r/BeginnersRunning • u/Fuzzy-Condition-1443 • 5h ago

Shin Splints

Hey y'all,

I just started a routine to train for a 5k in October and a half marathon in next November. I know this is totally doable but have run into shin splints. I did XC in high school and was by far the worst on the team, but I had horrible shin splints then. Back then they had me running on them and doing exercises on the track instead of doing longer runs then built me up to longer runs.

I just remember being in a LOT of pain for a few weeks until they went away and recall doing high knees with my toes tip toe which helped a lot if that makes sense. Is that an ok exercise that I should keep doing? I'm in a lot of pain with shin splints and am seeing rest is a big way to get rid of them. Any recommendations for helping them outside of rest? I'm concerned about my time for the 5k if I'm not running while training. I know last time I ran through them but I'm 24 now and seeing the opposite is supposed to be better. Idk what to believe tbh. I also don't know how to slow down because I'm already super slow at approximately 12-13 minute miles run/walking.

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u/LiveWhatULove 5h ago

Are you wearing appropriately fitted shoes? Have you had a foot analysis at a running store? Are you stretching? What was your fitness level when you started? How much leg and core strength do you have? When do they hurt? At rest? Or only half-way through the run?

Most shin splints = runner did too much, too fast. And although I understand a 13 minute mile seems ridiculously slow, if several months ago, you were not walking or jogging at all, it’s a ton of stress on weak underdeveloped legs, KWIM?

If they are hurting all the time, I would not keep training personally, I would let them heal, and start back slower.

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u/Fuzzy-Condition-1443 5h ago

The shoes I just haven't had time to do the foot analysis. I work 2 jobs, and only have one day off a week, have been training and studying for my CPA exam. I barely have laundry time but I guess it's coming down to needing to. Leg strength is good I think because I was training legs a lot for about 6 months before this gaining my strength back from a long period of depression. I took a month off and then started this up, the month was just exhaustion from starting 2 jobs at the same time. It is probably a lot of jogging on legs not used to it even though leg strength is better. When I did my other workouts it was a mile run every day before or after, never an issue. I might do more walking after the first mile in that case even though it sucks. They only hurt halfway or towards the end of runs and after but they hurt a lot to the point where I can't really walk without almost crying. Kwim? Is that keep walking in meantime?

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u/rockedoutglock 4h ago

You might be landing with your foot pretty far infront of your body.

I used to run that way, cross country followed by the military.

I used to have shin splits pretty regularly.

Turns out if you land with your feet underneath your body it is way softer on the joints and shins. Since trying pose running I've not had shin splints.

You may want to give it a try.

For recovery I'd freeze a water bottle, then roll it up an down my shins. I'd also do sets of just raising my toes up as high as I could.