W5 R1 Failed

[Jmax03]

Hi guys, only got 4 minutes of running in this morning and had to completely stop. I have massive pain in both shins, I've been doing really really well up until now. Has anyone else experienced the same thing? Haven't damaged or knocked my legs and it only started after 3 minutes running. Gutted as don't want another set back now I'm addicted to running 😕

[UnfitNoMore Graduate]

Ok... that’s not a fail, it’s a sensible stop due to pain.

Are you landing feet heel first by any chance? Try flat and under the body.

Try running on softer surfaces. Rest well between runs. Try some toe lifts. Stretch well after each run.

Oh and gait analysis to check your shoes and/or get some better ones for your feet and running style.

[Jmax03 in reply to UnfitNoMore]

Thanks for your continued advice ☺️ I think I have my running style sorted and I am landing correctly with no bounce but may be I'm landing just ever so slightly forward of where I should. I have also only been running on tarmac which could be a factor. Stupid really and I have the south downs on my door step. Had my gait analysis done yesterday by a highly recommended shop and need cushioned shoes which I will be buying on Friday the minute I get paid. Could possibly be to much cv work at the gym on my rest days. Will alter what I'm doing in line with your suggestions and see what happens. Thank you ☺️

[UnfitNoMore Graduate in reply to Jmax03]

Depends on the cardio I guess. New shoes may help on Friday too.

Those downs always looked like ups to me. We have lows that are pretty high too!

[Jmax03 in reply to UnfitNoMore]

Oh and I'm also still carrying about 3st of extra beer belly from my alcoholic days. Its going gradually but that extra weight on my joints can't be helping much either.

[UnfitNoMore Graduate in reply to Jmax03]

Well no, it will put some more impact into the joint, but the pain you described could happen regardless... and I wouldn’t expect massive pain at any weight and then dismiss it as normal.

[Oldlady57]

Sound advice from UnfitNoMore Jmax03. I got caught on this same run but mine were my knees. Hope you get sorted soon. In the mean time look after yourself 👍🏻

[Jmax03 in reply to Oldlady57]

Thanks, my knee's were my biggest problem as always had pain in them. The good news is by the end of W3 they were all better ☺️

[misswobble Graduate]

Slow things right down

Don’t overdo leg work at the gym

Your new run shoes should help matters

Going slowly cures most problems. I hope so and that you can push on

Good luck 🙂👍

[IannodaTruffe Mentor]

As misswobble says, slow down, give your legs an opportunity to develop strength and resilience before you punish them so much.

Getting off-road is also, generally, less impactful than tarmac.

[MarkyD Graduate]

So, you failed. There are no fails on this site, just First Attempts In Learning. You learned that over-striding causes shin splints, and quite appropriately, you stopped.

About those shin splints - that's generally caused by over-striding. You may be throwing your leg out in front of you, and landing with your weight behind your foot. Often that also means landing on your heel. Next time out, try and consciously run with a shorter, more nimble, quieter stride. If the shorter stride means that you are running too slow, then increase the cadence (steps per minute) rather than increasing your stride length. The assistant who performed my gait analysis when I purchased my first shoes told me to run 'like an assassin': short, quiet, nimble steps as I silently ran up behind my victim. Sorted out my shin splints in one 5 minute lesson.

Have a look at these before and after photos from Jimmers that he posted on the Bridge to 10k site. The before gait is associated with shin splints. The After gait is a beautiful example of running form.

healthunlocked.com/bridgeto...

[Jmax03 in reply to MarkyD]

Fantastic information, thank you. Went for a small 5 mins walk 5 mins run and walk this morning. Nothing too harsh just to practice on my stride and yes I was landing just a touch too far forward slightly on my heal. Going to take an extra rest day just to be safe, pick my running shoes up on Friday and go for it again ☺️