Pain in both legs that starts after every run
I'm pretty new to running. My friends encouraged me to sign up for a 10km run in June, despite never running before February this year. I downloaded a training app and have been following that to build up my stamina slowly. I usually run on a treadmill at the gym around 4 times a week.
The past couple of weeks though I'm getting dreadful leg pain after every run (usually when I walk to cool down). The pain is in both legs and down the inner side of my leg between my calf and shin. It makes it very difficult to drive home from the gym! The pain will wear off over the next couple of days but comes straight back after every run.
I was wondering if anyone could tell me what I'm doing wrong? I always have rest days between runs, and a prolonged rest really isn't an option given that I have a 10km race in June!
Sorry if this is a really common problem, but as I say I'm very new to running!
It is possible/likely that this is shin splints and is quite common ... they wont go away overnight tho and need some careful managementVary the terrain that you run onCheck you have the right shoes for youIce them every dayTake a rest from running - suggest a week and then a short test runStrengthen the calf muscles surroundingTry a non impact regime like cyclingHave patience
Thanks for that advice! I'll give it a go
That's good advice. The important thing is to take it steady, could you post the training routine you are following? If a person who has never run before starts off running even a small amount it can be a shock to the system. Imagine never doing a press up and suddenly doing 50 a day, you'd feel it pretty fast!
Work your way up slowly in distance and intensity, and you'll be fine and should easily make that 10K.
The programme I'm using is the app "10K trainer" - it's a 14 week training plan. So the first week was
5 min warm up walk, 60 secs jogging, 90 secs walking (rpt for 20 mins), 5 min cool down
Now I'm on week 6 and have just done:
5 min warm up walk, 5 mins jog, 3 mins walk, 8 min jog, 3 mins walk, 5 min jog, 5 min cool down
The longest continuous run I've done is 20 mins (end of week 5)
That seems pretty fair, just be sure to pay attention to your body and stop if you think you're doing yourself harm. Everyone is different and no program can cover everyone perfectly, some people may not have ever run before but yet may still lead an active life for example.
Good luck with your training and follow the advice M...eldy gave, hopefully you'll be back in no time.
and stretch after each run
Thank you so much for your help everyone
and while we are on a rollDont overstride ... you will put too much weight into vulnerable areas for too long, aim to bring your foot closer/under your body
Visit the official Runner's World page
Follow Runner's World on Twitter
Other Natmag-Rodale Sites
Run For Charity
About Runner's World
Runner's World is a publication of Hearst Magazines UK which is the trading name of The National Magazine Company Ltd, 72 Broadwick Street, London, W1F 9EP. Registered in England 112955. All rights reserved.
Website powered by: Immediate Media Company Ltd. | © Runner's World 2002-2013 |