Shin splints are pain along the shinbone that often shows up in beginners when they ramp up their training too quickly. It's one of the most common running injuries, but it's entirely possible to avoid it if you go about things carefully and mindfully.[1]
The main risk factors include a rapid increase in the duration, frequency or intensity of your workouts, unsuitable footwear and running on hard surfaces. These factors overload the calf muscles and tendons, which is exactly what leads to this injury.[1]
Фото: RUN 4 FFWPU
- Increase your training load gradually — by no more than 10% per week.
- Choose comfortable, well-cushioned shoes and replace them every 560–800 km.
- Add strengthening exercises for your legs, shins, feet, hips and core.
- Alternate running with lower-impact activities — swimming, cycling or walking.
The run-walk method, for example using the plan from a 5K training program, lets your body adapt without overload. It lowers the risk of injury and makes your progress smooth and steady.[3]
Technique errors — such as overstriding, landing on your heel, or weak hip and core muscles — can add to the strain on your shins. It's important to run with short strides, aiming for a higher cadence, and to build up the strength of your stabilizer muscles.[2]
A little soreness at the start of a run is a yellow flag: you can keep going, but pay close attention to how you feel. Pain that gets worse during or after a workout, especially with swelling, is a red flag that calls for rest or a switch to cross-training.[2]
If you're a beginner, start with walking, then move on to walking with short jogs — for example, 5 minutes of walking and 1 minute of running, gradually lengthening the running intervals.
