Start C25K

missana221

So I am starting C25K tomorrow and I have some questions
1. How do you prevent shin splints (dont know if I spelled it right)
2. How do you time the "intervals"
THanks

asilmegan34

Congrats on starting the program. I started a couple months ago and today I ran 3.5 miles!

Shin splints really depend on your foot type and what shoe you have. Someone with high arches gets them really bad. You should go to a running store. You might pay 75-125 but they are realllly worth it.

Do you have a smartphone? If so, for 2 dollars you can download the C25K app and all you have to do is select the week and it will tell you when to run/walk.

journeytoahealthy51

I have a smart phone that I downloaded the app on. Before I did that, I just wore a watch, and kept track of the time. That was a major pain! As far as shin splints: wear good shoes, and follow the program. If you overdo it, you will hurt yourself, but if you follow the program, it eases you into it. Good luck!
PS--I just finished Week 9, Day 2. One more run, and I am DONE!!!!!!!!!!!!

Saksgirl1

1. Buy good running shoes
2. I use an app on my phone that tells me when to run and when to walk (it's FAB!)

Good Luck!!!

KBjimAZ

If you have a smart phone, there is a c25k app with timers and everything as a part of it. I use a stopwatch. As you go along you wont have to look at it so often, you'll know when you are close to your times.

As for shin splints, stretch well before and after concentrating on ankles and calves (this works for me anyway). Also, try to be more on your toes than on your heels when running, again, that's what works for me.

OneBryteSmile

I have links in my MFP C25K group blog (see my signature below) to shin exercises and stretches and also links to podcasts and info on apps. I love the C25K program. I just finished week 3 today!

Kimbie500

First, congrats on making a commitment to this!!

I'm on C25k W6 - just finished D1 about an hour ago. Went from struggling to do the 2 minute intervals to 20 minutes straight on Wednesday. It's a great program.

Regarding timing the intervals, I've got an app on my smart phone that plays a tone when it's time to change pace. Mine's called C25k lite and it was free. Very basic but all I need. If you don't have a smart phone, there are free mp3s you can download. I did a quick search and found a few on this page http://www.c25k.com/

Re the shin splints.... I tried running in running shoes the professional running store folks put me in and got bad shin pain every time. Tried stretching before and during. Bought a hard plastic roller that looks like marshmallows on a tube and rolled all the major muscles on both legs before heading out. Still hurt. Finally when I switched to barefoot shoes (Vibram FF) I was able to run pain free. I still don't run on pavement (waiting until I lose some more weight) and I spent several weeks walking in them before I started even attempting to run, but I think they are what lets me run without shin pain. I understand shin splints are due to overly tight calf muscles. Mine are a bit overdeveloped from horseback riding, so your results may vary... I'd suggest you start out with appropriate footware, walk a bit to warm up, and stretch those calves a bit before you start your C25k training session.

Best of luck !! You can do it!

allybally6

Hey I just started today.
1. Regarding shin splints when I used to run track I remember icing my shins after practice and it usually helped.
2. Also the c25k by bluefin is great!
3. Good luck!