What's the best way to improve running performance whilst avoiding injuries? Week 9 Run 2 and having to take a break...

[lilac_97]

A few weeks ago my left shin began to hurt, this pain lessened however during week 9 it got quite bad again so I've decided to take 1-2 weeks off. I think my error was trying to increase my time on each run! Is a week or two enough of a break if the pains gone? Will I have lost any stamina in this time? And whats the best way to increase my performance in future without injuries?

[UnfitNoMore Graduate]

Running fast every run increases risks, running faster every run more so. Sorry to read that you haven’t got away with it. I was always told to work on pace or distance... never both.

You don’t lose any fitness for the first two weeks of non-running, and decline would then be gradual... so you should be good to go.

I’m going to link you to the science behind fast and slow running in terms of damage and repair/strengthening of the muscles, and it also answers your other question... how to get performance with less risk. mensrunninguk.co.uk/top-fea...

[lilac_97 Graduate in reply to UnfitNoMore]

Thank you! I'm definitely going to follow what this article says and do most of my future runs at a slow pace.

[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, hydration and strengthening exercises, all of which will help.

Enjoy your journey.

[lilac_97 Graduate in reply to IannodaTruffe]

Thank you! I'll have a read