Any jogging experts about?

[blockers]

Hi.

Basically i started jogging every night for about 15mins two weeks ago. (got to start some when.)

I work up a fairly large sweat, and am pretty knackered.

For the last two nights i have felt a jelly/burning pain at the front of my shins for about 5cm's from my ankles. The shoes i use for running arent very good (need to get some new ones) as they dont have cushioning, and i am running on road/hard soil during the jog. The pain gets worse it i have the leg bent such as /\ and the foot flat on the floor _/\.

Basically is this pain due to the poor shoes or just the fact i havent done any proper excerise for a while and its starting to strain it a bit?

Any help is most welcome.
Will

[TiG]

Blockers,

I used to run when i was younger up to country level, I never got too familiar with the injury side of things as i was pretty lucky with avoiding them. But a few things, Are you putting too much pressure on your bones for a start?. As you say you've got to start somewhere, are you warming up properly before you start and warming down at the end?, because this is damn important.

Warming up has changed over the years often having stretching suggested, this is not the case from the FA level 1 coaching course i've passed, much more suggested to gently warm up doing using the muscles you are using. So start with a gentle walk, bring your knees up high and build the heat up before starting jogging. I would definitely suggest that you move off the roads though. Try and find yourself a nice grass park to run in to start with and a decent pair of cushioned shoes are essential.

Take a break for a couple of days to see if it calms down and gently build into it some more. You need any more info i'm sure i could find a few good sites that would help...

Take care tho
TiG

[0iD]

Well running on hard surfaces in uncushioned soles in not going to do your knees/ankles any good. I have the same prob if i'm power walking, mainly due to those particulr shin muscles not getting a lot of use as I tend to cycle everywhere. Just got to break em in slowly plenty of stretching/warming up before hand to get the muscles pumped before u start.

[RoGuE|SaBeR]

Probably just you being unfit

Are you doing any streches before or after you jog? This will warm up your muscles preparing them for the jog and a much over looked part of excercise is warming down. You gotta strech before and after! Try about 10 - 15 minutes of streches before and see if that helps. To strech properly extend/move limbs or body till its just about painful but bearable and hold it for about 10 seconds then relax. No pain no gain etc...

Doubt its the shoes unless they are REALLY bad but any sort of trainer should be fine for just plain jogging (ie no big impacts on the feet). If they are REALLY bad just get a cheapy pair for £20 or so in JJB or something and they should be grand.

[Kezzer]

I've got the same problem. I do two 8 mile runs a week and get bad pains in my shins. Again i have bad shoes but my warming up technique is fine as i span it over 10 - 15 minutes.

[blockers]

Btw..the pain stops after about 5mins after stopping running. I was worried it would build into something more serious.

I havent been warming up/down before, ill deffo start doing that. Seeing how much that helps the situation.

On the shoe front:
Ill take a trip down to the Nike/Puma/Adidas Outlet stores and see if there is anything good and cheap.

Will anything do? or will ones with 'air' in be better than ones with just sole (not soul ) I weigh approx 11 and a 1/2 stone, this has some bearing what to get i suppose?

Thanks for the input guys, keep it coming.

Probably just you being unfit

wouldnt be surprised...hehe

[Tumble]

as per shoes.... what i tend to do is ignore the price tag... and just try a load on... and I then buy the ones that feel the best... admittedly this has led to paying £85 for a pair of shoes (the ones for work) but then again, they've lasted me for 3 years and they were as comfortable as they are now when I bought em.. same with trainers tbh... I've paid 70 for a pair cos they were the best feel in the shop.... the last pair I bought were less than 40... it all depends how they feel.

[lynni]

sounds like you have shin splints.... i suffered runnin on the treadmill at the gym and at the time, i was doing 4-5k three or four times a week. Its rest and not doing the sport which causes this pain, apparently

[Auran]

Lynni is right, you could be getting shin splints

However it would be worthwhile going to a running shop and getting some advice on running shoes. Depending on how you pronate i.e. put you foot on your ground, you need a different type of running shoe. If you've got the wrong sort it can cause pain in the ankles, shins and knees depending upon individual circumstance.

If it is shin splints, I'm afraid rest and physio is the only cure.

[Tom]

I would say shin splints as i have suffered from them recently (about 2 months ago things got really bad) but that was due to huge amounts of sprinting on concrete floors, with a nice amount of jumping thrown in (basketball). It was especially bad I think as my shins weren't used to the abuse as I normally play on sprung wooden floors. Also, i was wearing my cheap(er) trainers as I didn't want to wreck my game ones in training on a sh!tty floor.

I got the pain seriously bad whenever anything touched the side of my shin, more so than when i was actually playing. Ball bounced off the side of my shin in a game, had to sit out for a good 20 minutes before i could even walk again! Didn't even hit me hard. My physio just told me to keep it wrapped tight, but also he found a problem where the arch of my foot wasnt quite high enough, and with a little correction I have not had them since.

If it gets too bad go and see a physio, they work wonders (easy to say as I don't have to pay for one as my club provides it, but there ya go)

Good luck

Tom

[Angus]

try and get to a proper running shop, they'll get you to run over a computerised mat thingy that measures the way your feet move when they hit the ground. They'll then recommend a decent pair of trainers for you.

I went to one in Reading - they even gave a 2 week return policy (if they're not suitable, take them back and they'll swap them for different ones) with the suggestion that I "thrashed" to make sure during these two weeks.

I had shin-splints a couple of years ago, but that was due to carrying too much weight in a rucksack and trying to walk fast. A couple of weeks of rest and then a gradual build up back to normal worked for me.

[wberg]

Better not to run at all?

[shiato storm]

haven't read all replies - sorry, being lazy tonight - sounds like shin splints. caused by excessive vibrations going from the foot straight up the leg.
get some proper running shoes with good soles, do them up properly - i.e. make sure laces done up and foot is supported.

[Rave]

Training hard every day isn't all that good an idea, either. If you don't give muscles 36-48 hours to recover they never have a chance to repair themselves and get stronger. Elite athlites can cope but for us normal folk there isn't a great deal of point training every day, unless you're trying to (for example) lose weight and gain muscle. What I try to do if I decide I need to tone up is do aerobic exercises and then strength exercises on alternate days.

Rich :¬)

[Rave]

Resurection, sorry. I've started suffering a bit of pain in the front of my leg now. I think as I've got fitter I'm running faster for longer, and the pavements aren't doing me any good. I'll have to stop setting off late so I don't have to run for the train....

Rich :¬)