I started training for a race about 2 months ago. I started out doing 3.7 miles in 30 minutes (I didn't work my way up) and, needless to say, got very bad shin splints and ankle pain. I took some time off to recover and have now gone down to 2.4 miles (I didn't get to do the race). I feel like I can go farther and faster but I don't want to get injured again. How should I work my way up? Is there some rule of thumb I should go by? What did I do wrong?
2006-10-23 15:42:00 · 6 answers · asked by Sara 4 in Health ➔ Diet & Fitness
I got massive shin splints as well. The best thing to do is to do at least 10 full minutes of warm-ups with shin stretch, calf stretch, hip flexor stretch...basically any kind of stretching for the lower part of the body. Take your time, don't rush or jump into a light jog...you'll still end up with shin splints which are awfully painful and leave you practically incapacitated. Vary up your speeds, as mentioned above, go from a brisk speedwalk, to light jog, to full blown run, then back down to brisk walk etc. You will naturally build up your speed and stamina this way, HTH!!
2006-10-23 15:57:11 · answer #1 · answered by olliebee 3 · 0⤊ 0⤋
I think you answered your own question. It looks like you started out to much too soon. Be sure you have good shoes, no great shoes, you'll need to invest in some good ones. Once you get shin splints they are easy to get again, so shoes with good padding will help alot. They're usually caused by running on the road or a hard surface and the impact is just too much for them. Probably some good stretching for them and strengthening for them would be a help too.
To strengthen them do this: sit or stand and pull your toes up slowly 10-20 times on each foot. To stretch: point your toes and release then do the other foot. These should be done every other day.
As far as going further, just take it a little at a time, literally.
2006-10-23 15:55:04 · answer #2 · answered by trainer53 6 · 0⤊ 0⤋
When I first started running, I got shin splints. I had to take time off from running. I also spent money on good running shoes. Make sure you know when the shoes were created. Rubber looses its absorption with time.
I've never had the problem again, even with taking the winter off from running. Shin splints are micro breaks in your bones. You might never run into this problem again.
Slowly work back up the speed and distance. I found I can double my distance every six weeks. Speed takes longer to obtain. Consistancy is the key. By consistancy is sticking to a running program.
I've found I made better progress and avoided boredom by varying the speed and distance I ran each day, but each week, I increased the distance.
2006-10-23 15:50:06 · answer #3 · answered by Anonymous · 0⤊ 0⤋
Start out slow, then go farther. Make sure you stretch, specially afterwards, that is so important. Shoes are just as important, I replace mine after 300 miles. When you buy shoes go to a sports shoe store, ex. Footlocker, tell them what your trying to do and what has happened in the past. Here is what sounds silly, bring in your old pair, you will have wear marks and that will tell them foot placements. I cant stress shoes. Good luck to you
2006-10-23 15:52:52 · answer #4 · answered by gonzo_50 3 · 1⤊ 0⤋
Been jogging for about 25 years now. My thought are the most important thing is having the right type of running shoes. Shoes also get old and loose there cushion after awhile, you may want to look at some newer shoes.
2006-10-23 16:41:05 · answer #5 · answered by Grandpa Shark 7 · 0⤊ 0⤋
I extremely have used them on and stale. i do not understand in the journey that they are efficient in battling injuries. I comprehend the idea and many folk use them, so in case you want them nice, and in case you imagine they help then you they probable do.
2016-10-16 06:09:51 · answer #6 · answered by branaugh 4 · 0⤊ 0⤋