Did the second run of week 2 today.. Though I’m able to complete it really slowly, I am having pain in my shin for the last 2 runs.. it’s kind of about 2 handspans below the knee.. I’m able to do the 90 secs interval if I do it pretty slowly.. at the end of the 25 mins, the place becomes kind of numb.. and pains only if I touch/press..
Am I doing the right thing? Or should I take a week’s break? I’m icing it after the run..
If any of you have faced this, please help..
Hi. I have been having issues with shin pain too. The majority of people who responded to me advised me to slow down. I think I was definitely going too fast to start with especially as I hadn't done any running since my school days- over 30 years ago. So I did. And it helped. I still get tender shins after running and the odd twinge whilst running which is an indication that I am probably going too fast. It is hard, and I find it frustrating, but listening to what your body is telling you and regulating your speed in response is a must. It will get easier and you will be able to build your speed up, it's just going to take time. I'm on week 3 but I have repeated the previous weeks twice each until I thought I was ready.
Also doing strength exercises like calf raises has helped me too.
I was also advised to get gait analysis done so you can get the right shoes. I had it done this morning and it turns out I over pronate, the shoes I have been using were neutral and wouldn't have helped. So I now have a new pair with the correct support - I hope. Will find out when I run tomorrow.
Sorry, this turned into a bit of an essay.
Good luck and keep going.
Thanks so much.. I will slow down.. Sometimes when I go slow, I feel like I am not trying enough! But rather than injury, I better slow down..
Good point on the shoe.. I’m still going with my Sketchers walking ones. Will need to invest in a running shoe..
Yes. I know what you mean. It's a bit frustrating especially if you don't really feel that you've pushed yourself too much, your not really puffing and panting like you think you should. But I am sure it will be worth when your eventually running non-stop for 5k with minimal pain.
Yeah true.. Running for 30 mins.. nothing else on my mind 😊
Great you're now on wk2. When running go slow and slower again if needed and try to land as softly as possible so no thud thud. Try and land your feet underneath your body so that you are not over striding . Like everything else it just takes practice. Good luck 😊
This is a video that I used and have posted to others it really helps shin splints
Thanks a lot for your help. Slowing down..
I tried the massage, I’m going to do this couple of more times before my Day 3 run on Saturday
Are you following the advice in the guide to the plan on minimising impact, stretching after every run and strengthening, all of which will help.
There is also a link in the guide to a post about buying running shoes.
Thank you.. I haven’t been doing much of stretching as I thought that’s for serious runs and since I’m walking more, I don’t have to. Now I know - so will do it properly.. thanks
Feel your pain having suffered from shin splints several years ago when playing weekly 1hr games of footy on hard astro turf. Resting for a bit certainly helped but I think biggest improvement came after changing my footwear to give me more cushioning, and regularly exercising (moving) feet when resting. Still get the odd niggle now and then, particularly in early stages of c25k with the brisk walking intervals. As the walks have turned to jogs, shins have been fine (touch wood). Good luck. Hopefully your shin pains are short lived.
Thank you for the reply. I will soon invest in a new shoe. Before the long runs for sure.
Shin Pain
Week 2 repeated ✔️
Week 6 Run 2 ☀️
Week 2 struggle 
Repeat Week 1 or Start Week 2?
