Shin splint!!

[Jamesa87]

So finished the coach to 5k two weeks ago and have not run since!

Managed to avoid any injury until the very last run. My left shin has been so sore that o have felt it all day every day.

I have spent the last two weeks on cross trainer / road bike just to keep my fitness up.

This Saturday I will resume running and do a couple of weeks of the final c25k week just to get back into it.

I've been doing alot of reading and some posting on here about what next. I've read all alot of the great info on here. I just wanted to share my plan on here to get a view. I always exersice Tue,Thur and Saturday and always run at 6.2mph achieving 5k around 30 mins. Below is my plan to 10k which I have mixed up a bit(didn't want to be doing only 15min runs

Tuesday - 30 min run 5.8mph (easy)

Thursday- 30 min cross trainer (intervals)

Saturday - 30 min run 6.2mph increasing the minutes by 10% each week taking 8weeks to get to 10k

I also try to do a little strength training after each exersice and some swimming Saturday.

How does the above sound /look

Thanks

[misswobble Graduate10]

Woah! If you are thinking you are suffering from shin splint why are you running 30 minute 5k’s at this early stage?

Slow things right down, way down. The weight bearing cross trainer is a good plan but please go conservatively while you feel this pain If this is indeed shin splint you might have to stop running til it’s fixed.

Work on strengthening your legs is the aim. there are plenty of exercises you can do for that, but slow running and rest days is a good place to start

It’s so easy to overdo things but please rein yourself in speed wise til those running legs get built 🙂. Speed can be worked on afterwards.

Sorry to nag but I’ve had shin splint and it’s hell 😟

[Fit4life Graduate10]

Hi J87 ! Yep , I can fully understand all the enthusiasm and zeal for running , I got it too !! Draw back is that in our haste to move the fingers of the clock foreward we could become victim to our own impatience .As I posted a while back re injury to my calf , I was fortunate in that it was seemingly a 'strain', and although its still a bit sore ,I survived .This took

place 1 week to the day after graduating !! My ego was way ahead of my muscle,s ability and development to increase my speed so rapidly !! Lesson learned, I hope . Steady as she goes now !! Like yourself J87 I too do supplementary exercises to strengthen core and those calf muscles !!Take it a bit easier perhaps and you get there with less likelyhood of injury . I was dreading the morning of my return after enforced time out and with 10k in may, can not afford interuption to my running schedule .Will be running with more consideration given to the bigger/long-term picture from now on !!