Beating shin splints... Fingers crossed

[LesleyD123]

I always thought I couldn't run because whenever I tried I got shin splints and had to stop. Fast forward 10 years and 2 kids later I thought I would try couch to 5k. I got my gait analysed and bought fancy trainers and nailed week 1, but wk2 r1 saw the return of the pain and I was gutted. So I did a bunch of web searches and following their advice I shortened my stride to 'tiny', did some exercises to target specific muscles and redid w1 scaling up to w2 by increasing the number of 90 second runs by 1 each time. It took longer, but now I'm on w3 run 3 and, fingers crossed, no more shin splints! Long may it continue! 🏃 🏃 🏃

[Hidden]

I always got shin splits prior to researching it. I bought a decent pair of running shoes too. The biggie for me was working on my core muscles to help support my balance and put less stress on my legs.

[LesleyD123 in reply to Hidden]

Ah yes, the elusive 'core' muscles! Can you recommend any?

[Hidden in reply to LesleyD123]

The plank is the best one but try these - runnersworld.com/for-beginn...

[RebeccaSK Graduate]

I hear you! I got to about week 3 or 4 and my shin splints, which had stopped me running on so many occasions in the post, resurfaced. I had already had a gait analysis but I then got orthotics for my running shoes and revisited where and how I run. Firstly, the tiny stride thing is essential - it drives me mad that my stride is so short but it really stops the problems. Also, be very careful when you run downhill - don't overstride and don't go too fast. Avoid running on roads with really bad camber - that is the thing that finishes me off every time. And, lastly, lots of stretches when you've finished running. The one other thing is that if my legs are sore but I still want to run, I try and do it on a treadmill or grass which is much kinder. The good news is that despite my crisis around week 3, I graduated and I'm now running 5k twice a week with a shorter run inbetween. The key is to give yourself extra rest if they are sore. If they are just sore, run carefully. If they hurt, rest.

[LesleyD123 in reply to RebeccaSK]

Thanks for sharing this Rebecca, it's so good to hear someone with the same problem is doing so well! And thanks for the tips too😀

[RebeccaSK Graduate]

I've learned that running is possible - whereas before I always dismissed it because of the problems I have with my knees, left ankle and shin splints. But, the programme proved that by gradually increasing the time and distance, your legs do strengthen gradually. At the point in the programme that my shin splints resurfaced I had run downhill on a road with bad camber in the previous two successive runs. I've not run down that road since and I'm gradually starting to allow hills into my runs a bit more - and so far, so good. I'm amazed! I think it really is a case of taking things gently. I had a bit of tweakiness in my left shin this morning - not pain though - but my run this morning was 50% grass and it actually feels better for being stretched a bit during the run. Go carefully and you'll be fine!

[LesleyD123 in reply to RebeccaSK]

👍