Shin splints : I signed up for a 10k a couple... - Bridge to 10K

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Shin splints

James2529 profile image
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I signed up for a 10k a couple of weeks ago but the timeline meant I had to go from 5k to 10k in about 5 weeks.

I jumped from running 5k to 7k in one increase.

After my third 7k run I wanted to increase to 7.5k. However, immediately as I broke into a run my shins screamed at me to stop. I tried stretching and rubbing it out but to no avail, it was too painful to run.

According to the Internet I'll need to rest for 2 weeks minimum and it's really bumming me out as I almost certainly won't be able to do the 10k.

Any advice on recovering, avoiding this in the future or maintaining my hard-fought-for best-ever fitness?

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James2529 profile image
James2529
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3 Replies
JaySeeSkinny profile image
JaySeeSkinnyGraduate10

The general wisdom is not to increase your longest distance by more than 10% a week. This is to allow your body to adapt. So from 5k to 5.5, 6 etc. Large jumps can put your body under great strain, and just as c25k builds you up slowly, the 10% "rule" ensures that you can cope. I got to 10k after about 6 weeks, but also had shin problems and realised I'd been pushing too hard. A week of rest sorted me out, but my shins did not scream at the time, but started to hurt the next day (also a classic shin splint symptom), so I don't think I had them too badly. I dont know what the cure is. Rest and ice worked for me!

James2529 profile image
James2529 in reply to JaySeeSkinny

Thanks for the advice! How did you get back to running after your week off? I'm gonna try again on Monday, as that will have been a week's rest for me.

JaySeeSkinny profile image
JaySeeSkinnyGraduate10 in reply to James2529

I started back slowly. I think I did a slow 4K, listening to my body all the time. And I cut back the mileage. It took me about another 3 months until I did my next 10k.

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