Sore Shins

Hi guys, I started the couch to 5k about 2 weeks ago. The first week I was fine but by 2nd run on the 2nd week I had to stop after a mile because my shins were killing me and had to hobble home. I've since been for a sports massage and limited my activity plus got a foam roller but they are still aching. I assumed it was my weight putting strain on my legs (Nearly 19st when I started now just under 18). I've purchased a pair of Ghost 11 to help but was wondering if anyone has any tips to help speed up recovery?


  • I've had shin splints in the past. From the advice I was given back then it's largely because you are over doing it.

    Maybe you need to repeat week 1 a couple of times to get into the swing of things? No shame in dropping back as it'll make it easier to keep going once you get passed this stage??

    As for recovery, rest I think? Hope it eases soon, it's a bugger!
    Shin pain is common in newer runners.   Slow your pace and try taking shorter strides and run as lightly as you can, slapping your feet down puts extra pressure on those shins.  Don't run on consecutive days.  

    I wouldn't bother with sports massage but a gentle regular stretching routine for the legs will help.   

    It's a shock to the body when we start running so some aches and pains are normal, but as long as you don't overdo it then your body will adapt and get stronger but it does take time.
  • Cheers folks.

    I only run on Mon, Wed and Fri. I've already shorted my stride and slowed my pace to try and help. Just got my new trainers today and the pain is easing up a little today so hopefully I can get back out come Monday.

    Thanks for the advice :)
    That's good news. It will get better, honest :)
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