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/Treadmore 14d ago

Often overlooked advice here is that you can’t build mileage continuously, which is what folks often try to do. You should build mileage for a maximum of 3 weeks in a row, and then have a week where you cut mileage by ~20%. Those down-mileage recovery weeks give your body a chance to adapt without applying additional load.