OK, I know you two do running with your dogs, and I wondered if I might be able to pick your brains ?

I have recently started running, I usually go for about 25-30mins in the morning and evening. After each run I get a horrendous pain in the bottom of my legs (shins/calves ??) this lasts for about an hour, then it goes.

I don't do any warm-up exercises, just go straight into the running - should I be warming up ? My OH told me not to, he is a rugby player so does running as a warm up for the other exercises - is this right?

I'd be grateful for any advice - and if there are any other runners on the board, sorry to have missed you out

I think Lea would be best answering this as she does coaching and stuff, I can only tell you what I do.  I only run once a day and only about 4 - 5 times a week, you should be doing some sort of warm up, I warm up with a gentle jog and some stretches.

hopefully Lea will be along shortly to give you the "professional opinion"

I'm not professional either but I would say that you definitely should do warm ups especially as you are new to the running scene!

I need to start again as the Cani-Cross season is due to start and I've not done any exercise since it finished!

I will be back on later to give you advice, as may well be long winded LOL
A few questions first.
What trainers do you wear????
How long does it take you to run how far???
When does the pain start???
Lea

It could be shin splits - I've had it and it is quite painful.
It is important you have the right trainers. You really need to be fitted properly IMO. The type and style will also depend on whether you are running on road or off road, as well as your running style and how far you are running.

You should also be stretching before a run - especially the morning runs - and stretching PROPERLY after each run. If it is shin splits then it will take time to heal and you should limit your exercise for a bit. I think your best bet is to visit a proper running shop and talk to them and see what they advise.

Good luck - and happy running

**Edited to add** - do you run with a club? If not, it may really help your running to find a local club. There will be loads of seasoned runners who will be only too happy to help you progress. It also means more varied runs and a chance for a bit of a chat - and it's safer in numbers - especially as the days are getting shorter. They don't cost much - mine is £18 a year and there are always extra events being organised as well as the run nights.

I've been thinking about this and I'm not so sure it's a good idea to run twice a day - especially if you're relatively new to running. When you run, you damage your muscles, and it's the repair of the muscles that makes them stronger. So if you don't allow your muscles sufficient time to repair then they wont be getting stronger. You're also more likely to burn out and drop your regime if you're too tough on yourself.

Personally, I'd run once a day (maximum of 6 per week) and if I felt I wanted to do more I'd increase my walking (pace and distance) at other times of the day. Someone may have different advice though and I'm by no means an expert (I just run for fun).

I read a book and eat maltesers for fun!!

Thanks so much everyone!!

Lea, when I say run, its more of a jog really, I'm by no means fast!!

I wear Nike Air trainers, not sure if they are designed specifically for running, to be honest I have had them for ages and they have lasted me well! I didn't think that the type of footwear could cause a problem, it seems like that could well be a factor though....I will look in to getting a new pair - what do you suggest?

I do a bit of running and then stop and do a fast walk, then run again and repeat the pattern - I'm not fit enough to constantly run yet. I'm doing the running/walking thing in about 25/30mins, it's usually a 45 minute walk. It's just short of a mile I think, but I do different routes every day (I'm not making this very simple for you am i!)

I get the pain when I run, but its a whole lot worse when I have got home and stopped running. If I stand still and then get up to walk down the stairs for example, thats when it hurts the most and I actually have to hold on to the stair bannister to make it less painful!

Thanks again for the advice, you champdoggers never fail to help me

Hi Rachel

Thanks very much for your help. My OH said it was probably shin splits but to be honest I thought he was making it up (!) I am clueless when it comes to fitness, hehe. I am definitely going to buy some proper running trainers. As I said in my post to Lea, I do different routes every day so I sometimes run on grass and sometimes on the road.

I don't run with a club - and when I say run, it really is a very slow run - I dont want to overdo myself yet!! I quite like the club idea though so may look in to that, at the moment I am just doing it to shed a few pounds and also in place of the walk with the dogs.

Regarding your other post running too much and cutting down - I like your thinking To be honest I dont always run at night as I do find that I am too tired, I usually just do a very brisk walk. So I'll continue to do that! Thanks ever so much you have been really helpful

To Whistler - I wish I could...I seem to pile on the pounds sooo easily these days and it has come to the final straw now! To be honest I am actually really enjoying the running - I never thought I would as I hated the treadmill at the gym - its loads better though when you're actually going somewhere. The dogs really like it too, it makes my Cavalier all excited

Its like walking after walk I look forward to leaving the phones and going off with my dog!! specially when the sun shines. This weekend should be a hot one.

My OH and I used to run every morning, set the alarm for 5;30 and off. Home shower and to work. Finished when he got shin splints but he ran from age 16 - 45 marathons the lot.. Walks 3.5 miles in and out of work now with the dog. I do about 3to 4 miles a day cause Im not let off the shopping, vac or washing!!

If you're shoes are that old they've probably lost their cushioning. The rubber breaks down over time and doesn't offer the support needed. Get some new shoes made just for running. They way you run will also help. I used to get shin splints fairly frequently. If you bounce a lot/push up and run from your toes you're more likely to get them. (like if you stand in one place and push up on to your toes) I was advised to run from the hip if that makes sense and it helped tremendously. Use your whole leg for power, not just the calves. Helped me anyway. I'd cut down to once a day as well. Even when I did 40 miles a week I only ran once a day and max 5 days a week.

Would recommend a trip to the Doctors aswell. When taking up new exercise its good to get checked out but now you are suffering pain and discomfort you should really get it looked at. By carrying on running when you are getting this pain afterwards you could be doing yourself more long term damage

Thanks Lori & Fredsmum. I think I may have to visit a sports shop at the weekend And come to think of it, I'm probably running on my toes too so I'll think about that on the next run Will definitely cut down to once a day, and do a brisk walk in the evening instead.

Whistler - I love getting in from work and going for a lovely walk with the dogs - if I dare to sit down or take 5 minutes when I get in, I get a Samoyed snout nudging my hand as if to say "come on mum, no time for that" - they have me well trained

a good book to have is "running made easy" by Susue Whalley and Lisa Jackson.

If you go to a decent sports shop, foot locker are good, they will measure you properly for trainers and make sure you have the correct ones for the way your feet go when you run.

Not being a prophet of doom but being in travel insurance I get to know alot about medical conditions and often pain in the calves cause by walking or running can be a sign of bad circulation in the legs, I would get to the docs and just have a check up.

I dont like running on pavement anyway as I know it does damage over time from the impact on your knees and ankles same with treadmills and before people get up in arms sating it hasnt happened to them yes it is true and will happen if you contine running on hard pavements, running in parks is so much better.
I prefer my orbitrek (fluid motion exercise machine) as Im indoors and able to watch eastenders lol

running made easy

I don't think ANYTHING could make running easy

If it's taking 20-25 mins walking/running it must be more than a mile.
A mile takes me 10 mins walking/running and I am unfit.

>I don't think ANYTHING could make running easy

60kg worth of Irish Setters attached helps

ROFLOL 

Sorry its taken so long to get back to you but I was out last night. And now you are going to have to read WAR AND PEACE LMAO

Ok first thing, it doesnt matter how fast or slow you are, wether you walk run etc, we all had to start somewhere and the thing is, you are DOING IT :D :D :D :D So Well done before I start
No 1 :- As someone else said you are better running less. I started be running/walking like you are about 4- 5 times a week at the most. If you do too much too soon, your muscles increase in size, but the sheaths(sorry I cant remeber the technical names) havnt had chance to 'stretch' to accomodate your growing muscles so the pain may well be for this reason, but please dont rely on this explanation as I am not a physio and as yet havnt done any courses in sports injuries, so you are best going to see a sports physiotherapist if it carries on.
If you want to be out twice a day, run/walk once and then do a fast walk the other time. General rule of thumb once you are comfortable running the full mile without walking is increse your milage by no more than 10%  week.
No 2 TRAINERS :-  bug bear of mine after wearing the wrong trainers and being out of action for 8 months!!!!
Please please, if youy are going to carry on, PLEASE go to a specialist runing shop, Not just the local sports shop.
Proper running trainers are designed for running, they have different types to suit your feet if they roll inwards, outwards or neutral.
The trainers you are wearing are more likely designed for the gym, and if you have had them a while then the padding will be going on them anyway Another Rule or thumb is, running shoes last about 500 miles
The trainers may also be causing your problems with your legs. They will cost between £50 - £100 but if you want to carry on running, I am afraid this is the only way to go
Oh and you get them a size bigger than you are LOL
No 3 RUNNING CLUBS I had never run before and went to a club night and went from not running to running a 10k in 2 months,
Dont worry about being slow, as EVERYONE had to start somewhere!!!! And the tips and support you get from a running club is something you can never get from anywhere else. Mot clubs will have coaches like myself, so you will get so much advice on what to do how to go about it, your mind will be swimming LOL But in a good way
I help coach a beginners group on a monday night. And some of these are wome like you, run/walk to start but several of them are doing there first half marathon just over a year after they started, and these are mature women
Also you will find you actually run further if you are running with someone!!! so that will help you as well
Can help you find a club if you dont know where to start, just ask )
No3 Warming up :- Nope LOL simple answer. The warm up we do for all of our atheletes is about 400-800 meters of a slow jog. Now We dont get the beginners to do that LOL. To warm up, if you start walking and then jog slightly slower than your pace is, but as you are not doing speed training YET!!!! then you dont have to worry to much. The warm up we all do is just start of slight;y slower than our best pace and then increase speed as our muscles and breathing get easier On races you tend to start slower nd get to race pace by about the 1k mark But dont worry about that at the moment LOL
No 4 Cooling Down!!!!! A MUST!!!!! once you have used your muscles you then have to stretch them to stop them tightening up LOL
Each stretch should be held for 10 seconds only. If you need advice on stretches just ask and I will find you the basic stretches you should do after each run
No 5 Make sure you eat something son after you havce run. As 20 minutes afterwards your body is at its loweast and your immune system is as well, this is when you can go weak and even get ill So a banana as soon as you get back once you have got your breath back is perfect

Back to your shins. Right, your first port of call should be a Sports Physiotherapist. Yes this will cost you probably £30 a time, but they will tell you whats wrong. Doctors are great, but they havnt done the amount of training in that area as the sports pysiotherapist has, and do tend to tell you to rest. I had this problem when I did my knee, left it 8 months, and then went to my sports physio and she had me back running in a week!!! After 8 months off!!!! LOL
Of course if you are at all concerened please see your doctor LOL
But hopefully if you take all the advice I have given, it should help ALOT
Happy Running and if you need any more advice just shout as if I dont know I can ask my fellow coaches
Lea
(Level 1 Athletics coach, and soon to be level 2 once I take my final exam, but several years running specific coaching behind me Oh and a runner as well LMAO)

Lea

You are amazing!! Thank you so much for taking the time to write such a brilliantly informative and inspiring reply I really am so grateful!

I'm 100% going to carry on with the running so as soon as I get chance I will be going to a proper running shop and buying the best trainers I can find. My brother (a keen runner) was telling me before how he found a fab running shop in London where they made him run in all the different types of shoes to find the best ones. Londons a bit far for me but I will hopefully find somewhere in my neck of the woods. I'm at City of B'ham tomorrow but will hopefully start my search on Sunday Yes my current trainers are designed for the gym - I won't use them any more.

Will definitely consider the running clubs - I'll have a search on the net to see if there's one round here. Its so true what you say that you run further when you're with someone. OH sometimes comes with me and (usually ) I find him useful and he encourages me to run further.

I would love it if you could let me know about the stretches to cool down - thank you! My usual running routine is after the run, I will do a few bits and bobs, then have a shower, then have something to eat about half an hour after the run - usually porridge or Special K?! Does this sound alright? I don't like bananas

Thanks very much for the tips regarding Sports Physiotherapists - as luck would have it, one of my good friends has recently graduated from uni as...you guessed it, a Sports Physiotherapist! So I shall be calling on her for some advice, unfortunately she also lives in London but has family in Cheshire so will hopefully be back soon to advise me! If not, the OH has a good physio who I know will be willing to help

Thank you again so much Lea and everyone else who has helped me, I'm so grateful !! I will let you know how I get on!

Any good running shop wil get you to run in different shoes When I get new ones, I run up and down Lincoln high street with a different shoe on each foot (yes only 2feet!!!!) to see which one feels more comfortable.
That is a sign of a good Shop
If you google running shops, you should find one, if not shout and I will look in runners world
If you cant get any for another week, dont stop running, you have done so far in your old trainers, but just cut the amount down as I said Talk to the shop about wearing the new ones in as well If they dont know then shout and I will type another war and peace on it LOL
There are running clubs in most towns   So you should find one know problem Again if you have a problem shout and I will look on the stes I know
Yes your regime after a run sounds fine Just bare i mind if you are running on an empty stomach then you wont be strong as if you run after food. But you should eat about 1 -2 hours befre running and only something small (but I know some people eat half hour before and others cant eat for 4 hours so is personal preference!!)  I m just thinking if you go out in the morning straght from getting up
AHA your very own sports Physio Talk to her about your shins, as she may be able to give you more advice. Let her know everything you have told us, and tell her what you are planning to do to change what you are doing now Then she will have a better idea
Right again you will have to give me time but I will sort out the basics stretches and give you the links to them
Good Luck on your running :D
Lea

Yes my brother said they made him run down the street in front of the shop in 2 different shoes. Will have a search now for shops! There's bound to be one in the area

Mmm I usually do the running at about 6.30am so I'm not too hungry at that time - but I do always have a glass of warm water with lemon juice as soon as I get up! So not a completely empty stomach.

Thanks for getting the info on the stretches and take as long as you like! Just out of interest, how did you get into running?

Just bare in mind that if you get to the point you start getting weak when you run further that that may be the reason But dont worry unduly at the moment LOL
I got into running 3 years ago as I split from my partner and wanted something to do to meet people. 10 years ago I said I wanted to run london, but split from my husband bout a week later!!! and never did. Then when I ws trying to find something to do, my mum suggested the Striders (local running club) So I thought Yes!!!! went along expecting to find health freaks, but thats not the case!!!!! ( still recovering from a night out last night LOL !!!!)
They are a great bunch of people and I have made so many friends from it, and now help other people like I was helped to start and still am
I have now run numerous cross countries 10ks, 5 miles. quite a few half marathons and a marathon!!! And hoping to get into Londn net year, but more than likely it will be several years befor I get through the ballot!!!!
Lea

That's brilliant...what a great story and wonderful to hear you are helping people out like they've helped you - I know you've definitely been a great help to me!

An old school friend did the London marathon last year, I always remember her as being quite a large lady in school but she took up running and now has a most enviable figure Thats one of the reasons I have started as I've seen so many people look amazing, and they have told me that their secret is running

> wear Nike Air trainers, not sure if they are designed specifically for running, to be honest I have had them for ages and they have lasted me well

Old trainers may well be comfy, but that give,soften and stretch so do not offer the same support. I was suffering with dreadful pain in the front of my shin and my arch. I actually thought it could be planta faciitus ( can't spell it). My hubbie bought me new trainers as a pressie hey presto no more pain. Could not run any faster though !!
I would also not think of running twice a day. Well done you for the enthusiasm though.
Joining a running club is brilliant we have be associated with ours for about 20 years now, we have also made such good friends.People from all walks of life but sharing a common interest. I can run /walk at the back with the oldies and my OH can have a decent run with the "fit ones".
We all get to the bar at the same pace though..

> We all get to the bar at the same pace though..

I second that with our Club LMAO

Lea :D

Hi Alice
How are you getting on???????
Have you implemented all the advice????
I am sorry I forgot about the stretches, I am hopeing someone will email me through some for you as I actually asked tonight LOL
Hope all is going well
Lea

Lea thats so strange...had just logged on here to send you a PM about the running!! Thanks for asking

I've had a bit of a setback as I wore my nasty new wellies walking the girls last weekend and they caused an old injury in my foot to flare up, I had an inflamed tendon last year and its come back So I've been taking it easy since then as didn't want shin splits AND an inflamed tendon!! I have to say though, I'm dying to get back to the running and I think its almost better now

Have implemented all your advice (I've been a good girl) and my sports physio friend is back from London this weekend so we're meeting up tomorrow and she's going to assess me and advise me on everything. Haven't got round to buying trainers yet either as had a busy few weekends, but she said the trainers I'm wearing are more than likely causing the problem...

Going to London in October for my birthday so I am hoping to check out the all singing all dancing running shop that my bro has recommended!!

Thanks very much for asking - strange like I say as was going to give you an update after all your fab advice.

Hiya
sorry tyo hear about your tendon Hopefully she will be able to help with that as well
Am pleased a proffesional agrees with what I thought re- trainers :D :D LOL I know alot of stuff but nice to know advice is valid LOL
Just a note, I was talking about all the advice on here not just mine  as didnt see any bad advice given
I would be interested to know what your mate says tomorrow. And what excercises she advises. So if possible could you update me. Purely for personal development on my part, and I would love to see you running again but this time pain free
Lea

Lea, I will certainly let you know what Sarah advises me

We're going for a lovely walk in the forest with my 2 and her labs so that will be nice...only I forgot the football was on at the same time (doh!) Yes I meant I took other peoples advice too...sorry everyone I didn't mean just Lea's as loads of other people gave great advice too !!

Never in a million years did I think I'd say this but I can't wait to get back to my running! Was doing really well too, I've loads more energy now, it's brilliant.

Well I'm back from seeing Sarah...she was brilliant and did a full assessment, the main cause of the shin splints (I thought it was splits!) is my feet !! I have really flat feet and they over pronate (I think thats a technical term?!) which causes the pain.

I now have both feet in bandages to give my feet more of an arch (the bandages will look so pretty with my open footed shoes tonight lol) but I can feel the difference already.

Sarah has shown me a few stretches - said I dont really need to warm up as I'm only gentle jogging anyway, but said definitely to warm down, the stretches mainly focus on the achilles tendon.

The trainers are a must and she has shown me what she wears, they are Asics with really good support for the arch of the foot - so will be buying some of those as she's also given me the name of a local sports shop that are really good. So thanks again everyone for advising me to see someone as its really helped and I'm sure I'll be back to my running very soon!!!

Now that makes sense
Thats why you needed to see someone to get a proper diagnosis
I also have Flat feet and over pronation, so have insoles to correct them
Alot of the runners wear Asics, I wear Nike. But as your mate says, the shop will be able to advise on them.
Just bewarned you might find yourself running down the road with a different shoe on each foot to see which feels better LMAO
I have to on Lincoln High Street!!!! You feel such a plonker!!!!!
How long did she tell you to leave it before starting to run again????? Or is it just once you have correct trainers?????
Lea

Ha ha I'll be prepared when I visit the shop !! My brother did the same in a busy London street !

She just said when I have the correct trainers...and to keep these foot bandages on for a couple of days. Do you find with being flat footed as well that you can't wear heels ? The only shoes that are actually comfortable for me are flat pumps and my Ugg boots. I love heels but on nights out (not that I go out much anymore!) I am practially crippled with pain by the end of the night !! The things us girls have to go through to make ourselves look good eh.

I actually find it easier with heels, but I am talking up to 2", aything higher and my feet hurt LOL
but I suppose its what your feet and muscles in your feet get used to
Well GOOD LUCK
Get those trainers ASAP and you will be back running before you know it
Maybe one day I will meet and run with you at a race LOL
Lea