Just started running again but...

[Antoneo]

After a two year hiatus, a big mistake, I'm trying to get back into regular running but it's pretty difficult. I was nothing special when I did run but I was able to run 6 miles at a time (don't laugh) then and have trouble completing a mile now.

The major problem is the stupid muscle on the shin (in the front of the leg) that gets cramped. It gets as stiff as a bone and makes taking proper steps while running quite a feat. I start clodding and my footsteps get louder and heavier. Ugh. Also, my body wishes for more air... I'm not quite out of breath but I can feel the need for "bigger lungs". Is it better to run in the wee hours in the morning or night? Afternoons have become hot. I gotta break this stupid habit of sleeping at 1 AM too. Arg, I'm a mess.

Any advice?

 

[PHiuR]

yes, take it slow at first...do a walk-jog-walk thing..and also start off with short runs and slowly work your way up. youll be back up there in no time.

 

[imported_intercollector]

Just keep doing it. Eventually the lung thing will go away. Try not to push your muscles into the pain area. Just tire them out, and then stop.

 

[imported_KirbsAw]

I just started again after like a month or two break and it was already really hard again. You lose it fast.

 

[Antoneo]

Anyone have the shin muscle problem? I haven't been moving/exercising much in the two years either so I guess its muscle atrophy?

 

[upsciLLion]

Make sure you're either hitting flat-footed or on the balls of your feet to prevent shin splints.

 

[datalink7]

The key is perseverance. You have to keep sticking with it to see results. Don't run for a couple of days and expect to get better. Run for a month and then remember what you were like a month ago.

 

[Armitage]

I just joined an ultimate frisbee league after being relatively sedentary (at least aerobically) for awhile. It KICKED MY ASS. I could barely walk the next day, and it hurt for 3 days. Felt better tonight, I was able to stay in for more then 2 points straight

 

[Linux23]

for some reason, when i jog, my thighs and my legs starts to itch profusely, as if my muscles are getting hot, yet the layer of fat on the top is cooler. anyone have this problem?

 

[LongCoolMother]

sounds like you're getting bad shin splints. make sure your shoes fit and suit your feet type. make sure you dont have flat feet, and see if you over-pronate, under pronate, and pick your shoes accordingly. otherwise, the shin splints will go away. just dont go too hard. if they are really really bad, try running on something other than concrete (if thats what ur running on). softer surfaces, like dirt and grass will be much easier on the splints.

 

[TheBDB]

Originally posted by: Antoneo
Anyone have the shin muscle problem? I haven't been moving/exercising much in the two years either so I guess its muscle atrophy?

Yes I had a problem called compartment syndrome. My shins would cramp up when I ran because the sheath around the muscle was not big enough to expand when exercising. It required surgery to fix.

 

[slycat]

ur legs feel like bricks.

 

[Match]

I had to take a 3 month break from running after injuring both feet. I've been getting back into it over the past couple of weeks, but I had to start slow. I was doing about a quarter mile at little better than a walking pace. I'm now doing 3/4 mile at an easy jog, but wish improvement didn't seem so slow. It's hard getting back into it when you know what you used to be capable of, but you're no where near the shape you were in. Good luck.

Armitage, Ultimate frisbee rocks! It's the most fun and intense sport I've ever played. And, I can definitely agree with the "It KICKED MY ASS" the first few times I played.

 

[xEDIT409]

If I stop running for more than 4 days, my endurance goes down the drain.

This summer so far, I've been running 4 miles every other day. I took a break recently (3-4 days), and I had to stop at 2.5

 

[chrisms]

As a smoker, I am unable to run more than 20 feet.

 

[JoeKing]

Do some shin exercises before and after the run. One of the few effective exercises you can do is to roll onto the heels on your feet and walk around on your heels with toes pointing in the air, make sure the muscles around the shins are flexed the whole time. Along with proper footwear you can also try to avoid running on hard surfaces. Stick to grass if you can. I developed shin splints when I ran cross country and they are hard to get rid of.

 

[erikiksaz]

Yeah, i'd recommend sticking to the softer surfaces. I can't run for more than five minutes on concrete before my shins fall apart.

 

[TheAudit]

Originally posted by: xEDIT409
If I stop running for more than 4 days, my endurance goes down the drain.

This summer so far, I've been running 4 miles every other day. I took a break recently (3-4 days), and I had to stop at 2.5

That's the way I am. If I take off for more than a few days I will notice it when I run the next time.
I have been running every other day as well.

 

[Jeraden]

Originally posted by: Linux23
for some reason, when i jog, my thighs and my legs starts to itch profusely, as if my muscles are getting hot, yet the layer of fat on the top is cooler. anyone have this problem?

Yeah, that happens to me too.

 

[snoopdoug1]

Originally posted by: chrisms
As a smoker, I am unable to run more than 20 feet.

Stop smoking

And like everyone else said, it just takes time... start out slow. A few months ago I started running like 2 miles 3 days a week, and gradually went up from there. It gets easier w/ time. Also, make sure you've got a decent pair of shoes. I've heard that shoes should be replaced every 500 miles or so. Good luck with it! I'm actually training for a marathon now and have an 11 mile run tomorrow!!!

 

[SWScorch]

agreed with the sjun splint suggestions. Another exercise you can do is put something heavyish in a plastic bag, like maybe 5 pounds or so, put the handles of the bag over your toes, and lift your toes up, then back down. Do that for each foot, as many as you can, a few times a week. That strengthens the shins so they don't cramp up like that.

And yeah, make sure you have the correct shoes. A lot of people seem to think that running shoes are all marketing hype, ut I'm living proof to the fact that the wrong shoes can make a difference. Last year I bought some cushioning shoes because I felt that I didn't really need any stability as I had high arches and I'm light. Well, it turns out that my legs are different lengths, and that causes my left foot to pronate, so the ushioning shoes did nothing to correct that, actually made it worse, and I developed ITBS and couldn't run or even walk up stairs without pain for 6 months.

The height of the heel in the shoes can affect how your shins feel too. Too high and your shins cramp up, too low and your calves cramp up.

Just keep chugging away, and do some strength training as well as running. And work on your core and arms as well, not just your legs.

 

[Train]

I had nearly the exact same problem, started running regualary after hardly any for 2 years, first problem was serious shin pain. Plauged me for nearly a month, then I got a new pair of shoes with good arch support (Adidas SuperNova Control) and after 2 days all the pain is gone.

Edit: oh yeah and avoid running on hard surfaces as much as possible. Grass or dirt trails are a runners best friends.

 

[Chunkee]

Never ever skimp on shoes and

ALWAYS stretch....ALWAYS ALWAYS ALWAYs..very very important.

SO many people negelect their flexiblity.

JC

 

[Armitage]

Originally posted by: Match
I had to take a 3 month break from running after injuring both feet. I've been getting back into it over the past couple of weeks, but I had to start slow. I was doing about a quarter mile at little better than a walking pace. I'm now doing 3/4 mile at an easy jog, but wish improvement didn't seem so slow. It's hard getting back into it when you know what you used to be capable of, but you're no where near the shape you were in. Good luck.

Armitage, Ultimate frisbee rocks! It's the most fun and intense sport I've ever played. And, I can definitely agree with the "It KICKED MY ASS" the first few times I played.

I used to play alot in college, but that was 10+ years ago. But I found this league and am having alot of fun. It'll be more fun when I get my lungs back and lose a few lbs.

I got the "catch of the day" trophy last night. For some reason I can scrap and scrounge like crazy and come up with the hard ones, but if you throw it right to me I drop it :disgust: I can't seem to catch it if I'm still vertical. Luckily, we've got great fields ... you're not risking life/limb to lay out for a disk.

 

[Techie333]

DUDE! I had the same problem, a really good site to check out about shoe reviews and if you over-pronate or under-pronate is www.runnersworld.com
I ordered some special new balance shoes (only like $60) and they help a lot and eventually the shin splints stopped because I was supposedly under-pronating.....