I headed out of the apartment at 5:45pm for a 4-6 mile run and 100 feet down the road, my shins were already in pain. What does that tell you? You need to rest and take the day off. What did I do? I continued on and ran 4.26 miles through the constant pain.
I sometimes wonder about where I fall in the realm of sanity. On the up side, I sure can put up with pain come race day. I just hope I end up making it to that day.
Anyways, I am asking anyone with the slightest bit of information (trivial, basic, advanced, or anything inbetween), to let me know what can cause shin splints and how to avoid and/or treat them.
I seem to come down with shin splints every other week or even every week and I am at a loss as to what is causing it. Ok, that's not true. My personal guess is that it is my shoes, but I have no conclusive evidence so I don't want to place blame without reason. I am going to try and borrow someone else's running shoes for a test, but until then I can't say anything.
Here are the facts...
1. I have recurring shin splints. I can't seem to go a week or two without having them.
2. I spend a lot of focus making sure I am landing flat footed and not heal striking (though I have not video taped myself to verify). It has seemed to help, but obviously not enough.
3. I run 2-4 miles a day four to five days a week
4. I rarely stretch prior to a run; only if my muscles are noticeably tight.
5. I stretch after a run about half of the time; I know I should do it more though.
6. At this point I don't do any interval, speed, or hill work, just building up distance so far.
7. I bought a new pair of Asics at the end of December. They are much stiffer than I was used to. They are supposed to correct my slight overprotonation.
8. In training for my half-marathon last October, I don't recall this continual issue. I had splints every so often, but not this repetitive. I was also able to run 8-10 miles at a time with no issue.
9. For treatment, I use both ice and heat; ice if just one. Lately it seems biking (even right after a painful run) can dramatically remove any pain.
10. I've been running 12+ miles a week for 5 weeks and haven't increased distance OR frequency much.
11. This IS the first time I've trained in the cold. Does that have a differential effect?
12. My run paths have slight hills, but nothing major.
13. When I run outdoors, it is on sidewalks and road. The trails are not open yet to run on.
14. I seem to get the shin splints whether I run on a treadmill or outdoors.
If there is anything else you think might be relevant, but I haven't included here, let me know. I'll add it as soon as I know what you need to know.
I am being extremely serious. Tell me the most basic thing you know, even if you think I already know it. This is my first real year training as a runner and I will certainly not admit any high level of knowledge. I have so much more running in my future and I don't want something so simple to ruin me. If I can't figure it out in a week or two, I might just look for a professional running coach.
Please, and Thank You!
I hope your training is going better than my own!
Stay fit. Stay healthy.