I’ve just started the course a...

[Liesel1]

I’ve just started the course and completed run 3 of week 1. I feel as if I’m doing ok with the fitness side up to now but my shins are hurting me quite a lot which is making it more difficult to run, can anyone tell me how to avoid this/why it’s happenig and what would help to recover quicker? Thanks!

[CazAM Graduate]

Hi I got terrible shin splints the first 3 weeks I used a cooling gel and pain killers or nice warm bath, they started to ease eventually, but do be careful, also are your trainers suitable for running I changed mine and found less painful while actually running. I’m on week 7 now and don’t have the issue anymore. It does stop the enjoyment a little though doesn’t it, well done you and keep going x

[pinkaardvark Graduate]

It's impossible to diagnose someone else's running issues via the internet, so I can only suggest common issues.

1: Wrong shoes.. have you had your gait analysed? and purchased appropriate running shoes?

2: You're running too fast and applying to much force to your lower legs. In later podcasts it suggests your head should not bob up and down but progress in parallel to the road surface, ie you should run more softly and less jarringly.

3: You are over striding, again this may be down to speed and can lead you to heal strike which increase biomechanical risks and discomforts. Slow down and shorten your stride. Increase speed over time by increasing your cadence(steps per minute) rather than stride length. Or increase your flight time by improving your muscles(allowing more spring/energy). But basically you want to try and mid foot strike rather than heel strike if you can.

4: You are overweight, lose the flab to reduce the stresses.

5: You have a biomechanical issue that running is highlighting and you need to see a specialist.

[runswithdogs Graduate]

I noticed after running with a colleague that I get shin splints if I walk to fast. So the speed of your walk intervals might be worth playing with.

[DeterminedBear Graduate]

Well done so far. By tomorrow, I predict that you will have received lots of advice and a very important post providing so much invaluable information from iannodatruffe.

[IannodaTruffe Mentor]

Here I am...........as predicted. Pinkaardvark has given lots of good advice. Read the guide to the plan healthunlocked.com/couchto5... which will hopefully help.

Aches and minor pains are inevitable in the first few weeks, so minimise them by following pinkaardvark's advice.

[Liesel1]

Thanks everyone. I haven’t had my gait analysed yet so will try different trainers! See how I get on with that first.