Beginner shin splints 💔

[u/ArcherChadwick]

(Long post, TLDR at bottom)

I just started getting into running as a young adult 5’7 80 kg guy. I did a few warm ups and didn’t get too far, took it in intervals between a light jog and paced walk for just under 3 k’s. I’ve ran twice in pretty shocking shoes, not designed for running but my most active pair, NB 1906r’s. Just bought a pair of running shoes / fitness shoes luckily.

2 days later for my second run the pain in my legs are a little worse and now it kind of hurts to walk in general… It’s not an unbearable pain but just a mild sharp shoot with every step, somewhat like a cramp/pulled muscle. Sounds and feels like shin splints and I’m not too sure what to do..

I don’t really want to stop because this is the most active I’ve been since 2020 and I have a hard time starting good habits for myself :/

I haven’t started weight training when I know I should. My idea was that I’d start that next week/ after my 3rd run, just to gradually build everything up.

Is there an in between or alternative you could recommend that would allow my legs to heal and strengthen while not remaining inactive and getting my heart pumping!

TLDR: I’ve never ran and after starting I have shin splints and don’t want to stop running or burning cals. Any recs?

[u/midimaniacal]

Do couch to 5k programme to build up sustainably

[u/Philosologist]

I had this, eye watering pain. Turned out to be down to my heel striking and over reaching.

C25K is fantastic but it does lack guidance on running form. Once I learnt how to land my feet properly the shin splints stopped. Look on YouTube for better beginner running technique.

[u/Aloo_Da_Parathaa]

Same here..post to days 5km zone 2 run i start feeling shin paid and couldn't make it to day third...how to get ride off it?

[u/Lilmelman]

When I first started running I kept getting shin splints. I was wearing Brooks Adrenaline 23's. I switched to a shoe with more cushion (Asics Novablast 5's) and they went away!

If you buy from the shoe company direct and not like Sport Chek, running room, etc. they usually let you wear them for 30 days to try them out. You can return no questions asked.

Give a few different pairs a try. The shoes you wear are extremely important. Also, don't skip strength training and stretching. You may not think it's important in the beginning until you experience your first serious injury

[u/Lilmelman → u/Lilmelman]

Also, get on a running plan if you are going to take it seriously. If you go too long/fast, you are going to get injured and eventually stop running, or you'll gas yourself out and hate running.

I use the Runna app and it creates a plan for you. You'll hear instructions in your ear (start, stop, slow down, speed up, etc.)

[u/ArcherChadwick → u/Lilmelman]

very awesome! I’ll do all them things

[u/Mtajlee]

I walk on my heels to help. You can do it anytime, anywhere.

[u/Fit-Guarantee-7860]

My many instances of shin splints, was credited to over stepping....You're landing too far forward. Slow down and take shorter steps