A happy start to the year, off the injury couch!

[Southernrunner]

I ended up at w8 r3 with shin splints, first run in 3-4 weeks. As it’s impossible to single-handedly take both the dogs and I was solo today I had to do 2 runs. Twice round the bush track, 6.4kms total, definitely much faster the second time looking at the pace. May have been the canine tow assist or perhaps the half time cinnamon scroll 😂 new year, new gear, shoes for me, cooling mat for the dog, think he likes it! I can definitely feel the difference on my calves going to a zero drop shoe but they are super comfortable for my wide feet. Hopefully I’ll graduate c25k soon but today was a different mission. Best wishes for 2023 everyone.

[MissUnderstanding Administrator Graduate]

Gorgeous dog! Gorgeous shoes! Gorgeous place to run! ✔️ ✔️ ✔️

Really glad you’re back out there. Shin splints can be really miserable. I hope your beautiful ball of fluff wasn’t pushing you beyond that comfortable, conversational pace? Send him round here if so and I’ll have words!!!

Seriously, it must have felt great today after that enforced break. Particularly for any newbies reading, pace and distance don’t matter. It’s only the time on your feet. Enjoy your well earned rest days. As a fellow cinnamon scroll fan, I have bun envy here!

I’ve got no experience or knowledge of transitioning to zero drop shoes but I know that nowster runs I’m barefoot shoes and might have some tips?

[Southernrunner in reply to MissUnderstanding]

The beardie would make a good sled dog he’s so powerful and fast. The conversation was me constantly saying slow down but pace was surprisingly manageable , have put a lot of kms in on the bike trainer while waiting for the shin splints to heal and can feel that’s helped too. Week 9 is waiting for me … in a couple of weeks.!

[nowster Graduate]

DANGER WILL ROBINSON!

If you have not worn barefoot shoes before, you are risking injury if you don't transition into them gradually.

For your first week, do no more than 10% of your mileage in them. But do wear them like slippers round the house.

Over the next few weeks, gradually increase the proportion of mileage you do in them.

Common problems of "too much too soon syndrome" (ie. if you don't do this gradually): shin splints, ankle sprains, tendon problems, plantar fasciitis, calf sprains, etc.

You will be using muscles that you didn't realise existed, and have probably not used much before. Just like with Couch to 5K, you've got to start gentle with plenty of rest for them to recover.

The more different your previous shoes were to "barefoot" ones, eg. in drop height and amount of cushioning, the more care you need to take in transitioning. In extreme cases it's almost like having to learn to walk again.

Oh, and a final warning: once you've gone "barefoot" you will not want to go back.

(Thanks, MissUnderstanding )

[MissUnderstanding Administrator Graduate in reply to nowster]

Fantastic-thanks for this.

[Southernrunner in reply to nowster]

Thanks for this good advice, I wear true minimalist shoes all day at work (am on my feet) and I’ve transitioned from a 10 to 8 to 4 to 0drop in running shoes over several years. I’m easing into them and haven’t got rid of the old shoes yet. These ones are super cushioned too.

[nowster Graduate in reply to Southernrunner]

I've been wearing Vibram Fivefingers for ten years (Eek! Is it really that long?) and had an ankle sprain two years ago when I ran my C25K graduation run. I did my own form of Too Much Too Soon!

Best of luck! 👍