Ok so I graduated 2nd May having took my time to avoid injury during my c25k and now only 4 post graduation runs in I'm really struggling to keep this up and to make it worse on my last 2 runs I've had had shin pains.
I'm kinda stuck as to what to do, I know it has been very warm and I think I prefer the cold to run in but what is anyone's advice on the shins.
Thanks in advance
Depends on the pain. Have you been letting your speed increase too much with your fitness? If so, slow down. Aches and niggles are normal. Actual pain is a signal to stop and rest. You're best placed to judge it.
I have been trying to increase my speed as I have felt I needed to get to 5k within the 30 mins and as a very slow runner I thought that would be my next step on the running ladder.
Thank you for the response 😊
Nothing wrong with that. Just remember that 75-80% of your running should be at your slow pace. Even elite runners follow that rule. Try making just one of your weekly runs a bit shorter and slightly faster if that's comfy you could also later make another one slow but a bit longer.
There's also intervals and hills (ugh) to play with.
Uegh indeed. I've kinda avoided hills, well hard one anyway, as I fear them slightly as when I have tried them they just bottom me lol. Always thought I would get there eventually lol.
Thanks for the advice, makes sense to mix it up. I guess I should get shins rested and stretched and get back on it mixing it up. Feel like I could get back out right now now. Love this blog page!
Keep it slow and steady for a while. I ran with the week 9 podcast for about three weeks after I'd graduated, which kept me going along at the same kind of speed. It took me a while to feel confident to run without Laura, but after a couple of weeks I was ready to graduate to using my own playlists.
It sound like you might need a couple of extra rest days to let your shins recover.
I am with Razouski on this one, I kept using the W9 podcasts, as I felt it gave me a structure and some confidence, it felt very ‘lonely’ going out on my own. And don’t fret about the 5k in 30 minutes thing, the thing that still surprises me is that almost 9 months after graduating my sub 30 minutes runs are still few and far between. But what I’ve found is I’m actually a better 'longer than 5k runner', I seem to get in my stride after 5/6k - and it could be that you are like me, or it could be that you’d do very well on the Speed podcasts, which introduces you to speedy interval training.
Give yourself a month at least of post graduation consolidation runs - just get those 5ks under your belt without the hassle of targets on speed and then you’ll find you’re in a better position to understand what your bod can do.
I think it was the very wise Irishprincess who said it takes up to a year to get your running legs in. So every run you do at the moment is going into your running experience bank, to help you decide whether you are a speedy Gonzales type, or a long and slow runner, or I’ll do whatever I feel like runner. There’s nothing here that says you have to go faster/longer/stronger... although we all do seem to get a bit competitive with ourselves, regardless of the route we take.
Hydration could be the thing with your shin pain too, as the weather warms up, remember to drink water today for running tomorrow, I find all my aches and pains increase when my hydration is poor. Cumulatively you’re adding more work for your body, so an extra day of rest won’t hurt either, if you feel you need it.
Good luck post graduation, you’re doing great
Hello 😊 well done for how far you have come! Just think a couple of months ago you could only dream of running for 30 minutes however slow 😁I graduated last week and I am slow 🐌 I did feel at one time that I should speed up a bit but then I thought I actually enjoy plodding at the moment so that’s what I’m going to do for as long as it takes! I also listen to the week 9 app but listen to my own music because I don’t want to have to keep looking at my watch or Strava to see how long I’ve got left 😬 I did plod on for another 5 minutes the last time I ran but I won’t always depends how I feel at the time 😁I hope your shin pains go soon.
Thanks on the advice and congratulations on graduating. I will take all advice on board 😊
Shin pain. Simple. You are trying to run faster, and have lengthened your stride. Now you are getting shin splints. If you want to run faster (and I don't recommend it so soon after graduating) then you should run with a shorter stride, and increase your running cadence (steps per minute). It can be quite hard to shorten your stride. Run without headphones, and try to run as quietly as you can. Think running stealthily. Pretend that you are an assassin running up behind your victim. This will make your stride shorter.
As for increasing your cadence, well, once you have learned to shorten your stride, try to measure your cadence. Set a 1 minute timer on your phone, and then count the number of steps that you are taking in that one minute (both left and right footfalls count). Expect about 120-150. Whatever your cadence, then find a running music track with a tempo of about 10 beats per minute faster. Then run to that for about 4 minutes. Whatever you do, don't try to run for 30 minutes at the higher cadence. Google "intervals" as that is the way forward.
Sorry if that all sounds a bit technical. It is very easy to graduate and then break yourself by trying to run either faster or further (or worse, both).
So sorry to hear this...I've been struggling a bit recently and I think the loss of the programme with all its goals and achievements and encouragement imakes a big dent in motivation.
Remember 90% of this is psychological...try to keep all this filed under "fun" rather than "duty".
I've been concentrating on just getting myself out there and ideally going earlier to avoid the heat. If I'm late and it gets too much I stop after 3k. That's still a result.
I was initially concerned with getting my 5k time down to 30 minutes but now I'm going to focus on continuity. Better to go round slowly and often than not at all. So today I'll give myself a point, and another on Monday...but if I miss Friday I go back to 0.
I'm also trying a different route round the park. Keep the brain interested.
Post Graduation 
Post-Graduation Drop
Graduation post! 
First post-graduation run
Beginning to plan for post graduation...
