C25K Day 1: fail!

AmberStarr_87

Made it through the first 4 rounds of day one.. Then I got the most excruciatingly painful shin splints I have ever had. I've always walked 1-2 miles a day. Never ran it though! Should I redo day one tomorrow? I walked about 15 seconds longer than the 90 second prompt for the last 3 intervals. Any advice?

amybg1

Take however long you need off, warm-up and cool down properly, make sure to stretch especially post-workout, strengthen your core and legs if you know you have weak muscles. Did you get properly fitted for shoes? If not go do that before you go out running again and use ice and NSAIDS as required

debubbie

I would wonder about the shoes you are wearing, the type of surface that you are running on, and what stretches you are doing to help prevent shin splints because they could be contributing to the shin splints.

If you ran completed c25k today, you may should take at least a day's rest maybe more if your shins are still hurting. I am sure runners may have some additional advice that they could give you.

flabassmcgee

There's a C25K group here you should check out with TOOOOOONS of tips and help for starting out like you. I'm on week 4 and I never would have done it properly without that group!

Slasher09

ice it, rest it...next time you do it, run slower and switch up your stride.

brianpperkins

Shin splints are a repetitive use injury ... tibial stress syndrome. Muscular pain from a new workout does not necessarily equal shin splints.

merryberry99

Definitely take it slow and don't beat yourself up if you can't stick to their plan. You have to listen to your body, so if it's hurting, don't push it. I actually tweaked C25K when it got to Day 10 to make it a more realistic fit for my level of fitness. I'm sure some people would argue that it's a mistake, but I just want to ease into running...not make myself miserable or set goals I know I can't reach at the moment.

Burt_Huttz

On day one of C25k?? How fast were you running?? It's supposed to be a very, very slow jog. The only way I can see you getting shin splints was pushing about 100 times too hard.

Program is to ease you into running.

LKArgh

If you were not running very very very slow, then this is the problem. If you are just beginning, the jogging intervals are supposed to be a very slow jog. If you were trying to sprint, it explains what happened. If you were going really slowly, almost down to walking pace, and still you felt in pain, then work on walking for a few weeks, before starting the c25k again.