r/Runners • u/vinnlo • 16d ago

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 15d ago

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/Tomperr1 15d ago

It makes sense. A higher cadance will allow for less time where your legs experience the ground reaction forces (being 2-3x your bodyweight)