[Unow4]

Hello everyone. I am new to triathlon training and dove in head first with quite a bit of running. I am experiencing pain in my right shin region which i guessing is shin splints. I havent been running as much but the more i run the more it hurts. I have therefore cut back the running and am doing more biking and swimming. Does anyone have any advice for how to alleviate the pain or hopefully get rid of the shin splints. Thanks so much.

[tri4cura]

Stop before you go to far and really hurt yourself. When you start out running after not running at all or very little, your body will go through some changes. One of the big changes is the breaking down of bone to grow and strenghten the bone. As the bone breaks down and you continue to beat away, you can develop the possible start of a stress fracture. I did this when I started and had to stop only after running to my shame for 3 more months longer then I should have. The main words there is HAD TO, I was not able to continue running without being in pain. I stopped running for many weeks and are going to just start this years running training.
Something you may want to look into is your stride. Do you land on your heel or midsole? You may want to check out the book CHI RUNNING. Check it out from the libary 1st then if you like it you can buy it. Pose running is another. and the Complete guide to triathl. running is also good. These 3 forms of running I think are very much alike. check them out for your self and take it slow for a while.

[Unow4]

thanks ill check those out.

[sfricks]

My solution was simple. About ten years ago, I was in the gym stretching my sore shins. A young lady gave me a great piece of advise. "Lose the Nikes", she said. I switched to New Balance and never had a problem again. I hope your solution is so simple. Good luck!

[Unow4]

thanks, im going to switch to an older pair of shoes for a while and see if that works

[Hernan96]

I would not just switch shoes from one brand to another. Each person is different and each shoe company is going make a shoe that may work for you. You just have to find the right one. But definitely do switch back to an an old pair. If you have a good running store in your area check them out. Look at your shoes and see how they wear. Through my years of running I have found that shin splints is caused by too much too soon. Before your next run walk on your heels for 25 yds x5 as a warm up. Try to run on dirt or grass, something soft. Increase your mileage slowly. Until you recover completely, ice your shins after a run. You will be back on the road in no time. Hope this helps.

[Irish_tri]

Are you doing any calf work. If you are let me know that could be your problem.

[awes7]

There is a chance that shoes can make a difference, perhaps if you have the wrong kind of shoe for you foot. But with my experiences with shin splints, they have been the result of too much too soon. I would suggest easing off the running and icing for a short while. With running it is important to ease into it, your body has to gradually adjust to dealing with impact.

[adidas82]

sfricks said:

My solution was simple. About ten years ago, I was in the gym stretching my sore shins. A young lady gave me a great piece of advise. "Lose the Nikes", she said. I switched to New Balance and never had a problem again. I hope your solution is so simple. Good luck!

Yep, sorry for the french, but Nike sucks. New Balance for training and Asics for racing. Also with the shin splints, take 3 weeks off from running to let them heal. You can still keep you legs in shape by doing low impact exercises like swimming and even lifting light weights. You shouldn't be too far behind once they're healed up.

Another thing is your stride and posture. Keep your back straight, even looking up at the sky from time to time if you have to. PRACTICE YOUR STRIDE. Even if you exert more energy by forcing yourself to open your stride. You may lose distance in the beginning, but you'll gain leg strength, efficiency and speed in the long run. (no pun intended :) )