I’ve had ongoing (a year plus) shin pain issues and earlier this month I got sick of suffering every day so I decided to take time off. I’m now going on two weeks with no running, just swimming and using an elliptical machine. I went and saw a doctor who ruled out a stress fracture/reaction and said they were just shin splints. He said I could start running whenever I wanted to, which is always something you want to hear. My shins used to hurt to press on, when going up/down stairs, or jumping up and down. They no longer hurt, which is obviously good. I have been doing stretches to strengthen my calves and ankles pretty much every day.
So my question is: how should I get back to running? Before I got injured I wasn’t running too much—about 30mpw for winter maintenance. I know I have to run slow to begin with, I just don’t know much or little to do and for how long. I’ve heard of the rule of “plus 2†which seems like a decent idea. (Start with a 10min run and add two minutes every day. Or subtract two if you feel any sort of pain/discomfort)
I am also fine with taking more time off. I had mentally prepared myself for taking 6 to 8 weeks off before I saw the doctor, so when he said I could start whenever, I wasn’t sure what to think.
I have some races coming up this summer—5k and half marathon (or two). And full marathon in October. So overall I’m not in a huge rush either to get back to running. I just want to be healthy again.
Any info or ideas would be appreciated