Do I need larger gaps b/w runs? Or is this a sign of bad running technique??

[Dynamite905]

Hi all, I graduated C25K a month or so ago (never had any injuries during its completion), and have continued running using a different workout app (doing short intervals alongside other workouts), which has been great!

The only problem is I’ve started having pains along the inner shin area. It’s worse after I run so have tried leaving a 2 day gap between runs, but it’s been continuing despite this.

Do I need to leave more than 2 days between runs, or is this possibly due to my running technique? I’m very keen to continue running as it’s been integral to my recent healthy lifestyle change (and have lost over a stone so far so def keen to keep up my progress), but definitely don’t want to cause an injury preventing me from running.

Grateful for any advice!

[IannodaTruffe Mentor]

My first thought is how are your shoes. Have you had a gait analysis?

Also do you stretch after every run? 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.

[Mummycav Administrator Graduate in reply to IannodaTruffe]

Great minds….

[Dynamite905 Graduate in reply to IannodaTruffe]

Thank you for your email!

My shoes are really comfy (although I’ve not formally had any gait analysis). I am flat footed and researched best shoes for flat foot runners and ended up getting a pair of Hoka one one Clifton 7s (they’re brilliant!). I’m guessing I should get my gait properly analysed though.

I do stretch after each run but admittedly I don’t hold each stretch for 30 seconds 🙈, mainly as I simply don’t have the time between the run and starting work (which is sadly the only spare time I have to run, as I work full time and have a rambunctious toddler too). I guess I will need to decrease my run times and spend more time post run stretching.

Thanks again for taking the time to reply

[Hidden]

I agree with Iannoda, also have you increased running time and distance? After resting and recovering from shin problems perhaps do shorter and/or slower runs.

[Dynamite905 Graduate in reply to Hidden]

Hi Dave, thanks for messaging. I’ve actually decreased my times a little (runs are about 25-28 min, but have been increasing pace and doing intervals - which I’ve really enjoyed).

I’m guessing I should slow myself down and possibly scale back a bit (ensuring I properly stretch after each run).

Thanks again for messaging.