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Runner's Training Tips: Multiple lower leg pains - 2 failed marathons

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  1.  
    brancitelli

    I am starting to train for my third attempt at a marathon (Philly).  I never started the last 2 races because of the same undiagnosed injury late in training.  Both times, I had to stop training after getting my long run up to 18 miles.  I don't know if I'm doing the right things to prevent injury this time, because I don't know the specific problem.  I've been to PT, but her recs did not work.  Help!

    It starts with mild pain in my upper shin, and only at the start of the run.  The pain goes away shortly after I'm warm (this is contrary to what I've read about shin splints).  Pain lasts a little longer with each successive run, but always goes away and always fairly mild.  A week or 2 later, I end up with different symtoms each day, one day ankle pain, the next knee pain (shin pain stops).  Ultimately, I stop training due to severe knee pain.  I was stretching my hamstrings, calves and IT bands before and after every run.  I asssume I need to increase stretching in one of these areas, or stregnthen something, but what?

     Without any additional advice, I will probably add to my IT band stretching.  Any idea what is wrong with me?

  2.  
    runnergirl15042

    May I suggest  a foam roller. You can purchase one at Target and it can really help get those muscles stretched well. I don't know how experienced of a runner you are, so forgive me if I tell you things you already know or have tried.

    If I had this problem I would:

    1) Make sure I am not overtraining. Leave a day in between runs if I can. Add in some cross-training to keep fitness level high. Take walk breaks every mile and see if that helps as well.

    2) Make sure I am wearing the right kind of running shoe. And that my shoes are in good condition.

    3) Using a roller and stretching a must. But if you are sore, do it carefully.

    4) Ice Bath can help prevent some injuries as well.

    5) If nothing helps, go to a PT that is a runner or specializes in runners. We are a rare breed and they need to be well-experienced with running injuries to help us. 

     

    • CommentAuthorFree MemberKDogg
    • CommentTimeJun 27th 2008
     
    KDogg

    my guess is that you need properly fit running shoes, I'd say that will fix your issue

    and I'm actually being 100% serious 

  4.  
    brancitelli

    Thanks.

    I'm fairly certain my running shoes are properly fit, and I specifically went to a reputable running store last year to ensure I purchased the right type of shoe.

    Overtraining is definitely a possible cause.  I have a better base this year than I did for the prior atempts, but I need to replace some runs with more cross-training.

    I used the roller at my gym a bit last year, but not until after the injury had started.  I think I will purchase one now to ensure I use it daily at home.  I'm also icing my knees and taking ibuprofen now after all long runs...not waiting until the pain starts.

    Is it possible my form changes when the mileage gets higher?  Maybe it's just in my head, but I've convinced myself that I'm leaning forward more as I tire.

    • CommentAuthorFree MemberKDogg
    • CommentTimeJun 27th 2008
     
    KDogg
    good luck figuring it out
    • CommentAuthorFree Memberjunkie_99
    • CommentTimeJun 27th 2008
     
    junkie_99
    If you haven't bought new shoes in a year...maybe you need new shoes?
    • CommentAuthorFree MemberGilly32
    • CommentTimeAug 15th 2008
     
    Gilly32

    I'm with KDogg and Junkie.  My bet is that this is a shoe problem. I would go to a completely different running store and see if they put you in a different shoe. Do you know your level of pronation?  I would try alternating between different pairs of shoes and see if one feels better than the other.  You need more than one pair anyway.

    At any rate, don't quickly discount the role the shoes play.  Speaking from experience, they make a world of difference.

  8.  
    VMukherjee123
    If you bought properly fitted shoes last year, then you probably need new ones thats probably why. There probably worn out. My coach has us get new shoes every season
  9.  
    gregrunsnow

    I am training for the Philly Distance Run and the Philly Half-marathon. 

    I suffer from shin splints and I find that the only thing that helped/helps me is stretching before and after, icing after, and proper shoes. If you are training for a marathon and only replaced your running shoes last year, you DEFINATELY need new shoes my friend.  With marathon training your mileage should be well over 100 miles per month and it is recommended that you buy new shoes every 400-500 miles. 

    You may be increasing our mileage too quickly as well.  I know the 10% rule is hard to stick to, but I fond that by increasing slowly, it really has helped me this time around to stay out on the road.  I tried the whole "cross training on off days" thing, but it became too much for me.  I was exhausted!  If you haven't done so yet, check out ANYTHING written by Jeff Galloway.  He is the "running injury free" guru.  Philosophically, it may seem completely opposed to what your are accustomed to, but taking walk breaks could help you out as well.

    Best of luck!  From one runner to another........

     

     

  10.  
    gregrunsnow
    One more thing....if you are REAL tired on your longruns, you form will change. Just try to remember to keep your head up (literally) when you're feeling tired. 

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