Tonight was an awful run. I ran yesterday (just started c210k) and because i have plans tomorrow, i decided to run again today so i can get 3 in this week.
It was so very very bad. I knew as soon as i started off that something was up. My whole body felt achy and i thought that maybe it would go away (the first 10-15 mins is always difficult) but then my shins started to hurt so badly that i couldn't take it and had to stop. Once i stopped and started walking, the pain increased! I ended up walking the second half and now my shins feel bruised - even to the touch.
I'm really worried I did something wrong and i'm feeling horrible about my run tonight.
Sigh.
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Dani_Elle
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Sounds like shin splints. Too much, too fast, too soon. Your body needs time to build up muscles, strength and repair on your rest days which are really important at first. I got a mild version of them reasonably early on, about 6 weeks after graduation when I pushed to 10k, probably too quickly. It scared me witless - the horror stories about shin splints are not nice. But I stopped running for a week and then went about things more sensibly. Since then they have never been a real problem although my shins will ache after a very long run (10 miles upwards).
There's plenty of advice about them. I just iced and rested.
If you've only recently graduated at 5K I wouldn't push to start the C210K progranne so quickly.
It sounds like you need some rest days until your shins feel ok, then I would spend a few more weeks consolidating the 5K so that you really build up your stamina at this distance before pushing on to 10k. You could also work on your strength and flexibility on your rest days, working on your core or doing non-impact exercise to build up your leg strength.
Thank you all for the great advice - I admit I'm still learning and have been doing this on my own with no one really to talk to about it, so it's so nice to have this forum. I feel much better today (although going down flights of stairs in my high heels is painful).
I am going to rest this week and then start again next week, redoing week 8 of the C25k to build up my stamina, as suggested, before moving into the 10k.
You probably need to regularly stretch your calf muscles. Your achillies can tighten and calf muscles shorten from wearing heels regularly. That and the over running is asking a lot of your legs. Heel raises and dips on the bottom stair three times a day may help. But do be sure you dont have any kind of torn tendon from over use.
Maybe as Bluebirdrunner says...maybe too much too soon... You really do need to build up those 30 minute runs a bit
The C25K does only start the whole process of building up our running legs.. a couple of weeks of consolidation, maybe The C25K+ podcasts too... different routes and different runs... making sure you are doing stamina and strength exercises too...
Rest up as Jan says... take care of yourself...and then maybe think how to proceed ?
Becoming a C25k graduate doesn't turn you into an experienced runner overnight. It takes at least a year of regular running before it is recommended that you consider running on consecutive days. You have a few hours only of running on your legs.
Please learn the lesson and continue to respect those crucial rest days for many months to come. Experienced runners never do hard runs on consecutive days.
It takes 18 to 24 months to build your running legs. Pace yourself! You have had a warning shot across your bows which you shouldn't ignore
Shin splints is a terrible thing. It will stop you walking let alone running.
Increase run distance using the 10% a week rule and make sure you have your rest day! Also keep the speed down! You can't run fast til your legs get built, and that is done by slow running
The C25k+ podcasts are really good!
Take care. Go steady 😃
Being as your shins are sore to touch, caused by inflammation, get some ice packs made and apply as often as poss. You might need an anti inflammatory painkiller last thing at night before sleep
The good news is that with rest and, perhaps, a change of running habit, the shin splints will go - I suffer from them a lot. Around week 5 or c25k I had a really bad time of them. The cause? Although I didn't run on consecutive days, I would do very long walks on my rest days. It was too much too soon - short walks are fine but I was full of enthusiasm and wanted to do more and overdid it. That coupled with too much downhill running on poor surfaces. I took some time out and they got better. I did a lot of my running on the treadmill which is kinder on the shins. Since graduating from C25K in July I have stuck to a maximum of three runs a week but have deliberately run no more than 5k each run. I now only run outside and I haven't had a hint of a shin pain for a long time now. I firmly believe this is because my legs have strengthened from running three times a week since April but I have not tried to push too much. I can now run downhill without any problem too. The other thing I do is strengthening work on my legs and core in the gym - it all helps! What I'm trying to say, in a very long winded way, is rest and follow the programme. Don't push your body too hard too quickly or you will pay! BUT, as long as you do these things you will be fine. It's just a temporary delay, not an end to running!
Also Dani, have you got your new running shoes yet? I think you mentioned in your last post you were using 5 yr old trail shoes for pavement running. That, plus maybe overdoing it could have combined to result in the shin splints. Maybe take some time as you recover to research a great pair of comfortable running shoes? Though the gait analysis may be painful if they are still playing up. Probably best to wait a bit longer if that is the case.
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