W4R2 painful shins

[KeeleyL]

How do I stop the pain during and after my runs? I’ve changed trainers and wear longer leggings as thought the cold might not help but still I’m struggling. Only my lower legs hurt. Any tips?

[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.

[SkiMonday Graduate]

Hi Keely

For shin splints, a foam roller can help. They can be bought online or from sports shops. Basically, you get into a press-up position with your shins on the roller then move back and forth so that your shins roll over the roller. It's a bit uncomfortable at first but I've found that it helps.

I tend to get shin splints if I increase distance too much.

[Goodspeed Graduate]

I had this exact problem on Monday , also week 4 run 2. I repeated the run again today, without the pain. I slowed right down, and made sure my foot was landing in the correct position. Do you do the recommended stretches after each run? This can also help.

[Rennur Graduate]

I had ankle issues yesterday. IMC50 told me the new shoes might just need getting used to. Also you didn't run until a month ago so it will be hard for a bit.

Follow the other advice too. Mind you, I have not been brave enough to get a foam roller myself, yet!

[Skyblueandblack Graduate]

Are you sure it isn't your tendons? I had similar issues W4R2 which I thought I had recovered from before my W4R3. I completed R3 only to soon become aware that I had pushed myself too far and am now having to take time out to fully recover before I can progress.