Help with running aches for a new runner wanting to run a 1/2 marathon.?

Question

I am a beginner runner but have run off and off all my life. I would like to run a half marathon in four mths time. But since i have had my son, 9 mths ago...I seem to now have an IT band issue on my outter knee...has anyone ever had their IT band stripped by a MT...I hear it helps. stretching it is tough, I don't feel much stretching with most of the recommended stretches.

And also starting slowly finding I have shin splints already...even with brand new shoes...could it be the shoes??? They feel good but maybe not...how can I know?

Answer 1

First, for your ITB, buy a foam roller and use that to stretch it out.  Also, ice the outside of the knee after every run for 15 minutes.  You'll reduce swelling and pain and you'll aid the healing process.

Second, you need to let your body heal.  For now, try doing a zero impact cardio exercise, like an eliptical machine, bike, or start swimming.  Your body will learn to take the abuse, but it has to heal up, first.

Good luck!

Answer 2

Congratulations on setting your goal for a 1/2 marathon.

Firstly, I don't think its your runners, you most likely got them in a running store and had been properly fitted (if not best to go and wear what you run in and make sure that its not your runners that hurting you).  Secondly, I think you body is getting used to using muscles you haven't used in a while.  Try not to do too much too soon, shorten your strides to relieve some stress off you shins, ankles and knees.  Ice sore muscles for 10-15 minutes 3X/day and take advil if needed, this will help relieve any inflamation/soreness.

Take rest days to help your muscles repair and restore.

Here is a website that has lots of information, be sure to visit injury prevention, and check out all the recommended stretches.:

http://www.runnersworld.com/article/0,71...

http://www.runnersworld.com/topic/0,7122...

Good luck on your 1/2 marathon!