Shin splints in w2

[CollyMac]

Maybe I'm pushing myself too hard but I am developing incredibly sore shin splints after running. Didn't find w1 that bad, but just after the first run of w2 and I'm in agony! Any advice guys?!

[misswobble Graduate]

Yes slow down! If you listen to the podcast Laura tells you to run slowly. There are 9 weeks to the programme, and to get through it without injury means you have to pace yourself.

Are you using proper running shoes? If not, that could be a factor

Take a day or two off and give yourself time to recover

[CollyMac in reply to misswobble]

Thanks Misswobble! Tbh I'm not using the podcasts, just an app telling me when to start and stop. Does Laura help much?

I think my shoes are ok, but I might get a gait test to check if I need insoles or something.

[runswithdogs Graduate]

Make sure you're not feet-slapping the ground. Be extra careful if you have any downhills.

[Sore-knees Graduate]

I've heard that this happens if you put your heel down first as opposed to landing "mid foot"

It's just what I've read - I am not an expert!

[AllieG Graduate]

I have problems with my shins and calves too. Definitely go for a gait check, slow down and make sure you use the rest-days (mine were worse when I did the programme 2 days in a row) also stretch out your calf muscles, but go gently or you'll tear them. Sportsinjuryclinic.net have some good ones but don't do them cold. I run on the spot for a couple of minutes first.

[Hidden]

Yes, Paula helps much, muchly much! I got shin splints in week 2, took my shoes to a sport shop and they told me they were totally unsuitable for running. You need proper running shoes, not trainers. Buy some, they are worth every single penny, my legs were better almost straight away.

[Hidden in reply to Hidden]

Paula? Did I say Paula? Oh, shame on me, I meant Laura!

[misswobble Graduate]

Download C25k podcasts and do this running thing properly. You won't regret it. There is no ambiguity, Laura tells you exactly what to do and when. It takes 9 weeks and is the best 9 weeks you'll ever spend. The trick is to go slowly!

[Sparkyifhungry Graduate]

I've had shin splints and they can stop your progress definitely. I found resting after the run (feet up, cup of tea) and icing them really helped, and in a few weeks they disappeared. I hadn't got a fancy ice pack so instead filled hose ice cube bags with water and froze those over the top of a garlic bread to make them leg shaped, and they worked well. Although the husband was a bit miffed......

[JBBYork Graduate]

I originally had shin splints around w3. I took some advice - wear compression tights (they work really well for me & would't wear anything else even if they do scare the neighbours, but suspect they're not really addressing the issue) and change my balance so I had more weight forward when I run, landing mid foot and not on my heal (as others have pointed out) - the goal I was given was to feel like my feet were catching my bodyweight as it fell forwards rather than feeling like I was thrusting out with my legs in my stride . I suspect this last point was the real winner - I've not suffered since