Shins hurt

[Fitat501970]

So I graduated last Sunday from C25K and ran again on Tuesday morning. Same pace etc and did 5k in 32m, lovely, but my shins have hurt ever since. I put off going out yesterday and had an extra rest day but went to yoga last night thinking stretches would help and then went out this morning. only did 2.5 miles and cut it short so not to over do it. They feel OK when on soft ground but pavements the left shin begins to ache and aches a fair bit now. Any suggestions? I had a good drink of water before going out and its a steep hill to walk up as a warm up before running?

[IannodaTruffe Mentor]

Slowing down, keeping footfall under your body, avoiding heelstrike, running on softer surfaces and wearing proper running shoes fitted after a gait analysis can all help to minimise impact.

Stretching immediately after every run, nhs.uk/live-well/exercise/h... while muscles are still warm and supple, pulls out contractions, avoiding carrying tensions into the next run and also improves recovery by improving blood flow and doing strengthening exercises will also help to ease the effects of impact.

The water you drink immediately before you go for a run has very little effect on your general hydration..........it is the 2-3 litres that you drink in the 24 hours before your run that is more important.

It is recommended that you spend 70-80% of your running time at an easy conversational pace..........only push pace for the remainder.

[Fitat501970 Graduate in reply to IannodaTruffe]

thanks i will try stretching more. I did plenty of stretches after this mornings run - the cat was like what are you doing! Will also try drinking more, problem is will be up all night going toilet! 😂

[Wenderwoo Graduate]

If I remember correctly, I think Buddy34 has a link to a video with exercises for shin splints......

[Fitat501970 Graduate in reply to Wenderwoo]

ooh will check it out. thanks

[Wenderwoo Graduate in reply to Fitat501970]

I’ve tagged her some hopefully she’ll see this and post the link if you can’t find it 😁

[Fitat501970 Graduate in reply to Wenderwoo]

thanks will look later as at work! though its very tempting to search now - just for medical purposes of course! 😂

[Buddy34 Graduate in reply to Wenderwoo]

youtu.be/IDvHxir7bXM(Not working as expected?)

[Fitat501970 Graduate in reply to Buddy34]

thank you.