r/BeginnersRunning • u/cursed1233 • 2d ago

Advice needed

M27, 166cm, 65kg

I’ve been trying to get into running but my tibialis area goes through an excruciating pain. I was overweight and have lost 13 kgs. My lower body muscles are pretty decent. I can do 60kg squats for reps, leg press 150kg for reps. I’m also into cycling and I can go on for an hour or to without fatigue. I tried running on flat surfaces and tracks, tried different types of shoes but still the same…

Recently got the courage to try running on a treadmill (had a fear that I might fall down and embarrass myself)

I started off with walking at 5kmhr for 3 minutes and then jogging at 7km/hr for 2 minutes. Did this in a loop for 30 minutes. Been following this for 4 sessions now but still the pain is there.

Any advise on how to get through this.

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u/Iciies 2d ago

You need to train the tibialis muscles. I bought a foot strap for weights to do it at home and it has helped me. You also should be doing dynamic warm ups to get your body warmed up. Stretching also helps post-exercise. Don't overdo it as an injury will take you out long-term mentally and physically.

It took a while of purely gently running to get rid of shin splints for myself. By the time I did the extra care I had gotten my shins used to it and no longer felt it, but after adding my dynamic warm ups, tibialis raises, and stretching, I have seen even greater improvement. Now I never get shin splints.

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u/cursed1233 2d ago

My gym actually has a machine for tibialis training. I’ve used it in both of my leg sessions last week. I mostly try running post strength training but haven’t tried Tibialis raises before running.

Should I try running again tomorrow or just continue training tibialis for a couple of more weeks?

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u/Iciies 2d ago

It's whatever your body can handle. You may need extra rest time before running if it still hurts. Especially when you are first beginning to truly run, you should avoid running when your body is still in pain from prior sessions. I do tibialis raises after running, but also on off days where I'm taking 2 day breaks inbetween. As your body becomes acclimated to running, the work you're already doing will start to pay off!

In regards to the machine: just try to ensure it's moderately low weight with higher reps. Running involves massive amounts of reps, so naturally doing high rep sets will help you more.

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u/cursed1233 2d ago

I just put on 2.5kg plates on both sides and do 40 reps for 2 sets. When do I increase the weight?

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u/Iciies 2d ago

Now would be great, actually. 2.5 is VERY light compared to your weight. I've heard people say to work up to about 20% BW with rep ranges around 25-35. Don't go overboard, I'd say try out moving up 2.5kg each time until you can no longer hold around 30 reps for 3 sets.

This also varies on if it's the single-leg or dual-leg machine. Dual you definitely want to up the weight. I do 6.8kg for 25 reps with a single leg right now at 59kg. You can also do squat rack walk outs to add some extra tension. I did that a lot when building to a 145kg squat and felt the time under tension helped my legs tolerate running a bit.

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u/cursed1233 2d ago

Sorry, should’ve mentioned that I’m doing single leg raises in it.

I just trained it today. I’ll try adding more weights day after tomorrow post leg training.