running is a pain in the shins

[fatmuscles]

just asking, i resently started trying to run, i started out by walking at new year, and have been slowly upping the pace, now im jogging i am getting sharp stabbing pains in the front of my shins, i am fairly heavy at 204lb, but then again ive lost 47lb so am lighter then when i started the walks,
can anyone give me some advice on how to prevent this pain, i got some new running shoes, ive been building the muscles and tendens up for 4 months now, and streetch after wieght workouts, also warm up and streatch before running, help please.

 

[iMan323]

Shin splints are a sign that you're running too much (or too often) on a surface that's way too hard. I would take a week off from running entirely and then ease into a running program. Make sure your shoes are the right kind. Make sure your strides are correct (you should strike the ground with your heel).

While you're on your break:
-ice each shin for about 10 minutes per day
-take 400mgs of ibuprofen (Advil) per day, after meal. it's an anti-inflamatory drug so it should help with recovery process. this optional though, because rest is the only thing that will really address your problem

 

[motiv8ed]

just asking, i resently started trying to run, i started out by walking at new year, and have been slowly upping the pace, now im jogging i am getting sharp stabbing pains in the front of my shins, i am fairly heavy at 204lb, but then again ive lost 47lb so am lighter then when i started the walks,
can anyone give me some advice on how to prevent this pain, i got some new running shoes, ive been building the muscles and tendens up for 4 months now, and streetch after wieght workouts, also warm up and streatch before running, help please.

Dunno if you have a gym membership but if you do, you should do some low impact cardio and slowly but surley put in your running. Eliptical or bikes

Definatly talk to a doctor though!

 

[P-funk]

have someone watch how you run. technique makes a world of difference.

 

[musclehead24]

I get the same thing. I find that it happenes when I start doing cardio after months off. I neglect cardio when I bulk then when I cut I start running on the treadmill. My shins hurt after 5 minutes. After a number of sessions it goes away. I also don't have proper running shoes so that could be it.

 

[Plateau_Max]

The biggest thing I see when my trainees complain about shinsplints (always when I have them do 30 minutes of cardio or more and they use the track instead of the treadmill) is they are jogging so slow that they strike the ground with the whole foot or just the balls of the feet. This sends a shock of impact straight up the shins. The shins can't take that for 30 minutes straight. Period.

If you run fast enough you'll subconsciously encourage yourself to take longer strides which forces you to strike your heel down first then roll your weight from the heel to the toes before lifting the foot again. This is the best way to eliminate sharp impact. Make sure you're standing straight up and down when you're running no matter what the incline, if you shift your weight forward or backward that messes up the entire stride and makes it much less even and efficient.

Learning proper form is essential with running because if you can take that unnecessary pain out of the equation not only will you be able to run more, but you won't be discouraged by the thought of that nasty pain.

 

[fatmuscles]

cheers guys and gals, been building up to it with cardio, it doesnt bother me as much on the tredmill just feels a bit dull on that, but the gym i go to is a fair way off so cant make it there each day, plus would be to tempted to use the wieghts everyday if i was there lol, so run on the roads, maybe to harder serface but no proper running tracks around here lol

 

[Double D]

If your feet are flat it can be a huge factor as well. Do you use arch supports?

 

[fatmuscles]

If your feet are flat it can be a huge factor as well. Do you use arch supports?

mmmm never heard or arch supports sorry lol, got some new running trainers, no idea if they have arch supports, had a friend who does a bit of running for the last few years with me when i bought them,

 

[Double D]

Well do you have bad archs? If so see a pediatrist. He can get you fitted for your feet. I got me some and oh my god it took the shin splints away.

But like someone else said the hard surface running kills me as well. I play basketball and I hurt forever after I am done.

 

[fatmuscles]

dont have bad arches, hard surfaces do seem to make it worse but like i say theres no running trake near me so have nothing proper to run on apart from either the road, or some crapy amature rugby ground were the ground is so uneven, id be a bit worried about running on it, dont realy fancy getting a good pace up then landing myself down a pothole, lol,

 

[Double D]

How about buy some of those soft insoles?

 

[fatmuscles]

ones i got seem pretty softish, but ill go get some softer ones this afternoon and try them cheers

 

[Double D]

I use some in my work boots and they have made it easier on me. But who knows, may have nothing to do with your feet at all.

 

[fatmuscles]

dont know dude, worth a shot though, ill get some this afternoon and try them, cheers

 

[fohawkenator]

15 and pressin 365

my shins did the same thing until i started wering nike frees they feel way better hopr you find a awnser to your problem it sucks dont it

 

[fatmuscles]

my shins did the same thing until i started wering nike frees they feel way better hopr you find a awnser to your problem it sucks dont it

tell me about it lol, hopefully will go better, just had a shit weekend though, took sat off training and had some chocolate and then had a chipy takeaway in the evening, got wayed on fri and then again today, put on 1.6 kilograms ffs, is no good lol

 

[slip]

i get them due to poor technique.

Rest!

 

[fohawkenator]

15 and pressin 365

i had a fun weekend myself i never run on the weekends but i had some fun with a guy named bud last name weiser oh yeah

 

[Plateau_Max]

hah, you had a guy named Bud inside you...

 

[fohawkenator]

15 and pressin 365

damn that sounds gay now that i read it i got drunk badd!!! has anybody ever heard of the band trivium

 

[fatmuscles]

think we will draw a descreate line under that i think lol, say hi to bud lol

 

[fohawkenator]

15 and pressin 370

think we will draw a descreate line under that i think lol, say hi to bud lol

good idea lol

 

[DontStop]

My little take on shin splints:

I love to run and i found that the best way to prevent them is to warm up, cool down, stretch, take your glucosamine and calcium. Right sneakers are essential obviously as well as proper form. Dont lean forward too much for a long period of time as for, atleast for me, it stresses my shins

 

[iMan323]

your shins are simply not conditioned to take the kind of abuse your dishing out