Any tips please.

[Kg68]

I’m just starting week 2. I did this C25k beginning of the year and got to w8. The pain in my shins were so bad I had to stop. Can anyone give me any tips how to stop this happening. Thanks karen 😀

[damienair Graduate]

Hi Karen, well done for starting again. I started and gave up many times before I finally finished the C25K plan. I used to suffer with pins and needles in my feet and shin pain towards the end of runs.

I was advised via this forum to go for a proper gait analysis in an independent running shop. I followed the advice and have not looked back. I was over pronating (feet landing on the outside of the foot and rolling in) and once I got suitable stability shoes all my problems went away. Not saying it’s the solution to your problem but it might help.

Damien

[Kg68 Graduate in reply to damienair]

Hi Damien thank you for reply and your advice.. I bought good running trainers when first started C25k at beginning of the year. At the min I’m ok and enjoying the running. The shin pain only started when I got to w7. Would support socks help do you think ?

Karen 😀

[GoGo_JoJo Graduate]

Firstly... make sure you've read the guide and you're not pushing too hard! healthunlocked.com/couchto5...

Second... make sure your footwear is appropriate and well cushioned.

Check out the exercises over on strength and flex to help condition and strengthen your muscles. I never realised how complex shins were when I did my c25k. I now have actual shin muscle... really 🤣

Look after your body, good hydration, good rest and listen to it. If you continue to get shin pain consider having a physio look at it 👍🏻

[Grannyhugs Graduate]

Jo-jo and damien have given sound advice. I'd just add - relax and enjoy the journey. Follow the plan and dont make any additional pressure on yourself like speed or distance. All the way through the plan talks time. If you need to slow right down to complete the run time that's normal and good. Post regularly and see that what you are doing is just the same as everyone else. Happy running

[Kg68 Graduate in reply to Grannyhugs]

Hi. Thank you, I am enjoying the running and I did before, I just got to the 7w mark and the pain in my shins was quite bad. Gave it few days in between.. just want to try and prevent it happening this time that’s all. I’m running with my daughter for motivation too. She’s had knee injury and just getting back into exercise. Do we are not running fast at all.

Karen.

[Grannyhugs Graduate in reply to Kg68]

Great to have your daughter with you, support eachother- yay

[IannodaTruffe Mentor]

Welcome to the forum.

As GoGo_JoJo says, read the guide which has advice on minimising impact, stretching after every run and many other tips.

Slowing down and keeping footfall under your body are the first things to address.

This may help runnersworld.com/shin-splints/

Enjoy your journey