W1 R3 shin splints

[Beebop18]

W1R3 tomorrow and worried!

I’ve enjoyed it so far but my legs feel like lead and my shins ache - any advice?

I have Nike running shoes and cannot afford to buy anything new right now.

[Hidden]

For your information 👍nhs.uk/conditions/shin-spli...

[Ree03]

i’m only on w1 r2 tomorrow but here’s some advice i’ve been given - always stretch after your run it helps ease off the aching and never push yourself too hard if you need to stop for a few minutes break that’s okay! take your time you’ve got this! good luck

[Ash_1983]

Hi there, I had the same problem after not running for 6 months. What I did next time was went slower on my run. It’s not about how fast you can run just that you complete the time.

[IannodaTruffe Mentor]

Follow the advice in the guide to the plan healthunlocked.com/couchto5... on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.Heavy legs can be symptomatic of poor hydration. As a runner you need to drink a minimum of 2.5 -3 litres of fluid each and every day, running or not, as mentioned in the guide.

[Beebop18 in reply to IannodaTruffe]

Thank you!

[Paul25k Graduate]

Hi, well done! I read or heard advice from the website which said as you run make sure your heel touches the ground first. I also suffer from sore shins as I'm progressing through this. I really hate running but am determined to do this. I think if you follow the plan and don't try doing too much too soon you will get stronger and cope with it. If I can do it, you can do it too! All the best.😊

[Beebop18 in reply to Paul25k]

Thank you! We’ve got this 💪

[grumpyoldgirl Graduate in reply to Beebop18]

Not sure about putting your heel down first, this can make the impact very hard, especially if your shoes aren't very cushioned. Don't stride out too far, try to land gently (easy, right!?😬). Slow down a little is always the first thing to try, then have a look at the stretching exercises that Iannodatruffe linked to. The held stretches (where you hold the stretch for a count of, say 10 seconds) are only for AFTER a run, your muscles need to be warmed up already before you do them. But they work wonders. You can do this!