Ouch!

[carolynbee]

I just started couch to 5K with my daughter the first time to boost my confidence. I don't think we warmed up enough, and now i have shin splints, ouch. How long should i wait before running again, and what stops this happening? It's soo annoying!

[Rignold]

you should take a rest day between all the runs. 2 if necessary. Aches and grumbles are part and parcel of it in the eraly stages I am afraid, and shins are very common. After the first couple of weeks the shock of the new wears off and the aches tone down a lot, even if they dont go away entirely.

[Whatsapp Graduate]

Sore shin or shin splints? Sore shins should clear up quickly but you will get a few aches and pains in the early weeks as your body strengthens and adjusts. I know as it was my first post on this forum.

Shin splints are a bigger issue and will require a longer lay off. I suspect that your issue is the former as you have just started, but take a look at nhs.uk/Livewell/c25k/Pages/... for further reference,

[fatboytorunner]

As @rignold says be patient early on and take some rest as needed you will then get the benefit later on .... also if you have not bought new footwear may be good to get checked that you have footwear to do the job too and not wearing 15 year old trainers that may be a bit past their best, not saying you are but it always good to check, could also run on a more forgiving surface to begin with like grass just so your body can ease into the new regime .... good luck and hope your pains are short lived!!

[Hidden]

I don't imagine you have shin splints if you've only done the first run. Be prepared for your legs to hurt like crazy for the first few weeks as your muscles are not used to the exertion. This will disappear though as you work through the programme. Make sure that you stretch out your leg muscles after the 5 minute cool - down. nhs.uk/Livewell/c25k/Pages/...

I do the thigh, hamstring and calf stretches.

[Now-runner_NeedsAttn Graduate]

The 5 minute brisk walk at the start should be enough warm up and I don't think you need to worry to much about your trainers early in C25K. My guess is that you're not running slowly enough, that's the main cause of my aches and pains. Remember that the goal is to run for 30 minutes - how far (or not!) you run in that time doesn't matter.

[Oldfloss Administrator Graduate]

Aches and pains are the norm... They should pass Try to land lightly and relax... it is so easy to thump our feet down in these first weeks...

Just take it steady and slow and make sure you warm up properly and that you stretch after every run...

On rest days, ( between every run) these may help... many of us have used them

nhs.uk/Livewell/strength-an...

Please...keep posting too.. for great support and motivation

Well done you!