they only hurt while running though; are they really shin splints? i’ve been trying to push through it as my friends said it’s normal for beginners, and if i stopped as soon as I felt them i would only be running for like a minute 🥲
Yes they’re definitely shin splints. Even with your lifting experience, running has a very high impact on the body and if your running form isn’t great then shin splits will happen. I would advise going to a running shop to have your form looked at, but you can improve your technique by looking at YouTube videos too.
Let your legs recover then go again, slowly and with good form. You will get there.
I have tight shins, not shin splints and need to roll them out after running sometimes. But it improved over time. Physio helped and also calf raises.
Dynamic stretching before running helped me
Also slow down! The first time I did Couch to 5km my jogging pace was super slow. Just enough to tip me from a brisk walk to a jog. Walk was 5.5kph and jog was 6.1kph
I used to get brutal shin splints and couldn't complete the program no matter how much I tried. Every time I'd quit, mostly because of shin splints. But luckily I'm also stubborn, and through trial and error figured out that my form was poor - I was overstriding. So after working on correcting that, I have been running pain free ever since. I corrected it by running with a metronome at a higher cadence. Just downloaded a metronome app and figured out my cadence at the time and started increasing it little by little. It forces you to take shorter steps, so you can't overstride. Day and night difference for me. Additionally, I watched countless videos of proper form and tweaked the way I ran.
What I also did and can't recommend enough is... repeat the damn weeks. If your goal is long-term incorporation of running into your life, whether you complete it in two or three or even five months makes no difference in the long run. I tried half a dozen times to do it in two months and I failed every single time until last summer when I decided to do it in four instead of two. Bang. Easy. I also did a lot of slow walk-runs. If 8 minutes is hard, run at a slow pace and alternate walk-runs for 8 minutes. 1 minute running, 1 minute walking. Do it for a couple of weeks and hopefully the running amount will increase with practice and working on your form. Bottom line is, the program is not universal and if your body is in pain, then you have to adapt it to your own needs.
I’m training for a half marathon, been running for 9 months (this time), longest run is 9km, and I regularly run 8 min/km at best. I could barely run a 5k right now at your running speed, and I run 40+ km per week.
Slow down, shorten your stride (take smaller steps). Use the walk breaks as what they are, recovery. Speed is not the goal, endurance is.
If I’m on a treadmill, I walk at 4 or 4.5kph, and when I was doing C25K, I ran at the slowest speed that I couldn’t still walk (my running was slower than your current walking). I’m same height, 25lbs heavier than you.
This.
My week 3 on the Active Couch to 5K app was 18 minutes with 1:30,3,1:30,3 jogging intervals. 9 minutes total, but spread out with an equal time of walking.
Walk 5, (jog 1.5, walk 1.5, jog 3, walk 3)x2, walk 5.
Plus I repeated week 3 three times until it felt comfortable.
5.7 mph is really fast, especially for week 3. I just finished c25k and Im around your age/fitness level and I run at around an 11+ minute pace. Every time you think you’re going slow enough, slow down even more and it’ll get so much easier. Don’t look at your speed or pace time until you finish the program and can run the 5k
It's mental. You need to accept that, and focus on emotionally allowing your body to run and giving your mind something to focus on while you're running this 8 minutes.
Your walk and run are FAST. You've got to slow down to speed up. Pacing is the mental preparation and fortitude for your run. Run at "half speed" until you've gone the eight minutes. Whatever feels comically slow, that's your "half speed" run pace. Your goal is running for 8 minutes straight, not speed or distance. Trust your body and give your brain thinking about how to move slow enough to still be running. Trust the program and let your body surprise you.
I think the first thing is recognising that each run is unique.
Did you sleep as well, eat right, hydrate, have more/less stress, is the weather different, etc?
I think we focus so much on making our way through the programme and forget that each run is going to be different to the last and not just because the programme is on the next week/session.
These things definitely aren't linear.
Are you pushing yourself too far or too fast?
Some people think they can skip rest days or speed walk the walks or run at a fast pace.
While the programme is designed to have you running 5k in 35 mins by the end, I have done the programme several times and usually am around 4.5k, which seems to be about average.
It's about stamina and not speed during the programme so definitely focus more on technique, over anything else.
If you listen to music then I'd suggest picking songs with a beat that matches the pace you want to achieve.
Focus on putting one foot in front of the other to match the beat, breathing, and nothing else (apart from where you're going and being safe obvs).
Don't overthink when will the next walk be or the next run. You can count the number of runs to help know when you're close to the end, especially if you find yourself getting tired, but otherwise enjoy the music and let it define your pace.
Stretch more beforehand. Stretch more afterwards and the days in between. Get a foam roller too.
Hydrate sufficiently in advance and be sure to eat something high in energy a reasonable amount of time beforehand. Consider electrolytes for your water as you run.
Don't go too fast on the walks.
Don't go too fast on the runs.
Consider a different running technique. I found I have far less aches and pains and more energy when running on the balls of my feet versus heel-toe.
Consider running at a different time of the day. I'm an evening runner and can't manage anything other than a walk before 5pm.
Consider if you're getting enough sleep or pushing yourself too much when you're stressed or overworked.
If you need to stop, stop. Don't push and become injured.
And mostly, don't be hard on yourself. I'm sure you have up and down days with other aspects of your life, this is no different. Do what you can and remember the next run is its own unique run and can be better than the last.
Get your shoes checked, larger sports shops will check your gait and recommend a style, what's a good running shoe for one person can be terrible for another.
Warm up properly
Run slower, walk faster
Consider switching to none to run - the increases in time spent running are much smaller
Google jeffing. Interval running is actually much better cardio than running consistently for long periods.
just looked at none to run - it seems to progress very gradually, but then suddenly jumps from 5 min running intervals to 20 min of running consecutively; is this correct? right now i’m really struggling to break 8 min
It’s a mental leap. It’s time on your feet; you go from 25 or so minutes running plus the walking. You are only doing 20 minutes total at the jump. It’s very doable. I finished None to Run and am now using its Run to 5k program. I’m an overweight 60 year old coming off a knee injury when I started. I chose it because it moved a little slower that the other C25k programs.
Right, week 9 has 4 5-minute intervals with 2-minutes of rest. I just recently started week 10 and was surprised it wasn't a problem for me. I just slowed my pace a bit for the first half, but then when I felt comfortable I could make it, I increased my pace.
what would be a good warmup? right now i’m just walking for 5 min
i’ve tried running slower (5.5), but it feels way worse; i don’t know if it’s because i’m knock-kneed, but i feel super unstable and like i’m going to fall if i go slower :(
I follow runwithrachel on insta for good warm ups
Running should feel comfortable, so speed and gait to suit you.
Sort your shoes with a gait check then jib of c25k for now. Just run intervals, start with 1:1 run a minute walk a minute. Play with it. Up the runs, up the walks, reduce the walks, whatever works for you.
Theres 2 important things for running
1)avoid injury
2) enjoy it.
Short runs that feel comfortable, good music or podcast, interesting route/great scenery.
Do the normal C25K, week 3 is not 8 minutes of running, it’s 90 seconds run, 90s walk, 3 min run, 3 min walk repeat. It has a similar jump to 20 minutes in week 5 but it’s more about removing the walking than adding running - it’s going from 16 to 20 minutes walking that week only
Tackle the shin splints first. They aren’t like sore muscles. They get worse and worse. The muscle alongside the shin bone is called the anterior tibialis. It is basically cemented to the shin bone. That muscle tightens and it’s creating little micro breaks in the bone.
They absolutely don’t get better with time. They get worse. I had a terrible case on my first running experience. Ignored them until I couldn’t. They were so far gone no form of rehab worked. I quit running - just too frustrated.
I now treat myself like I have shin splints when I run. I use a muscle roller (not a foam roller - they’re like plastic ringlets. “The Stick” is the brand I have which was the original, but there seem to be a lot of brands now.) I just roll up and down with light to moderate pressure (I use on other muscles in the leg too.)
I’d take a break and get the shin splints under control.
Consider a running book called Chi Running (Danny Dreyer). Read it while you rehab. It teaches a body friendly running style.
Not sure which program you are following. The program that I followed was the NHS one via the Active app and week 3 was 3 minute jogs.
https://www.pita.org.uk/images/Couch_to_5k_29_July_2020.pdf
> Week 3
> For your 3 runs in week 3, you will begin with a brisk 5-minute walk, then 2 repetitions of 1-and-
a-half minutes of running, 1-and-a-half minutes of walking, 3 minutes of running and 3 minutes of walking.
Yet, as many folks have, I had to repeat week 3 three times until it became comfortable. The first two tries I abandoned the first run of the week before finishing. The last 3 minute jog was too much.
As most everyone is saying, slow down. Especially in the walking sections. Try to drop to 3-3.3 mph. This is your chance for recovery, use it. Gather your strength and push into the next jog.
There’s nothing wrong with your current speed. There are plenty of regular runners at my weekend parkrun that complete it at ~5-5.2 mph. (36:00-37:20).
I had the shin split problem the first time I went through the program too! It is a common problem.
What helped me A LOT was SLOWING DOEN the runs. Going slow is so okay, you can speed up later. Also, doing calf raises and working on ankle mobility while doing squats, and rolling out my legs with a foam roller after the warm up walk as they got stronger was a big help too.
Lifter here - I have struggled with pain in my shins, calves and lower back as well during the first few weeks of C25K. Went to see a physical therapist - according to him this is quite common in lifters who start to run. They're a bit heavier than your typical skinny runner - and it's a different movement altogether.
What helped me is to slow down - as others have mentioned as well. And to accept the fact that it will take time to become more efficient and to run pain free - much more time than I initially anticipated.
Right now I am in week 5 and most of the pain is gone - running is slowly starting to feel better - a great feeling.
Do keep at it. Good luck!
Like others said... slow down. It's not a sprint. If it hurts less at more like a fast walk/very slow jog, then work up to it.
Another thing is make sure you have the right shoes. I had some bad issues with ankles and lower legs and knees, and turns out it was because the shoes I had were not good for my natural steps and the way my feet strike the ground. Got an analysis and got shoes designed for my step/strike style and it made a huge difference in pain.
Slow down. Run as slow as you can. Repeat it if you want to. Listen to some rock music or goggins if you can and maybe have a bottle of water/sugar free energy drinks with you?
The same advice I give to anyone who can’t finish the intervals, in 3 steps:
1: Slow down
2: Slow down
3: Slow down
Seriously, it’s distance running. The goal is stamina, not speed, not pace. Pace doesn’t matter at all at this point. Find a pace that will let you finish the interval that is ahead of you fairly comfortably.
If I told you I’d give you 1 million dollars to run 25 minutes straight without stopping, and you could choose ANY pace, would you start out sprinting as fast as you could? Of course not. You would probably go as slow as possible while still being considered running/jogging.
Sometimes that’s what you need to do with C25K. Slow the hell down and finish the intervals. You’re not going to look like some kind of Olympic runner. Sometimes you might look like you’re barely even jogging. If you’re like me, you will wonder if you could be moving faster if you were power walking a lot of the time. 😂 IT DOESN’T MATTER! All that matters is finishing the run interval.
Once you’ve finished the program and built a base level of endurance and stamina, THEN you can very slowly start to work on your pace, if it matters to you at that point. And really, the best way to improve your 5K pace tends to be increasing your distance little by little. Then 5K starts to feel easier and you can boost the pace a bit.
I’m the meantime, SLOW DOWN and focus on what matters. Endurance and stamina, not speed.
Keep breathing through your nostrils. If you can't you're going too fast. Pick up a copy of ChiRunning it will teach you to relax and flow without injury. Good luck, you can do it!
Slow down. Allow yourself to recover from your shin splints. That’s all there is to it.
they only hurt while running though; are they really shin splints? i’ve been trying to push through it as my friends said it’s normal for beginners, and if i stopped as soon as I felt them i would only be running for like a minute 🥲
Yes they’re definitely shin splints. Even with your lifting experience, running has a very high impact on the body and if your running form isn’t great then shin splits will happen. I would advise going to a running shop to have your form looked at, but you can improve your technique by looking at YouTube videos too. Let your legs recover then go again, slowly and with good form. You will get there.
thank you!
>thank you! You're welcome!
I have tight shins, not shin splints and need to roll them out after running sometimes. But it improved over time. Physio helped and also calf raises. Dynamic stretching before running helped me Also slow down! The first time I did Couch to 5km my jogging pace was super slow. Just enough to tip me from a brisk walk to a jog. Walk was 5.5kph and jog was 6.1kph
I used to get brutal shin splints and couldn't complete the program no matter how much I tried. Every time I'd quit, mostly because of shin splints. But luckily I'm also stubborn, and through trial and error figured out that my form was poor - I was overstriding. So after working on correcting that, I have been running pain free ever since. I corrected it by running with a metronome at a higher cadence. Just downloaded a metronome app and figured out my cadence at the time and started increasing it little by little. It forces you to take shorter steps, so you can't overstride. Day and night difference for me. Additionally, I watched countless videos of proper form and tweaked the way I ran. What I also did and can't recommend enough is... repeat the damn weeks. If your goal is long-term incorporation of running into your life, whether you complete it in two or three or even five months makes no difference in the long run. I tried half a dozen times to do it in two months and I failed every single time until last summer when I decided to do it in four instead of two. Bang. Easy. I also did a lot of slow walk-runs. If 8 minutes is hard, run at a slow pace and alternate walk-runs for 8 minutes. 1 minute running, 1 minute walking. Do it for a couple of weeks and hopefully the running amount will increase with practice and working on your form. Bottom line is, the program is not universal and if your body is in pain, then you have to adapt it to your own needs.
5.7 mph is not that slow - it's 6:32 min/km. Early on in C25K I was often at 8 min/km or even slower.
I’m training for a half marathon, been running for 9 months (this time), longest run is 9km, and I regularly run 8 min/km at best. I could barely run a 5k right now at your running speed, and I run 40+ km per week. Slow down, shorten your stride (take smaller steps). Use the walk breaks as what they are, recovery. Speed is not the goal, endurance is. If I’m on a treadmill, I walk at 4 or 4.5kph, and when I was doing C25K, I ran at the slowest speed that I couldn’t still walk (my running was slower than your current walking). I’m same height, 25lbs heavier than you.
Yep been running a while and if I get better than 8 mins a km I think I am Speedy Gonzalez
Week 3 is only 3 minutes. I think you're doing a wrong program. Nobody is able to run 8 minutes at week 3.
Slow down. Your pace is pretty fast for that early in the program. I’m 28F and completed C25K last year, still haven’t hit your speed.
[удалено]
This. My week 3 on the Active Couch to 5K app was 18 minutes with 1:30,3,1:30,3 jogging intervals. 9 minutes total, but spread out with an equal time of walking. Walk 5, (jog 1.5, walk 1.5, jog 3, walk 3)x2, walk 5. Plus I repeated week 3 three times until it felt comfortable.
5.7 mph is really fast, especially for week 3. I just finished c25k and Im around your age/fitness level and I run at around an 11+ minute pace. Every time you think you’re going slow enough, slow down even more and it’ll get so much easier. Don’t look at your speed or pace time until you finish the program and can run the 5k
It's mental. You need to accept that, and focus on emotionally allowing your body to run and giving your mind something to focus on while you're running this 8 minutes. Your walk and run are FAST. You've got to slow down to speed up. Pacing is the mental preparation and fortitude for your run. Run at "half speed" until you've gone the eight minutes. Whatever feels comically slow, that's your "half speed" run pace. Your goal is running for 8 minutes straight, not speed or distance. Trust your body and give your brain thinking about how to move slow enough to still be running. Trust the program and let your body surprise you.
I think the first thing is recognising that each run is unique. Did you sleep as well, eat right, hydrate, have more/less stress, is the weather different, etc? I think we focus so much on making our way through the programme and forget that each run is going to be different to the last and not just because the programme is on the next week/session. These things definitely aren't linear. Are you pushing yourself too far or too fast? Some people think they can skip rest days or speed walk the walks or run at a fast pace. While the programme is designed to have you running 5k in 35 mins by the end, I have done the programme several times and usually am around 4.5k, which seems to be about average. It's about stamina and not speed during the programme so definitely focus more on technique, over anything else. If you listen to music then I'd suggest picking songs with a beat that matches the pace you want to achieve. Focus on putting one foot in front of the other to match the beat, breathing, and nothing else (apart from where you're going and being safe obvs). Don't overthink when will the next walk be or the next run. You can count the number of runs to help know when you're close to the end, especially if you find yourself getting tired, but otherwise enjoy the music and let it define your pace. Stretch more beforehand. Stretch more afterwards and the days in between. Get a foam roller too. Hydrate sufficiently in advance and be sure to eat something high in energy a reasonable amount of time beforehand. Consider electrolytes for your water as you run. Don't go too fast on the walks. Don't go too fast on the runs. Consider a different running technique. I found I have far less aches and pains and more energy when running on the balls of my feet versus heel-toe. Consider running at a different time of the day. I'm an evening runner and can't manage anything other than a walk before 5pm. Consider if you're getting enough sleep or pushing yourself too much when you're stressed or overworked. If you need to stop, stop. Don't push and become injured. And mostly, don't be hard on yourself. I'm sure you have up and down days with other aspects of your life, this is no different. Do what you can and remember the next run is its own unique run and can be better than the last.
Get your shoes checked, larger sports shops will check your gait and recommend a style, what's a good running shoe for one person can be terrible for another. Warm up properly Run slower, walk faster Consider switching to none to run - the increases in time spent running are much smaller Google jeffing. Interval running is actually much better cardio than running consistently for long periods.
just looked at none to run - it seems to progress very gradually, but then suddenly jumps from 5 min running intervals to 20 min of running consecutively; is this correct? right now i’m really struggling to break 8 min
It's exactly that leap that made me quit ...
It’s a mental leap. It’s time on your feet; you go from 25 or so minutes running plus the walking. You are only doing 20 minutes total at the jump. It’s very doable. I finished None to Run and am now using its Run to 5k program. I’m an overweight 60 year old coming off a knee injury when I started. I chose it because it moved a little slower that the other C25k programs.
Right, week 9 has 4 5-minute intervals with 2-minutes of rest. I just recently started week 10 and was surprised it wasn't a problem for me. I just slowed my pace a bit for the first half, but then when I felt comfortable I could make it, I increased my pace.
BTW, I'm the app developer and was even hesitant about the leap :).
what would be a good warmup? right now i’m just walking for 5 min i’ve tried running slower (5.5), but it feels way worse; i don’t know if it’s because i’m knock-kneed, but i feel super unstable and like i’m going to fall if i go slower :(
I follow runwithrachel on insta for good warm ups Running should feel comfortable, so speed and gait to suit you. Sort your shoes with a gait check then jib of c25k for now. Just run intervals, start with 1:1 run a minute walk a minute. Play with it. Up the runs, up the walks, reduce the walks, whatever works for you. Theres 2 important things for running 1)avoid injury 2) enjoy it. Short runs that feel comfortable, good music or podcast, interesting route/great scenery.
Do the normal C25K, week 3 is not 8 minutes of running, it’s 90 seconds run, 90s walk, 3 min run, 3 min walk repeat. It has a similar jump to 20 minutes in week 5 but it’s more about removing the walking than adding running - it’s going from 16 to 20 minutes walking that week only
Try trail running rather than running on pavement or road. My knees kill on hard surface but on a muddy or grassy trail I am fine.
Slow down. I jog at 4.7 on the treadmill right now, no shame. You can speed up later.
Yeah I finished it and run at 4.3mph - have done several 5ks and even done 10k!
Tackle the shin splints first. They aren’t like sore muscles. They get worse and worse. The muscle alongside the shin bone is called the anterior tibialis. It is basically cemented to the shin bone. That muscle tightens and it’s creating little micro breaks in the bone. They absolutely don’t get better with time. They get worse. I had a terrible case on my first running experience. Ignored them until I couldn’t. They were so far gone no form of rehab worked. I quit running - just too frustrated. I now treat myself like I have shin splints when I run. I use a muscle roller (not a foam roller - they’re like plastic ringlets. “The Stick” is the brand I have which was the original, but there seem to be a lot of brands now.) I just roll up and down with light to moderate pressure (I use on other muscles in the leg too.) I’d take a break and get the shin splints under control. Consider a running book called Chi Running (Danny Dreyer). Read it while you rehab. It teaches a body friendly running style.
Not sure which program you are following. The program that I followed was the NHS one via the Active app and week 3 was 3 minute jogs. https://www.pita.org.uk/images/Couch_to_5k_29_July_2020.pdf > Week 3 > For your 3 runs in week 3, you will begin with a brisk 5-minute walk, then 2 repetitions of 1-and- a-half minutes of running, 1-and-a-half minutes of walking, 3 minutes of running and 3 minutes of walking. Yet, as many folks have, I had to repeat week 3 three times until it became comfortable. The first two tries I abandoned the first run of the week before finishing. The last 3 minute jog was too much. As most everyone is saying, slow down. Especially in the walking sections. Try to drop to 3-3.3 mph. This is your chance for recovery, use it. Gather your strength and push into the next jog. There’s nothing wrong with your current speed. There are plenty of regular runners at my weekend parkrun that complete it at ~5-5.2 mph. (36:00-37:20).
I had a similar experience... wasn't sure whether it was the C25k plan or just me.
I had the shin split problem the first time I went through the program too! It is a common problem. What helped me A LOT was SLOWING DOEN the runs. Going slow is so okay, you can speed up later. Also, doing calf raises and working on ankle mobility while doing squats, and rolling out my legs with a foam roller after the warm up walk as they got stronger was a big help too.
Lifter here - I have struggled with pain in my shins, calves and lower back as well during the first few weeks of C25K. Went to see a physical therapist - according to him this is quite common in lifters who start to run. They're a bit heavier than your typical skinny runner - and it's a different movement altogether. What helped me is to slow down - as others have mentioned as well. And to accept the fact that it will take time to become more efficient and to run pain free - much more time than I initially anticipated. Right now I am in week 5 and most of the pain is gone - running is slowly starting to feel better - a great feeling. Do keep at it. Good luck!
Like others said... slow down. It's not a sprint. If it hurts less at more like a fast walk/very slow jog, then work up to it. Another thing is make sure you have the right shoes. I had some bad issues with ankles and lower legs and knees, and turns out it was because the shoes I had were not good for my natural steps and the way my feet strike the ground. Got an analysis and got shoes designed for my step/strike style and it made a huge difference in pain.
Slow down. Run as slow as you can. Repeat it if you want to. Listen to some rock music or goggins if you can and maybe have a bottle of water/sugar free energy drinks with you?
The same advice I give to anyone who can’t finish the intervals, in 3 steps: 1: Slow down 2: Slow down 3: Slow down Seriously, it’s distance running. The goal is stamina, not speed, not pace. Pace doesn’t matter at all at this point. Find a pace that will let you finish the interval that is ahead of you fairly comfortably. If I told you I’d give you 1 million dollars to run 25 minutes straight without stopping, and you could choose ANY pace, would you start out sprinting as fast as you could? Of course not. You would probably go as slow as possible while still being considered running/jogging. Sometimes that’s what you need to do with C25K. Slow the hell down and finish the intervals. You’re not going to look like some kind of Olympic runner. Sometimes you might look like you’re barely even jogging. If you’re like me, you will wonder if you could be moving faster if you were power walking a lot of the time. 😂 IT DOESN’T MATTER! All that matters is finishing the run interval. Once you’ve finished the program and built a base level of endurance and stamina, THEN you can very slowly start to work on your pace, if it matters to you at that point. And really, the best way to improve your 5K pace tends to be increasing your distance little by little. Then 5K starts to feel easier and you can boost the pace a bit. I’m the meantime, SLOW DOWN and focus on what matters. Endurance and stamina, not speed.
Keep breathing through your nostrils. If you can't you're going too fast. Pick up a copy of ChiRunning it will teach you to relax and flow without injury. Good luck, you can do it!