Hello, I’ve checked out your site several times but I’m a total newbie when it comes to posting. No, I’m not swimfan and I’ll post pics of my aero position shortly (just kidding).
I’ve never really been into running but I’m starting my base training for my first tri which will be in early spring. So basically I’ve have been pushing it pretty hard recenty, both in terms of time and distance.
I checked WebMD and think I’ve got shin splints as a result of going from zero running to approximately 30 miles a week. I can definately deal with the pain but I don’t want to risk a long term/more intense injury.
If I can deal with the mild pain, can I follow my current schedule of running 30 miles a weeks and increasing my volume by 10% a week over the next eight weeks? From what I’ve read shin splints aren’t that serious and realte to overtraining compared to what you’ve been doing. So will these splinty things eventually go away or am I risking something more serious?
Nope - run away! Just make sure they are truly shin splints and not a tibial stress fracture (if it is general anterior shin pain that starts when running, then fades and on both, it is). Stress well before running - ice the anterior shin after runs (will actually be uncomfortable at first, but will help).
It basically feels like when I was a kid playing soccer and would get kicked in the shins. It is similar to muscle soreness in that the discomfort starts shortly after I run but then goes away a day or two later. Does this sound like SS?
My calf muscles also get sore which sounds normal (I’m using the whole Evolution method of running).
Yes they will go away, and yes you are possibly risking more injury if you just keep running through the pain. Pain is there to tell you that you are doing something stupid. Admittedly the risk is low in the case, but it is still there.
I did the same thing as you. First, 30 miles a week is a fair chunk of running - you could back yourself down a little bit - give a day off between runs. Stretch all you can, plus ice and elevation. Check your shoes. Finally, for a week or so, slow your mile pace a bit, you don’t need to be running hard out this early. Work on your core endurance, not your speed. OH and keep off the hills for a week or so.
If you allows this to heal, you should be pain free in about two weeks.
Here is what I found that helped with shin splints. Fill a big rubbermaid tub with water and put it in your basement. If your basement is cool enough you do not need to add ice. Soak for 10-15 minutes after every run and your soreness will go away a lot faster.
I’m only planning an Olympic distance so I guess you’re correct that I could back off the miles. I do run really slow though so I’m concerned about running at a non embarrassing pace come event day. I’m pushing HR zone 3 when I run 6.5 mph.
So maybe I could work on speed without endurance. I can easily run a 10k (but at what rate?) What is the best way to focus on speed without doing the distance?
I’ve also been training with a guy who is planning a 100 mile run some time in May or June. Each Saturday we’ve been doing a 10 mile trail run; approximately 5mph pace. Is it a bad idea to train with someone who has totally different goals? We are currently on his base training schedule since he is the one with the larger plan.
I’ve run through shin splints quite a few times. The trick is to catch it early. If I start to feel pain in my shins I apply ice after my run; I will deep massage my calf to work out the muscle spasms; and I will slow down my pace and lengthen my stride some till the shin splints pass.
The Evolution running technique will put more stress on your calves and shins and could be contributing to the shin splints. Take it easy as you try to adapt to a new stride pattern. This adaptation takes time so don’t rush it.
Thanks Victor. Evolution Running is not a new running technique to me since I litterally have never run more than 5 miles at a time in my life before 2006. If I can deal with the pain is there a point to icing and elevating? I mean, are these things just to deal with the pain or do they actually help the SS heal?
Trust me speed will come faster than endurance - I only started tri’s this year, and had never run before in my life. Talk about embarassingly slow! You just need to lose that ego. I don’t really have much of a public ego since I have been morris dancing for 15+ years. You will find as your core endurance comes up, your speed will increase as well - you just have to be patient. This is only a couple of weeks, so you are not giving up much of anything.
And once you have a stretching regimen and have built your muscles up and you are pain free, you will really enjoy your running that much more. I know I did, and worked my way up to doing my first marathon this year.
Trust me, I don’t have an ego… yet. I just have this recurring nightmare that when I get to the finish line of my first tri I discover that everyone has already packed up and gone home. All that remains is some empty Gatoraide cups and the sound of the wind.
That reminds me, I absolutely love that picture of Normann’s bike sitting there all alone in the transition area because he is so far ahead of everyone. I’m afraid I’ll be exactly the oppossite; when I get to my bike it will be the only one there because everyone else has finished and left.
I know I’m being dumb but I also have recurring dreams that I haven’t been to class or studied all year long and the final test is in a few hours; and I’ve been out of school for 10 years. LOL
Picture in your mind - 6 guys wearing funny outfits, with about 40 bells strapped to each leg, swinging sticks or flapping oversized hankerchiefs at each other, all to fiddle and accordion tunes.
Great street theatre, but you really cannot have an ego with the general public reaction.
On the other hand, it is a great excuse to drink beer.
I just have this recurring nightmare that when I get to the finish line of my first tri I discover that everyone has already packed up and gone home. All that remains is some empty Gatoraide cups and the sound of the wind.
yes but I find it easyer to find my bike after they are gone
I had problems with shin splints for years before I started stretching after my runs. I do 5 repeats of toe raises (hold for 20-30 seconds) then heel dips (hold for 20-30 seconds). This works off of the side of a treadmill or one of those low concrete “bumpers” in parking lot or using a stair step.
I hope they go away and good luck at your race!
Cheryl
. I can definately deal with the pain but I don’t want to risk a long term/more intense injury.
…From what I’ve read shin splints aren’t that serious and realte to overtraining compared to what you’ve been doing. So will these splinty things eventually go away or am I risking something more serious?
Thanks,
Cade
I don’t know what you have been reading. but it is generally recommended that you stop running completely until all of the pain goes away. If it is a sever case, this may take several weeks.
The tem “shinsplint” refers to a variety of clinical condtions that result in pain below the knee. The causes include anterior compartment syndrme, tibial stress fracture, tendonitis, periosteal tears, etc.
Regardless of the cause, you should be very carefull not to make the injury worse.
Your running style may have some impact. Are you a heel striker or a midfoot/forefoot striker? what type of shoes are you using? I have found that shoes with forefoot flexibility tend to unload some of the stress on the shins.
Strengthening of the tibialis anterior has been advocated. Strengthening of the ankles may also be helpful.
Stretching of the calves is often recommended. Flexibility of the foot and ankle may also be of benefit.
