Second run on the first week and feeling nervous...the front part of my shins really hurt during the first run .. is this normal?

[lindarellarun]

Really determined to make this work but feeling like an elephant at the moment

[theriddler]

Where are you running? How fit are you?

I find that when running on the road this can happen - running on the treadmill it doesn't happen so much for me. If you are outdoors try running on the grass rather than the hard pavement.

Do they hurt when you stop running? If so, then it's possibly your body getting used to the exercise, particularly if it's not something you're used to.

Did you rest properly between the two runs? Are you wearing decent trainers?

[lindarellarun]

Hey, I'm running on the pavement... I really don't like tread mills so prefer to be outside! Reasonably fit but very new to running.. tend to do zumba classes, cycling etc.

That was my very first run.. the second is tonight... it stopped after a few minutes of rest so you may be right... just getting used to it!

They are pretty good cushioned reeboks... am going to get some proper running shoes once I get going a bit!

[theriddler]

Can you run on the grass rather than the pavement? It's much more forgiving on the knees, ankles and shins.

Could also be that your running style is causing a harder impact than it should, but try the simple things first

[Clumsy2 Graduate]

I had shin pain for the first couple of weeks, then it moved up to knees but as the weeks have gone on shins and knees seem ok, just the odd niggle on rest of legs, mainly left calf. If you havent done any exercise for a while it might just be because of that but if it carries on I'd get it checked.

[lindarellarun]

Hi theriddler... at the weekend I'll give grass a try ... just as I'm running in the evening at the moment so want to stay in well lit areas! Thanks for the tips

Clumsy 2 thank you.. that's good to know... I'll see how it feels after tonight x

[Hidden]

Hi,

I suspect your shins hurt because the muscles aren't used to the work. A lot of people confuse sore shins with Shin Splints which can be a lot more serious. When I started the course I found my shins hurt for 3 or 4 weeks then gradually got better. Mind you. the rest of my body hurt as well, but not as badly as my shins

Another cause can be badly fitting shoes, so you make want to look at that as well.

Enjoy the course and tell us how your are getting on!

[lindarellarun in reply to Hidden]

Hi Corius, thanks for replying... It was better tonight but yes I am going to invest in some running shoes just to be sure! Did you struggle with trying to calm your breathing down?

[Hidden in reply to lindarellarun]

Yes, breathing was difficult to begin with, but the good news is that your aerobic system gets fit much faster than your muscles. Again, the secret is to go slowly!

There is a ton of theory on the speed to go to maximize training of your heart and lungs etc. Basically it's linked to your heart rate and you need to go at a speed where you consume Oxygen to keep the muscles going (this is called the aerobic zone) and is typically a speed where you can still hold a brief conversation. If you go a bit faster you get into the anaerobic zone where your body can't get enough oxygen to keep the muscles going and you use internal resources (that's when your muscles start to hurt). This training level can also be good but isn't what you need when you are just beginning.

In summary, you want to go at a slow speed where you can still chat, and that is where you will improve your breathing the most (the aerobic zone).

I should also say that Exercise Induced Asthma can also cause breathing problems, and if you are concerned you should see your doctor. I am mildly asthmatic and exercise used to make it worse. However regular use of a preventer has stopped this completely and I never have to use my reliever now. A lot of top athletes and sports people have asthma, so it can usually be controlled effectively

Sorry for the lecture

[lindarellarun in reply to Hidden]

Oh no don't apologise, it really helps ... Thank you x

[thinnerandfitter Graduate]

Hi, I had very sore shins the very first time I ran (like you). I had been careful to run on grass but it still happened. To say it hurt was an understatement - I could barely walk (let alone run) for several days.

I looked on YouTube for shin splints exercises and found a "toe tapping" one. I think it was from the University of Utah in case that helps you find it. The exercise hurt a lot to start with but I kept going with it 3 times a day. A week later I went out and repeated w1 r1...... and graduated 9 weeks later with no further problems! I probably kept the toe tapping exercise going for about 10 -14 days - I think it strengthened my shins (do you have muscles in your shins??) sufficiently to run.

I hope that helps and good luck with the program!

Ann

[lindarellarun in reply to thinnerandfitter]

Hi Ann, that's really helpful thank you .. Went out for run two tonight and it was sore but not as bad as last time .. Will look up those exercises x

[theriddler in reply to thinnerandfitter]

You have muscles in your shins indeed - well, not in your actual shins but alongside the shin bone - it's the muscle you can feel whilst raising your foot at the ankle

[thinnerandfitter Graduate in reply to theriddler]

Hi - I'm sure you do really - otherwise I guess we'd all have floppy feet! They just aren't as prominent as (say) calf muscles!