Hey all you runners out there...

I have a question. I have recently started running to trim down and be healthier, however my lower legs (shins and calves) always start hurting soon after I start and my legs feel like a ton of bricks. Do any of you have suggestions for my problem? I really want to incorporate running into my daily routine, I just need my legs to lighten up and stop hurting.

Also, any suggestions on how to build my endurance so I can gradually run farther and farther? How far should I be able to run right now?

Thanks...Jav

Start yourself on a run/walk program and gradually increase the amount of time you spend running. Try running for 5 minutes, walk for one minute, and keep repeating the pattern. 5min may be too high or too low for you, I'm not sure what level you are, but increase the running portion of the workout when you feel comfortable doing so. Eventually, you won't walk at all, you will run through the entire program.

What kind of surfaces are you running on? If you run on concrete or hard surfaces, you could develope shin splints. Try running on grass, dirt or asphalt.

Make sure you've got a decent pair of shoes that fit your feet correctly. Get fitted. The right shoes will make a world of difference. Also, don't try to go too fast too soon. I always run my first half mile or so at a much slower pace. Gives my legs a chance to warm up.

The moderator's suggestion of incorporating walk breaks is a great idea. If you have already been running for a little while, try using 10 and 1's. Run 10 minutes, walk 1 minute. At first it might be hard on your ego, but it pays off in the long run.

Some people have even finished 10ks, marathons, etc... in quicker times by using walk breaks.

My wife went from walking 1 min/ run 1 min to running a 5k without walking. Not to say walking is bad. I still incorporate walk breaks in my longer runs.

Make sure you give yourself (and your legs) some days off. You can run two days in a row, but make sure you have some rest days. If you want running to be part of your weight maintenance plan, it would be nice to be able to do it for many years.

Keep track of your weekly mileage and don't increase it by more than 10%. And on individual runs, don't increase the run time by too much, either. Even though your cardiovascular system might be prepared to go an extra 20 minutes, that doesn't mean your legs are prepared.

And don't forget stretching. It's very important. I personally do not stretch enough. I get impatient and end up doing a half-hearted attempt at it.

Maybe some of you avid runners out there can help... my 15 year old daughter is running cross country for her school..sometimes runs 3 to 5 miles per day for practice. We don't think she is eating enough to give her the calories and energy she needs. Does anyone know how to calculate this? Her build is 5'4, and weighs about 105 lbs.

Personally, I would not recommend calorie counting for a 15 year old... male or female... as it can potentially lead to unhealthy food obsessions and food control problems. Besides, calorie requirements vary a great deal from person to person.

For a 5'4 teenage female runner, 105 is a pretty "average" weight. The best way to help your daughter with nutrition is to provide a variety of healthy and nutritious foods for her. Getting on her case about gaining/losing weight... eating more... eating less... etc... these are all personal choices that she has to make on her own. Forcing the issue will only lead to problems.

As for an overall eating strategy... most athletic kids have a pretty dependable appetite, just make sure that there's lots of good food choices around and she should do okay.

Andrew

Hi Jav, I had shin splints too. I run outside an on the treadmill. Definitely get some decent shoes.Go to a reputable dealer and get some help and information. Another thing for endurance is ATP, a liguid you can get from GNC that contains creatine, ginseng, royal jelly and vitamins. It's sublingual (put it under your tongue)right before running. It has helped me tremendously. I also rub my shins and calves with biofreeze before I stretch, it turns cool and then hot and keeps me from cramping up. Good Luck

Thanks Andrew for responding. Yeah I think you're right about making sure we don't get too obsessed with what she eats... for the most part we just want to make sure starts the day off with a good breakfast, and that used to always be a problem, but I think she has realized that starting off with protein in the morning definitely helps her throughout the day. She is starting to get responsible with what she eats (not so much junk food!). On the day of a x-country meet, for lunch she'll just have a bagle and a smoothie, but she has found that that works really good for her, so I guess I shouldn't worry, huh? BBMom

BBMom - the best thing, and pretty much only thing really, to do is to make sure that a good supply of nutritious food is avaialble. It also helps to set a good example yourself!

Trying to force kids to do anything is a losing proposition... the majority however do fine with eating as long as they have access to a good selection of nutritious foods.

Andrew

That is shin splints. I got the same damn problem when i started running. I could do 30 minutes a day untill it hurt too much, then i had to ice it down and i stoped running completely for about 2 1/2 weeks... im no longer running unfourtunally. to ease the pain put ice on it, but not directly on the skin (towl in between), for about 15 minutes. And all u need is to take it slower next time and work it gradually

Hello all!

I found this post and was glad that I did. I recently tried to incorporate running into my exercise routine. I have been walking for quite some time but felt that I needed a little boost of running to really get the blood pumping etc... I have done the stretches ( or at least I thought I was correctly doing them) and I still get terrible pain. I cannot run for more that 50 or 75 feet without having to stop. Is this normal and something that I should continue to work on?

To Lily Blue, you mentioned in your post a product called ATP from GNC? Is this supposed to help with shin splints? I was concerned about the ingredient Creatine. Doesn't it have some side effects?

Any suggestions are greatly appreciated!!!!

Check out the post entitled "Creatine" by Engel. You will get your questions answered there. I wouldn't recommend creatine for shin splints. ( normally use aleve & biofreeze)

hurting in your shins??? when i used to run my shins would become very sore too - and i was only running a little bit and it was on grass too! not even on cement- you probably just need to lose a few pounds- an extra few pounds will do that to you because until i lost a few pounds myself i was very very sore in my shins- and now that im a little lighter it doesnt put so much strain on your legs! hope this helps!

BBMOM-your daughter seems to sound pretty "average". I know a few girls that are in high school and on a crosscountry team and three of them are about 5'4 or 5'5 and weigh only about 100 pounds... your daughter is probably just fine... as long as she isnt eating things like junk food all day and shes eating healthy then she most likely is pretty healthy! but if she had a large frame and she were 5'8 and weighed 100 pounds, then that is when you should worry- but because shes a runner she's probably fine so dont worry!