Running noob experincing pain in shins

[DanRydell]

I've visited the coolrunning couch-to-5k site. And I've followed it for a few weeks. However, my feet (specifically the shins) keep hurting during the running and forces me to stop sooner than I'd like. I was running over summer but stopped. Out of laziness and same feet hurting thing.

So I've been running since the week of Christmas, following the plan. I did week 1 only twice though. I'm done with Week 3, but had pain in the shins towards the end. I tried week 4 but towards the end of the Week 4 plan, my left shin really bothers me.

Is it shin splints? Should I just keep following what I'm doing (spend more time on week 3/week 4, maybe some in-between regimen)? Try buying some pad of some sort?

I went to a running store and they didn't use any scanner thing but they watched me run and recommended a pair of neutral shoes, eventually I decided that I liked the New Balance M880s best out of what I tried. I'd never run more than a mile straight and it's been a few year since I did that, albeit that was with cross-trainers. I usually run on a treadmill. Occasionally on asphalt or a dirt track, but I dunno how often I'd be able to run on a dirt track.

What do you suggest I do? I would think that if I just take it slow I could gradually increase the running time til the pain goes away or something.

 

[Mo0o]

Shin splints?

(i didn't read your post)

 

[TechnoKid]

go see a podiatrist. maybe they can help you better than a show store

 

[BRObedoza]

for me, shin splints usually go away after a week or so of running if i had a long layoff. your feet might not be properly supported. i would go see a podiatrist and see if you need any type of special support for your feet.

 

[Kelvrick]

Run on softer surfaces. Sidewalks are really really evil. Best to run on grass or sand, but sand is really tiring. Run on the grass along the sidewalk or blacktop along the sidewalks. Concrete wrecks havoc on every runner's shins/ankles/knees/everything.

I'd start slow, and stick some walking into the jogging. Jog maybe 10-15 minutes, then walk 5-10 minutes, then jog. Do this for maybe half an hour for a week. The next week, try not walking at all, or only once half way through your run. Just keep moving up. Increase the time to maybe 40 minutes, then increase tempo. Take it slow so your body has time to adapt.

 

[Babbles]

If they are shin splints stop running else it can cause some problems.

When I started running after a few years hiatus I got shin splints and it sucked big time and I had to take a couple of weeks off of running. I kept a bag of ice on my shins for the better part of the day.
If you still want to get cardio in, I was able to do a recumbent bike easily enough.

Again, I think you just got shin splints which is normal when going from a sedate lifestyle to an active one. I would not over react and see a doctor unless this caused massive pain and for weeks at a time. You have to stop running, though, in order to get over shin splints.

 

[WhiteWonder]

Power walk?

 

[AndrewR]

Where is the pain -- outside or inside of your calves? Classic shin splints are on the outside, but low arch causes pain on the inside, which is what I get (or used to).

Definitely see a podiatrist to evaluate your arches. You might need different shoes. I've had luck with New Balance, Saucony, Brooks, and Asics when buying the arch support ones. It makes a huge difference to have the right gear, but you won't know until a specialist evaluates you. Then, once you know what you need, do some research online on shoe brands and models BEFORE going to the store. If you wouldn't buy a piece of electronic equipment without research, shouldn't you do the same thing for your health?

If you are experiencing shin splints, ice them every night and DON'T RUN. You might also take some ibuprofen to help the swelling. If they are tender to the touch, you probably shouldn't run at all on them. Wait until they aren't sore to start again for short distances on soft terrain (sand or gravel might cause other problems -- stick to dirt or short grass). With proper conditioning and good shoes, you can run without pain.

 

[Amused]

Andrew has it right. If it is highly localized on the inside edge of the shin bone, it's caused low arch support and you need to stop, let it heal and get better shoes.

But if it's like most shin pain and generalized along the front muscle of the shin, but is only noticeable while running or for a hour or so after you stop, it's caused by muscular imbalance (your shin muscles are too weak). There are exercises you can do to help. But you basically have to build up to no more pain by running a little more each day. Do NOT try to run through the pain. Just run up to the pain and a little past, then quit for the day. Within a few weeks to a month or so, you should be past it.

 

[PricklyPete]

Sounds like shin splints to me.

I personally would lay off the running for a few weeks. Go to a gym and use an Elyptical machine at a high setting (these machines are overly easy on low settings). This should give your legs time to recover.

Once you have done that, mix some easy running in with your elypticals and see how your legs respond.

I would also recommend some new running shoes...but it looks like you have already done that. You might also want to see about adjusting your running habbits to minimize impact.

 

[bleeb]

Try stretching out long, especially the shins... and make wider strides in your running...

 

[Amused]

Originally posted by: PricklyPete
Sounds like shin splints to me.

I personally would lay off the running for a few weeks. Go to a gym and use an Elyptical machine at a high setting (these machines are overly easy on low settings). This should give your legs time to recover.

Once you have done that, mix some easy running in with your elypticals and see how your legs respond.

I would also recommend some new running shoes...but it looks like you have already done that. You might also want to see about adjusting your running habbits to minimize impact.

If it's merely shin splints (a muscular weakness of the shin muscles) and the pain only occurs during, and directly after running, laying off running is not the best idea. You need to ease up and run only to the point of the pain until the shin muscles are built up enough that the imbalance goes away.

There are also shin muscle exercises you can do to help strengthen them.

Read this:

http://www.coolrunning.com/engine/2/2_5/196.shtml

I am betting that since he is a new runner, and has not racked up that many miles yet, that he is suffering from anterior shin pain caused by weak shin muscles. Quiting running will NOT cure them. He needs to keep running, but ease up and wait for his shin muscles to catch up.

 

[meltdown75]

I too had got shin splints when i started jogging a couple years ago, and I'm in good shape. My legs just weren't used to the shock of jogging (mostly on sidewalks too). I've played hockey since I was a kid and was working out at the time too. This was with some decent Adidas running shoes, and I was doing interval training, which is walk 30 seconds, jog 30, walk 1 min, jog 1 min, etc etc.

Never really did find a solution to it, just started riding my bike instead.

 

[SP33Demon]

A lot of good advice here. I'd also recommend getting an evaluation from someone who knows arches, i.e. a podiatrist or a "veteran" shoe salesman. If you have low arches like me, you probably run flat footed and need more support in the heel area. This would require a specialized insole (recommended by the specialist).

Also, you can build up your shin muscles by placing a weight (a heavy book works for me) on top of your foot and raising your toes keeping your heel on the ground. The combo of better shoes and building up the muscles got rid of them for me. Good luck

 

[snoopdoug1]

FOr me, good shoes prevent/fix shin splints. Also make sure the shoes fit your feet well... Like if you have narrow feet, don't get a pair of wide shoes. Only use your running shoes for running too, it'll make them last longer.

 

[Cobalt]

Try HIIT or just don't run so hard. When your feet hit the ground hard (cement) while running that will give you shin splints.

 

[ArmchairAthlete]

Better get back on the couch =D

 

[SWScorch]

Pretty much everything has been said. Sounds like shin splints, which is basically just a catch-all term for shin pain. It's usually caused by weak shin muscles, and there are exercises you can do to build shin strength. It's probably a good idea to ease back on the running; run the the point of pain but no farther. Also, weightlift with your toes Sit down on soemthing so your legs are dangling. Fill a plastic bag with canned food or something like that and drape it over your foot, then lift your toes up. Do 3x 10 of these for each foot a few times a week.

Your shoes could also be causing it, but you said you went to a running store to get them so that's good. If your pain continues after a few weeks of stretching, lifting and cutting back on the running, you may want to look into getting some stability shoes. Chances are it's just your shin muscles are weak though.

 

[DanRydell]

Thanks for the advice everybody. I'll try easing up and doing the strength exercises first. If it persists I'll think about seeing the podiatrist.