Runners... any thoughts on extreme muscle soreness?

[timmac]

Okay, so a few weeks ago I decided to take up running as part of a larger plan of getting healthier, exercising, etc. Running might be an embellishment, as it's more of a steady jog at this point, but you get the idea.

That said, I'm looking for a bit of advice. The first several times out, I felt tired afterwards, with a fair amount of muscle soreness in my legs, which I kind of expected. But, a few days ago, it seemed to be more than usual. Yesterday was a rest day, and today I went out jogging again, but by the end of 1 mile or so, the insides of both of my lower legs (e.g. just above the ankle up to midway to my knee) started to really hurt, to the point where walking was even a bit uncomfortable. Along with this, I've noticed that my past two outings have been definitely slower pace than I was doing (not that my pace before was anything noteworthy).

I'm looking for any advice/opinions/etc. Should I take this as an indication that I'm pushing a bit too hard, and just go perhaps for more, shorter jogs; or maybe should I evaluate the mechanics of how I'm actually jogging and the way I'm landing on my feet. I have no clue, honestly.

Any thoughts are greatly appreciated.

 

[tracyz]

Sounds to me like shin splints. What are you wearing for shoes?

 

[timmac]

Sounds to me like shin splints. What are you wearing for shoes?

Just basic running shoes.

 

[tracyz]

I'd put money on the chance that your shoes aren't the right ones for you. Shoes don't make such a difference when you're just walking around in them, but as soon as you start running, it starts to make a huge difference. There are so many different kinds of shoes out there for all different sizes and shapes of feet and different gaits (how you land on your foot). I had major problems with shin splints until I found the right shoes. I couldn't believe what a difference it made!

I highly recommend going to your local running shoe store and getting fitted for the proper shoes. It will make a big difference in your level of enjoyment, and may make the difference between your continuing with running or giving up on it.

 

[timmac]

Thank you so much for the suggestion. I will definitely look into finding exactly the right shoes. In the meantime, any suggestions on resting versus training, or any suggestions for treating the soreness? Thanks again!

 

[tracyz]

Use the R.I.C.E. method ~ Rest, Ice, Compression, Elevation. You're probably fine to keep running a bit, just take it easy and don't push it, and I'll bet with the right shoes you'll be pain-free in no time!

 

[ghoulishgirl]

Don't forget, shin splints can also be caused by "too much, too soon".

 

[curiouser]

Definitely get fitted for the right shoes.

If you are having shin splints (the pain would be towards the front of your leg), RICE, take a rest from running, start back slowly and do some toe raises at the end of your cool down- find a step, curb, etc.. and let your heels hang off the back; slowly push up on your toes and lower back down.

Also, make sure you aren't leaning forward too much when you are running; bad running form can cause shin splints as well.

 

[Tiger Lily 03]

You might want to research Internet for shin splints. You will find good advice for sure.

Definitely have your shoes checked. In addition to the good advice offered so far, I would advise going to your local running store. Take your current shoes, have your fit analyzed. You might benefit from a better shoe fit and definitely shoe inserts.

Ramping up too much too soon could certainly have contributed to your probelm. You want to increase your distance by no more than 10% each week. Also include some strengthening exercises.

Right now I would advise to back down for a bit then take it at a slower speed and distance, ice after you take your steps and get to the running store.

You can do this and will find it to be easier once you get going slow and steady.

 

[timmac]

Thank you very much for the suggestions. Right now, I'm looking at resting the remainder of the week, and then taking it slow. I won't do any running if I have any doubts that I'm still in pain, but will cross-train on other strength exercises if need be to give my legs more rest. Will definitely be getting to a running store as soon as possible, too.

 

[tracyz]

Glad to hear it. Don't give up on the running. It can be extremely rewarding. It's just that with the right equipment it doesn't have to be quite so difficult!

 

[timmac]

Oh I'm definitely not giving up... I have a longer-term goal of running a marathon... got a ways to go still

 

[Claudine&John]

Hello, John here,
I have had my fair share of shin splint pain and from your description it sounds like a bit of achilles tendonitis as well. The tendons in your legs aren't used to the pounding and punishment running can dish out....ask one of the marathon walkers on any of these boards and they can identify with those types of injuries as well. Make sure you make a little time after each outing to stretch out your legs. You'll need to devote a good 10-15 mins of this to keep your legs from tightening back up. I'll bet the outside of your thighs are sore too. What can happen if you don't properly stretch is that over time your IT bands in your thighs will pull up and tighten causing residual pain in your lower legs. Yoga and swimming are also good alternatives for your body when you enter the running world. I took up running a few years back to lose some weight and as I have had several knee surgeries I became an injury prone runner. I decided that to stay on my weight loss plan I needed to diversify and that's when I found triathlon. It's not for everyone, but if I didn't have the ability to cross train I would go crazy. I have also read and taken lessons in the Pose method of running which is a technique well suited to keeping injuries down. There is the other element to be considered as well, and that is recovery nutrician. I was never a supplement kind of person and I think most people aren't but there are products out there well suited to help you recover after each workout. We aren't talking injecting yourself with horse tranqs or anything, just having including the proper items into your diet to allow your body to adjust to the change that is occurring. I use a product called Recoverite from Hammer Products and it works miracles for me. It's a sugar free, glutamen supplemental drink that you consume post excercise and it has really helped me immensely. I hope this helps and keep up the running, even competing in a Disney race is worth the training, and if you decide on the half or the full marathon, you'll make it and you'll have a wonderful experience doing it.

 

[mkymsehi]

Ice bath your legs when you're hurting.

Get a tall (clean) plastic garbage can, fill with cold water, and place in front of your chair or sofa with a plastic bag underneath. Plus a towel next to the garbage can. You can watch TV while doing this.

Put your leg in, one at a time. Slowly add some ice cubes to bring the temperature down a few degrees. The more cold you can handle, the more ice you add.

Alternate your legs every 10 minutes.

 

[timmac]

Thank you everyone for the advice. To give a quick update, I think the biggest problem was that I started way too hard, way too quickly; going from sitting on my butt all day, to running 2-3 miles at a time in a period of just over a week. I totally dropped the ball on gradually easing into the new found exercise. Shoes may also have been part of the problem. I have a different pair now that I use for running, which have a higher arch support, and generally feel more comfortable.

After a week of no running whatsoever, last week I did two very gentle, easy ~1 mile walk/jog outings. Those went reasonably well. This week, I'm jogging 2+ miles at a time, with definite soreness after (which feels "normal" in a sense), but not the outright pain I felt previously (which definitely didn't feel normal)

I'm targeting possibly doing a 5K race either late this month or sometime next month, and working my way up a bit from there, with the longer-term goal of running the NH Marathon next October. If all is still going well by then, and I find a way to fund it, the WDW marathon in Jan 2010 is certainly something I'd love to try.