Having jacked up my shoulder in the gym, I have decided to channel my nervous energy into running while it heals. Who has tips for avoiding shin splints
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Avid runner here. Brooks. Other running shoes don’t exist. Don’t shy from the investment. Other than that, listen to your body, but running through discomfort pays dividends later. I don’t even remember what shin splints felt like, it’s been so long. Consistency is the real answer.
In fact, some gyms are experimenting with treadmills that lock the user's legs in and pour a nice mini pool for this purpose (the actual track is waterproofed, don't worry)
I'm a cross country coach with shin splints! Typically I run on dirt or the street in neighborhoods because it's softer than sidewalk (or the elliptical). For outdoor running I wear compression socks and Ghost brand shoes (Glycerin I believe is the one with extra cushion).
Long warmups- foam roll, walk, then into running. Long cooldowns with gentle stretching and strengthening. Tape and rest immediately if they start flaring up.
The right shoes, whether its zero drop barefoot or super cushiony Hokas.
A good sportsshoe store should have a machine & consult for gait analysis—your feet likely aren’t impacting the ground well & your weight rapidly, correctively distributing around your soles is yanking those muscles til they fucking HURT. The shop can help w/ gait & of course sell u proper footgear.
Make sure your sneakers are too old for the task—good sneakers that aren’t worn out help prevent a lot of it. (I have a friend who always used to get them until she started getting new sneakers more frequently.)
I agree with this. I ran a couple marathons many many years ago, and I bought two pairs of shoes and rotated between runs. And I logged the mileage and got new shoes after they were done (you can look online, some are good for up to 150 miles). Buying new shoes more often helped me.
weird one, and maybe psychosomatic, but it worked for me when I started running again and was having a lot of calf and Achilles pain: tart cherry juice. 8oz post workout, post stretching. Others also take an extra 8oz at bedtime.
Build mileage *very* slowly since you know you are prone to shin splints, and get fitted for shoes at good running store. The drop of some shoes shifts some pressure from lower legs to quads/hips.
In my opinion, all you need is to listen to James Dunne describe “how to run like mo”, specifically the first 60 seconds of this video. (Avoid overstriding!). In spite of two knee reconstructions, I can run by doing what he prescribes.
The internet suggests: proper footwear, gradually increasing activity levels, strengthening exercises, stretching, using proper running technique, low-impact cross-training exercises, running on soft surfaces, listening to your body, rest, and ice/pain relievers.
A running shoe with good stability for the ankle. Rolling of the ankle can cause shinsplints and the support can help. Something like Brooks Glycerine (good bounce), New Balance 860 (comfortable) or Altra’s Experience Form (if you want your heal lower to the ground) I used to sell running shoes!
I hated running when I was younger because I always got shin splints. Then I tried the Vibram 5 Fingers and, eventually flat running shoes & never got them again.
Do yourself a favor and read/listen to “Born to Run”
I've heard and found that running on softer surfaces helps. Shoes can also be a problem, but that take time to get just right, and a lot of newish runners don't run enough in dirt or grass.
My apologies if you live in a place where finding dirt/grass trails isn't an option.
Agree with building mileage slowly. Slow your pace down a bit. Keep a running log and track how many miles you're putting in your shoes. A pair usually should last 200-300 miles. If running daily, buy 2 pairs and alternate.
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And it completely changed the energy of this post.🤭
The right shoes, whether its zero drop barefoot or super cushiony Hokas.
Also, start off low and go slow.
https://youtu.be/uxf1gEkm_EE?feature=shared
2. Compression socks after runs helped me recover faster and keep inflamation down. Ice helped a lot too
3. Make sure you have good shoes. A running store should be able to fit you with the proper size and support for your gait
Do yourself a favor and read/listen to “Born to Run”
https://bookshop.org/p/books/born-to-run-a-hidden-tribe-superathletes-and-the-greatest-race-the-world-has-never-seen-christopher-mcdougall/8712399?ean=9780307279187&next=t&next=t
My apologies if you live in a place where finding dirt/grass trails isn't an option.