Some considerations: Were you fitted for running sneakers at a specialty running store? If not, you should get fitted for sneakers. Poorly fitting sneakers are a common cause of shin pain. If you heel strike and land heavily on your heel that could be another cause. Another common cause is doing too much too soon - this can mean running too fast, too many miles, too many times a week, etc. even with a beginner plan. Did you have a strong walking base before starting to run? Do you stretch after you run? Tight calves contribute to shin pain. Stretch your calves after running, and if you have a foam roller, foam roll them. While sitting, trace the alphabet with your toes; put a towel on the floor and pull it towards you with your toes. You can do toe/heel raises to strengthen your calves. Icing after you run (after you stretch) will help too.
I've had trouble with shin splints too. For me, they were caused by a combination of heavy heel striking and increasing my mileage by too much.
Edited by: SPOORK at: 4/1/2013 (11:29)
Fitness Minutes: (650)
78 4/1/13 11:12 A
Are you running in good running shoes that have been fitted for you? If not I cannot stress how important it is to invest in running shoes from a running store. They can guide you to the right type of shoe for your stride and make sure you have the proper fit. Shin soreness is common in the beginning and will go away for the most part provided you have good footwear.
I have just started a learn to run program..again. I usually end up stopping because I get so sore in my shins that I can't continue. Are there exercises that I can do to strengthen the muscles that I need for running? I also have asthma so I am taking my time. I am on week one in my program for the second week. I couldn't finish my last run because of my asthma so I am repeating it until I make it through. I do five min. walk and then a one min. run and repeat for a total of 20 mins.
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