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SPARK_COACH_JEN's Photo SPARK_COACH_JEN Posts: 67,129
7/28/15 1:36 P

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You could just do 5 minutes of walking before and after your run as a warm up and cool down. Just something to get your blood pumping and then to let your heart rate come back to normal gradually.

Coach Jen

"You may have a fresh start any moment you choose, for this thing that we call "failure" is not the falling down but the staying down." Mary Pickford

"No matter how slow you go, you are still lapping everyone on the couch."
THISFITCHICK's Photo THISFITCHICK SparkPoints: (0)
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7/28/15 12:15 P

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Thank you both!!

What do you recommend for a warm up? I haven't been doing one, wasn't sure what to do! What should I do for a cool down, too??

Also, I love the idea of the alphabet stretch and am trying to picture it. Are your legs crossed in front of you and are you focusing on making the letters with your whole foot being led by the big toe? Attempting to figure it out now in my office and it looks awesome! ;P

"Talk Does Not Cook Rice." -Chinese Proverb

"What saves a man is to take a step. Then another step. It is always the same step, but you have to take it."
-Antoine De Saint-Exupery


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FIT4GOOD3's Photo FIT4GOOD3 Posts: 1,805
7/28/15 11:43 A

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I've had this problem in the past as well. A longer warm-up and new shoes have usually been the solution. Sometimes it has been a matter of the shins adapting to the impact, and it has resolved over time. Last time I did this program, I did find week 3 to be a bit of a bump up in demand on the body.

A running coach once taught me an exercise for the shins that seems to help. I sometimes add it at the end of my stretches after the run when the muscles are warm. The idea is sit on a chair, cross your legs, and draw the alphabet (capital letters) in the air with your toe, making the letters as large as possible without moving your leg. Once both legs have completed the alphabet, it's nice to give the shins a good rub to bring the circulation into those muscles.

Hope that helps!

"Love is better than anger. Hope is better than fear. Optimism is better than despair." Jack Layton

"Courage, my friends. It's never too late to build a better world." Tommy Douglas


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SPARK_COACH_JEN's Photo SPARK_COACH_JEN Posts: 67,129
7/28/15 10:49 A

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Are you wearing good shoes that fit properly and aren't worn out? Are you doing a warm up before your workout? Both of those things will help prevent injury.

Coach Jen

"You may have a fresh start any moment you choose, for this thing that we call "failure" is not the falling down but the staying down." Mary Pickford

"No matter how slow you go, you are still lapping everyone on the couch."
THISFITCHICK's Photo THISFITCHICK SparkPoints: (0)
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7/28/15 10:30 A

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I'm on week three now and ever since the start have felt a little tender in the shins. Last night on my run I felt a sharp pain in my achilles, but it went away when I changed my stride. I would like to prevent injury, what thoughts do you have to do that? It has been awhile since I ran but I'm keen to keep it up. :) Thanks!

"Talk Does Not Cook Rice." -Chinese Proverb

"What saves a man is to take a step. Then another step. It is always the same step, but you have to take it."
-Antoine De Saint-Exupery


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