Week 1 3rd run but terrible shin pain 😩

[Newbieto5k]

I'm only on my 3rd run and my shin and calf pain is worse each time. I warm up and do cool down stretching exercises. I bought compression socks as someone told me these help but they don't, in fact I think they made my shins more painful. I am going really slowly too but maybe I'm just not built for running as I thought 😕 Anyone else experience this? I don't want to give up 😬🏃‍♀️

[IannodaTruffe Mentor]

It is very common.

The guide to the plan healthunlocked.com/couchto5... has advice on minimising impact, which is the main contributor to new runner's aches and pains as well as many other topics.

Slow down, shorten stride, run on soft surfaces, wear proper running shoes fitted after a gait analysis done at a specialist running shop.

Stretching immediately after every run, nhs.uk/live-well/exercise/h... while muscles are still warm and supple, pulls out contractions, avoiding carrying tensions into the next run and also improves recovery by improving blood flow, as recommended in the guide to the plan.

Many people do not hold their stretches for long enough or put enough effort in. Hold post run stretches for 30 seconds and make sure the pull is strong enough to be on the verge of discomfort.

Make sure your hydration is adequate.......2-3 litres per day.

[Newbieto5k in reply to IannodaTruffe]

Thanks. I've read the guide to the plan before starting and I stretch before and after but will definitely look at the type of stretching I do. I will look into my running shoes. Thank you 👍

[Katnap Graduate in reply to Newbieto5k]

It's difficult during lockdown to get gait analysis and after you graduate from C25K and run regularly your gait can change.

I have never owned a pair of Brooks running shoes but they have a useful online gait analysis that will help guide you in your online search!

🎄🐱 Xmas Katnap 🐱🎄

[Daiwalker in reply to Newbieto5k]

Agree with admins words above. From personal experience the only thing that worked for me was shortening my stride so do not discount that.

Essentially, by shortening your stride, it forces a "heal striker" into a more neutral/toe strike.

Imagine your Achilles tendon as a big rubber band. By heal striking you remove any assistance that tendon is giving (whether that is energy return or impact reduction).

I used to heal strike a lot but have found a shorter/faster cadence has kept my pace consistent yet I no longer get shin splints (thankfully!)

Good luck!

[Elfe5 Graduate]

I had this in the first 3 weeks. Once I had gait analysis & bought the right running shoes for me, it improved rapidly. 😄

[Newbieto5k in reply to Elfe5]

Thank you Elf5. Good to know others have had the same thing and it got better. I'm not sure how or where I get a gait analysis but I'll look into it 😊

[Elfe5 Graduate in reply to Newbieto5k]

You will have to wait until the end of lockdown unfortunately if you are in England. Look up specialist running shoe shops near you online. They will get you to run briefly on a treadmill & film your feet moving, then recommend a selection of suitable shoes for you to try. Go for the most comfy- colour is irrelevant!! 😄

[Newbieto5k in reply to Elfe5]

Yep, good old lockdown. I will have a look into it for beginning of December hopefully 🤞I'm definitely all about comfort 😄 thank you so much for the advice, much appreciated.

[Tipee Graduate]

I was the same in the beginning drink plenty of water that does help a bit but I found that the longer the runs got and the less stopping and starting I had to do the less painful they were now I run for 60 mins and no shin or calf pain yet the 1st few weeks were really painful. Fingers crossed it improves for you x

[Newbieto5k in reply to Tipee]

Thanks Tipee, glad to hear it gets better. I was in so much pain I had to stop. It's interesting what you say as I always have painful shins at the start of a brisk walk and the longer I walk they do ease up, could be same for running but this was just too painful to carry on. I'll keep going though and see if I can built up, just might be a bit longer for me to 5k 😁

[2monkeys]

I feel you, definitely get a gait analysis and some new trainers if this is in your means, run at your own pace, after an analysis with a sports therapist my running form is better when going faster. The cool down exercises on the couch to 5k app are really good. Xx

[Newbieto5k in reply to 2monkeys]

Thank you 😊

[JoP61 Graduate]

I had serious shin pain in week 3 of C25K and stopped running for about 8-10 days until the pain had completely gone. Then started again cautiously and It was fine. Haven't had any shin pain since. Good luck - hope you find the answer and enjoy your running! 🤞👍

[Newbieto5k in reply to JoP61]

Thank you, I hope so too 😊

[Magellan Graduate]

If you are in lockdown and want new shoes, you can get a remote gait analysis. Google “Running Hub”, it’s a shop in Kent, they’ll send you shoes to try on. If you send them a video of you running, they’ll do a gait analysis for you.

[Newbieto5k in reply to Magellan]

Thank you, I'll look into that. Amazing what you can still do in lockdown. Bet that costs a bit though 🤔

[Magellan Graduate in reply to Newbieto5k]

They don’t charge for gait analysis. I don’t know if they charge you for postage and return or if they swallow the costs. Good running shoes can be pricey, mine cost £110, but if you’re on a smaller budget you can tell them so, they often have end-of-line shoes that are cheaper.

[Snapdragon999 Graduate]

I had this after week two. It was diagnosed as patella tendinitis and caused from poor technique, poor warm up /cool down, rubbish shoes and only running on concrete.

I’ve had gait analysis done, got new shoes, do knee strengthening exercises. 4 months on I restarted the program last week. I completed week 1 again going much slower and really focusing on my technique. I run on grass where I can even if it is a bit muddy.

So far so good! No pain where it was before.

(The difference the shoes make is incredible by the way!)

Make sure to rest and only come back when you are healed. Don’t rush it or you’ll do more damage and the injury will return.😊

[Newbieto5k in reply to Snapdragon999]

Thank you 😊 glad to hear you are pain free and back running, brilliant! Running on grass is a good shout. Thanks

[Debsrupey]

I was getting shin pain, and went to a proper running shop, had a gait analysis done, and bought some proper running trainers. I can honestly say no more shin pain, the difference is amazing. My new trainers are well cushioned, and comfortable. I am a slow runner, but graduated 5k a few weeks ago and have kept it up. Don't give up, but do consider investing in good footwear, mine cost £125 (Brooks brand), much more than I have ever paid for a pair of trainers, but worth every penny.

[Newbieto5k in reply to Debsrupey]

Thanks. Good running shoes seems to be the way forward. I don't want to spend too much though in case it doesn't work. Thank you for sharing and I'm so glad you're shin pain has gone. Congratulations on completing 5K 👏😄

[Sparkey5000 Graduate]

This was me and then someone told me to look a Japanese slow running technique and this helped loads. Concentrate on landing your foot gently in the middle. It won’t fix it overnight but will give all the surrounding structures chance to strengthen and this will be ultimately what stops it. Mine were so bad in that first week I couldn’t even cope with jeans touching it. Whatever you do don’t give up and don’t give the negative nellies space in your head. You can do this! We got you!!

[Newbieto5k in reply to Sparkey5000]

Thank you. I looked at the slow running man and I think this might be part of my problem as I think I've confused myself with my running style 🤣 I am trying to do that way of running but it doesn't come naturally and in doing so I might be causing more pain 🤔 i might be over thinking it. I won't give up,vthsnk you so much 😊

[Sparkey5000 Graduate in reply to Newbieto5k]

It just might not suit you....try different things and hopefully you’ll find the best option for you x

[Jinxy28451]

I feel your pain, or i did. Thought I'd have to stop, but now I'm on week 7 - still with some shin discomfort but nothing like the agony it was when i moved or anything touched them (like Sparkey5000 said with jeans). Same issue as you with lockdown and running gait analysis and i was already doing the cooldown stretch video from the C25k app, so went with what else could i change...

I put my reduced pain down to focusing on shorter strides and mid/front foot strike (YouTube) as well as digging out my trusty foam roller (PhysioRoom website). I was genuinely shocked when i got up the next day to much less pain. Also tried compression socks, not sure if they're working but I'm still using them in case they are.

To keep my stride and foot strike better than when i started, i concentrate on trying to have my feet in contact with the ground for as short a time as possible and sort of doing the 'kick your butt with your heels' run. For the foam roller it's a very thorough kneading (like a rugby prop turned masseuse thorough) of all leg muscles and glutes. Turns out it's a good core workout to roller all these muscles...double win?

Fingers crossed something one of us has had relief from works for you! But listen to your body if it tells you to stop.

[Newbieto5k in reply to Jinxy28451]

Great to hear that your pain reduced, there is hope then 👍 I was so frustrated and disappointed that maybe what I thought was right, that I can't run. But I'm going to keep trying. Thank you for the advice, much appreciated.

[bubblebird123 Graduate]

facebook.com/groups/8416760...

Have a look at this it really helped me dtop injury

[Newbieto5k in reply to bubblebird123]

Thanks, will do 👍😊