So I read a lot about high-intensity training and how great it is for burning fat, increasing metabolism and gaining muscle with much more rapid results than long distance training. The thing is this...how hard is this on a "bigger" person's body? My boyfriend is 6'2'' and about 215. We do a lot of long distance runs together but after two months he is already feeling the pain (expressly in his shins) of all that weight on his joints. Would HIT make this worse? Do any of you bigger fellows out there have experience with this?

**So I realize this should have been posted in the training, not diet section. So sue me. But still hoping for some helpful responses!**

I'm about 215, and also about 6'2" - pain in his shins is probably just shin splints - nothing to worry about - they just hurt. The only thing that he needs to worry about is his knees, but with proper stretching and warmups he should be fine.

I think running on shin splints is a BAD idea. I would recommend taking a break from running for a week, then starting again on soft ground (grass or dirt). Shin splints are a sign of overtraining and should not be ignored.

Are the shoes he is using for running correct for his feet (Over/Under pronating)? I know that stores like "The Running Room" assess your running by making you run on a treadmill in store in order to ensure the right shoe for the foot. Sometimes just by getting the right shoe is all that is necessary.

Yes, once they started hurting we had the pros at Top to Top assess his needs and he got a new pair. I think you're right and he should wait it out because everytime they start to feel a little better, he pushes it and he's right back to where he started. We're also going to try running on the beach instead of concrete, which is our normal route.
Does the intensity of the workout have anything to do with the shins hurting though? Or is it all about the type of terrain? Also, what exercises are equally effective that could replace running for the week he's off his shins? He doesn't want to stop losing weight and that's part of why he won't stop running!

I am a really big guy ~362 lbs. and 6'4" and HIT training (in the past ... as I working back up to it) worked really well for me. But I spent the most time running on grass, which I am sure helped a lot. I agree with Simon, take care of the shin splits. Try varying the routine as much as you can stand, see if that helps any.

Hi Jackie -

I've found the best workouts to replace running are Elliptical Training or Aqua Jogging.

Both of these activities simulate running pretty well and are physiologically very similar, they both work similar muscle groups, aerobic systems and help maintain muscle 'memory'. In my opinion these two are the best substitutes if he's suffering from shin splints or a related injury. He should be able to stay in tip-top running shape and will be able to get back into it right away without losing any real fitness.

I hope this helps!

Alasdair McLean-Foreman
the traineo team

As I understand, and use high intensity....

I am too big to run long distances, but as I lose weight and become more fit I add more running to my walking and I run every other day now. I run until I have pretty much hit the point I can't keep it up, and then I walk long enough to feel I am ready to run again, but no longer and at a fairly brisk pace so I don't really relax... I just recover.

You can be much more scientific than that, but that's basically what it means to me, and if you are aware of feelings in your body I think it should not result in injury. I don't think HIT has any definite abstract meaning, like a certain speed or level. It means, at least to me, pushing harder than I can for a while, then pulling back to recover. It can be the very definition of injury free fitness, it seems to me. Altho some may point out flaws in the way I practice it, looked at this way, it's all about mindfulness and being aware of your own abilities and exploring that. Seems to me like a recipe for avoiding injury while maximizing results.

Running set distances at a speed that has to work with a partner, in contrast, seems much more dangerous because it takes you out of your own body and levels and sets you up against the speed of the person running with you and/or a preset distance. I don't work against a clock or a mileage counter, I work with my own body, and that's safe.

Another consideration for your friend is pre and post workout stuff. I have noticed, altho I am overweight and out of shape compared to my youth (and much older) I have little or no pain, lifting weight or doing downright foolish things like running on my weight. I should be hurting much more than when I was younger. What I assume is the difference is a better sense of nutrition and especially recovery.

I drink protein right after working out. That probably won't affect knees and shins, but I do believe it has an impact on muscle pain and recovery.

And I don't do anything two days in a row. I know a lot of people run every day. As much as I get a boost to my emotional state from running, I take days off. The only days I felt some pain where when I went several days in a row.

And sauna. I don't know the science. I go after my workouts just to relax and unwind with my iPod. But I think it also contributes to recovering and moving on without injury and pain.

I think if your partner is in pain, something needs to change. But I don't think it necessarily means he should avoid high intensity.

Hope that is helpful and thought provoking.

Although I am only about 17 years old, I have had that same problem too! I am 6'1 and 218 lbs and I have had knee cramps and pains alot! I find massaging your knees after workouts is very soothing and relaxing and it decreases the pain!

well if u are having cramps on ur knee or leg period. is cause there is a lack of Nutrition in ur diet... not eating them veggies huh.... shin splints suck but you get used too them, i get them pretty offen when they are sore and hurts when you lightly touch them.... Strech, rather doing 30 minute jogs do 15 and then relax for alittle.


also Dustin i noticed you played alot of soccer, go around parks and find people to play with, i play pretty much everynight except for when i school, work or nobodys goes.

I am 6' and 263lbs

I do elliptical and play lots of ice hockey (where you truly get HIT)