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Couch to 5K
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Week 2 run 2..Help with shins!

Well that was okaaay... respiration and most other things are ok but my shins hurt like hell with every run. I've been stretching after warm up and warm down...not sure what else to try? Been munching bananas and hydration is ok, I think..

Thanks,

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How do your feet land? What surface are you running on? Are you running at conversational pace? How good are your shoes?

These would be my next questions to ask myself. Nice flat landing feet under the body, at the right pace, in good running shoes, and possibly on a softer surface than pavements will all help.

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Thanks for your reply :) I try to take smallish steps, at a slow jog, not over extending the stride. I'm trying not to jar my heels and doing calf stretches after warming up. I'm running on pavements so maybe I should try the grass.... but too much dog poo round here ! :(

Maybe I also need to try the gait analysis, I've just been too stingy to spend the money so far!

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It’s money well spent... shoes make a big difference

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For the first 3 to 4 weeks my shins suffered but I ran through it and that probably caused the pain to continue for so long.

Something I read was to work on breathing for odd numbers so your breathing in and out always lands on alternating foot landings (if that makes sense) I was a short fast breather and noticed my left leg took the most impact because I was breathing when my left foot hit the ground. Now I don't know if there's fact to this but since I started being aware of my breathing and since spending more time stretching my shins have been fine.

I also took to the grass for a few runs to try soften the impact x

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Thanks for the reply, I will try to focus on breathing!

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I’ve just finished week 2 and suffered really badly with my shins until this 3rd run today. I’ve graduated this course before but then suffered a knee problem and had to stop. I tried a different conditioning programme using intervals before coming back to this and I don’t think my body liked the intervals they suggested. So, I started this programme again, and already had the shin splints. I’ve been leaving an extra day between, and making sure the days off really are rest days, other than some yoga and daily life. It seems to have worked as I ran pain free today. Try some ice packs on the shins, and have a look at calf stretches.

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Rest up and try using long compression socks or compression calf sleeves as well as getting your gait analysis. I used them when my shins started to niggle and thankfully I’ve not had them since, but I did catch it right at the start. Lots of runners use them now. Good luck 😊🏃🏼‍♀️

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