New Runner Advice

[bwolfe]

I've been running for about three weeks. I did my first 5K last weekend (33:19). This past week I've pushed my runs to 4+ miles. However, I've started to experience severe shin pain during and long after my runs. It got so bad this morning that I had to walk the last mile home. I'm a big guy 6ft. 2 and 270. Am I doing too much too soon or is it a shoe issue?

 

[Ariel484]

I've been running for about three weeks. I did my first 5K last weekend (33:19). This past week I've pushed my runs to 4+ miles. However, I've started to experience severe shin pain during and long after my runs. It got so bad this morning that I had to walk the last mile home. I'm a big guy 6ft. 2 and 270. Am I doing too much too soon or is it a shoe issue?

My first thought was the shoes, but it might be both. Did you get fitted for new shoes at a running store? If not, you'll want to do that. I find that the only time I get shin pain is when my current pair of running shoes needs to be retired (they say a pair of shoes should last 350-500 miles or something like that...my current pair has 430ish miles on it and I have been starting to get some shin pain here and there).

Really, I think if you were overtraining you'd feel pain in other places (IT Band, etc.)...not your shins. But the general rule is to increase your weekly mileage by no more than 10% each week, so if you've increased by more than that, this could be a problem.

Good luck!!

 

[John VN]

Having no background information on your prior to starting running history, I would think you might be biting way too much off of the proverbial apple in an endeavour to see how fast you can go without training properly.

Damage is often done by people who feel pretty good after starting up and then go too fast-too far-too soon.

Shoes are very important but so is a good training schedule. Others will add their take on your efforts regarding running so I will bow out to their expertise since I am a walker.

Good luck and have fun while staying healthy and injury free.

 

[Constant]

If you have been running before and were fine but since lengthening out the distance it has started that may well be telling. 33 mins for your first 5k after 3 weeks is awesome and I can see why you want to build on that.

Consider looking at a 10k training plan, even something like couch to 10k and pick it up some where in the middle. I get terrible shin splints if I have run up hills for more than 4 miles. Remember to stretch (i am so bad and pay the price every time) and maybe consider seeing a sports therapist to ease off the muscles.

I did a challenge where I couldn't walk for shin pain at the end and after 30 mins of agonising massage was able to walk out with a spring in my step.

Only thing is you have injured yourself give yourself time to heal. Consider some cross training in the meantime, mountain biking, kayaking, boot camp or something to keep your fitness up but resting your legs a bit and build back up.

 

[C_leen]

You want to tackle the world and probably don't want to slow down.

Print off some stretches for your lower extremities from a reputable running website. Do them faithfully after your runs.

Check your shoes at a running store as advised.

Although this might be an old wive's remedy, I walk backwards for shin splints.

 

[ZellyB]

I'm also having some shin splint issues. They really just started and aren't too severe, but I don't want them to worsen. I was running around 20-22 miles per week and think I'll try to back that off some and put in some other cross-training in between. They really don't bother me while I'm running, but afterward, they can be fairly sore. My shoes are new and I got them based on a gait analysis at a good running store, so I think it's probably more an issue of some over training. But, it's not easy to back off since I was making such good progress. But, I sure don't want to worsen things either. I'm hoping a week or two of reducing the miles will get me healed up.

My husband thought maybe icing them a few times a day might help too. Anybody know if that's beneficial?

 

[Cheshirepixie]

Are you stretching before your runs? I notice if I don't stretch before and after my runs I get shin splints. The worst shin splints I've had we're because of shoes though. Icing does help along with compression socks.

 

[cewait]

With regard to the OP, please back off the miles and see if the shin splints improve. The fact that they are lasting well past your run would have me sending you to a doc if you were local to me..... I worry about hard tissue injuries from what you describe.

In addition to the too old shoes or too fast increase in miles the third cause for splints are calves being too tight. Make sure to stretch POST run. Do NOT stretch cold pre-run. If you feel the need to stretch at the beginning of a long run, run a mile then stop and stretch.

Finally, invest in a foam roller and roll the calves, quads and IT band after each and every run. It is painful as you start, but well worth the pain once benefits are achieved.

 

[bwolfe]

Thanks for all the great advice. I went to out local running store and got "fitted" for a good pair of shoes. I was wearing the exact opposite of what I needed. The runs in the new shoes have been pain free!

 

[John VN]

Thanks for all the great advice. I went to out local running store and got "fitted" for a good pair of shoes. I was wearing the exact opposite of what I needed. The runs in the new shoes have been pain free!

Glad to read the news! Just remember that slow progress should further ensure injury free results. Don't fall into the feel great so I'll run a whole lot more today.