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Couch to 5K
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Week2:Run1 - sore shins!

Was fine until the 4th 90sec run 😞 I had to stop about 10secs short and walk. I pushed through the pain for the final 90sec run.

Anyone else experience this? I didn’t have pain on my 3 runs in week 1.

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I think what you have is what is commonly referred to as shin splints. From what I understand, it is often a symptom of the way you land your feet as you run, known as your gait, or it could be a symptom of bad shoes.

These are helpful links by IanodaTruffe, a forum mentor.

Gait analysis healthunlocked.com/couchto5...

Which shoes healthunlocked.com/couchto5...

Also take a look at thia link which will tell you in more detail about it runnersworld.com/shin-splints/

I hope it eases soon. Good luck with your next run xx

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Thanks!

I went out today and had the same again but finished the run as strong as I could hoping it was doing some good just running through it.

I don’t think it’s my shoes as I had gait analysis 2 years ago and was recommended some Nike long distance running shoes for a 39mile walk I was training for. I’ve never had any issues with them so I’ve just bought the same trainers again as they’d done a lot of miles!

I try and strike the ground with the middle of my foot and under my body but I do generally run on the road. I could run the last 1.5k of my route on grass so I might give that a go next time :)

Thanks for the advice.

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You're welcome, but the credit should go to IannodaTruffe xx

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Hi yes!!

I’ve just completed wk3 run 1 and for the last week and just now I’ve had a slight pain/ discomfort in my knees and shins. I’m not sure if it’s in my head but it does seem to get better as the run goes along?!?

I’ve generally not been in pain next day or anything so wondered if it’s my body just getting used to it or if I’m overdoing it and need to slow it down a touch? Any help much appreciated

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healthunlocked.com/couchto5... - for shoe advice

healthunlocked.com/couchto5... - for gait analysis advice.

runnersworld.com%2Fshin-spl... - for more information on ahin splints

Good luck on your next run xx

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It happens... and is common in new runners. Good shoes, landing feet flat and under the body, slowing down and running on soft surfaces all help a lot. Well done getting out there again.

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Most new runner's aches and pains are caused by the impact of running so 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.

Stretch after every run as linked to in the guide to the plan healthunlocked.com/couchto5... and do cross training on your rest days.

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I posted this earlier today (Tuesday 26 February):

healthunlocked.com/couchto5...

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I had really painful shin splints in Week 3. I stopped running for a week and then started again cautiously, and ever since then it's been fine. I think it's important to say that you shouldn't run through pain. Hope you recover soon and enjoy your running! 😀👍👍

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