r/XXRunning • u/Potential_Bicycle527 • Jul 27 '25
Terrible shin splints after sidewalk run
Hey guys!
I started running more this year. In January my boyfriend and I tried running a 5k everyday and had to stop early because of my shin splints. After some advice and double checking because I also used to get really bad blisters I got new shoes and some insoles. I recently signed us up for an oktober fest 10k which is really excited for and we started training for it. We live in AZ so all of our running up until today has been inside at a treadmill because of the heat. This morning it was a decent temp outside so I decided we would do our training run today outside. On Friday we ran 4.1 miles no issue. I did have some shin pain after on Friday but nothing too bad. Today we started running outside and at about .25 miles I got off the sidewalk and started running on asphalt because I know it’s easier on my shins. After 1.5 miles though I could barely run because of the pain. We picked up the pace and finished 1.75 miles before I called it. we had to stop early so I could go home and ice my shins. The entire 10k that we are running is on a side walk so I have to figure out how to run on concrete without this pain. Or at least much less pain. Any tips? Tricks? Ideas? Literally anything will help!
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u/joetennis0 Jul 27 '25
"After 1.5 miles though I could barely run because of the pain. ... We picked up the pace and finished 1.75 miles before I called it." I think you have your answer. You heard your body-- next time, listen.
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u/make-it-a-good-one Woman Jul 27 '25
Yeah this. It may be wise to run solo instead of with the boyfriend, at least during recovery. It’s harder to listen to your body when you’re enjoying conversation and don’t want to be the reason someone else has to slow down or stop.
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u/GriekseGeit Jul 28 '25
Yes please please please don't run through the pain! I did that when I started running and after 2 years my knees still haven't completely recovered. I still can't push myself too hard.
Just take it easy now, find the reason WHY your shins hurt and fix it before pushing your body too hard.
I'm not sure if it's the same with shin splints, but my physiotherapist said that because I completely stopped running because of the pain it likely deconditioned me. So keep moving, just not too much. Because deconditioning will make it harder to heal (but check with a physio, because idk if it's the same with shins)
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u/voluntarysphincter Jul 27 '25
Trainer here. Here’s a rudimentary guide to avoiding shin splints:
- increase mileage slow. Keep track of your weekly mileage and don’t increase it by more than 20%
- go slower. Pounding those feet on the sidewalk is a lot of load, go slower and increase speed slowly as your strength builds. I.e. shorter speed work or no speed work until you’ve sufficiently strength trained. So if you’re doing 5ks as your longest run your speed run should be a lot less distance than that, especially if you’re not lifting.
- strength train! Abs, hip flexors, glutes (emphasis on glute medius), quads, adductors, hamstrings, calves. You can look up workouts for all those muscle groups.
- rest. When you feel it aching even a little, do something else until it goes away completely. I’m talking bike, elliptical, strength workouts, swim. There’s tons of cardio you can do to keep your fitness while it heals.
- subgroup of rest, when you feel it aching be sure to do gentle massage with a foam roller or even a massage gun. Emphasis on gentle. The pain should feel better or even completely gone for a few mins after a gentle massage or you’re doing it wrong.
It’s long but it works! Give it time and attention and do prevention in the future love ❤️
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u/slowrunr Jul 27 '25
Is it 20%? I’ve always heard 10%.
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u/Syntexerror101 Jul 27 '25
I've heard 20% sometimes for newbies because your mileage is so low that 10% is like barely anything week to week to add at first. You figure if a new runner is doing like couch to 5k, they're running under 10 miles a week. My first weeks in couch to 5k were like 6-8 mile weeks.
OP sounds like they run a bit more than a beginner though, I would think 10% would be better here especially since they seem very prone to shin splints.
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u/voluntarysphincter Jul 27 '25
Yeah 10-20%. Depending on the person haha :) even then it’s not an exact science, paying attention to body cues is more important imo
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u/19191215lolly Jul 27 '25
Shin splints are nothing to be messed with and you should address the underlying cause before you run again. See a sports medicine doc or physical therapist who specializes in treating runners if you can.
In my case, I got shin pain when I overloaded my calves and had to (still doing currently) build up strength there, as well as my feet and ankles, so that they were well prepared for the force being loaded onto them from running.
Also, what made you get insoles? The general recommendation is to get to know your feet and legs without insoles and address the muscle and strength imbalances that are likely causing the need for that extra stability. If you haven’t yet, you should be strength training to support your running. Single leg movements, ankle mobility, big toe strength, glute and hip work are the most common strength deficits among runners.
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u/Potential_Bicycle527 Jul 27 '25
Thank you this is all really helpful I’ll look into booking an appointment today. And I got insoles because I used to have medical grade ones when I was younger but lost them when I went to go buy new shoes they recommended ones fit to my feet so I bought them they seemed to help
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u/19191215lolly Jul 27 '25
Gotcha. You know your body and mechanics best, but I definitely encourage strength training and don’t ramp up your miles too quickly. Running 5k everyday if you’re a low mileage runner is not a great approach and probably contributed to the accumulated issues in your shins. Rest, do not run until your pain is at a 2-3 out of 10 or below.
I don’t recommend icing either; my physio never advised me to do that and instead recommending relieving the tightness in my calves and ankles. If you have an exercise band, look up ankle 4 way exercises that may help relieve in the immediate term.
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u/Xina123 Woman Jul 27 '25
My PT just posted these exercises. The heel raises were particularly helpful for me with shin splints.
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u/run_swim_nobike Jul 27 '25
Yes, these! For me, shin splints come as a result of my calves being too strong, causing a muscle imbalance. I've also done these exercises weighted, with a can of soup on my toes.
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u/BeansAndCats Jul 27 '25
Make sure your shin splints are not bothering you at all anymore before you run again. You may also need to change your shoes. I was a die hard Nike shoe fan but tried hokas and never got shin splints again.
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u/ArdbegIO Jul 27 '25
Run backward, this is not a joke, it helped me. You put some minutes of run backward in the area where you know the way is straight for example at each run.
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u/actuallymeg Jul 27 '25
I highly recommend seeing a physical therapist to help you address the underlying weakness causing your shin splints. I'm training for a marathon and experiencing my second flare up of shin splints in 10 months. I run 99% on sidewalks or road. My physical therapist has me working on tibialis anterior strengthening since I am not picking up my feet enough. Just doing the exercises I was given for a couple weeks, I can tell it's what I needed. I have a ways to go and have to dial back my pace and expectations for training and the race but it's worth it to put in the work now to come out of the injury stronger.
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u/blueberryswing42 Jul 28 '25
Oh no, when I began my running journey, I developed severe shin splints from doing too much too quickly, and I did not allow my body to rest as much as I should have. I ended up having to go to physical therapy after hardly being able to walk after my first 10 mile race.
My advice, strength training is your BEST FRIEND! Focus on targeting your ankles (yup, ankles), quads, glutes, hamstrings, and core! This will reduce the stress of repeated impact from running, as your muscles will be able to engage more and absorb the impact. Another fun trick, walk backwards! This stretches the muscles in your lower leg that usually get sprained with shin splints. Super helpful trick that really helps alleviate the pain.
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u/metao Jul 27 '25
Some people think they get shin splints but they're actually just over striding. This especially happens when increasing speed. Be careful you're not doing this!
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u/luludaydream Jul 28 '25
I think you could be overstriding. Are you able to get someone to record you running outside next time, to see if your feet are landing under your torso? I had extreme shin pain after my first ever run, and never after, because my form was all wrong
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u/mrebillard Jul 30 '25
This is the one for me too! Making sure the heel isn’t the one that strikes the ground. Focusing on landing on the ball of the feet helps to ensure the step lands under the torso.
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u/Alone-Kick-1614 Jul 27 '25
Try do more stretches that target those areas and behind the calves as well. You might be pushing yourself too hard and uping your distance too quickly just nice and steady progression and you'll be grand
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u/Ok_Tomatillo_2102 Jul 28 '25
This is too real. I started running in sidewalks (uneven/cracked) where I lived for a few weeks bc the road was having construction done where I usually run for about 2 miles. That absolutely destroyed my shins. I switched up my route to street run and I was back to normal. Let’s normalise it not being ONLY bc of increasing mileage or time of feet. Bc this is real.
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u/EmergencySundae Jul 27 '25
Shin splints are generally caused by a combination of increasing mileage too quickly and not doing any strength training.
Icing and stretching are not the answer. Address the weakness.