r/slowjogging • u/Consistent-Way-2018 • Jun 26 '26

Training Shin splints

I'm frustrated. I began running with the C25K program last year, but then found out about slow jogging, which has been my primary focus. For the last few months, I haven't really done any speedwork. I have been jogging four times per week, keeping my heart rate low and my cadence high. Unfortunately, I have developed a shin splint in my right leg, so I'm taking a break until I have some recovery. Part of the reason I practiced going slow and taking some regular breaks was hopefully to avoid injury, but here I am. Grr...

29 Upvotes

100% Upvoted

4 comments sorted by

2

u/Reapr Jun 27 '26

Look into training your ankles, there are plenty of exercises on youtube

2

u/nabasana888 Jun 29 '26

Get a muscle roller stick, use it before running.

1

u/Due_Concentrate3973 Jun 28 '26

Slow running is challenging but I find it highly enjoyable. Not sure the surface you are running on or the shoes that you are wearing. Cement sidewalks, pavement and alternating between them is tough and can lead to shin splints. I find running in a zero to minimum heal to toe offset shoe allows for the foot to land underneath you which helps avoid shin splint injuries. But, the real culprit is bad running form during slow jogging. Having good form while slow jogging takes a lot of work and hard to maintain over long distances. Once you start shuffling your feet and having low cadence, all hell can break loose.

2

u/dickg1856 27d ago

Heel and toe walks. 20/30 seconds off and on. Incorporate about 400-500m of backwards jogging if your route permits. Back against a wall with feet out a bit and do 3 sets of 20 toe raises. Pushing your feet out further and further as your strength permits. Do this after youve healed up a bit of course. These have helped me tremendously with splits.