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From: Paul Shields
Category: Coach
Date: 2/5/99
Time: 7:04:22 PM
Remote Name: 203.38.32.113
Kelley,
It is good that you are running. It is a great pastime. The main thing when you are starting out is to take it easy and only increase the distance/time that you are running gradually. It is often easy with a new activity to get too keen and do too much too soon :-)
The main thing is to slowly build up the time on your legs. Don't feel that you must try and run the whole time. You may try a run/walk regime if you like.
Another important thing when starting out is the hard/easy concept. Make sure that you have an 'easy' day or a rest day after a 'hard' run.
I am not a doctor but the soreness in the front of your legs are probably shin splints. This can often be caused by a change in running surface, worn-out running shoes or sometimes new shoes. Beginning runners are often prone to them because their leg muscles start being used in ne ways. Depending on how it is caused, the usual remedy is to try and eliminate the offending activity.
You may like to look at one of the many medical sites on the net. There are several which deal with Shin Splints. An example is:
http://www.runnersworld.com/injuries/shinspln.html
Treatment. RICE(wait 10 mins), no hills especially down hill, no speedwork
Prevention. strengthen muscles around shins, orthotics, leg length differences, avoid banked or hard surfaces.
Medically there are several possible causes of shin splints. With a new runner the most common cause is "anterior compartment syndrome". This will usually improve after your leg muscles strengthen. If there is no improvement after a week or so then complete rest is recommended.
Hope the above helps,
Paul
PS
Mike Conley has posted in this discussion this helpful advice previously.
The late Dr. Sheehan conceived of the "magic six" exercises to prevent runner's related injuries. Check out http://www.clark.net/pub/pribut/stayout.html. There is a discription of each of the exercises The "Shin Splinter" is a good exercise and has done me world's of good. Hanging weights over my toes didn't work well for me, so here what I do.
1. Lay face down in your bed with your feet just over the edge. 2. Pull your toes "up" into the mattress (the mattress provides the resistance) and hold for about 10 second. 3. repeat about 10 times.
While you are holding, you should feel alittle "burning" (not painful) sensation. I do the exercise right before I go to sleep.
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