I just started running/jogging and want to continue but every time I hit about the 10min mark my shins hurt to much to continue. Is this something that happens to most beginners? Is it cause I'm 30pnds overweight? Will it go away if I continue to run a bit each day? I have no clue why this is happening I can go on the cross trainer for 30-45 min and no problem whatsoever, never any shin pain. Whhhhhats the deal?
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11-22-2011, 05:55 PM #1
As soon as I've ran for 10min my shins start killing me. Will this always be the case
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11-22-2011, 06:05 PM #2
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11-22-2011, 06:08 PM #3
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11-22-2011, 06:09 PM #4
- Join Date: Jul 2010
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stop running so much without rest, you need to give your body time to toughen the soft connective tissue between the tibia and tibialis anterior.
You need to let them heal until its only a very dull presence, never "push through the pain" and start a run if they are sore from the day before.
Its exacerbated by the fact you are carrying around extra weight. For a beginner, dont try to run over a mile a day, slowly increase distance over a period of time.
Running on concrete is a whole new ballgame compared to a treadmill, bike, or elliptical, NONE of the conditioning from those will carry over since they are all completely different. I can do HIIT very aggressively on a bike but when i started running several months ago it felt like i have never exercised in my life.
For a beginner id probably do a mile 2x a day MAXIMUM for a few weeks and just listen to your shins, a mile is fine, isnt going to burn many calories but you need to give your body time to adjust. Only run every other day for at least a month if you can take it.
I went from only being able to jog 1/4 of a mile my first week to almost being able to RUN 3.1 miles months later without stopping and its taken nearly half a year, and i hardly improved when i was in a deficit.
You can try foam rolling your shins to hell and back but there is really nothing you can do for a beginner.
Oh and if you are serious, get a good fitting pair of shoes, synthetic socks to wick away moisture from your feet, because once you are able to run for over a mile, your feet will get hotter no matter how perfect running form is.There is always someone less fortunate, with real hunger, with real adversity, who made something of themselves. What is your excuse?
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11-22-2011, 06:11 PM #5
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I agree with what jon said. I will also say that the same thing happened to me when I started running about a year ago. To avoid the pain you are feeling, I introduced actual running into my cardio routine VERY slowly. I only ran once per week for the first month or so. Then twice per week and so on. It eventually went away and I have not felt that pain in quite some time.
That is just my experience. Good luck man.
Edit: When I said I agree with Jon, I meant the 'seeing a doctor' part.Last edited by cnh57811; 11-22-2011 at 06:20 PM.
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11-22-2011, 06:12 PM #6
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11-22-2011, 06:19 PM #7
i'm no doctor, but it's worth asking:
what shoes do you run in? i ran 5 miles outside the other day in basketball shoes (kinda on a whim with some friends...didn't have my vibram shoes with me) and for the past 3 days my shins have killed me. old shoes will also be worse on your shins. my asics never caused me shin probs even when i was pretty much obese. and my vibrams have been just as good.
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11-22-2011, 06:21 PM #8
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How much protein are you consuming?
That was me years ago. I tried different shoes, running on softer surfaces, taking days off, it didn't matter. The only thing that I did differently for the pain to go away was increase my protein intake by a large amount. Haven't had any issues since then."Everyone thinks they're on their way to single digit body fat as soon as they see a blurry four-pack in the right lighting.Your final body weight at 5-6% will be a lot less than what you think.Talk to me again when you get in contest shape." I'd be willing to say that 95% of people on this forum accomplish nothing in years, don't be one of those people. It's sad,they seem to have the knowledge many don't but can't utilize it.
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11-22-2011, 07:05 PM #9
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11-22-2011, 07:12 PM #10
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11-22-2011, 09:48 PM #11
Thanks alot man. Very helpfull. I was actually talking about running on a treadmil. I wasn't sure if it was a good idea to push through the pain or not, now I'll know to stop. It actually doesn't hurt at all the next day. It doesnt even hurt after i rest for 5 min. My shins just start burning after 10 min of running so I take a little break and go back at it. I'm going to try and increase my time by a minute or so everyday and see if i can increase the time of my run before i feel the pain coming on. I will definatley look into getting a new pair of shoes.
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11-23-2011, 12:38 AM #12
Alot of injuries come with running form. But don't think you can just take off your shoes and magically correct your form.
It takes adaptation and a conscious effort in the beginning. Try barefoot running on the treadmill (start with short distances to build up the necessary muscles), watch videos on youtube about running on the balls of your feet instead of using heel strikes.
Once you get accustomed to it, run in shoes that don't elevate the heel too much and you should be good to go. Vibrams are expensive gimmicky shoes. Anything that's thin soled probably does the same trick.
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11-23-2011, 12:42 AM #13
NEVER EVER "PUSH THROUGH THE PAIN". There's a difference between being exhausted on a run due to cardiovascular exertion vs gritting through stabbing pains on your joint. The former builds up your endurance, the latter causes structural damage to your body. Running if done with poor form is incredibly taxing considering that at each stride, you're placing nearly multiple times your body weight on each foot depending on speed again and again and again and again. Our human bodies were meant to run but in a specific manner that goes against the prevalent (widen your stride, use heel strike) school of thought.
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11-23-2011, 02:08 AM #14
Shin Splints.
They're quite difficult to get rid of. There are so many causes. Most of the time it's because of poor athleticism, which comes from years upon years of sitting on your backside. If you have a decent pair of running shoes, just steadily increase the time and as a poster has said previously, extra protein wouldn't go amiss. I have them for a while for exactly this reason. They'll go eventually. Unless you're in the minority and have them through a medical problem which will require surgery (I believe). Let's hope that isn't the case for you.Currently cutting.
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11-23-2011, 02:10 AM #15
The cure is more running.
Don't Drink, Don't Smoke, Watdo you do?
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GROUND BEEF
WHITE BREAD
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2% MILK
BROCCOLI
LOW FAT ICE CREAM
THOSE YOGURTS WITH THE CANDY THING ON TOP
SUGAR FREE JELL-O
FIBER ONE GRANOLA BARS
APPLES
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11-23-2011, 02:49 AM #16
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A couple things that have already been mentioned, but will repeat:
1) SLOWLY work your way up in distance and speed. Acknowledge your limits and DO NOT push yourself further once you start feeling pain. You don't want to put yourself in a state worse than when you started.
2) Ensure that you are using a proper running form. If you are landing on your heels - STOP! Here's a video explaining how to run properly:
Last edited by Skunk; 11-23-2011 at 07:49 PM.
While you live, shine
Don't suffer anything at all;
Life exists only a short while
And time demands its toll.
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S - 355 lbs
D - 405 lbs
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11-23-2011, 07:40 AM #17
Does the pain dissipate immediately after you stop running? I thought I had shin splints for years, but I actually have compartmental syndrome. The symptoms are similar, but with CS, the pain kicks in while running and subsides quickly after you stop running. Shin splints tend to continue to hurt after the run.
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11-26-2011, 05:17 PM #18
Yea I'll run for ten minutes then my shins will start hurting alot so I stop and continue walking till the pain goes away which is in a minute or two then i can continue with no pain at first, but of course it comes back. It only hurts after that ten minute run to. NEVER hurts any other time. Not even when I'm on the elliptical.
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11-26-2011, 10:19 PM #19
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11-26-2011, 10:51 PM #20
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11-26-2011, 11:01 PM #21
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11-26-2011, 11:05 PM #22
You are new to running and using a treadmill.....usually a very forward leaning running style due to the forced momentum, you are carrying a bit of excess weight; these things alone will cause a lot of stress in the lower leg.
Your feet should pronate as a natural form of shock absorption, so its possible your shoes arent allowing this or you are over pronating; either way if it is that bad and holding you back you would benefit from seeing a podiatrist or biomechanical specialist for footwear advise and possibly orthotics.
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11-26-2011, 11:42 PM #23
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Lots of people hit it on the nail. I def would not recommend a doctor just yet. Weight is prob the most significant cause. When I was carrying extra weight and began running, I had the exact same issue. I would not attempt to power through the pain, but don't quit as soon as you feel it. What actually helped me though was starting off slower. Started doing a warm up walk for about 2-4 mins @ 3.7...then started my run at a slower pace than usual. This worked very good for me. Def give yourself adequate rest in between runs. Shoes could also be an issue you can look at(make sure the shoes are for running for the long haul and not sprinting).
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11-27-2011, 12:23 AM #24
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