Hurt Legs Jogging - How To Prevent?

About 2 nights ago I went jogging.  I am not usually a jogger, but I decided since it was so nice and since I wanted a really great cardio workout, that I would go for a jog. So I did try to stretch (a bit) before I left. 

I really pushed myself on this run, did my best and went till I couldn't go anymore.  Well the day after, was I ever feeling it!  I coudl barely walk my legs hurt so much.  What worries me is that it hurts the most in the front of my legs on my shins...it feels like shooting pain from my ankles to my knees. 

So my question is, what in the heck did I do to myself, and how can I prevent this from happening next time?  How would I stretch those particular muscles?

Thanks guys.

Don't worry just sounds like you have a killer case of shin splints.  they are not permanant and I get them too now that I am getting back into running.  they will go away in a couple of days.  What helps is building those little muscles on your shins (yeah they are there and hurt like heck when you strain them).  Simple excercise to do is stand up and left you toes off the ground and keep your heels firmly on the ground.  this will help stregthen them.  Keep running though and eventually your legs will get stronger and you won't get them anymore.

Good job on the running keep up the good work. 

I would do my research on shin splints,  I have had them several times of the years training for sports and also just running for fun and anytime i've had them, i've talked to a physical therapist or doctor and they say to rest them not to keep running on them.  But congrats on the jogging, thats fantastic.  Once you heel keep going with the jogging.  Good luck

the long term answer is of course stretching and strengthening, but a short term help is ....cider vinegar.  take 1 tsp a day and it will help eliviate the leg cramps.  Sounds weird I know, but works.

Stretching definitely helps.   Also making sure you have an adequate cool down and warm up with the jogging should help.   Expecially the cool down as you can end up with blood pooling in the muscles in the legs and causing some swelling and pain.   It'll go away in a few days but it quickly will make you realize the benefits of cooling down.

I actually had no idea there were tiny muscles in there.   All my time at the gym before doing the learning to run program... and I never really worked em out much.   So just the act of working them out after a long time of dormancy is something else.   So easing into long distance jogging/running through an interval program can also help keep you from getting these while building those muscles up to take a lot more load.

Oh god shin splints...the name makes me quiver.  That's what it feels like!  God that sucks, I've felt this before, never knew what it was.  The thing that really sucks is now I can't work out for the next few days because of all this pain :( oh well.  Got to strengthen those muscles i guess.  Thanks for the replies.

I have been having the same problem.  This is what my trainer told me to do. I fill dixie cups with water and freeze them.  I put the ice on my shins, moving them up and down and peeling the paper from the cup down as the ice melts.  The brutal cold is worth how much better I feel after, so keep up with it. I do a cup for each leg two to three times a day.  My trainer told me it is from not stretching the muscles properly before and after working out.  Good luck, hope this helps you.

I did the same thing three days ago.  I ran in the wrong shoes.  Big mistake.  Actually, I was lucky enough to be able to swim and stretched in the pool the last couple days and hit the whirlpool afterwards and it worked miracles.

well i used to play competitive sports and it sounds like you have shin splints. You really need to strech VERY good before running to help prevent them. Also, i would try not to do a whole lot of running again until your legs feel 100% better;or else the shin splits will not go away. Dont worry though, nothing a good ole' leg massage cant help!

The power off suggestion (shin splits) can cause mass hysteria.  (Anyone see House last weeks?  ha ha)

Shin Splints?  Maybe, maybe not.  Porbably just a simple case of DOMS, from the buildup to lactic acid.  You said you pushed yourself, did your best, til you couldn't go no more...

Well, the body doesn't like going from no running to all out.  You have to ease your way into it.

Rest up, get a massage and go slower/shorter next time.

Best Wishes, Geo

I used to run 4 1/2 miles every other day for a year and then shin splints stopped me in my tracks. I still struggle. Before that I used to run a lot and then got them and took a year off...then I was fine for a year...and now...nope. I've gotten all kinds of advice, some new here...so I'll give it a try. I love to run and it kept me really thin and healthy. If I didn't have the ol' shin splint prob I prob wouldn't be on here. LOL. anyhow without running I've lost 25 since Jan...with some walking. So don't give up.

Congratulations on getting out there.  Here are a few hints so that you can keep getting out there and not be injured:

1)  How old are your running shoes?  Running shoes will last about 500 miles/800 km.  If you've had your shoes for 'ages' they are shot, and you need new ones.  I keep my newest ones just for running and log the miles.  Then, when they are too worn for running, they become walking shoes, then eventually gardening shoes.  Anyway, it's absolutely critical that you have good shoes with good support in them.

2)  I suggest that you don't start by going until you can't go any further.  Try running/jogging for 1 or 2 minutes and then walking 1 minute, and repeat until you've done 20 to 30 minutes total.  20 minutes your first time out is great, but if you already do a fair amount of aerobic exercise you may be able to go longer.  If this seems too easy, try 3+1 or 5+1.  Do this between 3 - 5 times per week.  Running more than 5 times per week is pretty hard on the bod - if you want to exercise every day, do something else at least 2 days per week.

The second week, try to go a little longer, and with longer running periods.  Keep increasing, but keep it manageable.  I've seen 'couch to 5 k' discussions on this site that could be helpful.

3)  Stretch at the end of your run.  This is really important.  Way more important than stretching at the beginning.  I never stretch before I run because the muscles aren't warmed up, but it's not a bad idea to stretch aout 5 - 10 minutes after you start, once your muscles are warm.

4)  Here's a site I've found some good info on:  http://www.favoriterun.com/  You can probably also find some good information on any of the running magazine sites.

I would also recommend that you not run again until the pain is pretty much gone - 'running through the pain' is pretty much a guaranteed way to really injure yourself. 

Good luck!  I've been running pretty much injury and pain free for about 14 years.  I'm not fast, but I get there and I enjoy it!