Shin splints & knee pain

[TokneeJaan]

First time runner here

Managed to get to week 3 run 2 but still getting shin splints and a bit of knee pain

Currently using cheap ish running shoes from decathlon.

Any advice?

[Buddy34 Graduate]

We would normally say to you , go get a gait analysis and get proper running shoes but that's not going to happen at the moment.

Try and land as softly as possible so no thud thud.

Try using this video quite frequently, it helped me and others. Good luck

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

[Hidden in reply to Buddy34]

This video is a great help for tight calves and shin splints!

[Hidden]

Sorry to read that you are suffering a bit. There could be a number of reasons behind the problems you are experiencing.

Please note, my advice comes from experience, not a medical background!

Are you stretching after each run? The guide to running 5k, which you can access from the pinned posts at the right of the forum page, offers invaluable advice to the plan and guidance to how to stretch after your run amongst many other things.

Are you drinking 2-3 litres of fluids each day? Drinking plenty water really helps to keep you hydrated and is good for your muscles.

Do you run at a conversational pace? You need to run slow, then slower still. To help reduce the impact on your joints I recommend you take a look at the Japanese Slow Jogging technique on YouTube. Lots of people on the forum have used this:

m.youtube.com/watch?v=9L2b2...(Not working as expected?)

Epsom salts in the bath really do help to ease sore joints and muscles after your run.

Your running shoes could also be a contributing factor. That’s a hard issue to address just now with the shops closed. Ideally I would recommend that you go to your nearest specialist running shop and invest in gait analysis. They will put you on a treadmill and record your running technique. From this they will be able to assess if you over pronate, a common cause of knee pain in runners, and recommend a supportive running shoe. Finding the right shoe with the right amount of support for you could be all the difference it takes to get you running more comfortably again.

I bit of a long reply, sorry, but I hope some of it is useful in helping you to keep going. C25k is one of the best things I’ve ever done so I hope you find a way to keep going. Good luck 😊.

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

This guide to the plan is essential reading healthunlocked.com/couchto5...

and includes advice on minimising impact, stretching after every run and strengthening exercises all of which will help.

Enjoy your journey.

[UnfitNoMore Graduate]

Advice already above. As for the shoes, Decathlon do quite a range, and at least some of them are pretty decent running shoes, especially at the price point... did they put you on the treadmill before you bought them? Some branches do gait analysis onsite. Obviously this isn’t much use to you right now, but will be going forward. 2 of my pairs of shoes (one road and one trail) are decathlon and have served me very well.

[Speedy60 Graduate]

There are some great exercises for strengthening the muscles around your knees. Take a look on YouTube. I dug out my exercise bands yesterday. They're great, I don't know why I wasn't using them before.