems to be doing well.

How quickly were you upping your mileage? Try not to increase your mileage by more than 10% week over week.

Also, a lot of people swear by Hal Higdon's plans, but I personally think he is too aggressive in volume. Look for a couch to 5k plan that is on the longer/gentler side.

I'd highly recommend new shoes and make sure you go to a store where they know running shoes! very important. Our local running store will videotape you running on a treadmill and figure out which shoes are the best for you...make sure you take your current shoes with you so they can see the wear pattern on the tread...that will help them figure out what kind of shoe is best for you as well.
As for weekly mileage - you can increase by about 10% per week - if you run 10 miles in a week, the next week you can run 11...add 10% per week til you get to your desired distance. Don't go over the 10% rule and you will be fine. Injuries happen a lot of times when you take on too much too fast.
I've run 5 marathons and numerous half marathons and the only time I've ever had shin splints was when i was new to running and had the wrong type of shoe.
Best wishes! You can do it!

I've been suffering shin splints my love but you can still keep up your training.... just disguised!

Right... so my story ... I'm a 10km runner...that;s my favourite distance and that's what I always try to run or just over.

I had a rib injury which meant I couldn't run for 4 weeks... this meant that when I healed and threw myself back into training (I was running about 6 times a week before) my body, in particular shins and calves weren't ready for it. In addition, I didn't warm up or cool down properly.... and thus... the beloved shin splints that haunt me came back.

How have I overcome this? Well if you can-get yourself on an elliptical trainer/X-trainer... these are great because they use similar muscles to your running and can get an acceptable Heart Rate going quite easily. They are also exceedingly low impact. Just remember, you're going to need to work for approxiametly 1/3rd longer to get the same beneft. So if you run for 40 minutes normally, then you'll need to work for an hour. That is a general guide.

Also you can cycle too to mix it up... again... a 1 hour run for me turns in to 90 - 100 minutes moderate to vigorous effort cycling. However, you are also using your thigh muscles more strengthening your knees and reducing impact on your joints and shins.

Keep up with the RICE (Rest Ice Compression Elevation) and try some effleurage, stripping and cross friction massage to help engorge the area with blood and prevent any nasty things happening. Also NSAIDs such as Ibuprofen will help reduce inflammation.

I would suggest you see a physiotherapist too for advice, and shin splints can be a massive sign of an over pronator - if you're trainers weren't already fitted, then go get a proper fitting for your foot type... I suspect flat feet? If they were fitted, your trainers could be worn out or simply incorrect for your gait... Again see a physio/running specialist about this.

Hope this helps!

Val

I'd start with a trip to the running store for some new shoes. The only time I have any shin split issues is when my shoes get worn out (~ 425 miles for me).

Other than that, listen to your body as you ramp back up and back off as needed.

I agree with this too- but it might take a while to "break in" the new shoes so be patient. I've recently gotten back into long distance running too and I've been doing it at the gym. I started out on the treadmill but now I run on the track and I like the track way better- it seems to be easier on my body.

My favorite book for fixing stuff that hurts after or during running (http://www.amazon.com/Running-Docs-Guide-Healthy-Pain-Free/dp/1934030686), written by the medical director for the Rock and Roll Marathon series, recommends icing the parts that hurt, and good, regular stretches of both the anterior tibialis muscle (the one in your shins that hurts) and the calf muscles to relieve and prevent shin pain.

Here's a good stretch for the tibialis: http://www.sportsinjuryclinic.net/cybertherapist/stretching/shin_stretch.php

Here's a good calf stretch: http://www.sportsinjuryclinic.net/cybertherapist/stretching/gastrocnemius_stretch.php

I get the best results from these stretches by doing them when I'm still warmed up from running / walking, within a few minutes of ending my workout. I try to remember to repeat a few hours later, too.

I run quite a lot and I was starting to have issues with my shins and the muscle starting to get really tight, I went to a physio who advised that nothing was in fact wrong. He said that even though I was stretching the muscle was still tight and to massage it. I also bought a pair of skins, which have helped me dramatically.

Also I bought a decent pair of brooks running shoes due to the large amount of running I am doing at the moment. I have had a rest for quite for a few days now and will be getting back into it tonight with a 6km run

entering a triathalon is also a goal of mine, but I have one issue, I am unable to swim

check out my latest blog post for my journey so far http://www.myfitnesspal.com/blog/engineman312/view/my-triathlon-journey-so-far-part-i-171801

i'm entered in a sprint triathlon in june of 2012. i thought it would give me enough time to train, but frankly, its way too much time!! i'm more then capable with the swimming, biking, and running. right now i'm focusing on building muscle in the off season, and come march, i will begin doing at least one swim, bike, and run a week, while changing up my strength building regime.