As a previous plus sized runner, I know about the pain and suffering that go along with the dreaded shin splints. They are miserable!! Shin splints is a catch all phrase for pain below the knee on either the front outside part of the leg (anterior) or inside of the leg (medial). I hate them, and found some ways to help prevent them when your first start out running.
Being heavy makes me even more prone to shin splints because the impact when your foot hits the ground is greater, no brainer right? So my first tip is...
1. Run on a softer surface (grass beside the sidewalk, a track, asphalt) cement sidewalks are very unforgiving, they don't absorb the impact very well. Asphalt has some give to it, thats why you see people run in the street even though there is a perfectly good sidewalk beside them.
2.Gently stretch your achilles and calves before and after all runs, and throughout the day to keep them loose. You can also trace the alphabet on the floor with your toes.
3. Cross train, to help strengthen bones and leg muscles.
4.Increase speed and millage slowly over time.
5.Last but not least wear a good pair of shoes. The heavier you are and the harder your running surface the faster you will go through shoes. One way to make the shoes last a little longer is to get a good pair of shock absorbing insoles, and running on a softer surface see tip number 1. You don't have to get the most expensive shoes on the market but don't get the cheapest ones either.
If you do get shin splints rest, ice, pain pills and lots of stretching.
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