I just started running because i am going to be joining the air force and we have to be able to run 3 miles in about 16 minutes anyways the first couple days went good but now when i run i cant even make it a lap around the track because my shins and quads are throbbing will this go away? if so how long? Is there any exercises i can do to help my legs on the days i dont run? thanks
2006-06-29 05:40:36 · 15 answers · asked by jwehrly2000 2 in Health ➔ Diet & Fitness
yes, because your body isnt used to such a physical work out,after you start running regularly, your body will gain resistance and it won't hurt so much
2006-06-29 05:43:02 · answer #1 · answered by Anonymous · 1⤊ 0⤋
Your legs are sore cause you just began running. jeez. You don't have scoliosis!
Shins hurting is called Shin Splints. It is caused by "too much, too fast" ie, you have ramped up your mileage too fast. Back it off a bit. Shin splints are dangerous because you can actually produce small fractures in the bones of your lower leg. What is happening is that your muscles have not gotten strong enough to absorb the pounding from running and it is hurting the bones. As the muscles become stronger, shin splints will go away...but be careful!
I believe you have to run 1 1/2 miles in less than 9min 36secs which equates to a 6:15 pace. That's pretty quick.
I would say run 3x a week right now and do a few miles...2 or 3 max. Go to a gym and use the elliptical, and maybe use a stationary or real bike. Stretch, get massage (or at least rub your legs down) and take care of yourself.
Muscle takes a while to build up, give your body the time it needs, and it will do it.
2006-06-29 13:51:33 · answer #2 · answered by tsbr1963 6 · 0⤊ 0⤋
Yep. Absolutely normal. You most probably started by trying to get a lot of miles in, the first day(s). However, when you are starting to exercise after a long time, you should start with short runs and build up slowly over a few weeks. In addition to that, you should use the correct type of running shoes. If you are using tennis shoes for instance, you will also get this type of problem.
Tips:
1. Build up capacity for miles slowly
2. Never eat 30 minutes before exercise
3. Wear the correct running gear (a good sporting shop can advice you)
4. After running, do some aerobics to loosen you up and cool down slowly.
2006-06-29 12:55:05 · answer #3 · answered by SmartAlec 3 · 0⤊ 0⤋
The pain is normal. The muscles in your leg tear at a microscopic level when you run. That's the reason they get sore. In addition, if your not used to exercising, it should be even worse. After a week or so, it wont bother you any more. Two things to do, strech your leg muscles before and after you run, and warm up before you run, and have a 5 min cool down phase after your done. This definitely helps me !!
Good Luck
Daniel213
2006-06-29 12:49:43 · answer #4 · answered by daniel_213 1 · 0⤊ 0⤋
Sounds like shin Splints. You really need to stretch your legs out good before and after you run. Aim High
2006-06-29 12:43:32 · answer #5 · answered by Snuffy Smith 5 · 0⤊ 0⤋
perfectly normal. because you're starting you're bound to have painful legs. even professional runners get pains in their legs. like people have said you're just not used to running so much that your muscles are taking a beating. the throbbing is because lots of blood has been sent to that area to help you use your muscles easily when you run. your muscles also contract when you use them so when you are resting they finally relax. to help i would suggest properly stretching all your muscles and get a small warm up if you can. also if you don't have much muscle in your legs you should try squats with weights or something like this and you will find it will be easier to run. if you don't have strong muscle or much muscle in your legs, you running so much with little muscle to use causes your legs to over work making it painful.
2006-06-29 13:07:30 · answer #6 · answered by rachel h 1 · 0⤊ 0⤋
I have the same problem as well. In certain situations this may be normal, but if the pain is really intense, it may be a bone disease called scoliosis. My recommendation is to definitely take it easy on the training. I also recommend seeing a doctor just in case it is a bone disease. It may also be arthritis, which can occur in people of all ages.
2006-06-29 13:09:53 · answer #7 · answered by L-Rad 4 · 0⤊ 0⤋
Try for a better running surface and better shoes. Stay away from concrete (sidewalks), asphalt is better if you have to run in developed areas.
Maybe it would be good to alternate bike riding with your running. That would give your legs time to heal but keep up your endurance training.
2006-06-29 12:50:08 · answer #8 · answered by Gregory B 3 · 0⤊ 0⤋
Good pair of running shoe and good warm up and cooling down.
2006-06-29 12:47:39 · answer #9 · answered by zodiaccyber 6 · 0⤊ 0⤋
Yeah try stretching really good before you run
2006-06-29 12:44:51 · answer #10 · answered by cboyce 3 · 0⤊ 0⤋