Couch to 5K
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My w2r1 went fine hindsight. I've already posted today regarding my experience. However I suffered from shin splints on both legs. It went off after an hour or So but I decided to do some research. Some said stop immediayely (which I am NOT going to do). Another said too much too soon which can't be the case as I've already taken it slow and steady. Another said pre run exercise. Another said to strap. And another said to run my shins in Ice. Any advice

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New runners do get some aches n pains, first see if it goes away with a bit of rest, and never try to run through pain!

Treating shin splints at home

Shin splints can usually be treated at home. The following may help relieve the pain and allow your legs to heal:

rest – stop the activity that causes your shin splints for at least two to three weeks; you can then start gradually returning to your normal activities

ice – hold an ice pack against your shins (a bag of frozen peas wrapped in a tea towel works, too) for around 10 minutes every few hours for the first few days; this helps with pain and swelling

pain relief – take over-the-counter painkillers, such as paracetamol and ibuprofen, to help relieve the pain if you need to

switch to low-impact activities – using a cross-trainer, cycling, swimming and yoga are good ways to keep fit without putting too much pressure on your shins while they heal

You can start to return to your usual activities over the following few weeks once the pain has gone. Take care to increase your activity level gradually, building up the time you spend running or doing sports.

Preventing shin splints

The following measures may help reduce your chances of getting shin splints:

wear trainers with appropriate cushioning and support – it may help to speak to an expert at a specialist running shop for advice if you're buying running shoes for the first time

run and train on flat, soft surfaces, such as a recreation ground or playing field, whenever possible

introduce any changes to your activity level gradually

mix high-impact exercises like running with low-impact exercises like swimming

lose weight if you're overweight

improve your overall strength and flexibility

warm up before exercising and stretch after exercising – in particular, stretching your calves and the front of your legs may help😊

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Thanks Dave !!! Useful tips there :)

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Slow and steady is the way... warm up really well and if you stretch, make sure they are dynamic stretches.. try, although it may be hard to land lightly..I call it , kissing the ground with your feet:)

We do tend, some of us to thump our feet down with sheer concentration... at first..:) The impact on our unaccustomed muscles is incredible!

Stretch very well after your run too and maybe some massage.. try the Strength and Flex exercises on rest days too...many of us found them useful!

Hope this may help :)


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