week 4

[Stacey9119]

Hi, I am new to couch to 5k! I’m on week 4 and just done run 1! Only problem… I seem to be suffering now 😭 I have what seems to be shin splints 💔

Absolutely gutted and wondered if any runners have any advice for a non runner on what she can do as my aim to to finish by running park run with my partner.

Thanks in advance xxx

[Mummycav Administrator Graduate]

morning Stacey9119 ..well done on your progress so far and welcome to the forum…

So sorry to hear you have painful shins…it’s really not nice…lots of things can be causing this…the first thing I would look at are your trainers..have you had a gait analysis? This can make a huge difference in lots of ways…if you’re not wearing the correct shoe it can cause all sorts of issues…

Gentle exercise while you’re healing, ice packs and when you do run again, if you can, try running on softer ground if you’re running on the pavement or treadmill?

Let us know how you’re getting on

[JoP61 Graduate]

Hi there. I also developed shin splints when I first did C25K - in week 3 or 4 I think. Follow Mummycav 's excellent advice and they should go away. I stopped running for about 2 weeks and after that had no problems at all. Good luck and keep us posted! 🫰

[Grapenutgirl]

How are you getting on? I start week 4 tomorrow. Got that excited nervous feeling about it.

[Stacey9119 in reply to Grapenutgirl]

I have had to take a week off to recover, bought new trainers so waiting for those then I can start back. X

[Grapenutgirl in reply to Stacey9119]

I hope you are recovering well. Definitely don’t push it too much as I get the impression from people’s posts it can do more harm than good physically and mentally. 👍 X

[grumpyoldgirl Graduate]

Stacey, are you doing the pre-run warm-up dynamic stretches, and the post-run static stretches before and after your runs? I think there's a link pinned somewhere on the home page. They really help when you get back to running. In fact they would help if you start them while you are resting from running.

[grumpyoldgirl Graduate]

Yup, the links are in the FAQ how to run c25k guide (pinned post on this page)

Essential reading written by the much missed Iannodatruffe.

[Stacey9119 in reply to grumpyoldgirl]

My partner runs, so he has shown me all the stretches to do etc… just seems to happen everytime I run.

Payday for me tomorrow so I will be ordering some new trainers 🙂

[grumpyoldgirl Graduate in reply to Stacey9119]

Ah that's great to have someone on hand! Fingers crossed for the new trainers in that case 🤞