Need Advice for a new runner training for a 10K...

Stretching and ice will help but I would take a look at your running sneakers. I had TERRIBLE shin splints in college. I went to a running store, had them look at how my foot hit the ground while running, and check which sneakers were the best for my foot/strike. I do a lot of research when I buy my sneakers now and haven't had shin splints in years. So I'd really start with questioning your sneakers and see if you can get some professional advice!

I'm not sure what Scheels is. Is that a running store or just an athletic store? I don't like to go to the people at places like ****s, Academy or Sports Authority only because I don't know if they hire runners to work the sneaker section. I'd bring those sneakers that you just bought to a running store and see if they can tell you. The people working in stores specifically for running are usually runners themselves. They're professionals. A lot of times they'll put you on a treadmill or take you outside and watch how you run and take everything into account. I love buying running sneakers but it ends up being quite a production. You find out that there are certain brands you can't run in, even if they boast the same exact things as another brand. But whenever I talk sneakers I always recommend a running store. Also, if the sneakers are OK, they probably have better advice for you than I do :-)

Shoes are number one - but if you had that sorted out, make sure you do walk/run breaks....one minute walking, 10 minute running SLOWLY! i had my PR in the 10km doing just that....It works...
make sure you do not overtrain - with shin splints, running 'through it is dumb, - it will lead to stress fractures, that will put you on the sideline for months....
good luck!

The most common reason for shin splints is trying to do too much too fast. Ice, ibuprofen & stretching and take a few days off then resume your training going a little shorter & a little slower. There are some stretches that you may find helpful at runnersworld.com

+1 at buying your shoes at a running specialty shop. Typically people with flat feet overpronate and usually a motion control shoe (which the Keyano is not) is recommended.

Stretching and exercises for shins are the only way I can keep running - just did my first 10K 2 months ago after a 15 year break from running and then 4 months of getting ready! Now I'm working on a half marathon and also training for my first triathlon.

Stretch - standing up, place the tops of your toes on the floor and lean forward, great stretch for the shins. I do this after every time I run and also sitting at my desk at work because it feels good and keeps them loose.

Exercise - sitting at desk, easy to do at work Hold legs out straight and use your feet to "write" the alphabet in the air.

Also, make sure your calves are stretched and strong. It's funny how sometimes one weak area causes pain somewhere else, ie, weak quad muscles will give you knee pain while running. Best of luck! Feel free to add me if you want! I run several times a week and also fight the little niggling pains that come along with it. It's worth it though for the heart health benefits and massive calorie burn!

Shoes and stretching! My favorite stretches for shin splints are sitting on the ground with feet in front and flex and point. And not just a little, as far as you can. Then on your back with one leg bent and the other in the air (or resting on the knee of the bent leg) write the alphabet with your big toe, then switch.

If the splints don't go away, look into compression socks or sleeves. I love mine! I don't have shin splints anymore, but when I did the compression socks were MAGIC!!

Good luck!! And remember not to increase your mileage too quickly, that can also lead to shin splints (or at least that is what "they" say :])

Ditto to what everyone else said. Also, on what type of surface are you running? If possible, run on a surface that has a little give - treadmill, dirt, track; not concrete. I had shin splints years ago and I don't think running on concrete caused the shin splints, but while I was getting over them, my coach recommended running on softer ground and it helped a little.

I too started running not long ago, some of the most helpful advice I was given:
Shoes, stretching (before and especially after), ice (after), and most importantly, work on proper form while running. There are a lot of videos online to show you how.

It'll get easier, just take it easy and rest your legs a lot. Slow easy paces worked better than alternating pushing hard, then walk, then pushing did for me. I found nice slow paced songs on jog.fm that I could walk or jog really slowly to, then kept upping the pace of my songs/jogs.

Good luck!

Go to a running store, not an athletic store. They didn't recommend a good shoe for you. I had major tendon issues in my left ankle when I first started. After letting that heal for six weeks (*sad*), I went to a running store and I have not had the problem since getting the right shoes.

However, as hard as it might be to admit, you might need a little rest time to let your muscles heal. They have to have that time or you will just do more and more damage as you run, even if you do go slowly. But don't dismay--even if you take a week off, you'll still be in pretty good shape for the run. Just stick to training slowly--don't push yourself harder than your training plan recommends.

And from your comment about running two days in a row, I suspect you might indeed be pushing yourself too hard. As a new runner, I hurt myself when I didn't take rest days. Every other day worked for me. Your muscles are still adjusting to running. Don't force them to damage themselves just to get through your distance. Take your time.

You can still do it, I have no doubt! The right shoes, and a little time to heal, and you'll be right back to it!