shin splints

am suffering shin splints as a novice runner, am resting icing and taping it.

Any suggestions for cross training?

 My longest run is only 9.5 miles so far - am I really behind now? 1st ever marathon...

am panicking, any advice or ideas v gratefully received :0(

Most training plans would have you at about 13 miles at the mo, but you're not far off, so dont worry about that. What I would be worried about is your shin splints. I ignored mine back in 2008, whilst training for the mara, and ended up with a stress fracture and had my leg in a caste for 10 weeks. Only thing to help you is rest, and lots of it. About 6 weeks is the going time usually, which will then put you a long way off your distances. Are you it is shin splints? If it is, and its only just started, look for shin and calf stretches online, and use heat and ice packs 2 or 3 times a day to help. You may only need a few weeks rest then.

Importantly find out why you got them in the first place. Did you increase your mileage too quickly? A max increase of 10% a week is safe or are you running in the wrong shoes? Its usually one of those. Avoid hills too.

 Good luck. Nigel.

Footnote did a good blog post about dealing with shin splints: http://www.realbuzz.com/blogs/u/Footnote/athlete-s-foot/posts/attack-of-the-shin-splints/

I had shin splints and rested for 2 weeks and they were fine. I stopped as soon as I got them and I wasn't doing the distances you are though, so it will probably be longer. Don't panic, lots of people aren't at 13 miles yet, try to do other exercises to keep you fit whilst you recover, but don't push it whilst you're injured or you may not make it to the start line. Good luck!

I had shin splints when i was training for the flm 2009. But lucky for me my wife is a sports therapist who gave me a sports massage and managed to keep them under control. i had no rest just carried on and when they were tight i got them massaged.

The massage hurt like hell at first but after a few sessions i'd have to admit I used to look foward to it.

My shin splints were triggered by my trainers and persistant running led to muscle tears that had me out of running action for over a month. I'm hoping you've been correctly fitted and gait checked, but are your trainers comfortable, suitably supportive and well cushioned? It can help reduce the shock through your legs and reduce injury.

My actual shin splints recovered in 2 weeks with icing and reducing the impact of the exercise. The tears took longer but I went swimming regularly, started cycling and used the cross trainer sparingly to keep my fitness up.

I can't comment from the training POV having never trained for a marathon, but rest your legs from the impact exercise and try to keep your fitness up with low-impact swimming, reasonable distance walking, cycling, rowing or the cross trainer. A short blip now is better than persisting and potentially having to withdraw from the marathon. It's not running, but it's better than sitting on your bum.

Are you feeling under pressure to run in X-time, or are you wanting to get around? 

Sorry to sound like a total idiot, but what are shin splints and how do you get them?

It's inflammation and pain of the muscles around the shin bones. Mostly caused by progressing too quickly, too soon... poorly fitting trainers and high-impact exercise.

Ah I see - I might need to change my trainers then (they're about 2-3 years old?) as my shins are quite sore and tender.

Yeah, you probably will need a new pair. I think you need to chaneg them afetr every 500 miles or so