Shin pain

[Helpme65]

Hi all,

I really need some help. I'm three weeks in to C25k but had to stop running this evening because my shins are paining. I have tried icing but they seem to get worse after each run?

[Speedy60 Graduate]

Stop running for now, that sounds like shin splints. Google it on the NHS site. Lots of stretches and ice. When you start again, make sure you have decent running shoes and go slowly!Good luck!

[Helpme65 in reply to Speedy60]

Thanks, got new shoes but not really helping. Wil try again once the pain eases

[drun]

Welcome to the forum Helpme65 this guide is essential reading for anyone starting C25K or returning after a break and includes hydration, minimising impact, stretching after a run and strengthening exercises all of which will help.

healthunlocked.com/couchto5...

Enjoy your journey

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.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.

[Lily888 Graduate]

Don't despair! It sounds to me as though you need to change your running technique slightly. Try taking much smaller steps, but keep your tempo high. If you need to go slower, take even smaller steps. Think pit pony, not racehorse. Aim for a tempo (cadence) of 180 steps per minute - you can search for 180 bpm running music on eg Spotify, and just run to the beat.

You can do this. I promise! I have zero athletic ability and was always last at PE in school, so I am constantly amazed that I have managed to run for 30 minutes - I had always assumed that 30 seconds was my limit. Google for some running techniques - try the Japanese Slow running clip. I also found the running technique on this very useful nerdfitness.com/blog/runnin....

I suggest you take 3 days off, then start again at week 1 with your confidence high. Good luck, and let me know how you get on. Don't give up, it's really worth doing C25k.

[Helpme65 in reply to Lily888]

Thanks a million for your help!

[Amithereyet]

I use to suffer terribly from shin splints. You need to stretch those calves. This is the best one I have done. 30 seconds each foot x 6 each foot twice a day and before and after exercise.

Stretching

[Helpme65]

Thank you so much, I will try that. Actually that makes a lot of sense, I had surgery a couple of yrs ago on my back and calves are always tight since...

[Rain_runner Graduate]

I had bad shin splints first few weeks. I stretched before runs, iced after and then ran slower and they gradually disappeared, now & again I have a niggle but for me my running pace was key, hope they get better & well done 👏🏻👏🏻👍