Just starting out

[NYGiants1978]

Hey all,

I’m 39, I’ve just started c25k on Thursday, really wasn’t sure how I was going to be at it, the thought of running for 60 seconds didn’t seem too bad but when I did it by the second or third jog I was shattered, although strangely by 4 or 5 I got past it. Went out for day 2 yesterday and midway through my shin splints came back in my left leg, I broke it 20 years ago, I just never got back into doing anything really, I walk for at least 30 minutes each day, I had shin splints when I first started walking too, will they go soon with running? Anyone got any tips etc.

P.s day 2 of wk 1 didn’t seem as hard at all, quite surprised 😃

Thanks

Darren

[icklegui Graduate]

hi! tips? Check out the FAQ healthunlocked.com/couchto5... . Slow, slow and slow some more, and I think for shins don't over-stride, and don't bounce too much (push yourself forwards, not up). Come back to this forum often!

[NYGiants1978 in reply to icklegui]

Thanks I will. I think I’m a heel runner, it’s best to run landing on the middle of your foot isn’t it? Not sure if I could “just change”.

[icklegui Graduate in reply to NYGiants1978]

what I have read on here I think is to try to make your foot land under your body, not out in front (jog rather than Usain Bolt). I think this is often advised. As for what part of your foot you land on, i've read varying advice on whether to try to actively change that (other than that it might change naturally if you change your stride) or even as another commenter notes there are different opinions on heel/midfoot/toe. Perhaps start with the foot landing under your body, and the advice in the other comments. Can't emphasise the slow thing enough. Good luck!

[NYGiants1978 in reply to icklegui]

Thanks, I will try to make sure my heel is in line rather than out front. I was more tired after my first run than second, think my first was average 4.8mph and second run was 4.4mph. Not sure how fast I should be running?

[NYGiants1978 in reply to NYGiants1978]

Just got back from my week 1 run 3, think I'm actually a midfoot runner, or was that because I was consiously trying to run like that? Not sure.

[icklegui Graduate in reply to NYGiants1978]

healthunlocked.com/couchto5... - read that!

You should be running at a comfortable pace for you, which is measured by you being able to hold a conversation without gasping. Even the pros train 80% at a slow pace and beginner runners should emphasise the learning to run part, not the speed part

Don't overthink the foot thing! How were the shins today? Week one in the bag!

[NYGiants1978 in reply to icklegui]

They hurt a little but not as much. My knees hurt this time, although I changed my trainers to an older ASICS pair, maybe why? Week 2 next, come on!

[JacquiAM Graduate]

Hi there - I’ve just completed my second run too! I had shin splints previously and was advised to get my gait checked - I’m a toe runner and get different advice from different people about whether it’s best to run heel, mid or toe but after the gait analysis I was advised to get some stability shoes which I did - no more shin splints! So it may be worth getting your gait checked? Good luck with the running 😊

[NYGiants1978 in reply to JacquiAM]

What is gait?

[JacquiAM Graduate in reply to NYGiants1978]

It’s looking at the way you walk/run and how your foot/ankle moves. Mine showed I overpronate which basically means my foot turns in when I run. Recommended stability running shoes which has really helped 😊. Google gait analysis and it will explain it better than me!

[NYGiants1978 in reply to JacquiAM]

I was told that I over pronate a few years ago. Where/what type of shoes did you get? Where from etc?

[JacquiAM Graduate in reply to NYGiants1978]

I got them from Runners Need in Romford - they’re Nike Air with Stability 😊

[NYGiants1978 in reply to JacquiAM]

Ahh great, there’s a runners need near me in Manchester, thanks

[NYGiants1978 in reply to NYGiants1978]

Been to runners need, had my gait analysed and I over pronate. So I need some running trainers £120 in there, will get them soon, so C25K is on temporary hold 😔

[GoGo_JoJo Graduate in reply to NYGiants1978]

Check out startfitness online, top brands, last year's models bargain prices. Did they recommend Brooks?

[NYGiants1978 in reply to GoGo_JoJo]

No they didn’t, I’ll try those, thanks very much for that

[GoGo_JoJo Graduate in reply to NYGiants1978]

Brooks supportive range are really fab for overpronators. £120 this year's but half that for old models. 👍😉

[NYGiants1978 in reply to GoGo_JoJo]

That’s brilliant. Are insoles any good? You can buy them for over pronation

[GoGo_JoJo Graduate in reply to NYGiants1978]

🤔 I'm sure you can. I'm not sure I'd go for them. I'm an overpronator too and my Brooks shoes are very cleverly constructed and very different from my neutral (non correcting) trail shoes. They have improved my stride and gait immensely. I'm just not sure I could get that level of correction from just an insole. If it was a mild overpronation maybe.

[Tjar]

I felt mine coming up too, a couple of weeks ago. Compression socks did the trick for me, plus going slow!

I started running based on my max heart rate and that helped a lot as well!

Good luck!

[NYGiants1978 in reply to Tjar]

Thanks, Where would I get compression socks from? How much ish?

[Tjar in reply to NYGiants1978]

Any (good) running store or online. But I’d go to a running store, so you can get proper advice. Once you know what works for you, you can switch to online. Good ones cost between €20-30 here. But well worth the price!

[NYGiants1978 in reply to Tjar]

Compression socks are like flight socks?

[Tjar in reply to NYGiants1978]

They can be. But there are several levels of how tight a sock is around your leg. Too tight is not recommended for flights (high pressure due to being up in the air plus the socks, plus staying seated for a longer period of time, may cause thrombosis).

[NYGiants1978 in reply to Tjar]

Ok I won’t wear those then, cheers for that

[Tjar in reply to NYGiants1978]

As long as you stick with the advice from your shop, you’re good.

[Alethea7 Graduate]

I had shin splints for the first 6 weeks - had my gait analysed and it was normal, no problems with gait. I just kept going at a slow but steady pace. I am now on week 9 and it has now got better, I think it just took my legs a bit longer to get used to the exercise (since I never ran before starting this program). I sometimes run in running compression socks.