Week 3 run 2 ✅

[AmateurJogger]

Completed run 2!

I’ve been finding I’m getting pain in my shins/down the side of my calves when running.

I’m stretching and have upped my hydration. But is this just a normal part of my legs getting used to running?

[Devon_straggler Graduate]

It sounds like shin splints, I also suffered when starting c25k. The good news is that it does pass, just be careful not to overdo it - you don't want to turn it from a niggle into a bigger problem. You can find advice online, such as the nhs website. Assuming you're in proper running shoes, what worked for me was going off- road for a while (to reduce impact), having an extra day between runs to allow them to rest more, and icing the shins after a run. And if it continues it might be best to have a week or twos break rather than be forced to take a longer break later.

[AmateurJogger in reply to Devon_straggler]

Thanks for your advice, much appreciated! I’ve left 4 days between run 2 and run 3. Which seems to have helped somewhat I’m also icing my shins after this run so hopefully this will help set me up nicely for week 4.

[IannodaTruffe Mentor]

Follow all the advice in the guide to the plan on minimising impact.

Are you doing dynamic stretches pre run and static stretching post run, as linked to in the guide? Doing static stretching pre run can exacerbate the situation and even lead to injury.

Are you doing any strengthening exercises as linked to in the guide to the plan? Without these it will take considerably longer for your legs to strengthen.

[AmateurJogger in reply to IannodaTruffe]

Thanks for your help and advice. I have been following the guide as suggested. On my most recent run my legs didn’t hurt nearly as much

[IannodaTruffe Mentor in reply to AmateurJogger]

If you keep stretching and doing the strengthening exercises then you will soon find that aching legs becomes only a minor issue.

[MerryLynette Graduate]

If the pain is in the front of the shin it sounds like either stress fractures or shin splints. If it's just down the side of the leg and perhaps associated with a pin & needles type feeling in your foot, it could be an adjustment to running thing.

When I first started running I had it really badly, quite severe pain up the side of leg and my feet almost felt numb at times, but it did go away over time. Just make sure you are doing the brisk warm-up brisk and follow the post run stretches on NHS website (nhs.uk/live-well/exercise/h....

If you are very unfit perhaps consider doing some long'ish walks for a week or 2 before doing the C25K programme. Also, make sure you have decent running shoes - have your gait checked and get shoes that suit your feet - not what your friends recommend - I have wasted so much money on shoes that weren't right for my funny feet - narrow at the back, wide at the front, high arches and hammer toes!!!😖

You might also find doing the 12-Week Fitness Plan helpful - run one day - Strength & Flexibility exercises the next (nhs.uk/live-well/exercise/1....

I've printed the plan in table format and just love crossing off each day once I've completed it!!! I'm such a 🤓!!!

Don't give up - simply adjust!!! 🏃‍♀️

[AmateurJogger in reply to MerryLynette]

Thanks for your help and advice! I’m going to take a look at the 12 week fitness plan too

[sksuman Graduate]

i faced this problem in week 2 . nothing worked then i bought a compression socks and running insole. please do not run at hard surface without proper running shoes and must use a compression socks with good running shoes/good running insole .

[Lily888 Graduate]

My understanding is that shin splints are often caused by heel striking. So try to shorten your stride - think pit pony, not racehorse. Keep your cadence high and do little itty bitty steps so you land with your leg underneath you, not in front. There is a great YouTube video about Japanese slow jogging which is worth googling. Let me know if that helps.