New Runner

[healthymom01]

I recently started running, or should I say jogging I am enjoying it but am having pain in my shins. Am I doing something wrong? Any recommendations would be wonderful. Thank you!

[sourpuss]

Invest in a good quality pair of running shoes first thing. It will make a huge difference. Expect to spend between $75-$100 for a good pair. Make sure you are running correctly. You want a heel strike and then rolling forward to the ball of your foot so there isn't so much impact on your shins.

Here's an article from a running site that has good advice.

PUBLISHED 05/01/2008
Shin splints are a common beginner's injury, so many seasoned runners assume they're immune. But medial tibial stress syndrome, the top cause of shin splints, is usually triggered by overtraining--something that can befall even experienced runners. If you feel soreness or pain along your shinbone while running, check your training log. Chances are you've increased your mileage or intensity too much without enough rest. Other causes include running on hard or uneven road surfaces and wearing worn-out shoes. Stretching, strengthening, icing, and replacing shoes are effective rehab strategies (see below). If your pain persists, you might have a stress fracture or compartment syndrome, conditions that require a doctor's care.


Rehab

At the first sign of discomfort, take a few days off from running. You can cross-train, but stick to low-impact activities like swimming, pool running, or cycling. Take anti-inflammatory medications and rub your shins with ice for 10 minutes after exercise. Replace your running shoes if they've logged 300 to 500 miles. Build range of motion in your calves and strengthen your shin muscles. When you return to running, start slowly, gradually increase your miles, and stick to softer surfaces when possible. To prevent a relapse, continue to stretch and strengthen even after your symptoms fade.


Get Flexible

1 Sit tall in a chair with knees bent 90 degrees, feet flat on the ground. Keeping your right heel on the ground, gently raise your right forefoot up and back toward your shin until you reach a point of slight discomfort. Return it to the ground. Repeat 10 times with each foot.

2 From the same position, lift your right forefoot up, and trace the letter "J" in the air with your foot. Return it back to the ground. Repeat 10 times with each foot.


Get Strong

1 Sit tall in a chair with your right leg extended and an ankle weight on your foot. Slowly draw your toes back until you reach a point of slight discomfort. Then extend your toes forward until you feel tension. Repeat 10 times with each foot.

2 On a stair step, stand on the balls of your feet, heels over the edge. Slowly raise your heels, then lower them below the starting position. Repeat 10 times--and do 10 more reps with your toes inward and then outward.

[WildChild]

I took up running at 48, having never done it before. I found working into it best. Start with power walking interspersed with running until you are winded, then go back to power walking. This actually burns more calories because you don't get into an energy conservation state and allows you to build up to running more and more of the distance.

Sourpuss has given excellent advice and I second the importance of quality, good fitting running shoes and socks. Be sure to cool down and stretch. Good Luck with this, it's addictive!

[healthymom01]

Thank you both for the great advice. I do a lot of hiking and such and decided hey, why not try running. I take my 12-year-old son along with me so we can have some quality time together and I can "show" him the value of exercise and healthy living - quite honestly, NOT something I learned from my own mother (she is more the diet pill/laxative type). I really appreciate your advice - I will let you know how it goes.

[WildChild]

I lost about 50 lbs the first year and it really helped my emotional state too. Funny you mention your son, mine was about that age when I started and a soccer nut, he took up cross country and track and is now a runner as well as a soccer player. When I did my first 5k, he ran it too.

[healthymom01]

Really? Wow, that is excellent. After having my second child over 2 years ago, I have not been able to lose the extra weight. I was recently diagnosed with Hashimoto's Disease (where you immune system attacks your thyroid causing it to under-produce) - it has caused me to re-evaluate my eating and exercise regime. I am lucky to not have to go on medication at this time and I would like to keep it that way if at all possible.

[WildChild]

Good luck ! I believe that no matter what we have to deal with, the better our diet, exersize and general health, the better the body can deal with it.

[Favored]

Good running shoes, and pace yourself!

[Princess89]

i agree with everybody else get a really good pair of shoes. try and go for a pair that has shock absorbtion because they will help with the impact a lot. i suffer from shin splints because ive been running since i was 8 and now im 20 i find that shock absorbtion helps.

[zanyhoagie]

I started running about 4 years ago and have done 1/2 dozen 1/2 marathons and some relay races. I thought that as long as I spent a lot of $$$ on my running shoes I was getting good shoes---- definitely not the case. I finally went to my local running store where they had me run on the treadmill to figure out my gait, etc... I had been using a stability shoe for a long time, but what they found was that I needed a neutral shoe. Just in changing my shoes for the proper fit and balance I am seeing much better results with less pain in my knees, ankles, etc...

If I were to give any advice at all it's to get fitted for a good pair of shoes by your local running store. You don't have to buy the shoes from them, but at least you will have a better idea what to buy.

Good luck and keeping logging those miles!!!