Newbie! Please advise

[nlm2512]

Started the C25K today and already my shins are painful, I stretched before and after my session, I drank a lot of water so kept myself fully hydrated, I wore my shin supports as I have suffered in the past when running, I don’t know what else I can do to help with this pain besides giving up again, is it normal to have shin and ankle pain on day one?

[Hidden]

Welcome along nlm2512 our joints especially the likes of knees and ankles take so much increased stress during running, resting is a definite bonus, and those shins it could well be shin splints, link below regarding healing etc

nhs.uk/conditions/shin-spli...

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

Pre run stretches need to be dynamic and post run static, as explained and linked to in

this guide to the plan, which 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.

[TotallyOutOfShape]

if you are a heel striker when you run this might be what is causing it

[la_fouinard Graduate]

I found technique and surface made a huge difference to me. I started off running like I walked and had to teach myself to up the cadence (take more frequent steps) and land on my flat foot rather than my heel. I found focusing more on good technique for the first few weeks really improved it.

Even with that I had terrible problems with shin splints the whole way having to take 3 week long breaks for recovery and repeat a number of weeks.

That said I just managed 3.43 miles today with no shin splints whatsoever despite having run every 2nd day since 4th January. It got better for me but i had to be quite patient with my body.

[Paul1903]

Your brisk walk should be enough rather than static stretches to begin your run. rest and start again in a few days if it eases up.

[SueAppleRun Graduate]

I see you’ve had lots of advice that i can’t add to just wishing you luck

[Rennur Graduate]

But I suspect you are going way too fast. If you really are finding it hard, why not try jogging every second "run" section so you just do 4 "run" sections. Then build it up. However, if you jog (like fast walking pace) rather than sprint, I bet you can do SIX 30 second "runs." Then doing 8 will be so much easier to achieve. Most graduates and even people on ,say, Week 3 here can remember going like the clappers in W1R1 and thinking, "this is too hard!". DON'T! You can do it.

The aim is to get to 30 minutes, only about 10% get to 5K in 30 minutes.

I am 57 and 3 stone overweight. I graduated with under 3.6K but that was me trying a bit too hard . I graduated 22 November and only reached 5K last week (it took me almost 44 minutes.) You can do this.

[nowster Graduate]

Make sure your walks are at a good brisk pace, and keep your jogging light, slow and easy.