i've been jogging daily for 30min on my lunch for a few months now. my shins hurt just about every time. it's only this way on the open road, it's very manageable on a treadmill. usually i have 3 or 4 bannanas daily. i'm over weight also.

my coworker has me doing these little routines of tilting my foot, and i can feel a slight burn in my shins. this has seemed to help a little, but not enough. my pre-jog stretches are pulling my leg back while standing, 15 seconds each leg ( 10 seconds pulled back, 5 seconds pulled further back ). and then, i put my leg up on my desk and lean foward, touch my toes for about 10 seconds each leg.

i'm guessing my stretches are the problem. what should i be doing?

also, i'm fairly weak due to not lifting weights in like two years lol. what kind of weight exercises should i start off doing? my apartment gym has a do it all type if machine, that utilizes a rope system with stacked weights. if possible, can you be specific on how often, how many reps and anything else i need to know? ( like if i should start taking protein shakes, etc )

also note, i'm starting to jog daily at night on the treadmill at my apartment gym. not to extensive yet, just about a mile to a mile and a half.

Should stretch for about 10-15 minutes before running.

oh, holy moly. well i dont have that kind of time to be stretching lol since i'm on lunch. i can get away with doing some quick like 1 min stretches before hand, and maybe spend like 5min stretching once i start my lunch. that's about it though lol.

is it shin splints? http://en.wikipedia.org/wiki/Shin_splints

it's unlikely you would benefit from any kind of protein shake if you are overweight, provided you don't eat pure carbs/fats. protein powders are primarily useful for people who need extra calories or protein and don't want to spend the time preparing and eating extra meals.

weightlifting: general principal to maximize the benefit is to maximize the actual work your body is doing, ie 10 reps with a 20 lb dumbell of biceps curls equates to about 200 lbs of work, whereas 5 squats with 150 lbs equates to 750 lbs and will therefore have a much greater effect on your body overall. that's an extremely crude example which doesn't take into account leverage, distance moved, etc, but just trying to give you an idea of how to choose exercises.

optimal reps for building muscle mass for most people is 8-12. if you ask ten ppl about the best sets/reps/workout days scheme you'll get ten different answers, but the bottom line is you just need to get a lot of hard work in and avoid injury.

I get shin splints when I run for extended periods of time. Stretching only helps moderately, but still starts back up after more running.

I usually just tone down the speed I run at and they don't come back. Seems to only happen between jog-run pace.

extremely helpful, ty


yeah mean it sucks. i hear different shoes can help. i have nike fusion 2 or w/e, their super comfy and absorb alot in my limited opinion. i can go for a long time on treadmill though.

i know exactly your problem if it hurts in the front of the shin because i have the same problem i dont know how its called in English but in french its ''periostite'' and it got to be treated its freaking awful when you do martial arts (had to stop because of this)

i manage to do weight lifting and treadmill with this and the trick about it is when you do a fast acceleration you have to slow it down progressively and not immediately

if its not the case im sorry to have posted this in here

yes, its in the front. but it starts hurting almost as soon as i start jogging.

Fuck that

What shoes are you wearing?