Painful shins

[Lozzaruth]

Hi all! I recently started C25k and I’ve made it to week 4 week 2 and I so proud of myself! I’ve suffered shin splints the whole way through and bought new trainers and tried lots of stretching, I don’t know what to do next?! I’m at the point my breathing is controlled but my legs ache so much I have to stop. Any suggestions?

[nowster Graduate]

Are you by any chance over-striding?

youtube.com/watch?v=kQ5wQ5N...(Not working as expected?)

[GailXrunning Graduate]

I suffered like this on and off, but really big time around mid-programme. Buddhagal had similar experience. As nowster also suggests, IannodaT advised shortening (my already short) stride. I paid more attention to how I was landing - trying (still, a work in progress) to think myself ‘light’. Maybe also try including additional rest days between runs (two or three instead of one)? These worked for me. The problem went away.. and fairly quickly. I’d avoid any running (or significant walking) until the current flare up subsides.

[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.

[Buddhagal Graduate]

Hi there..well done for getting this far. I suffered with sore everything 🤣😂🤣 (not funny really!! Pretty painful) for quite a few weeks at the beginning of the programme and also when I got to the "longer" runs 20 mins + etc. (Yep midway). Firstly, I was trying to go too fast at the beginning....I watched the Japanese jogging/running YouTube video and that put things in perspective.. for me. I took more rest days when needed...2 days rest instead of one and always make sure I'm exercising on my rest days to support/complement my running (unless I was in pain of course!). I do yoga and hip exercises, occasionally get a niggle in the hips, so want to make sure I give my hips the best chance...and don't want to have to stop running. You've been given some great advice . ..follow Ian's sound advice...and follow the guide - it really does make a huge difference 😁😁. Oh and enjoy your journey...keep on keeping on...you're worth it😁😁😁🏃‍♀️🙋