Almost all runners feel some soreness in their lower legs from time to time during their jogs, particularly when training for an event or increasing their speed or mileage. Paying attention to the type of pain you are having is important in order to correct training errors and identify injuries before they become more serious.
Avoiding Training Errors
During jogging or running, the bones, joints, ligaments, tendons, nerves and blood vessels that make up the foot all have to work together. You need to condition your body, build up to a routine, and stretch your muscles, tendons and ligaments before and after each run, according to Oak Park Podiatry. Lack of adequate stretching, rapid changes in mileage, an increase in hill training, interval training -- going from slow speeds over long distances to faster over less ground -- and insufficient rest between training sessions are some of the most common reasons for injury, according to The American Orthopaedic Society for Sports Medicine. If you are experiencing pain in your lower legs, take a look at your running program -- you may be doing too much too soon, says Josh Clark in a "Cool Running" article.
Changing or Replacing Your Running Shoes
One reason for experiencing burning in the lower legs might be that you are either wearing the wrong running shoes for your particular foot anatomy or you need to replace your shoes. Wearing shoes that do not support the calf properly can cause anterior shin splints. "What's going on is that your tight calves are pulling up on your heel, which in turn pulls the front of your foot down," explains Clark. "This puts strain on the muscles in the front of your leg, which unfortunately are not strong enough to resist the pulling." Check your feet to see if you might need more stability or cushioning. Also, try inserting heel lifts so that your calves don't have to stretch as far, Clark suggests.
Changing Your Running Surface
Another reason for shin splints may be the surface that you choose for your runs. On both the sidewalk and on asphalt, your body is subjected to exactly the same forces with every strike of the foot. The ideal surface on which to run is flat, smooth, resilient and reasonably soft, according to The American Orthopaedic Society for Sports Medicine. Grass is soft and easy on the legs, and probably the most ideal and best training surface for running, notes ABC-of-Running.com. While treadmills are also easier on the joints than asphalt or sidewalks, if you are going to run outdoors, use community trails that have been developed specifically for jogging and running.
Making Sure You Adequately Hydrate
Calf strains can be caused by dehydration, according to Runners Rescue. Adequately hydrating before, during or after your jog can help prevent this possible cause of burning in the lower legs. During warmer, humid weather, increase fluid intake, suggests the American Orthopaedic Society for Sports Medicine. One pint of water should be consumed for every pound of weight lost during a run.
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