Running - hate it, shin splints flat feet advice

[Gecko1978]

So I do tough mudder 15k and I usally walk around in about 3.30 which is bang on the good side of average but i want to get under 3 hrs which means a bit of a jog. Note you don't run solidly because there are obsticals in the way.

So I note I can jog 2k in 14 mins which would get me under 3hrs for the 15k. But I find the following:

After 3 mins my shins hurt a little an it gets worse
I walk for 1 min and can go again for 3 mins etc
I wear asics fitted for people with low arch
I ruptured disc last year an had surgery so again don't want to run hard just jog.

With only going 3 mins feels like i never push my cardio an thus don't improve.

All my running / walking on treadmill.

I go to gym 4 to 5 times a week Monday cardio rest weights.

So any suggestions

[mcelliott]

Get on a push bike.

[smn159]

See a physio that treats runners and get some proper advice, including a rehab programme. Could be a number of things, including weak hips - maybe your gym work is targeting the wrong areas.

[Hammersia]

There's a theory - with some validity - that generally the answer for running injuries is.... more running. Seriously.

I did struggle with my knees when I started running, but with a gradual build up and sufficient rest I had no issues after a couple of months.

Specifically for you, if you're in addition pushing weights four days a week you're likely overtraining and eating into your recovery time and abilities.

Also I am not a fan of treadmills, it's not the same as running outdoors, particularly on any sort of incline. Experiment with foot strike as well, I consulted a running coach and for me a feeling of running flat footed (ie very even foot strike) works out really well.

[bigandclever]

You're too heavy; you're too inflexible; you're not strong enough in the legs, and your core; and your biomechanics are off. That's what everyone's said to me

[samdy]

Losing 5 stone cured my shin splints

Flippancy aside, the legs are such a complex machine of musculature and a weakness in one area can manifest as pain somewhere else. Usually with shin splints it's calf related, so foam rolling and stretching them is the typical advice.

[Gecko1978]

Thanks for all the great advice all makes sense. I am loosing weight lol last year with back surgery took a lot of drugs an put on weight so it's coming off now and yeah lots of physio and rolling an ice.

Will let you know if I improve. 1st Weekend is April so plenty of time

[airsafari87]

My son was fairly recently discharged from Army basic training with this and has undergone successful treatment for them.

His problem, apparently was related to Faschial (sp??) tissue.

The way I understand it is it’s almost like a membrane that covers the surface of the muscle and when it gets stressed it tenses up and causes shin splints.

My wording here won’t be entirely correct so don’t take it as gospel.
But what the physio did was effectively break the tension in the faschial tissue so that it could no longer tense up and cause the problems.

I’ll try to find some more info on it if I can.

He did say that it was the worst pain he has ever felt in his life while he was on the table getting it sorted though.

[bigandclever]

The main issue with 'shin splints' is it's a catch-all term for many conditions, and there's no real consensus on what causes those conditions in the first place.

[dhutch]

mcelliott said:

Get on a push bike.

This is my thoughts. And my personal solution to the same problems.

I did also get some nice shoes from a local shop that accessed my needs on a running machine.

In my 30s and not overweight.

Edited by dhutch on Monday 16th January 21:56

[samjaynz]

I used to suffer badly from shin splints and struggled to rack up any decent mileage. I am flat footed and also rather duck footed (toes point outwards) and am a bad heel striker, so basically poorly built for running.

I was in good shape at the time from doing lots of boxing training, but basically couldn't run (even 2km run would leave me in agony for days after).

Fast-forward a few years and I'm averaging 30-40 km per week, did my first half marathon recently and genuinely enjoy running.

What has worked for me is:

1) Trying to only run on trails, off-road, on gravel or grass. I avoid concrete wherever possible as it does exert extra stress. If the weather is crap, I'll go to the gym and run on the treadmill. Although I can't get anywhere near the pace doing hill runs on gravel trails, it feels just as tough workout-wise due to climbing and descending.

2) Shortening my strides. Back in the day I was very focused on running shorter distances faster, and so would take big long strides. My understanding is that long strides put extra stress on the legs and shins. Focusing on taking more strides but shortening them has done wonders (even down to the point where I can run 10km on the pavement and have no pain the next day).

Different shoe types and brands seem to make no difference for me. I've had Nikes, Asics, New Balance and all sorts and nothing ever felt right until I focused on shortening the stride.

[MC Bodge]

Strengthen your entire body. Calisthenics, bodyweight circuit training, kettlebells, sandbags, skipping etc.

Run with good form (this can take a long time to get right).

[OMITN]

bigandclever said:

The main issue with 'shin splints' is it's a catch-all term for many conditions, and there's no real consensus on what causes those conditions in the first place.

Correct.

The shin splints I suffer from affects the muscle down the outside of my shin bones - the tibialis anterior muscle. It’s like it cramps up and I can no longer properly lower/raise my foot.

In my days playing hockey there would be some days when this would get me bad - was always down to certain pitches.

In fact I can get this from walking too fast, especially in shoes without any give.

What I know is this:
1. Stretching used to help (kneel down, feet pointing backwards, weight back), but note these muscles are encased in a non-flexible sheath (fascia, I think)
2. Start off slow and warm up. The sheath around the muscle can expand a little, but takes longer than the muscle itself to warm up and expand.

But if this isn’t your shin splints then can’t help - sorry!

[gregs656]

I found working on a shorter stride and switching to low drop shoes made running far more comfortable. I did used to suffer with shin splints.

I also think it’s easy to run too much when you’re not used to it. Build up slowly.

[ATM]

Are you a heel striker?

Try forefoot running. Lots of videos on YouTube. It is hard at first because you are running on your tip toes and they wont have the strength. But the muscles and bones in your foot are much better designed to absorb impacts from running and this is what our bodies were designed to do. Thats why you have so many bones in your foot. Most modern Nike trainers bypass all this with massive soles and high heels.

I bought some forefoot type running shoes which effectively have no sole or cushioning or 'support' or whatever the trainer companies call it. With these on it hurts landing on your heel so you have to stop. This cured all my ankle and knee pains instantly.

[MC Bodge]

ATM said:

Are you a heel striker?

Try forefoot running. Lots of videos on YouTube. It is hard at first because you are running on your tip toes and they wont have the strength. But the muscles and bones in your foot are much better designed to absorb impacts from running and this is what our bodies were designed to do. Thats why you have so many bones in your foot. Most modern Nike trainers bypass all this with massive soles and high heels.

I bought some forefoot type running shoes which effectively have no sole or cushioning or 'support' or whatever the trainer companies call it. With these on it hurts landing on your heel so you have to stop. This cured all my ankle and knee pains instantly.

Agreed. Work up to it slowly, though. Unlike I did.

Landing on the balls of my feet is now just what I do.

[oddman]

Might be worth binning running and restarting by doing Couch to 5k from scratch with an emphasis on improving your form. Only a minority manage 5k in less than 30 min at the end of it but you should be faster, stronger and more resilient.

Find some playing fields with uneven ground and run round them. This will gently challenge your biomechanics and cushion you.

Try and increase your running cadence (some sports watches will measure this) - music or a metronome might help. Increased cadence will naturally favour a more balanced foot strike and avoid overstriding.

Lose weight. I'm guessing you are at least 20% over a realistic weight for enjoying running.

Strength and mobility focussing on strengthening glutes and improving hip flexibility.

I saw a piece of advice which said if you can't run 8 minute miles, you shouldn't be running due to the risk of injury. A bit harsh but probably some truth in it.

[ATM]

oddman said:

I saw a piece of advice which said if you can't run 8 minute miles, you shouldn't be running due to the risk of injury. A bit harsh but probably some truth in it.

I believe some truth in it but it will exclude all casual joggers. I think jogging and running are very different. A jog is kind of a slightly quicker walk but both feet can be on or close to the floor at the same time. Running [think sprinting] is more about jumping up and your feet should be almost touching your bum at the top of the movement. I've seen some awful joggers who shuffle forward. I was probably one of these people before I learnt about running form. Forefoot running when jogging slowly is quite hard because you dont have any bounce or spring. Just land on your tip toes and the rest will follow.

[bigandclever]

oddman said:

I saw a piece of advice which said if you can't run 8 minute miles, you shouldn't be running due to the risk of injury. A bit harsh but probably some truth in it.

For fun stats, the average park run finish time over 44 million finishers is 29:03. An 8 minute mile would be a 24:51 finish so there are fking loads of people who 'shouldn't' run.

[Hammersia]

bigandclever said:

oddman said:

I saw a piece of advice which said if you can't run 8 minute miles, you shouldn't be running due to the risk of injury. A bit harsh but probably some truth in it.

For fun stats, the average park run finish time over 44 million finishers is 29:03. An 8 minute mile would be a 24:51 finish so there are fking loads of people who 'shouldn't' run.

yeah IMHO that's nonsensical, just whiny excuse making. Everyone can run - or at least train to move quicker than they normally do.

I don't think forefoot running is for everyone. As I say I consulted a running biomechanics guy (?? £80 for an hour assessment) before starting and my best injury free running feeling is trying to touch all of the foot down at the same time (fairly thin trainers not massive heels). That's NOT a heel strike.

I even slo mo videoed the foot strike of loads of the sub 3 hour London marathon runners and virtually no one actually strikes on the balls of the feet. They may feel like the do but they really don't.

Source - went from no running at all until the age of 45 to a 2 hour half marathon in 18 months.