Consolidation 7 and first recovery run after s... - Couch to 5K

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Consolidation 7 and first recovery run after shin splints 😊

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It is a fortnight since my last run, after which the niggling ache in my shins became too disagreeable to ignore any longer and I was forced to stop burying my head in the sand like an ostritch and acknowledge I had a problem, which was not going to go away on its own.

I have spent the past two weeks with my sensible head on nursing my shins back to good health. A combination of RICE, strengthening exercises, Pilates, daily yoga and dog walks seems to have done the trick and this morning I went on my first recovery run. I headed out onto the kind surfaces of the woodland and heathland commons near where I live and used the intervals of w6r1. I can't avoid slight inclines, even on my most level routes, but my legs coped fine and I felt encouraged by the outcome of my run.

I am mindful not to rush myself and know that recovery from shin splints takes time. I have decided to take at least two rest days between runs and keep intervals going for a while longer to allow my legs to adjust gradually. Any niggles and I shall ease up and stop if necessary. Hopefully I will be able to build back up to the 5k I achieved within the run/walk/run of w9. My aim after that is to run for 5k so that I am ready for my first Parkrun when it eventually starts up again.....🀞🏼.

After reading up on shin splints over the last couple of weeks, I have ordered new sports orthotics for my Mizuno trainers as I over-pronate and some research has suggested this could contribute to shin splints in new runners who are progressing to longer runs. I wore orthotics in my previous trainers, but have not felt the need for them in my Mizunos, however anything is worth a try if it fends off injury and keeps me running.

Happy running to those who can, and to those on the IC, be patient and kind to yourself, the runs will be there when you are ready.

19 Replies
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Great running DD and those legs are mending πŸ‘ Great post and good advice for anyone returning from injury! Don't rush it for the sake of a run, rest is priceless πŸ™‚

Delly-dotGraduate in reply to Imc50

Absolutely - gently does it 🐌 - Oldfloss's slow snail springs to mind 😌

So happy to hear you are healing and back out running

Enjoy the beautiful weather and run strong.

The photos are stunning too what a great place to run

Delly-dotGraduate in reply to WillowandSola

It felt great to be out there this morning 😌


Great post and pictures, Delly-dot and so pleased that your shins are recovered enough to start running again. Good sensible plan but actually rather brilliant. πŸ’ƒHave fun and happy running. πŸƒβ€β™€οΈ

Delly-dotGraduate in reply to Nilsam

Thank you. It was worth taking the time out and I was prepared for it to be longer but I’m not out of the woods yet - going to take it slow 🐒 🐌 ☺️

NilsamGraduate in reply to Delly-dot

On your way...πŸ€Έβ€β™€οΈπŸ‘


Delighted to hear you are back running. Sounds like you have a very sensible plan to ensure you can stay running. I’m very envious of the places you get to run. I will keep them in my minds eye while I pound the streets of South London. Although there are beautiful blossoms out this year.

Delly-dotGraduate in reply to Fabat50

London must be a very unusual place to run just now if it is really as quiet as the pictures on the news suggest. Can you get out to parks where you are?

Fabat50Graduate in reply to Delly-dot

It is weird but out here in the suburbs there is still quite a lot of traffic around but we live fairly near St George’s Hospital so I guess a lot of key workers around. I have a small park nearby but it’s usually quite busy with families with young children and I always reckon they need it more than me. With other bigger parks by the time I’d run there I would be turning back πŸ˜‚

NilsamGraduate in reply to Fabat50

πŸƒβ€β™€οΈStreets of South London too. I loved it this morning with the bus drivers waving🚌(Should be red). πŸ™‹πŸ»β€β™€οΈ Happy running.

Fabat50Graduate in reply to Nilsam

Ha ha. I need to find friendlier bus drivers πŸ˜€


Hurray! Great to see you back here and running. Think you are super sensible to go back to week 6. I pronate too and my orthotics are worn out from all the running and were temporary ones made by podiatrist! No chance of seeing him anytime soon!

Take it easy and enjoy the weather.

Delly-dotGraduate in reply to Timotea

Thank you. It was great to get out there this morning and to finally use my garmin for running! I planned the run into the work out section and just followed the instructions on my watch - brilliant! Hope you’re getting on okay?

TimoteaGraduate in reply to Delly-dot

I woke up at 4:00am this morning and it’s β€˜run day’ . Cannot get into the zone at all as feel exhausted. I know I should! Did do Pilates this morning.

Thought you might like this Tai Chi exercise thread from my neighbour

I am not even going to look at my Garmin as too depressing!


Glad you see you are off the IC Delly-dot, and your recovery plan sounds sensible and ideal.

Really good idea too to have your first run back on the soft heathlands, which look beautiful too.

Great run πŸƒβ€β™€οΈ, well done πŸ‘

Delly-dotGraduate in reply to MartinKH

Thank you Martin. πŸ˜ŠπŸ™πŸΌ


Brilliant Post, Plan and Patience Delly-dot! Well done you. Happy running again!

Delly-dotGraduate in reply to Runjilly

😊 Thank you Runjilly.

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