Countdown to 5K in 21 days

Photo by mikebaird.

If you're following the "Countdown to 5K in 30 Days," you have three weeks until your first 5K race. According to the Couch to 5K running program, you should be running about 2.5 miles (or 25 minutes) three times a week now.

Running 30 minutes or less three times a week doesn't usually stress the knees and tendons enough to cause injury, so it has hopefully been a "no pain, no pain" experience for you. On the other hand, beginners are frequently plagued by shin splints when they're first starting out. Here's what you can do to get fast relief so you can get back to your training.

What are shin splints?
Medial Tibial Stress Syndrome or Shin Splints is caused by inflammation of the muscles, tendons, and the thin tissue covering the tibia (shin bone) on the inside of the front lower leg.

What do shin splints feel like?
Pain or tenderness along the inside of the shin, usually about halfway down the shin (tenderness may extend to the knee). Pain is most severe at the start of a run, but may disappear during a run, as the muscles loosen up. This is different from a stress fracture, in which there is pain during weight-bearing exercise (running, walking, stair-climbing).

Why do beginners get shin splints?
Beginner runners are more susceptible due to the fact that their leg muscles have not been stressed in such a way before they started running. Other common causes include tight calf muscles, weak quadriceps, over pronation and dramatic increase in training.

How do I treat shin splints?

• Stop running, especially in the case of severe pain. If pain is mild, reduce training, and avoid downhill running.
• Take non-steroidal anti-inflammatory drugs, like ibuprofen, for 5-7 days.
• Apply ice to the shin area for 10 minutes every 2 hours (you can freeze water in a paper cup, then tear off the top edge of the cup, and use the frozen "shincicle" to ice and massage the shin at the same time).
• Self-massage, using arnica oil or an anti-inflammatory gel, along the inside of the shin to the muscle area only.
• Return to running gradually.
• Full recovery is usually between two to four weeks.

Is there a quick fix for shin splints?
Track coaches often recommend this "quick fix" to their competitive runners for temporary relief of shin splints:

Fill two large buckets with water up to the middle of your shin; one filled with ice water and one filled with room temperature water. Step into the ice water bucket so both shins are immersed in the ice water for 5 minutes, then step into the room temperature bucket for 5 minutes. Repeat for 4 minutes in each bucket, then 3 minutes in each bucket, 2 minutes in each bucket, and finally 1 minute in each bucket. Always start with ice and end with room temperature water."

How do I prevent shin splints?
Stretch the shin muscles, holding each stretch for 30 seconds, then relax slowly. Repeat stretches two to three times per day. Remember to stretch well before running, too.

Strengthen foot and calf muscles:
1) Place a weight around the foot, and move your foot up and down from the ankle, with no movement in the rest of the leg. Or use a partner to grasp the foot and provide manual resistance.
2) Band exercises. Anchor one end of an exercise band to a heavy object, such as the leg of a couch. Loop the other end around the foot. Move the foot up, down, and from side to side against the band's resistance to exercise different muscle groups.