Couch to 5K
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Shin splints

I'll be completing week 1 tomorrow. But what do you do about shin splints, do you just keep going and make sure you rest well on your off days?

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Shin splints at this early stage are unlikely... but... aches and pains are often experienced, Warm up well.... take it very slowly and steadily and stretch after every run.

Rest days are for building up core strength and stamina and maybe strength and flex.

nhs.uk/live-well/exercise/s...

Check this post out too.. which has loads of great advice:)

healthunlocked.com/couchto5...

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Ah OK, maybe I'm jumping the gun. I definitely have what feels like bruising along the front of my shin bone. Thanks for the info

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I had shooting pains in my shins when I first started I just ran through the pain and it lessened with time. Then bought actual running trainers amd it really helped with that and calf pain

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This feels more like a bruise along my shin. But not that bad so I'll deffo be carrying on. I have running trainers, but I have a feeling they aren't the correct shape for me.

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I went to the shop runners need and they do free gait testing on various shoes to ensure correct shape and support

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Gait testing sounds like it would be a good idea. I feel like my current trainers are turning my feet on an angle which can't be good. I'll have to find out where local to me does this. Thanks

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Having running shoes is a good start, but unless they were fitted after a gait analysis, then they may be totally inappropriate for your running style.

Reduce the impact of running. Slow down, avoid heelstriking, keep footfall under your body not out in front, run on grass or treadmill, along with correct footwear all help minimise impact stresses.

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Dougyb83- I had similar my first week but keep going it definitely subsides and make sure you do some stretches and next week you’ll be grand 🏃‍♀️🏃‍♀️

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I will power through. To be fair it's probably just lack of fitness/exercise causing it lol. I'm sure it will improve. And I didn't stretch so will make sure to include this

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I started getting them in about week 6, I had a gait check, bought the correct trainers for me and use a shin support. I also give them a good stretch after each run. I have been fine since doing that. Good luck with it, act now before you end up having to stop through injury is my advice.....but I am no pro!

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Exactly, act now. I definitely don't want to make things worse and end up taking time off putting me back to square one

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I get awful shin pain but it’s not shin splints it’s due to a weakness in the tib anterior muscle apparently. I do strengthening exercises, use ice packs post run and compression sock thingys which help. First thing to go I’d check your trainers and replace if necessary.. take an anti inflammatory as well if pain really bad. If it is shin splints then you’ll have to rest and knock this on the head

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I agree, it probably is weakness for me too. I'm not the most active person so this is a shock to the system

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I’m getting a tenderness on shin bone too. Not painful but just sore after run and subsides after 24 hours. I’ve got new trainers but I’m just hoping it’s my legs adjusting to this new activity. Too many years of being sedentary, it’s a shock to the system lol

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Pretty much exactly the same for me. Shock to the system after a lifetime of little activity.

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I got shin splints around week 2 and they started getting much worse with each run. Like everyone says get your gait checked at a proper running shop. Mine was fine. What worked for me was some compression sleeves from amazon.

Just finished my second parkrun and had about 2 twinges but no more. For all I know that might be normal for people that don't get shin splints and maybe I don't actually need my compression sleeves anymore.

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I have been through exactly the same thing Dougyb, not pain as such, but sort of sharp aches! I warm up properly now (using an app) and then warm down and ice my shins well - seems to really do the trick, I’m on W6R3 now.. keep going, compression sleeves on the shins help as well!

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Congrats on getting to W7. W2 for me starting tonight.

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