So I have to start running again, not because I want to, but because I'm joining the military and I need to do it so that I can pass the fitness test. I have every other part of the test down so I'm not worried about it (pushups, situps, pullups).
Basically since I've tried to start running again I've gotten horrible shin splints, worse then I ever have. And I've ran dozens of 5k's, did track/ cross country in high school, ran 12 mile races before, etc. These are to the point that afterwards the pain is so much that my legs are giving out on me, and my times are getting worse.
I expected this to an extent, because since my last race last September (the tough mudder run), I have jumped up in weight by nearly 50 pounds after hitting the gym and eating properly. So I'm assuming that a good reason I'm having such pain is because my body is not used to running with this extra mass, and on top of that I don't have good running shoes right now (I'll be trying to buy some soon).
The pain today started after the first 100 meters of my mile run, and I'd like to be able to get back up to around 3 or 4 miles every other day at a decent pace. Can anyone give me some workouts I could do for cardio to get myself running on all cylinders when it comes to longer distances?