Advice needed for beginner

TomD101

Hey - not sure if I'm posting in the right place but would appreciate any help. Basically I'm new to running on the road and have been out on the road twice a week for the last month doing around 5 or 6km at a slow pace. Problem is that after no time at all my shins start getting really sore so that after 3km I basically have to stop with the pain. I've looked at some information about shin splints and I'm not sure whether they are the problem. I am fit enough and would be able to run around a pitch/hard astro surface/on a treadmill over the same distances with no problems at all. Is the problem that I am not used to the road? How long would it take to get used to normally (shin pains getting worse recently btw). Might this be caused by my running style? I notice that I am not light on my feet and seem to be making a lot of noise on the road. Would really appreciate getting an answer to this problem of someone because I'm beginning to think that I would never be able to do even a 10k race or ever do anything longer if I can't get this sorted. I also dont want to damage my shins to the extent that it would affect me when I'm back playing rugby in September. Thanks.

RoyMcC

Loads of threads on this Tom. You are not alone, especially as a newer runner and it is most likely shin splints. Not giving medical advice here but

1. If you haven't already, get some proper running shoes.
2. It's unlikely to go away without resting up and icing some. Come back in easy stages.
3. To prevent a re-occurrence there are one or two specific exercises to strengthen those little muscles at the front.
4. Although running style is heavily debated it's probably not the problem here.

Best of luck.

RoyMcC

Here's a link to a good Runners World article http://www.runnersworld.co.uk/news/article.asp?UAN=234

jimbojambo

Yeah, sounds like proper shoes and a bit of rest would be spot on...!!
Well done on the training!!

TomD101

Thanks for the replies lads. I'm pretty sure my shoes are alright - they are those asics ones which I think are good for running. Found that article very informative. Going for another run tonight and will do a full warm up beforehand so hopefully it will go a bit better and I wont be in agony after a few km.

hunnymonster

Tom, "proper shoes" actually means "proper shoes for your gait". It's not a one size fits all approach. If you google protonation/neutral/suponation running gaits you'll find lots of information.

If rest doesn't help, see a physio.

finlma

If you're new to running even 5-6km runs might be too much to start off with. I suffered really badly with shin splints before and always have to nurse my legs through training.

From personal experience my top tips are:
- Get gait analysis done and get a good pair of runners
- Gradually build up your mileage, not increasing by more than 10% a week
- Stretch your calves thoroughly before and after each run
- Get 2 ice packs and ice your shins, while elevated, after each run

Take a rest now for 2 weeks to let the shins recover but then get back out there.