Knee and shin pain when running

Dazzler21 wrote: »

Hey, You may be able to tell I am a runner by my profile pic.

This recommendation starts with visiting a proper running shop to get your gait, strike and stride assessed. Once that is done, they'll recommend a shoe for you... If you say you don't care about the brand, they will give you the BEST shoe for you.

Reduce to fast walks until the shins ease off, then start from scratch.

Then follow this:


Week one
Begin with a brisk five-minute walk, then alternate 60 seconds of running and 90 seconds of walking, for a total of 20 minutes.

Week two
Begin with a brisk five-minute walk, then alternate 90 seconds of running with two minutes of walking, for a total of 20 minutes.

Week three
Begin with a brisk five-minute walk, then two repetitions of 90 seconds of running, 90 seconds of walking, three minutes of running and three minutes of walking.

Week four
Begin with a brisk five-minute walk, then three minutes of running, 90 seconds of walking, five minutes of running, two-and-a-half minutes of walking, three minutes of running, 90 seconds of walking and five minutes of running.

Week five
There are three different workouts for this week, which are:
Workout one: a brisk five-minute walk, then five minutes of running, three minutes of walking, five minutes of running, three minutes of walking and five minutes of running.
Workout two: a brisk five-minute walk, then eight minutes of running, five minutes of walking and eight minutes of running.
Workout three: a brisk five-minute walk, then 20 minutes of running, with no walking.

Week six
There are three different workouts for this week, which are:
Workout one: a brisk five-minute walk, then five minutes of running, three minutes of walking, eight minutes of running, three minutes of walking and five minutes of running.
Workout two: a brisk five-minute walk, then 10 minutes of running, three minutes of walking and 10 minutes of running.
Workout three: a brisk five-minute walk, then 25 minutes of running with no walking.

Week seven
Begin with a brisk five-minute walk, then 25 minutes running.

Week eight
Begin with a brisk five-minute walk, then 28 minutes of running.

Week nine
Begin with a brisk five-minute walk, then 30 minutes of running.

Tips on progression

The programme is designed for beginners to gradually build up their running ability, so that they can run 5K without stopping.

The pace of the nine-week running plan has been tried and tested by thousands of new runners, so you can trust the programme.

You can, however, repeat any one of the weeks until you feel physically ready to move on to the next week.

Structure is important for motivation, so try to allocate specific days of the week for your runs, and stick to them.

Rest days are critical. A rest day inbetween each run will reduce your chance of injury and also make you a stronger, better runner.
Resting allows your joints to recover from what is a high-impact exercise and your running muscles to repair and strengthen.

Alternatively, you could do Strength and Flex on your rest days. This is a five-week plan designed to improve your strength and flexibility, which will help your running.

Some new runners starting the programme experience calf pain or sore shins (sometimes known as shin splints).

Such aches can be caused by running on hard surfaces or by running in shoes that do not have enough foot and ankle support.


Always do the the five-minute warm-up walks as instructed before each run, and check that your running shoes are offering good support.