Shin splints are a killer!

[Mumtryingtorun]

Hi Everyone, I started the C25K programme on Tuesday and have completed my 2nd session last night. Half way through my shins got extremely sore to the point where even walking was painful. Does anyone have advice on how I can avoid this? I’ve read that I need to loosen up my calf and Achilles muscles and wonder is this the cause as I ruptured my left calf muscle in the gym 5 months ago.

Also please tell me the joy of running kicks in soon! I am doing this with my husband who completed his first C25K last summer. He really enjoyed it and he’s great at making me get out there although his motivational speeches could do with some work 😂

[Bazza1234 Graduate]

I did C25K 5 years ago at age 67yo after a lifetime of "Not running". I also got shin splints - they basically went away over time - now I am training for my first full marathon If you feel the need , take some extra rest days inbetween runs. Your body is in shock and your brain is wondering what the H*** you are doing!!!!

[Mumtryingtorun in reply to Bazza1234]

Your last sentence sums it up exactly! Thanks and good luck with you marathon!!!

[Oldfloss Administrator Graduate]

Very early days yet... your body is asking what on earth you are doing to it...

Please do check out the FAQ post for Newbies...

healthunlocked.com/couchto5...

There is a lot of advice about all aspects of the programme... tried and tested...

Make sure you are taking care of that calf muscle too.. massage and stretches will be useful...

Warm up really well before each run and stretch well after each one too... try to relax into the runs and try not to land too heavily... I call it, kissing the ground with your feet...it works

Just move on.. trust the plan and have confidence in yourself....If you are running outdoors.. I think you will begin to enjoy the runs as they get longer.... Once the legs and your body get into a rhythm... the runs become second nature and you can just enjoy them... If you read any of my long rambles... you will see that the runs are just a vehicle for so much more for me

Well done you!!!

[Dexy5 Graduate]

Well done for starting, it’s a great programme. Oldfloss says it all. My advice is to run slowly, don’t let hubby set your pace. If you google nhs calf exercises these will help to strengthen your legs. Take an extra days rest if necessary. Have fun. 🏃‍♀️👏👏

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

This guide to the plan is essential reading healthunlocked.com/couchto5...

This article about shin splints might be helpful runnersworld.com/shin-splints/

Most new runner's aches and pains are caused primarily by the impact of running, do all you can to minimise it. Slow down, avoid heelstriking, keep footfall under your body not out in front, run on grass or treadmill and wear proper running shoes fitted after a gait analysis done at a specialist running shop.

Follow the stretches linked to in the guide after every run.

[Nightingale66]

I’m no expert, as I’m only on week 6, but I found the advice for newbies really helpful. Only run slowly - do not try to be fast, I think if it as being the next step on from walking fast! Just aim to get through the runs without stopping, and the programme ( and Laura the coach😊) will do the rest.

[Mumtryingtorun]

Thanks for the advice and encouragement everyone, I will definitely take it all on board!