New runner, need to know if this is normal. :)

Caitlyl
Caitlyl Posts: 29
edited November 12 in Fitness and Exercise
So I just started running last week and I'm doing two miles a day. (I've done 16 miles! Who knew I could!?) I'm getting this deep ache feeling, mostly in my knees and shins and I'd just like to know what it is. I know what tight sore muscles feel like and cramps but this is new to me. Can anyone help me out? Thanks in advance! :)
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Replies

  • ckapes
    ckapes Posts: 31
    It could be shin splints. Are you stretching after you run? Make sure you get it checked out before you continue, you don't want to tear anything. Good luck.
  • AmyEm3
    AmyEm3 Posts: 784 Member
    I had problems at first due to bad shoes. I stopped having shin pains right after I got good shoes.

    Are you wearing good running shoes?
  • NicolettetheGreek
    NicolettetheGreek Posts: 246 Member
    Could be "shin splints" , I use to get them frequently when I ran and didn't stretch enough. To make the skin pain go away, sit in chair, put foot flat on floor and lift your toes up and down, like you're tapping them. Keep heel on floor. It will hurt at first, but I found if I did this every day, just randomly when I was sitting, I didn't have any more problems. Hope this helps, and WaHoo to YOU for Running!!:bigsmile:
  • spectralmoon
    spectralmoon Posts: 1,179 Member
    I had problems at first due to bad shoes. I stopped having shin pains right after I got good shoes.

    Are you wearing good running shoes?

    Same. If your shoes weren't made for running or are a bit too old to take some of the impact from your feet, I'd switch them out for padded running shoes. I had my first shin splints this year, and switching shoes saved me from Round 2 doing the same exercises (after they'd healed for two weeks).
  • kmturtle3
    kmturtle3 Posts: 556
    I agree, probably shin splints... common in new runners, especially if you do too much too fast - it takes your legs time to get used to the beating they take from the impact of running.

    Do you stretch? Do you have a foam roller? My foam roller has saved me from so many different injuries, I'm sure. Its like deep tissue massage at home, and is basically the best thing you can do for your legs post-run. Make sure you warm up too... I usually just do a couple of yoga sun salutations to get my muscles warm and loose prior to hitting the pavement.

    Oh and welcome to world of running! Look out, its addictive. :wink:
  • gmpearson
    gmpearson Posts: 138 Member
    Most likely it is a combination of 2 things - inadequate shoes and amount of running compared to where you were. I believe it is probably more your shoes. If there is a local running store near you, I definitely would advise you to go in there and have them do an analysis on your running form and fit you with a proper shoe. If you research pronation and gait in regards to running, you'll see that over or under pronating and where your foot strike happens in your stride will put a lot of stress on your shins and knees.

    The other thing I would suggest is adding a "jumpers band" for your knees - they are about $6 a piece, and will help keep your patella stable while running. You don't need to run with it all the time, just until you have conditioned a little. I use my bands on long runs.

    Try changing up your running surface as well - that sometimes helps. Run on a track, trails, treadmill, and concrete.

    Good luck and keep on running!!!
  • AZKristi
    AZKristi Posts: 1,801 Member
    This helped me when I first started running. I didn't experience any knee pain, but I definitely had muscle soreness on the front of my lower leg. I'm a newbie too, though, so maybe some more experienced runners have other ideas.

    http://walking.about.com/od/stretching/a/shinstretch.htm
  • Caitlyl
    Caitlyl Posts: 29
    Thanks everyone! I have a feeling it's my shoes so I guess I'll be getting some new ones and stretching more. I'm in love with running already, I'd hate to mess up and have to stop!
  • Heaven71
    Heaven71 Posts: 706 Member
    So I just started running last week and I'm doing two miles a day. (I've done 16 miles! Who knew I could!?) I'm getting this deep ache feeling, mostly in my knees and shins and I'd just like to know what it is. I know what tight sore muscles feel like and cramps but this is new to me. Can anyone help me out? Thanks in advance! :)

    Good Running Shoes are a must - go to a specialty store and have them watch you run and fit you correctly.
    Stretch, stretch, stretch!
    Do some google research on running form, stretching for runners
    Don't push too far too fast or too fast too soon.

    I went headfirst and have not been able to run for almost 2 weeks from overuse of my adductor muscles. They say that it's best not to increase more than 10% a week and that still may be too much.
  • robin52077
    robin52077 Posts: 4,383 Member
    proper shoes, stretching, and REST DAYS.
    You never ran before but you've run 2 miles a day for the last week?
    Too much too soon!
  • jsbpitch
    jsbpitch Posts: 19 Member
    If what you are experiencing is, indeed, shin splints, be sure to take care of them now (ice and stretch) as they can develop into stress fractures and keep you off your feet and in a boot! An effective, but painful way to help treat shin splints is using an "ice cup". Freeze a paper or plastic cup of water, and massage the ice on your shins until the cup is gone (the smaller dixie cups work great). Peel back the cup as the ice melts.
  • Skeemer118
    Skeemer118 Posts: 397 Member
    I had problems at first due to bad shoes. I stopped having shin pains right after I got good shoes.

    Are you wearing good running shoes?

    Same. If your shoes weren't made for running or are a bit too old to take some of the impact from your feet, I'd switch them out for padded running shoes. I had my first shin splints this year, and switching shoes saved me from Round 2 doing the same exercises (after they'd healed for two weeks).

    ^Yup. My shins got much better when I got good running shoes. Go to a shoe specialty store (Not in the mall, an actual running store) & they'll help you get fitted for shoes.
  • ritmeyer
    ritmeyer Posts: 136 Member
    Thanks everyone! I have a feeling it's my shoes so I guess I'll be getting some new ones and stretching more. I'm in love with running already, I'd hate to mess up and have to stop!

    I would suggest going to your local running store for a fitting. Once you learn your running "style" you can get the correct shoe. This is soooooo important. Happy running!!!!
  • Caitlyl
    Caitlyl Posts: 29
    I'm new to running in the sense that it's been a while, not new as in never run before. And I'm not running weekends.
  • fitnessgoddess17
    fitnessgoddess17 Posts: 125 Member
    I had problems at first due to bad shoes. I stopped having shin pains right after I got good shoes.

    Are you wearing good running shoes?

    this was my problem too
  • Lorimichewicz
    Lorimichewicz Posts: 17 Member
    Along with the shoes, try lifting your feet using your knees. When I first started running, I was lifting from the toes and my shins hurt. Now I focus on lifting with my knees and I don't have that pain anymore. Check out Chi running, good info on proper form while running. Enjoy! :c)
  • MrWiseMN
    MrWiseMN Posts: 8
    Another in agreement; probably shin splints. I am unfortunately familiar with this pain as well. There are many exercises on the web that can help with this issue; toe raises worked well for me. Also, you can try compression calve sleeves - these helped me tremendously! The good news is, with some training and patience, the pain does subside, allowing you to feel the other pains of running long distances. :)
  • sailinjen
    sailinjen Posts: 103 Member
    Had the same thing...did too much too fast...try to slow it down so you don't injure yourself! Good luck!
  • Jconner30
    Jconner30 Posts: 311
    Go to a running store. Have someone watch you walk so they can figure out if you are a neutral, pronate, or supinate. They have shoes that correct this. I would recommend the brand "Brooks" - they are marathon running shoes and I run 30-35 miles a week in them. I dont have any issues with shin splints or pain in my joints. Pain in my muscles - yes - but thats normal :smile:
  • Abrasue
    Abrasue Posts: 218 Member
    I've noticed after I actually bought good running shoes my running abilities increased so much. So worth the money.
  • CindyRx
    CindyRx Posts: 46 Member
    I tend to get shin splints in the first 2 weeks of walking/running. I started running 2 years ago and remember that pain for about 2 weeks. Then I got out of running for a year due to a change in job position and change in schedule. About 2 months ago I started running again finally (and worked it into my schedule since I was really missing it) and I had that pain in the first 2 weeks again. I do agree with the others though about getting good running shoes as well.
  • TWrecks1968
    TWrecks1968 Posts: 138 Member
    Before you shell out an ungodly amount for running shoes, can I suggest you don't run every day. I think you are running too much too soon. I know you are enthusiastic. I was the same way when I started. You need to give your muscles and joints time to rest. It was especially true for me, since I am no spring chicken and I had some weight to lose.

    Running stores are great, and the staff are usually knowledgeable. The fact is, they are trying to sell you shoes, period. It will come as no surprise that they are going to peg you as needed shoes with lots of padding and that are very expensive. This will not improve your form. It will just accommodate the form you already have.

    Try taking rest days between runs and see if that helps, first. You have nothing to lose. Unless you just want to buy some new expensive shoes.
  • catic
    catic Posts: 156
    it's essential to invest in good quality running shoes if your going to run. Which doesn't mean you need to break the bank.
  • dmpizza
    dmpizza Posts: 3,321 Member
    It could be your shoes, but remember you are going to be building muscles and that can actually ache a bit.
  • poppy3873
    poppy3873 Posts: 1
    Great job! It is normal to have some aches and pains when your starting a new excerise. Make sure you warm up with brisk walking first, AND cool down when your done. Its a good idea to have a physical before starting something new. Good luck!
  • shalad
    shalad Posts: 1 Member
    Super feet in your shoes should help. If you can, buy your shoes from a running sports store. They can watch you run and see if your pronating. Also you have to buy new running shoes about every 6 months to have healthy feet. You'll be able to run forever if you take care.
  • ambeer2
    ambeer2 Posts: 66 Member
    proper shoes, stretching, and REST DAYS.
    You never ran before but you've run 2 miles a day for the last week?
    Too much too soon!

    ^^This.

    Make sure you get in at least one rest day a week, as well as cross-train. Don't just run every day. Build in a day where you work on the elliptical, bike or swim. Also, one day of strength-training also is good.
  • MrRipper
    MrRipper Posts: 1
    I agree, probably shin splints... common in new runners, especially if you do too much too fast - it takes your legs time to get used to the beating they take from the impact of running.

    This. Also what TWrecks said.

    Most of your running should be done at a level easy enough that you are able to carry a conversation while running. This may mean running at a pace that feels VERY slow. Or even walking. Taking walk breaks in the middle of runs is perfectly okay. Also beneficial is setting goals in terms of duration and not distance. This can help you progress without the tendancy to push the pace before your body is ready. Finally, as in any development, recovery is just as important as training. You may consider taking days off from strictly running and supplement with cross training (gym, swim, gardening....anything active). This gives your legs the recovery time they need to strengthen and rebuild.

    An awesome pair of shoes may help...mostly to keep you excited about your new found hobby. Welcome to the club!! Best wishes!
  • jillybeanruns
    jillybeanruns Posts: 1,420 Member
    Uh 2 miles a day for 8 days straight?! Recipe for disaster if you're not a runner. Every other day for the time being. And the shoes, obviously. Stretch and ice and get fitted properly (at a running store).
  • sixisCHANGEDjk
    sixisCHANGEDjk Posts: 243
    A day of rest between run couldn't hurt. I'd definitely have your shoes checked out though.
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