W1 run 3 so much calf and shin pain

[Kordel]

Hi everyone,

I’ve started the C25k and I’m on run 3 week 1. The first two runs were okay, I found myself in a little pain but that was expected as I’m quite unfit. But after today’s run I was almost in tears with the pain and quite literally hobbled home! My calves hurt and I had shin splints, so much so that I can bare another run! I run in cheap trainers but I can’t afford to spend loads on a pair, they’re just trainers I use for everyday walking etc as well. I also stretched before and after.

I do also do a 5k walk a day with my dogs but other than that I’m sedentary all day. Any tips/ stretches that may help?

[Maxi80]

Hey mate, I hear you.

Until I got new trainers that suited my high arch I was in your position. My shins still hurt now tbh but it’s a bit better.

What size are you? I have pair of ASICS size 9 that just don’t work for me. They might not work for you either but you’re welcome to them.

[Jericho2332 Graduate]

Shin pain is awful, probably best to have a couple of rest days if it's causing you to be that bad? You can get cheap running shoes and told what style you need in places like Sports Direct (if your in the UK) like less than £30. I wouldn't splash out on expensive one until your really into running and it's something you love doing. I'm just starting back myself and running in a 2yr old pair of Nike fly nits I found at back of cupboard, may look at others once I've done this C25k completely if I'm still enjoying it 🤣

The more you run the easier it gets, weight loss will really help with pains in your joints/shins etc

Keep at it and hope it gets better for you 🤞🏻

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

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.

[nowster Graduate]

Some possible reasons:

* Going too fast. This is just a light, slow jog, not a 100m dash.

* Overstriding. If you overstride, you land on your heel with a braking force (ie. opposite to the running direction) causing a shock wave to go up the leg bones.

Look into the Japanese Slow Running technique video on YouTube.

[Caley67 Graduate]

Buy compression socks and gel heel cups, will solve the shin splints.