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Trouble running distance

post #1 of 10
Thread Starter 

I've been running every other day at the track but I feel like it's hurting me more then helping. I get a mile in Ifeel good not out of breathe but my shins start to hurt really bad and get swollen. I stop running and start walking while trying to rub them but the pain is horrible. Any tips how to treat or prevent my shins from hurtings. I tried ice, motrin before runs,  stretching none of them work.

post #2 of 10

I have had that problem many times in the past in my 12 yrs training.  There are several contributor to shin pain.  In my case it was severe enough to be called shin splints, when the shock of running actually cause hairline fractures on my shins. 


Top three causes are:

Training above your current ability. This is common for people that don't run often but when they do they do it to much without an appropriate cycle rest to certain muscles to heal and strengthen.  You start alleviating some of the pain by running shorter distances at a very fast pace and icing immediately after.  So don't run for distance every day or even every other day.


People with flat feet  also have this problem.  Their shins and knees experience more shock during running than a person with a normal arch.  Allot of other physics play into it such as under pronation and over pronation, but for the most part you will always have to be conscious of your "condition" and give you self an appropriate rest cycle to allow certain muscles to heal and strengthen. 


Lastly runner whom over or under pronate also experience shin pains, which you would have to read up on to understand.  But in a quick summary of what I have found is that people with an high arch under pronate which causes pains, and people whom have low or flat arches tend to under pronate; this is the most common of the two. 


No matter what anyone says you will have to do some research to adjust your running style and possibly invest in the right shoes to compensate for a low or high arch; over or under pronating etc....  Keep at it and you will figure it out and be on the road for distance in time.


Let the good runs roll.




post #3 of 10

This is a more common problem than you think.  I can almost gaurantee that your biggest problem is due to the wrong shoe.  There are many articles in Kickrunners and discussions in other forums of how to pick out the correct shoe for your type foot and gate.  You'll need to determine if you are pronate, nuetral, or  (I forget the other term).  The best thing you can do for yourself is go to a reputable running store (Some Dick's Sporting goods stores have proficient employees to help you).  Most of these stores have a machine that will tell you the type runners foot you have.  Then, buy the shoe that best fits your needs.


Another thing to watch out for is how you run.  Running form becomes more and more crucial the more distance you start to put on.  DO NOT RUN ON YOUR HEELS.  You should be touching first on the balls of your feet.  This makes your ankles act as shock absorbers.  If you run on your heels, in time, there will be problems.


Slow down, get your running form perfected.  Many runners (especially Soldiers) tend to go to fast out the starting gate.  You will gain more out of slow easy runs.  You should be able to carry on a conversation as you run.  Speed training will come, first get your mechanincs correct and get your body use to the mechanics.  Even when you add speed training to your run, it is less frequent than what you think.  When I am at my full running capacity, I'll add speed training once every other week.  Then build it to once every week.  I don't do any more than that.  The rest of my runs are at a slow steady pace for distance (although, I do add Fartleks in every once in awile). 


Do some research on your own around this site.  You can get a lot of info.  Also, being that you are already going through some pain, you should get a physicians opinion.  Make sure there is no big damage.

post #4 of 10

By the way, Bosco.  What kind of shoe are you wearing?

post #5 of 10

Check out this article.  It also has sub-articles.



post #6 of 10

http://www.kickrunners.com/wiki/shin-splints  Check this out too.  May help.

post #7 of 10
Thread Starter 

I used to wear new balances like these http://www.shopnewbalance.com/men/shoes/running/training/M880BS 

They used to kill my shins real bad then my friend who runs track for his school told me to get these http://www.merrell.com/US/en-US/Product.mvc.aspx/22875M/0/Mens/Barefoot-Trail-Glove?dimensions=0 . I've been training with them for a couple months the first month my shins didn't at all , now they hurt worse then ever.


.  . 

post #8 of 10
Check this http://runnersworld.com/shoeadvisor
Let me know what u find through your research as to why u get the pain.
post #9 of 10
Thread Starter 

I did the wet test to see what kind of foot I have , I've got flat feet. Then I looked at my old running shoes the wear and tear is of overpronation. Overpronation causes shin splints

post #10 of 10
You are not a heavy build so, you should be able to overcome this with the right shoes and appropriate training cycles.
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