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Old 21.03.2010, 20:36
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Running - why am i getting sore shins now ?

Hi,

I train about 3 times a week, usually 5-10 K's on Tuesday and Thursday and between 15 - 30 K's on Sunday.

I have been doing this every week for the last year no matter what the weather and have experienced no significant pain.

In the last 3 months i have been doing my shorter runs on the treadmill during lunchtime because its practical during work hours.

The last 6 times i have been outside i have experienced sore lower shins about 5 mins after i start that have taken between 30-40 mins for the pain to go away. It's not extremely painful but running isnt as much fun as normal.

I am wondering what could be causing this all of a sudden ? I am not over doing my training.
  • Worn out trainers ? They are about a year old and slightly worn in places.
  • Cold weather causing shins to take time to warm up.
  • Not stretching enough, before and after.
  • Using the treadmill.
Thanks for any advice.
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Old 21.03.2010, 20:40
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Re: Running - why am i getting sore shins now ?

You could work by my principle. No pain... no pain. Seriously. See a doctor. What's happening isn't right. Balance of probabilities, it's the treadmill.
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Old 21.03.2010, 20:43
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Re: Running - why am i getting sore shins now ?

How old are you?
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Old 21.03.2010, 20:45
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Re: Running - why am i getting sore shins now ?

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How old are you?
Almost 30....
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Old 21.03.2010, 20:48
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Re: Running - why am i getting sore shins now ?

Shin splints, so the sporting injury books tell us are a result of overuse. Nothing more or less I'm afraid.

It's tough to know if you are over training or not, you saying so isn't necessarily the correct answer. I over train and will never admit it until I get injured!

I'd suggest one week of absolute rest, no running at all and then a gentle return with your 5 to 10 click runs and no more than 15 at the weekend to see what happens. I would discount the shoes or warming up theories, although it's not too bright to run in knackered trainers, I doubt that they would specifically cause your shin complaint. Warming up is a science of its own according to some, I have never bothered, preferring to just start running slowly. Do you vary your routes during the week? Asphalt, sidewalks, forest trails and stone tracks?

PM me if you need more.
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Old 21.03.2010, 20:49
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Re: Running - why am i getting sore shins now ?

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Almost 30....
I suggest to change the shoes. Regardless of how the look, they wear out after a certain time. When I used to play Bball, I changed shoes roughly once every 4-5 weeks, depite the profile still being good.
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Old 21.03.2010, 20:51
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Re: Running - why am i getting sore shins now ?

I suppose i think i am not overtraining because i have had a similar training plan for so long.

Thanks for all the advice so far
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Old 21.03.2010, 20:59
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Re: Running - why am i getting sore shins now ?

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I suppose i think i am not overtraining because i have had a similar training plan for so long.
That's your mind talking not your body! Every year I train right through the winter never missing a session in the snow, ice and worse because I think I'll become a salad dodger and every year I get injured! You'd think you'd learn after a while...
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Old 21.03.2010, 21:01
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Re: Running - why am i getting sore shins now ?

What Assassin says is right. Though you may be following the same training plan, it's not the same person following it. You're older now.
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Old 21.03.2010, 21:01
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Re: Running - why am i getting sore shins now ?

press the painful area with a thumb, if you get a dent that comes out slowly then you have water.
If you do then welcome to getting older..
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Old 21.03.2010, 21:05
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Re: Running - why am i getting sore shins now ?

You could also try to vary your workout routine, especially if you're training inside in a gym. Try the bike, cross-trainer and/or rowing machines for a bit to reduce the impact on your legs.
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Old 21.03.2010, 21:06
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Re: Running - why am i getting sore shins now ?

Treadmills are notorious for shin splints. I regularly run outdoors with no fear of them (and with well enough used shoes in all weather), but when on treadmills they come on pretty quickly. The relative motion between yourself and the tread can cause trauma to the shin area, tugging the muscles much more sharply than when outside. As with having different styles of running for different environments (i.e. varied footfall, hip height etc.) the same goes for treadmills, although I cannot help you with the specifics as I don't use them. For my money it's the treadmill that's causing your trouble. Try giving the treadmill a miss for a while and see if your shins improve.
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Old 21.03.2010, 21:11
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Re: Running - why am i getting sore shins now ?

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Shin splints, so the sporting injury books tell us are a result of overuse. Nothing more or less I'm afraid.
Not really correct. I've dealt with Medial Tibial Stress Syndrome (MTSS as shin splints is more correctly names). Overuse can be a cause, as can any or a combination of the following:

*Poor / incorrec technique
*Poor/incorrect footwear
*Poor choice of surface
*Simply trying to increase pace/intensity too much, too soon.

This site might be helpful.

I have found the following has always helped me deal with shin splints:

* Jog longer, but slower
* Avoid hard, flat surfaces..running on forest tracks or uneven tracks is good because they are softer, and the variations help strengthen stabilising muscles.
*Cross training - break up jogging with lower impact cardio.
* Replace footwear frequently.. I think a pair of runners only lasts me about 500km at the most.
* Take additional calcium and magnesium.
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Old 21.03.2010, 21:19
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Re: Running - why am i getting sore shins now ?

Expert advice would probably be beneficial.
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Old 21.03.2010, 21:32
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Re: Running - why am i getting sore shins now ?

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PM me if you need more.
He will be running Rigi with you next weekend so save your breath.

Probably he'll be kicking your ass too. Just as you kicked my ass on a difficult mountain today despite your injured ankle and then a broken hiking pole today

And litespeed: heard about your bleeding knee runs today

Note for other readers: these guys are super-fit nuts, they will still keep doing crazy things and then complain, don't take them serioualy
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Old 21.03.2010, 21:34
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Re: Running - why am i getting sore shins now ?

Get off the road and treadmill, I agree that running on softer surfaces is better. I used to get shin splints often as I used to train mainly on roads. Once I started running on grass and trails they disappeared. Obviously correct running shoes are very important as is your running gait ie do you land heavily on your heel(inside or outside) or front sole etc. Once you find a comfortable running shoe stick with them. Air Pegasus were my favourite, tried other but always went back to them.
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Old 21.03.2010, 21:48
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Re: Running - why am i getting sore shins now ?

Even the most expensive trainer only suppose to last 400 miles, 600-700 km, if you are doing 50km a week for the past year, it is definitely the time to change it. I run with Ascis Kayano as I have a bad knee. a bit expensive, but worth the investment.
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Old 21.03.2010, 21:51
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Re: Running - why am i getting sore shins now ?

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Even the most expensive trainer only suppose to last 400 miles, 600-700 km, if you are doing 50km a week for the past year, it is definitely the time to change it. I run with Ascis Kayano as I have a bad knee. a bit expensive, but worth the investment.
Yep, big fan of Asics... I use GT-2*** series, because at the rate I seem to go through shoes I can't afford Kyanos
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Old 21.03.2010, 21:56
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Re: Running - why am i getting sore shins now ?

Hey mate,
I think you could do with a new pair of shoes as well, sounds like you put the distance on, and should be switching out every half year or so based on your running schedule.
I know there is a lot of controversy around this theory, but my reasoning has always been that a hundred every couple months is worth the peace of mind.

A good site I use is: http://www.therunnersguide.com/howlongrunningshoeslast/

Good luck!

Edit: Just saw the two posts ahead of me, sorry for the reiteration.
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Old 21.03.2010, 22:08
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Re: Running - why am i getting sore shins now ?

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Note for other readers: these guys are super-fit nuts, they will still keep doing crazy things and then complain, don't take them serioualy
Oh, those types. Fair enough. Thanks for the warning.
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