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LAURA85712 Posts: 215
4/15/08 11:27 A

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Everyone here seems to have answered your questions with much more expertise than I could have, but since I'm just coming back to running after being sidelined with severe shin splints, I just wanted to encourage you to listen to your body and not run through pain.

I started to get pain in my left shin, but decided to run through it because "that's what runners do" (so stupid!). It started out only hurting when I ran, but progressed so that I couldn't even walk without pain. My orthopedist put me in a walking cast and I was unable to exercise for two months. Now, I'm back to square one with running and have to build up my stamina and strength all over again.

I would recommend active rest - meaning take at least two or three days per week in which you don't run, but instead do non-impact cardio (such as swimming or biking). This will keep your stamina and fitness up, but give your joints time to recover from the impact until they are stronger.

Good luck!

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WONGERCHI's Photo WONGERCHI Posts: 3,889
4/9/08 12:15 P

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I pronate badly and the stability shoes really help in that respect. What they do is give support to the arch so that it doesn't collapse when you roll towards the toes following footstrike. I've never had shin pain ever since I got my shoes. Not having seen you run, I suspect what you're doing is lengthening your stride so that you're heel striking and locking the knee - that way the first thing to take the force is your shins. This also isn't ideal running form - slowing down and trying to hit mid-foot is a lot better. in fact, this is the recurring theme here - SLOW DOWN and you will get better.

This is VITALLY important, especially for a beginner runner. I can sympathise with you because I LOVE intervals as well, but there is a time and a place for them, and unfortunately now is not it. Intervals by definition are high-intensity stuff - to get the most out of them you need to have something to put them on, a base, if you will. The purpose of this base is to get your body used to running and build a run-specific aerobic base so that when it's time to run fast, you can run fast.

If you want to become a runner, it takes time. Because of the high impacts, your joints and tendons need time to strengthen - this sort of thing takes a lot longer than building muscles. So what I would do is ditch the intervals totally and try and build up to running 30 minutes continuously but at a conversational pace. There are several programs out there to help you, the Couch to 5k (on the coolrunning.com website) is my personal favourite.

Once you can run 30 minutes then we can talk about adding some speed stuff. Think of speedwork and all the other stuff as the "walls" of the running house that you're building. You can't build walls without the base!

So drop the speed (5mph would be a start but you'll have to tweak) so that you're running but feel like you could talk in pretty complete sentences. Take the time to build up the time that you're running (ask on here or read up) and build your base first. Like you, I don't really like the long distances (5-10k boy, myself) but I've built my base slowly and carefully that I can quite happily go out and run a HM on any given Saturday. This big base means that I can go into the speedwork with the confidence that I'm going to get the most out of it.

Oh, and if you can - run outside. Makes the base runs a lot more entertaining!

In God we trust, all others bring data.
- W. Edwards Demings

If God invented marathons to keep people from doing anything more stupid, the triathlon must have taken Him completely by surprise.
-P.Z. Pearce

Specificity, specificity, specificity.
-Andy Coggan

The plural of "anecdote" is not "data".
- Frank Kotsonis


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4/8/08 6:58 P

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Lisa, Just slow down your speed interval to a 5.0 (at a 2% incline- which will definitely help you make the transition to outdoor running easier) or so until your body (ligaments, bones, tendons, muscles and joints) has the opportunity to begin the adaptations principles needed for running. I believe one of the reasons many new runners give up trying to run is that they try to rush through the process and therefore find themselves injured or frustrated. Allowing time for the changes to happen will allow you to be a life long runner and not just a once in a life-time runner.

TRUST ME the more you work on endurance (going the time or the distance) the more speed you will gain over time. This is why running is so cool for newbies...these changes come quicker than those running for a longer period of time. I read that it takes 10-15 years after one begins running to peak, therefore you have lots of time to work on gaining speed...just allow the time for your body to catch up with what your mind wants to do now. BEST OF LUCK and as always...

HAPPY RUNNING!
Nancy

Edited by: SP_COACH_NANCY at: 4/8/2008 (18:58)
ODETOLIFE's Photo ODETOLIFE Posts: 1,852
4/8/08 6:31 P

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I think one of the factors is that I am doing too much too soon...I think the other factor is that, the running store in town I went to, didn't help me properly. I have stability running shoes, but I am a pronator. I heard or read somewhere that if you are a pronator, and wear a stability shoe, those shins are going to hurt.
I should go into the city and get some real advice.

As far as laying off the running, what should I do? I am walking for 2 minutes at 3.4 and running for 1 at 6.6 on the treadmill. Is it going to help for me to run at a slower pace? I really do like to run...which surprises me, because I don't like distance running yet. Maybe I will like it. I like the intervals. Love em.

Thanks again everyone! You're so helpful!

Speed of Lightening, Roar of thunder!


We can always start again right?




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WONGERCHI's Photo WONGERCHI Posts: 3,889
4/8/08 5:26 P

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Nancy, I'm stalking your posts again, sorry....

ODETO150:
Totally agree with Nancy's point about shoes. I'm such an anal retentive about shoes but SO worth it. If it's not shoes, then my question would be - how long have you been running for? If it's less than 6 months regularly (e.g. 3x week) then LAY OFF the intervals as your joints aren't ready for them yet.

If it's more than 6 months, then you may be running too fast - when you run too fast you automatically lengthen your stride and use more shin because you're striking with the heel, and not the midfoot. Slow down a touch and shorten the stride, that may help. And stretch well afterwards...

In God we trust, all others bring data.
- W. Edwards Demings

If God invented marathons to keep people from doing anything more stupid, the triathlon must have taken Him completely by surprise.
-P.Z. Pearce

Specificity, specificity, specificity.
-Andy Coggan

The plural of "anecdote" is not "data".
- Frank Kotsonis


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4/8/08 4:23 P

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Just read about a new stretch in the May 2008 issue of Runner's World for shin splints to help strengthen the anterior tibialis...Place a bunch or coins in a sock and tie at the end...drape the sock over your foot with equal balance of coins on each side and flex your foot upwards. Do this several times a day.

Also make sure you are running in the right shoe for your pronation...if you haven't been fitted at a specialty running store, now would be the time to do so. People don't like to spend a lot of money on running shoes but they are, after all, the only true piece of equipment a runner needs and therefore can make or break a runner!

HAPPY RUNNING!
Nancy

ODETOLIFE's Photo ODETOLIFE Posts: 1,852
4/8/08 1:26 P

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Thanks Anthony.
That article was perfect. Sounds like I am sprinting a bit too early. lol


Speed of Lightening, Roar of thunder!


We can always start again right?




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ANTHONYF's Photo ANTHONYF SparkPoints: (22,963)
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4/8/08 12:06 P

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here is a good articel about the shin splints. It is kind of a catch-all phrase.
How long have you been running? It might be that you are doing the intervals too hard and too soon for your level.
Rest and stretches plus good shoes are the key to getting the shins better www.sparkpeople.com/resource/fitness
_a
rticles.asp?id=611



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This above all: to thine ownself be true.
Lord Polonius. Act 1 scene 3. Hamlet


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ODETOLIFE's Photo ODETOLIFE Posts: 1,852
4/8/08 11:58 A

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Yes, sorry, I try to search through these pages, but I don't do so hot.

I just started interval training...and I think I am having shin splint issues.. I don't know for sure.
They pretty much only hurt when I run, but are fine the next day. It hurts where the muscle connects to the bone. Is that shin splints? If they are, can someone help me make them go away? lol
I know I can do more intervals if I didn't have them bugging me.

Thanks in advance, and thanks for letting me show up and ask questions! lol



Speed of Lightening, Roar of thunder!


We can always start again right?




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