Hi luvnaustin.
My running has taken some hiatus due to weather/darkness (I live in an area of Europe where it's dark til 8:45am and dark again at 3:30...live in the city so I am not comfortable running in the dark all that much) and had a hamstring pull (not due to running).
I am planning to start up again when the weather lightens soon...but after doing some research and talking to runners and reading up on female runners...what I found:
1.) Due to build, the pain women typically experience as new runners tends to be in the shin area. For men it's hamstrings. So we are not atypical. The shin pain can occur in different areas but I had pain similar to yours, I esp hated the "press the shin bone" pain. There is just something disturbing about a bone hurting!
2.) Contrary to common opinion, shin splints are not microcracks in the bone...in a serious situation this can happen, but more commonly, shin issues with running tend to be with the surrounding muscles and tendons in the area. (See link http://www.drpribut.com/sports/spshin.html which has more on these topics.)
3.) Per many runners I spoke with, unless you have more biomechanics issues (back issues etc.), the pain should subside after long practice with 30 sec walking, 30 sec running, repeat etc. Ie, don't try and "run thru pain". Keep alternating until you can handle 45 sec running w/out pain etc. So despite your ability to handle the cardio load of running, it's important to get your physiology in synch first. You could also visit a chirpractor, orthopedic surgeon etc. if you suspect chronic back issues that may be throwing off your gait. Running will exaggerate any problems you have so you would expect not to see the same thing cycling for example. I can cycle everyday for 1.5 hours per day and although my quads will eventually be fatigued, never any shin pain.
My pain subsided a little bit but that's when weather/light/hamstring things cropped up. See more on next points.
4.) Everything I read emphasizes that new or renewed runners should try and avoid cement or concrete until their body is acclimated to running. If you can start on a treadmill, or trail, you'll save some pain and acclimation issues. I only have access to concrete and unfortunately it's also uneven cobblestone so I am adding a little fuel to my fire.
5.) Shoes -- more important than I thought. Not only good shoes, shoes designed for running (the obvious!) but also going to a running store that will observe your running gait on a treadmill with the shoes they recommend. Many experienced runners I spoke with highly recommended this small thing to get yourself started. Many running stores offer this. I've not done this yet but I brought back a pair of newer running shoes I had in the US that I liked when I was there and I am starting again with those, and I will try and get to a running specialist at the running store in the spring possibly when I go back again. (I could do it here but a little bit of a language barrier, and it's just easier if I do it in the US.)
6.) Strength training -- I got conflicting views on this. I am a believer (via cycling experience) that strengthening the muscles surrounding the areas you are "taxing" will help your activity, as well as prevent your body parts from compensating for possible weak muscles. Same reason an ortho surgeon will put you in therapy immediately after an injury and prior to surgery -- so you continue to build the surrounding muscle and prevent any atrophy from occurring. As such, some runners believe in strength training in the off season (late fall/winter). Some believe to get better, you repeat the sport (ie, running). It's a philosophical difference you need to see which works for you. I am a fan of Joe Friel (Cyclists Training Bible and Triathlete's Training Bible) and he offers a very structured weight training program for runners and cyclists and promotes it as a critical part of training. You might consider getting a copy of his Triathlete's Bible as I found some interesting tips even on running gail -- how your foot should strike the pavement etc. Also, his son (Dirk) facilitates the site www.trainingpeaks.com which offers good solid training info for runners...his strength training programs are also there.
Other than this...the normal stuff of hydration, stretching after the run, don't run consecutive days yet, and one thing I started to try that seemed to help a bit -- 10 min on my trainer (bike) to warm up before a run. Gets the muscles warmed up and the jointes lubricated.
Hope this wasn't too long!! But I found out some good info by asking around, talking to some very experienced runners. I think most if it you probably know, but it's good to confirm, as well as emphasize which aspect of these points are most critical. At least I know what to work on. If I can't completely remove the shin pain after a couple of months again of trying this, I would probably then go to the next step of seeing a running coach who can examine my gait, and assess my mechanics more closely. By that time I will also know how much I am willing to devote to this. Also, I am in my early 40's...age does make a difference to in getting strarted. Luckily though, I never have any knee pain!
Hope this helps, let me know or send me a PM on your progress!!



Hi luvnaustin.
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