I would eventually like to be running for 3 to 5 miles if possible. Also when I walk or jog on a treadmill my shins begin to kind of hurt. It is like the muscles that go along my shin bone become really hard and tight and cause discomfort, is there any way to prevent or lessen this discomfort?
Thanks in advance for the help! :)
2007-03-22 12:52:07 · 9 answers · asked by Anonymous in Health ➔ Diet & Fitness
It is not the actual bone that hurts, just the muscle that runs down the side, (the outward side)
2007-03-22 13:08:17 · update #1
It sounds like you are already doing SOME running on the treadmill, but let's assume you haven't put in MILES at a time. If you want to aim for 3-5 miles, you should start by doing 2 weeks of alternating running/walking at up to 3 miles. Do as much walking as you need to, the goal is to finish and get your body used to going 3 miles. If 2 weeks isn't enough, take another week or 2. Gradually you should be able to run more and walk less, eventually running and finishing the full 3 miles. This is a good base point. Once you can run 3 miles comfortably, you can start "training" in earnest. To get from 3 miles to 5 miles, run most runs during the week at 3 miles and do one run at 4. The following week, you can run most runs at 3 miles and try making 5 at the end of that week. Please realize you should vary the intensity and distance of your runs - this is just a basic suggestion to get you started and up to the distance you desire.
As far as the pains, it sounds like you are suffering from shinsplints. Be sure you have the right kind of shoes (running vs. non-specialized shoes or another sport), and try running on a softer surface from time to time, such as grass, gravel or dirt. Also be sure to properly stretch and warm-up before your runs. Listen to your body. If you have much discomfort, STOP. If the discomfort lasts for more than a few days, consult a physician to make sure you don't have an undiagnosed stress fracture.
Good luck and happy running!
20 year runner
2007-03-22 13:07:57 · answer #1 · answered by Memnon 2 · 6⤊ 0⤋
It depends what you are getting at...are your shins actually hurting (the bones), or the muscles around them?
If your bones hurt...stop jogging now. Try riding a bike or working out using an elliptical or a stairmaster. Impact exercise like jogging will aggravate shin splints which could lead to a serious medical condition.
If it's just soreness in the muscles, don't worry. You just haven't built up stamina yet. Try starting small, about two miles per day, and make sure to stretch your hamstrings, quadriceps, and calves for 30 seconds at a time each at least once a day. And stay hydrated...muscles cramp when you have too much sodium and not enough water in your system.
Don't get discouraged, and if running gets you down, switch things up by going for a swim or riding a bike. Best of luck...you're on the right track!
2007-03-22 13:02:55 · answer #2 · answered by A Ward 3 · 0⤊ 0⤋
All you have to do is get the motivation and go for it! Start out easy, like a mile or two a day and work your way up to five. Your shin pain could be shin splints, but I am no expert, and it could just be one of those many little twinges associated with running. Getting a new pair of running shoes may help. Lower leg and knee pain can be associated with shoes that aren't right for you. Go to a running store, and they will help you find shoes that fit properly and provide the support you need. Good luck!
2007-03-22 13:01:53 · answer #3 · answered by purplegrl28 4 · 0⤊ 0⤋
The key to start running...and stay running is gradual steps. Look at the 10-week schedule below and try it. If you're already running over a mile, non-stop...pick up the schedule in week 5 or wherever it makes sense. As for your shin and leg pain, try the secod link for some stretches. Hope this helps. Best of luck!
- Mike
2007-03-22 13:10:37 · answer #4 · answered by Anonymous · 1⤊ 0⤋
You need to begin by walk/run program. Walk for 5 minutes, run for 1, walk for 4 min, run for 2..so on and so forth this is the best proven method to starting a running program.
The treadmill is terrible for running and is hard on the lower leg, much better to run outside; if you must use the treadmill be sure to use 0% incline when running, stand up straight, and let your arms be lose, near your hips, not bent up by your ribcage. Dont start to fast, or run too long for the first several weeks.
2007-03-22 13:02:57 · answer #5 · answered by Anonymous · 2⤊ 0⤋
well your problem is you have shin splints. if you want it to get better you shouldnt do anything on it for awhile. if you feel that you must run no matter what use icy hot to relieve the pain. once the pain goes away...try running a mile a day. then the next week run 2 then the next 3. good luck homie.
2007-03-22 12:59:39 · answer #6 · answered by Anonymous · 0⤊ 0⤋
well dont over do it, start out slow or you could get hurt. Maybe a little at a time and keep increasing. As for the pain, you could try buying those icy hot pactches and put them on when your done or maybe even while your running (they work pretty good, and theyre cheap) sorry im not sure of anything else.
2007-03-22 13:01:44 · answer #7 · answered by cutiepie3 2 · 0⤊ 0⤋
just go out side and start running. eventually you'll build up to runing 3 miles w/out stopping.
2007-03-22 12:57:52 · answer #8 · answered by kiss the cook 4 · 0⤊ 0⤋
in my opinon, i think a treadmill is a great way to get started
2007-03-22 13:12:33 · answer #9 · answered by Anonymous · 0⤊ 0⤋