Week 1 Day 1 - shin splints

[Newbie40srunner]

Just starting out. Both shins very sore after only a couple of minutes. I’m off to buy new running shoes but think I will need to do some exercises to strengthen my leg and ankle muscles. Not sure where to start. Any recommendations for exercises or footwear? I’ve tried running before and given up because of the shin splints, but this time I’m determined. No idea what I’m doing but hoping someone here can help me out!

[Hidden]

This will help! The good news is you will recover!

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

Try gentle exercise while recovering, try to stay away from to much impact activity

[SkiMonday Graduate]

Hi Newbie40sR

In addition to the link provided by Lmc, I suggest that adding in some walking might help. Probably best to wait until your shin splints have settled down then you could try adding in some short walks and gently building up. It's a good way of conditioning for running too.

[GoogleMe Graduate]

I doubt any muscular non-sharp pain occurring after W1R1 needs to be taken too seriously other than a reminder to do the programme: no consecutive days running, running lightly, not skimping the walk before and after.

FWIW I suffered with shin splints for years before starting the programme and although unsurprisingly it featured in the early weeks of the programme, running has pretty much cured it (And the most expensive and professionally fitted running shoes were the ones that brought it back...) I started out in walking boots and by chance the first running shoes I bought were minimalist and I do find that type work well for me in preventing adverse effects from impact.

One tip I would suggest is looking at what surfaces you are running on and if you have the option to run on a more forgiving surface such as a woodland path, take it.

[nowster Graduate in reply to GoogleMe]

Too much cushioning in shoes can encourage a heel-strike running gait and all the problems that come with that. Fashion trainers are the worst for this.

The other side of the coin is that minimalist shoes can make you work your calves more than usual.

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

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.

[Guru10 Graduate]

The guidance and advice as above will see you straight.Pre & post stretching got rid of mine and I did suffer to the point of stopping a few weeks in. So stretch and then stretch some more. If you struggle to hydrate yourself I a daily basis then look to force yourself via a timer/schedule.

As for a new set of shoes, turn them over and look at the wear pattern. From there you should be able to pick a suitable pair for the stage of jogging/running you are at.

Good luck.

[SkiMonday Graduate]

I've just learnt that tight calf muscles can contribute to this: they force the muscles that lift your foot to work harder, hence the shin splints.

It might be worth doing some calf stretches (but don't forget to do a good warm up first).