I graduated from the couch to 5k 3 weeks ago and continued my 30 minutes runs for 2 weeks, this week I decided to go back to week 4 and instead of jogging the 3 and 5 minutes I am running so that I can improve my time and push myself that bit further.
I have however noticed my shins are starting to hurt which I hadn’t had before up until now, any suggestions as to what I can do or could it be my trainers needing replacing now ?
Thank you in advance
No advice for your shins but just wondering if you only graduated 3 weeks ago, how come you’ve gone back so far to week 4?
I went so far back because I have increased my speed by so much that I am struggling to last the 5 minutes. I have knocked 4 and half minutes of my mile time, at the end of the program I do then carry on my gentle jog until the end of my normal running distance x
Sore shins at this point is a warning of too much too soon. I suffered with them at a simialr stage to you during consolidation while repeating my 30 minute runs. I didn't think I was over-doing things as I left one or two days between runs, but that was enough to cause the problem.
The only cure is complete rest I'm afraid. I followed advice and rested and iced my shins several times a day. I took three weeks off running completely. I bought specialist sports insoles for my running trainers and when I returned to running I eased back very gradually, using intervals at first for a few weeks before any consecutive runs. I haven't suffered since and my legs feel comfortable and stronger.
The speed work you are doing could be the root of your problem, with the acceleration causing too much stress on your tibia. Shin splints, if left untreated and you continue to run with them, can cause stress fractures and the time off running with that injury is a lot longer than the couple of weeks you should take now to allow them to heal.
Take care.
When you say shin splints my shins hurt mainly at the start and then they ease, it’s not painful to run just uncomfortable. I would have hoped after running for 12 weeks I wouldn’t now start to get shin splits that seems crazy.
My shin pain started gradually, initially at the start of a run but would ease during. Eventually the pain was there after a run too and that’s when I realised I had a problem. This was despite having gait analysis and proper running trainers. It was a physio friend who provided me with advice and support, so just passing on my experience.
As I understand it, shin splints can be caused by shoes that don't have sufficient cushioning. When I was much younger I tried running and always got them, so I gave up. Now looking back, I realise I was running in standard trainers, not specialist running shoes. Also with no coach or sports experience, I realise I was going far too fast for a rookie runner. This programme has been fantastic, with loads of advice, and once I found the Japanese running technique, very slow, I found I could do it after all.
Shins
Struggling with shins 
wk 6 run 1- i hate my shins
Fear of week 3
Goodbye week 7 - if truth be known I didn't like you Very much 😤🚑😭
