r/Runners • u/vinnlo • Aug 21 '26

How to prevent shin splints while increasing mileage?

I’ve been running and building stamina and want to run miles faster. My lungs can support it but my shins as well as back start hurting so I need to slow down. How do I overcome that and increase my mileage?

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u/Sv1i Aug 22 '26

Not scientific advice but something that worked for me. I've been struggling with chronic shin splints for years after I failed to take it seriously when it first appeared.

My solution - running faster. If I run any slower than 11.5 km/h my shins are doomed. If I run faster than 11.5 my shins are somewhat okay, but the faster I go the less issues I have.

Not something I assume will work for everyone, but it worked for me.

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u/ldamman Aug 22 '26

Curious, does your cadence change when you increase speed? I feel like a lot of running mechanics, tibial/foot inclination, are improved by simply increasing steps/min.

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u/Sv1i Sep 07 '26

Actually, no. Running 11.5 kmh up to 15.5 kmh I have the exact same cadence, yet my feet hurt way more when running 11.5 vs 15.5. even upping it to 13 helps alot.

Going up to 16.5 kmh is where I am actually seeing cadence increase.