It is about 11 months since I completed C25K. I have used JuJu's 10 k plan three times, although with the last time I only got to 8k. I keep sustaining injuries. The latest is shin splints and I have been recommended to stop running for a few weeks until they subside. They are getting better but I have to say I have to actively manage the frustration at not being able to run. I have taken to using the bike and cross-trainer at the gym to keep my cardio fitness going, but I'd much rather be running!
When I looked up what causes shin splints I read that increasing intensity or distance too soon can do this. However, after each injury (I have had some knee issues such as from falling while running and making holes in my skin!), I think I am very gradually building up both distance and intensity. The shin splints came on after a 5k interval training run. I had done 5k interval training the two weeks previously, without a problem. The only difference was that I did the sprint for a count of 15 rather than for 10-12 count. I am fairly consistent in my run times, albeit I do try to have one slow run a week, and when I do the longer (I was up to the 8k) run I really do work hard on setting a gentle pace for myself.
What am I doing wrong? Plus, any tips on getting over shin splints quickly would be welcome. Thanks
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CatsRun
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Sorry to hear of your problem - painful. Prior to c25k any time I tried running I got shin splints. I’ve now been running over 2 years with none. How? When I started c25k I knew I’d be doing the majority of my runs on tarmac so I made that my norm. I also ensured ALL runs were on completely flat routes. It was only after reaching 10k that I very slowly introduced hills, not because of going up but because of the trauma to joints and shins of going down. Do you have downhills on your runs? Happy running 🤗
It may be a long shot but is there a trainer, or physio, at the gym who knows about running injuries? I think shin splints is quite a complex issue, you could do with some hands on professional guidance.
Have you a means of measuring your cadence? Even when slowing down pace, you could be overstriding, which may be a cause of increased stress on lower legs, and knees.
Do you do core strengthening exercises, and are your glutes working effectively?
Do you get shin splints on 5ks or only beyond that distance? Maybe you’re increasing the distance too soon. Any plan, or rule of thumb (10%), is just an average guide and needs tailoring to suit what our body is telling us.
What’s your regular route like? Terrain, hills, surface etc.
So many things it could be really. I take it you’ve got good cushioned shoes and all that.
I know it’s really tough when you just want to run and there’s problems. Keep up with the CV work and perhaps find some hands-on help I think. 🙂
Maybe at this stage worth checking things out with a Sports Physio... ? Sounds as if there are things going on which are impacting each other?I find that there comes a time when only expert advice sorts things out
Last time I had shin splints they were more painful than I remembered them as being when I was a kitten!Enjoy your cycling and cross training!
I got shin splints from trying to stop too quickly when tired and out of breath so could be why running downhill sometimes seems to be an influence.Increased stride length from going quicker could be affecting your foot strike if your feet land in front of your centre of gravity.
Seek further professional guidance if it comes back. In the meantime, if you can get YouTube at the gym, search for shin splints and watch a few videos to see if any of them help.
Hi CatsRun, I'm currently repeating C25K after graduating last year, running through shin splint pain, and subsequently having to take months and months off with sessions from physio. So please be careful and rest them up first.Agree you should seek expert advice and sports physio brill for that. Main takeaway advice (for mine) was for gently stretching calf muscles often to keep them lengthened.
Also shoes. I'm a big heel striker which doesn't help and bought (after gait analysis) Hoka Arahi as they have a rocker system. This made things worse(!) had another gait analysis, and got Brooks Glycerin 19 GTS (I'm not saying these would suit you too, I have other issues such as I throw my right foot out like a Dick Emery character and they don't move in these babies) but different shoes really helped in running more midfoot. Also, as has been mentioned, shorter strides, less impact. And glute strengthening.
There are lots of videos online for calf stretches for shin splints but I would really recommend seeing someone first 😊.
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