Shin splints in w2: Maybe I'm pushing myself too... - Couch to 5K

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Shin splints in w2

CollyMac profile image
10 Replies

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?! :)

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CollyMac profile image
CollyMac
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10 Replies
misswobble profile image
misswobbleGraduate

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 profile image
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 profile image
runswithdogsGraduate

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

Sore-knees profile image
Sore-kneesGraduate

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 profile image
AllieGGraduate

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.

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.

in reply to

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

misswobble profile image
misswobbleGraduate

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 profile image
SparkyifhungryGraduate

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 profile image
JBBYorkGraduate

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 :)

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