Shin pain, so is this shin splints?

[TreeZebra]

Background: I completed c25k last year in October, ran 5k once or twice a week Nov-Dec, and then I did it again Jan - Mar with someone who was very slow, so it was C2... 3k. That finished about 3 weeks ago, and then I went back into doing 5k runs (3 x week though), which I am doing in 30 min.

During the initial c25k last year, I would often have achy muscles, which I now attribute to going too fast too quickly. I haven’t been having these these past few weeks (or when I was doing the slow c23k), but now I have pains in my shin instead.

These shin pains don’t hurt at rest and only slightly when walking, but do hurt as soon as I start running.

So is this shin splints? Meaning I have to stop running til they stop hurting...?

If so, I guess I’ll have to do more cycling, yoga and other workouts for a couple of weeks instead

[IannodaTruffe Mentor]

Do you do leg strengthening exercises and reduce impact, as recommended in the guide to the plan?

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.

[TreeZebra in reply to IannodaTruffe]

I do them before a run, but after, no, I’ve never done them. Guess I will start doing them from now on!

[IannodaTruffe Mentor in reply to TreeZebra]

Pre run stretches should be dynamic, NOT static, which should only be used post run, as linked to in the guide to the plan.

[TreeZebra in reply to IannodaTruffe]

Ah I see, I do the stretches and then I walk for 10-15 min before I start running as well

[IannodaTruffe Mentor in reply to TreeZebra]

Do the correct ones or you may be doing damage.

[TreeZebra in reply to IannodaTruffe]

Noted, thanks

[nowster Graduate]

They may be shin splints, yes. And you should rest a bit until they ease.

These are the sort of exercises you should be doing before a run:

youtu.be/sfF4f-QGRn8(Not working as expected?)

And these afterwards:

nhs.uk/live-well/exercise/h...

[Upsidaisy Graduate in reply to nowster]

Thanks very much for the link to the pre run routine, really useful!👍