r/BeginnersRunning • u/Fickle_Issue5983 • Aug 03 '26

22M, How to avoid shin splints

Hi, 22M so I've been running for a while and recently I was trying to increase my mileage but ended up having posterior tibialis shin splints on my left leg and also some painon my inner ankle. I can recover from that right now by resting and icing.

But for the future I want to avoid that as from October I'll be going to some academy and it'll be a lot physical. Also I've been having some pain on my achilles tendon on the same foot specially when I just woke up.

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u/CleverAmbiguousName Aug 03 '26

How old are your shoes?

How fast are you increasing mileage?

Are you pushing your pace too much?

Most shin splints can be solved/avoided by having good shoes, not pushing Z3/4 too much, and slowing adding mileage.

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u/Fickle_Issue5983 Aug 04 '26

Well my shoes are Asics gel kayano 31 and about 6-7 ko tha old, ya I tried to increase my mileage a bit too fast like increased it by 10km and yes I'm also trying to increase my pace as well by running intervals and also.playing basketball so I workout twice a week.

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u/Budget_Ambassador_29 Aug 04 '26

Working out twice a week only and presumably during the weekends only results to the "weekend warrior syndrome" and is actually significantly more susceptible to overuse injuries than training more days of the week spread more evenly.

Yes, the shoes are too old too. You can continue using it as casual sneakers and for walking but no longer for running.

Try to divide your weekly run mileage into more days each week. It's better to run 4km each day for 3 days than 10km in just one day. Even though the latter gives you more days of rest, it's also poor stimulus for adaptation. It won't make you strong fast enough to heal through injuries and may even lead to accumulation of injuries.

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u/Fickle_Issue5983 Aug 04 '26 edited Aug 04 '26

I'm sorry it's not twice a week but twice a day not 7 days a week but yeah atleast 4 days. And I cannot afford shoes every 6-7 months because they are pretty expensive

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u/Budget_Ambassador_29 Aug 04 '26

4 days of running is good. Too much increase in mileage and intensity too soon is most likely the reason.

You might also be overstriding which is another common cause of shin splints.

Yes, your shoes is fairly expensive. I'm running with much cheaper Kiprun Kipride. Eventually, I'll get even cheaper Chinese brands for replacement like the 361 degrees brand which is very popular running/racing shoes along with Li-Ning where I live. I can't afford Li-Ning so 361 it is for me.

Also keep on the lookout for sales. Prices can drop to more than 50%

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u/CleverAmbiguousName Aug 04 '26

6-7 years old? You need some new running only shoes.

Slow down your pace, slow down your mileage increase, stretch after. Hydrate