This thread could have been written by me. Same age, same situation. Never run much before but on c25k got to the running without stopping bit, realised I was fit enough to “enjoy” it or at least enjoy the achievement and bang, shin splints…. decent shoes, new etc, doctor said too much too soon.
I rested for 4 weeks but swam and cycled instead. Had a cold during this time so not much lost.
On returning to running I went straight back to a straight 5k with no probs. Shins fine. Tried to run on grass and woodland trails for the firs5 few runs. I’d been running on forest gravel tracks which I guess are as hard as pavement when it’s dry.
Just upped to 8 k last week (Friday) as felt good at the end of a 5 k. Felt a bit of a twinge in shins afterwards and on a 5 k on Tuesday I didn’t feel good. Completed my run but have been back on swimming since. Best not to overdo it.
I’m no expert but as far as 8 can see/ read, stretching doesn’t make much difference. The jury is out. Same with supportive trainers. Opinions change.
I think taking it easy and building strength gradually must be key. I’ve got no answer to tell you how to do that though. Be keen to find out. I’m 85kg and enjoying the faff free nature of running compared to cycling/ swimming.