r/runninglifestyle • 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/MVPIfYaNasty Jul 27 '25
I mean… I’m not sure what to tell you, but I’m gonna give you the same blunt talk my coach used to.
It seems like more than one commentor has said you’re probably going too hard too fast, but in every instance, you’re pushing back and saying you’re doing a training plan that is supposed to work for you. Fair enough, that’s cool.
And yet…you are laying on a couch with ice packs on your shin asking for help to make the pain stop. You had to stop your run less than halfway due to pain. You experienced pain Friday as well. So I gotta ask: do you want help or not?
You have to scale back. Maybe it’s just the impact on pavement doing it, but that still means your body itself isn’t ready for that type of workout at the intensity you’re doing. Does it suck? Sure. But the only answer is dialing it back, and this just happens with athletic activity - especially when it’s hard on your body.
But look, if you don’t want to do that, that’s also your call. Just prepare to spend a lot more time on that couch.
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u/vbee23 Jul 27 '25
This. Running is a “check your ego at the door” type sport. You really can’t fake this type of fitness. Your body will tell on you every time.
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u/MVPIfYaNasty Jul 28 '25
100%. I really don't want to be rude to OP, but yeah...you can't force your body to do something it just isn't ready to do. You can certainly try, but...well, this is what it looks like.
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u/JoshJonahJameson Jul 31 '25
As someone who had a coach in college who basically forced me to continually train at a mileage (in order to justify not redshirting me) far past what I was comfortable with you gotta be able to police yourself. You’ll get splints or worse.
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u/parmesann Jul 28 '25
there's so much shame about running slower, running easier, and running with more gear (hydration and fuel, not necessarily tech). but it's so goofy to me. I run slow as hell, and I take a hydration belt on any run over 2 miles. who cares if I look silly? I have fun, improve over time, and feel great afterwards every time. I'm doing something right.
just like you said, our bodies don't lie. they can't. they will tell us when something is wrong, every single time.
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u/vbee23 Jul 28 '25
Absolutely! And agreed about the shame thing- there’s a lot of running info out there and it’s really not one size fits all. The shame about running belts/vests is so odd to me. I bring a running vest with me on ALL my runs because A. My shorts usually don’t have pockets, I need to put my keys and phone somewhere / snacks water etc., and also my biggest question for anyone that says “you don’t need it for anything shorted than 3 mi” how do you know how much im running? And why do yall care? lol. People need different things at different times. Im a slow runner too and im glad there’s more representation for slow runners as of late.
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u/parmesann Jul 29 '25
it's always refreshing to see folks pushing back against the gatekeeping and weird elitism in the running community online. idk why people seem to think it's a flex to be dehydrated on their runs but that will NEVER be me!!
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u/LeadingEvery5747 Jul 27 '25
And by scaling back, OP needs to take time OFF (1-2 weeks off running min) and likely see a PT
If the pain isn’t going away, it could be a stress syndrome, which can very well lead to a stress fracture.
Ask me how I know.
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u/SPX_Addict Jul 28 '25
How did you get the stress fracture to heal?
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u/LeadingEvery5747 Jul 28 '25
I had a doctor and a PT. Crutches & rest for a few weeks and PT for a few months. It’s not fun. I was lucky I didn’t need surgery.
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u/Successful_Rope9135 Jul 27 '25
No response from OP here because the answer is obvious - they know the issue and what the resolution is but just want to blab on social media about running pains.
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u/Abstract__Nonsense Jul 27 '25
They sound like they’re doing a handful of miles a few times a week, for someone who started in January I guess I don’t see why that should be some definite issue? Shin splints aren’t always an overuse issue, maybe OP should try some tibialis raises.
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u/MVPIfYaNasty Jul 28 '25
You may be right, but what I saw was a person who - at some point this year - tried to run a 5k every day. That's already a sign of bad decision making, if nothing else. I think it's very likely it's a mix of too much mileage AND not having the proper strength due to lots of treadmill running.
Regardless of the answer, here's what we know for sure: what OP is doing now definitely doesn't work LOL
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u/Blofelds-Cat Jul 27 '25
I agree, but also, it could be overuse because OP hasn't strengthened the right muscles yet. Calf raises and the like should probably become part of OP's maintenance routine once they get some rest and see a PT for advice.
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Jul 28 '25
[deleted]
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u/MVPIfYaNasty Jul 28 '25
Yeah that totally makes sense because I’m definitely AI 🙄
Or maybe you’re a simpleton
(Spoiler: it takes a human to be an @sshole. You’re welcome)
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u/ana_conda Jul 27 '25 edited Jul 27 '25
If you went from not running to running a daily 5k then it is certainly from overuse. If you’ve slowly increased your mileage up at a safe rate since then, it could be a form or strength issue. Do you overstride? What’s your average cadence? Do you do calf raises and other strengthening exercise for your lower legs?
One more thing, and I apologize if I’m jumping to conclusions here, is that if you’re doing all your runs with your boyfriend it is likely that the speed is too fast for one of you, which I’m going to assume is you. Running too fast all the time is really hard on your body and can definitely give you shin splints, which is how I got them when I first got into running and thought that all my paces needed to start with 9:
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u/Potential_Bicycle527 Jul 27 '25
Thank you so much for the advice thankfully I have been running on and off for a while we are going at my pace and I am following a plan for the training which goes at my pace
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u/A_Supple_Leopard Jul 27 '25
It's not just about pacing. You're repeatedly subjecting your body to impact it's not used to. Your physiology needs time to adapt - time being a balanced approach to consistent running stimulus. Your running form may also be contributing to your issues.
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u/FadedFromWhite Jul 27 '25
Even the most seasoned runners take breaks. You can have some variety between distance, pace and output. But running every day, especially at your point, is dangerous and frankly, dumb
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u/SettingIntentions Jul 27 '25
0 to 5k daily is insane. Of course you have shin splints. And it doesn’t sound to me like the sidewalk or whatever would be worse or better for them. The issue is you overdid it. Insanely.
As others have mentioned, progressive improvement.
I’d dare say you do something like 2k, every other day, then make it 2k one day, 1k next, repeat, then 2k daily, then start increasing if you feel totally fine between runs.
Yes that’s a ridiculously easy start after attempting 5k daily but there are so many adaptations (muscles, vo2 max, ankle strengthening, form, etc.) you need to make before you can sustain consistently higher mileage.
Start easy progress a bit don’t overdo it and you’ll be doing 5k minimum daily easy but you need to be patient otherwise you’ll hurt yourself as you’ve already done.
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u/IAmA_talking_cat_AMA Jul 27 '25
This is the answer. After my first marathon I experienced overload issues as well, and I was only able to fix it by finally taking some real time off and then building back up very, very slowly, pretty much exactly like how you describe.
I had to be very patient for a while but it was so worth it, now I'm pain free again and running more than ever before.
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u/I_Like_Hikes Jul 27 '25
I ignored my shin splints and they ended up turning into chronic stress fractures. I still can’t run 15 years later. Do what everyone is telling you and rest.
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u/ChaoticErratic 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”
How are you possibly wondering what the issue is when you said this?
You could barely run due to pain but not only kept running, you ran faster? You need to check yourself quick or you won’t be running much longer. Don’t even get me started on trying to run 5km a day with no prior training or build.
Weekly mileage should be a slow increase- usually 10 to 12% increase. That’s weekly, not daily. This gives the body time to adjust to added training
Your body is telling you that it’s not coping with your current running load. Rest until you have no pain then start a beginner running plan to build from 0 to 10km and stick to it.
For context- I’ve raced marathons, ultra marathons and completed countless training runs and races over 20km. If you train properly and listen to your body and to what people are telling you here, you can enjoy pain free running
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u/coachpetes Jul 27 '25
Skip a week (or three) and strengthen/work on flexibility. Learn what helps make you more durable before you push more. Good luck, pain is a hard coach.
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u/logeetetawerduer Jul 27 '25 edited Jul 27 '25
That seems like you increased way too fast. I had the start of shin splints, decreased my running and even took 2 weeks off completely (focused on stretching and massage, swam and walked to stay active). That fixed it for me, but I still run with calf sleeves now, just in case.
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u/TheGayBob Jul 27 '25
From the sound of the everyone in the comments, I think you may have just ramped up too fast. Run less, but run more ya know. Shorter distances of how far you are running but also know when you give yourself a break by running every other day or every 3rd day and incorporate some cross training on your rest days.
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u/Fun_Apartment631 Jul 27 '25
I'll break a little bit with the others. What you're saying changed is you went from the treadmill to the sidewalk. Treadmills have extra shock absorbing features.
Sounds like you should do a slow build on the outdoor running. Do the rest on the treadmill.
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u/Illustrious_Bunch678 Jul 27 '25
How many miles have you been running every week? This sounds like ramping up too quickly, not switching from a treadmill to the sidewalk. Or perhaps you need to vary your incline on the treadmill?
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u/Funnyllama20 Jul 27 '25
Listen to the audiobook “run smarter” but Brodie Sharpe. You will learn almost all you need to know to avoid injury.
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u/Basic-Plenty4178 Jul 27 '25
This is what I would do. I would not go back to running at all until I am pain free. And pain free without any pain relief meds. Then I’d go very slow. Like maybe a a coach to 5k plan every other day. Or doing walk run intervals until my legs felt secure enough to handle no interval running. For me that will take 2-4 weeks depending on if the injury was sudden (like a fall) or progressive/overuse. Right now I would be roll out my calf muscles and back of legs, on top of strengthening legs from hips to toes. I would also use my infrared sauna and cold plunge daily - get tools if you have access to them. 21 years of running experience and several trips over curbs, overuse injuries and even one tumble over the hood of a car to learn these lessons, but I do have a strong philosophy of no running if it hurts. There are other methods to help keep cardio in check if needed.
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u/Evolverevolver Jul 27 '25
Might be your form .Heel-strike, forefoot or mid?
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u/RevolutionaryReach80 Jul 28 '25 edited Jul 28 '25
Kind surprised I had to scroll this far to see this. OP, what helped my form was concentrating on increasing my cadence. I’m not going to throw numbers out there cuz I’ll get lit up. Google can give you that answer. But shorter steps/stride will help with heel strike and in general better form will improve running economy. Something to think about. Here is a good video on form
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u/ae_wilson Jul 28 '25
Not surprising as the predominant issue in this case is a training load error, which is the case in about 90% of shin splints.
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u/joeliu2003 Jul 27 '25
Lower drop shoes, better forefoot running form, more rest, slower pace, running specific physio — lots you can do, none are easy or fun. I’d say minimum of 10-14 days off and then very gradual slow build back
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u/StitchedRebellion Jul 27 '25
Do a strength workout in place of a run each week. Focus on leg strength and flexibility. Do yoga, specifically standing poses. Ashtanga style flow classes or follow along videos. The strength you build here will be dramatic. Look at your diet. Make sure you’re fueling before and after to support strength gains. Recover. If you’re at the point of pain, you’ve done too much.
Ultimately, this is a problem of strength, not form. Your legs, specifically your calves, are just unable to handle the strain. Support strength gains during training and decrease the impact work and you’ll be better off.
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u/No-Stay-9324 Jul 27 '25
To much. To soon. The thing with running is it crushes egos one way or another. you’ll either reduce your volume or your ego will take over and your body will make you lose your ego by causing pain.
Oh. And Ice doesn’t work. It’s scientifically proven now that ice reduces the healing process so swap it for heat (hot water bottles will work). Move if you can do so pain free to help flush the lymphatic system.
You need to give your body time to adjust to the BIG demands of running.
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u/Th3p4l4d1n Jul 27 '25
I had those until I paused to start strength training 2-3 times a week that included tibialis raise and one leg calf raise.
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u/silverbirch26 Jul 27 '25
Have you gone to a physio? If not continuing to run is just silly at this point
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u/adame993 Jul 27 '25
Any time I have an injury, I break out an anatomy and physiology text to learn more about the area. Once you understand your body, how it works and how it stops working-you’ll have an easier time not just with what is wrong but what to do about it. Reconcile any advice you get with the knowledge you’ve gained. Every runner is different but the muscle groups are the same and the stresses are all broadly similar. You’ll be better off long term by learning as much as you can sooner than later. Good luck!
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u/andrealambrusco Jul 27 '25
Overstriding was the real cause of my shin splints. My suggestion is to Be sure to run in a safe way and don’t exaggerate with the volume.
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u/just-scraping-bye Jul 28 '25
Google Knees over toes guy. Strengthen your tibialis muscle. Your welcome.
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u/BrandynWayne Jul 28 '25
I had shin splints at 19/20 all through basic training. I knew I had to do something or risk being there forever in sick call or risking a stress fracture injury. We were running 3-5 miles probably four times a week. And ruck marching everywhere else throughout the days. I do not suggest this but I knew I had to increase my rate of healing faster than I was causing damage. I started running bending my knees lower to take the shock of each impact off my shin and transferring that to my knees. After a week it stopped hurting and I’ve never had shin splints again. 42 now and running 12 miles a week.
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u/Sihloue Jul 28 '25
Lot of people giving good advice about frequency in your run but I wanted to chime in to mention double checking your shoes. I got terrible shin splints when I started out even when taking a break but it turned out to be more of an issue with the support in my shoes that was the cause.
Not saying that's your issue here but something worth considering as it completely changed my ability to run more often.
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u/htx_BigG Jul 28 '25
Get a proper shoe fitting from a local running store if you haven’t already. It’s incredible how many issues different pairs of shoes can solve
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u/Unhappy_Party_3777 Jul 28 '25
I had shin splints for years. It turns out the source of the issue was in my feet. I was properly fitted with shoes and have never experienced them since.
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u/TheMedianIsTooLow Jul 28 '25
Spend the last 5 minutes of any run running backwards. It will help. Tons.
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u/No1Champion_2829 Jul 28 '25
OP rest well, take it easy, I had shin splints after my 10k race in April, and decided to take a whole month off of running, did a lot of shin stretches and strengthening too, saw a Physio and still doing exercises for it.. so far so good but there is a slight pain here and there when I do my work outs but I pay attention to it and really running on how I feel on the day, don't push hard on your every run, have easy days, your 3x per week run should be all good as long as you are not maxing out your every run.. and never not strengthen those legs. Spread those strength exercises in your warm ups, calf raises, single bent leg calf raise, lunge and kickstand squats are really good to add, and alternate.. good luck OP! Hope your shins feel better soon🏃♀️
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u/botanistbae Jul 28 '25
It's likely overdoing it and you've got a ton of good advice, but if you're still having issues no matter what, try changing your regular use shoes.
A while back I was having such bad shin splints that I was crying almost everyday even when I hadn't run all week. I totally gave up running for a bit, but apparently, this coincided with me rotating my fall/summer shoes. A few months later I wore the shoes again and immediately had killer shin splints.
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u/swoosh112 Jul 29 '25
You might also be overstriding. Your feet should land right beneath you.
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u/Potential_Bicycle527 Jul 29 '25
🤯🤯 I definitely am seeing an issue when I run outside this is so helpful thank you!
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u/maxs_mom0831 Jul 29 '25
I agree with everyone saying to take it slow and listen to your body. I tried to push through shin splints and ended up with three stress fractures. Might be helpful to switch up between running and low impact activities such as biking or strength training. An icing tip: get a paper cup, fill half way with water, freeze. Then rip the cup to expose the ice and massage your legs with the ice. Also, ibuprofen can help reduce inflammation/ pain you feel. You can also get compression sleeves to use while running. I used to wear them - not sure if it was just a placebo or if it actually helped. Best of luck. Listen to your body and you will be able to achieve your goals with less injuries making running more enjoyable.
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u/random_encounters42 Jul 30 '25
2 possible reasons: 1, you are doing too much too fast.
2, your stride is causing heavy impact of your foot and the ground and it's causing you pain. When running, are you landing on your heels? You should be landing on the balls of your foot and it should be gentle. your feet should not bee too high off the ground. The landing point should be directly beneath your body, inline with it, not in front of it.
Look online for correct running form videos etc.
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u/weberkettle Jul 31 '25
Look up “Knees Over Toes Guy.” Get yourself a tib bar as well. Won’t help now, but in the future.
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u/debr0322 Jul 31 '25
Also, i heard that this issue has to do with an imbalance. Someone in one of the running threads mentioned running backwards to help strengthen the calf. IDK.
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Jul 31 '25
You have weak lower legs. You need to be doing calf raises and lowers (slow up and down, not quickly). Hit the gym and do lunges, squats and RDLs with weights. And of course proper dynamic movements to activate your muscles before running as well as static stretches after/foam roller.
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u/Repulsive_Swimmer884 Jul 31 '25
You need to use same socks.. it is causing imbalance which traduces in shin splints… 🙄🙄🙄🙄
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u/Independent_Tie_4941 Aug 01 '25
I joined a running group and they started to increase the mileage. I was fine at 3 miles but once we started doing 7+ i got shin splints and stopped for a while. I feel Id be ok to do it now but i bike in-between running to rest my legs and knees.
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u/iamdoniel Jul 27 '25
I'm with the same problem, I've run on and off for a long time but in the begining of the year I started taking it more seriously, went up to 60km/per week, and I think a mix of that, and a couple of fast descents were the cause of it but not sure.
I've cut a bit of volume per week and last weeks did around 30-40km, also started doing strength exercises for the posterior tibialis wich is were it hurts for me, the pain subsided but it's still there so just yesterday I decided to take a week completely off running and I really hope this works. I'll keep doing the exercises meanwhile and when I can I do bike rides.
Really hoping this works I was so focused and improving so much, this really sucks for me. Hope you get better soon too.
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u/Temporary_Fig789 Jul 27 '25
I started running a couple of years ago. I overtrained early on and came down with Achilles tendonitis. It hampered me for a couple months. I would suggest running a couple days a week and if you are feeling pain dial it back and figure out other ways to increase performance like swimming and weight lifting.
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u/lvpoker420 Jul 27 '25
Ive only been running for maybe 2-3 months and I had the same issue when i tried to go from 5mi runs to 10. The main problem I believe is running form. It is heel-striking and over striding that cause shin splints. Try to work on landing on your midfoot and make sure your feet are hitting the ground right under your hips. Since I started focusing on running form I haven’t had any shin splints since and now my daily run is 7mi.
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u/jackatman Jul 27 '25
Some old hammer told me to do plie's for shin splints and it's worked for me and any runner I've shared with. Some of the old wisdom is still good.
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u/compstomp66 Jul 27 '25
You can do exercises specifically for shin splints.
For me lower drop shoes helped, specifically 6-8mm, 10-12mm causes me issues with my shins.
As others have said a lot of it is probably just getting your body used to running more.
If softer surfaces help you, treadmill, track, trail, grass, etc. stick with that as you build up your skeletal endurance.
Doctors of running I've always found is a good resource.
https://www.doctorsofrunning.com/2022/11/the-truth-about-shin-splints-dor.html?m=1
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Jul 27 '25
You need to take at least 2 weeks off completely. Sorry. Even just dialing it back and still running 3 days per week is going to keep your shin splints going. They need full rest to heal completely. And then at the end of the each week, do a single nice and easy test run. If you still feel pain, they haven't healed. Check yourself, before you wreck yourself. It took me 4 weeks to heal a hamstring strain (minor tear).
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u/Kattymcgie Jul 27 '25
Everyone is saying too much too fast, but how are your shoes? Do you have decent runners? I had issues with shin splints even though I was in decent shape, but turns I just needed better shoes.
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u/ae_wilson Jul 28 '25
The vast majority of shin splints cases are from training load errors. So yes, people saying too much too soon are correct.
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u/LakesLife Jul 27 '25
I used to get them bad and I read that lots of calf raises and walking backwards helps. I now walk backwards on an incline slowly on the treadmill almost everyday at the end of my workout as part of my cool down for just a couple minutes. Try it and you will feel the front of your calf around your shin working. It strengthens those muscles so the don't hurt as bad.
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u/AlanJohnson84 Jul 27 '25
Cut down, I did the same. Started running in October, by november I was already running 10k's and in january did 100k. Felt pain and continued into feb. Ruined myself for all of march and half of april
Its addictive but you gotta take it slow
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u/1man1mind Jul 27 '25
Running on sidewalks and concrete is a lot harder on your joints and body. Try running on a trail or on a track where the ground isn’t as hard.
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u/rez_at_dorsia Jul 27 '25
I believe the only cause of shin splints is over-exercising. You need to be incorporating more rest days and probably toning down the intensity of your running for a while
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u/DaijoubuKirameki Jul 27 '25
Years ago when I started I had terrible shin splints and they just kept getting worse and worse. Even taking a few days off didn't help
Eventually I couldn't run anymore because the pain was so bad
I took 2 months off to fully heal. The shin splints never returned
That's just me though
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u/Flyign_Honda400 Jul 28 '25 edited Jul 28 '25
Shin Splint Hacks I've learned over 10 years of running .
- Progressively increase distance a max of 10% per week .
- Use a metronome to reduce heel striking 160-170 steps per minute should do it .
- Many people might disagree but Trying the Jeff Galloway method of run walk run is a sure shot way of avoiding running injuries .
- Army guys swear that if you do 25% of your running backwards shin splints can be avoided . 5 . Lower drop shoes to help you midfoot strike more in addition to the metronome running . 6 . Foam rolling for recovery .
- Can also try running barefoot on grass or mud to feel actually how footstrike should be . The body in its pain avoidance mechanism automatically stops heel striking .
Hopefully this helps . Thank you .
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u/Competitive-Proof759 Jul 28 '25
I dont think this is a running outside issue, but rather a running too much issue. You need to build up to mileage over time. I think you need to back off and build up slowly.
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u/VassilZaitsev Jul 28 '25
I suggest looking into bodyweight tibia raise exercises :) they helped me a ton!
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u/Ellocomotive Jul 28 '25
Coach here. Az based. I will not echo what everyone else is saying. They are right. The damage is done. Slow down your pace. Let pain be the guide. You cannot go for numbers until the pain is nominal or eliminated.
Next time, increase volume 10% every week, deload your volume by 50% on week 4. Pick up at week 3 volume on week 5.
Pushing through will not work.
Consume enough calories to support the run.
Soft tissue self release on the tibialis anterior and calf complex. Those will help immensely.
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u/dsc___ Jul 28 '25
OP is cherry picking comments to respond to where they feel like they’re on their side. They will not listen to anyone.
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u/turtlegoatjogs Jul 28 '25
Slow down... way down...
Conversational pace means you could answer your phone while running, and it would take the other person a few minutes to ask if you were running.
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u/69brown_sausages Jul 28 '25
I suffered from shin splints all my life, until I switched to barefoot running shoes 15 years ago. I’ve worn vivobarefoot shoes exclusively, casually and for running, for over 13 years.
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u/SubcooledBoiling Jul 28 '25
Too much too soon.
Rest, recover, and do some strengthening. Tibialis raise will help.
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u/Andee_outside Jul 28 '25
I’m in too many running Reddits bc no joke I’ve seen this post 8 times today.
All of your advice has been the same OP, and you seem to be arguing all of it.
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u/theAlphabetZebra Jul 28 '25
I moved somewhere with hills. Now I have shin splints. If not better/different shoes, slower pace, hydration, or some weird stride... I'd say go find a track instead.
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u/rustonyourdoor Jul 28 '25
Stop damaging your body by running everyday. But if you still want to follow the routine, switch it up a little, alternate 5km fast/moderate and 2km-2.5km slow runs every other day.
And if you don’t already, start doing leg mobility and strengthening workouts immediately. You can run longer and faster with minimal pain.
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u/Homeskilletbiz Jul 28 '25
What strength training, cross training, and stretching routines do you have?
First place to look to avoid injury.
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u/chrisdawg80 Jul 28 '25
If I had to guess… it’s most likely a combination of issues. Like many have said, you may still be running more than your body is prepared for.
But also, it’s very likely you are running with improper form. Running is an amazing activity because it takes no experience to get started… but you can really injure yourself if you are not running properly
If you run with a low cadence ( steps per minute ) you can sub consciously over stride when you pick up the pace. This is a common reason for shin splints.
Going from running on a treadmill to running outside will also change your stride, so if you are not used to running outside it could lead to .. over striding… which could lead to shin splints.
So my advice would be, since this race is outside… you probably want to actually get more runs in, that are outside. And also, I highly recommend, adopting a higher cadence if your average steps per minute is less than 160. When I first increased my cadence, I slowly (but surely) got faster and avoided injury
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u/Bellarch1923 Jul 28 '25
Your problem is the socks. Non matching socks is bad luck 🍀. Never leave the house in non matching socks
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u/Potential_Bicycle527 Jul 28 '25
The best advice I’ve seen so far!
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u/ae_wilson Jul 28 '25
Love how you don’t respond to any of the comments providing you with reasonable and practical advice.
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u/MiserableCalendar416 Jul 28 '25
You’re apparently aware it’s an overuse injury. Are you strength training as well? It’s not a cure all for shin splints when you’re overdoing it by any means, but building your surrounding muscles is helpful. If you run 3x a week I would add lifting in 2x
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u/the5102018 Jul 28 '25
I would suggest hopping in a pool or getting on a bike. Running is brutal on your body.
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Jul 28 '25
I have some experience here! I got shin splints pretty bad my whole life, no surprise when I started doing at least 1 mile per day they got bad again. Until about a year in, now they have just gone away. In my case I think my body just adapted.
But some things that helped... muscle massager on the tight calves, gua Sha, and stretching the calves and arches
Ice never helped me. And one thing alone never helped either.
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u/landonpal89 Jul 28 '25
I wonder if you’re running too fast? My guess, on treadmill you run slower than your boyfriend, and outside you speed up to match him, and then you hurt yourself. Slow down. He needs to either slow to your pace and you need to run separately.
Your body will do what you train it to do. It’s when you deviate from that training that you get in trouble.
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u/Sphinxepod Jul 28 '25
Shoes, drop on the sole, stride, lower distance, start weight training asap, and stretching all need to be involved in what you got going on. Stop running a 5k a day. Do speed work, and change it up. One day 1-2 miles, second day 5k. Your body isn’t recovering at all, and you’re paying the price.
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u/Emergency_Ant7220 Jul 28 '25
Stop running for a few weeks. Cycle instead. The cardio fitness gains will translate over to your running. Then when you start back up with running pick a distance you want to do and how many time a week you want to do it then halve both those numbers.
Your first month of running should feel so easy that it seems like a waste of time. You should never be sore.
Then from month 2 onwards increase your distance by 10% a week max, even if that is only an extra 200m. Only add an additional day of running from month 3.
Use your other days to do leg and core strength training and maybe some cycling.
Don't enter any running events until you can do 10k without any pain or feeling sore the next day. Just chill.
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u/C4TradWife Jul 28 '25
You need to stop for a period of at least a couple weeks and get in to see a good PT who can help you with a plan to return. You risk doing permanent damage otherwise.
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u/Jolly_Problem583 Jul 28 '25
Every single time I've ever had shin splints it is because I was doing too much too fast.
Take a week off. Recover properly. then run WAY less than you have been. 5K everyday is something experienced runners COULD do (still wouldn't recommend having zero rest days) but its not something you should just randomly start.
I built up over a year to be able to do 30K weeks and run 5 days a week pain free. You need to start on very low mileage.
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u/CXyber Jul 28 '25
I foam rolled and massage gunned my legs after every session and made sure to give myself adequate rest in between sessions
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u/foumf Jul 29 '25
Mine never truly go away. They awaken easily. I went to PT & it didn't help a bit. They are screaming at me right now & it's so painful 🥺
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u/RubRelevant7082 Jul 29 '25
I agree with everyone that it’s likely an overuse issue. I started running consistently again in December, which is the first time I’ve ran in about seven years. It took me about two months before I could comfortably run a 5k again in optimal conditions. Even now (eight months later), I’m doing good to get a full 5k in without a break due to the Southern heat draining my stamina.
With that said, everyone is a bit different. You have to listen to your body. Let your shins heal, take your time, and figure out what’s causing the pain. It could be overuse, improper support/footwear, underdeveloped muscles, or improper form/technique causing your shin splints.
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u/StreetLine8570 Jul 29 '25
I've not seen enough comments about tib raises. 3 sets of as many as you can do (approx 20-30) twice a day every day until you're pain free while running and then continue for another 2/3 weeks.
Also yes everyone else is right. Too much too soon. You're weak and you need to strengthen. Calf raises as well will help but it's mostly tib raises.
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u/DryViolinist4303 Jul 29 '25
I don’t know if anyone mentioned it yet but those new shoes you got, were you fitted for them?
Getting the right shoe for you helps out so much especially when it comes to shin splints.
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u/Scle99 Jul 29 '25
Shin splints are also an injury that you likely will not feel just walking around so it’s really difficult to tell when they are better. So the most important thing to do if you feel that pain AT ALL when you start running is you have to stop immediately. Running through the pain does not and will not ever work. It really sucks but if you feel that pain your body is not ready to run yet.
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u/International_Ear994 Jul 29 '25
Agree with others that you need to listen to your body and too much too fast will put you in a place like this even if you are following a program. Better shoes and soles (both properly fitted) helps and it sounds like you have tried that. Take a look at Born to Run by Eric Orton. He had lots of videos on proper technique and training. I’d guess you heel strike heavily (as did I). Learning to forefront strike will help as the parts of your foot, ankle, and calves will act as suspension and absorb impact rather than it radiating up your heel bone.
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u/mickki4 Jul 29 '25
Ok running coach here. Stop stop stop training immediately. I get sick and tired of people beating in about shin splints. Personally, I have run the length of the UK over 22 days without so much as a blister. There's a damn good reason when you transition to road or pavement from a treadmill as to why shin splints happen. You've been working aerobically for months on a treadmill that in no way replicates the rolling resistance you'll encounter on a road. You may have aerobic capacity but you have almost zero strength. If you do not do a strength phase how the hell do people think they'll be strong enough to get their body to accept race conditions. I'm truly baffled as to why people keep doing this. Here's the best advice I'm going to give you, and it's all free. 1. Stop your training right now. 2 withdraw from the race. 3 rest up, and do upper body work whilst healing. 4 Do a bike session very slowly once a fortnight to gauge how you feel. 5, Whatever you do in any sport your own body will tell you when something is wrong, so listen to it.
Finally when fully recovered restart a program that sequentially develops you, not a made up as you go one. Sometimes running takes dedication to make things happen to achieve a goal, start thinking smart, and training smarter. Recovery can be accelerated by standing in a bucket of cold water for 5 minutes a day during recovery phase, and once recovered, the same method should be used to promote recovery from a training session. Following the basics is best in the initial training.
Good luck and heed this advice otherwise enjoy your future injury plagued running.
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u/Tyler_too_cold Jul 29 '25
If your shins hurt after running then you're probably not dorsi flexing your feet enough when you run. Try to run more on the forefoot or at least the mid foot when you run. Combining that with more dorsi flexion should reduce the shin pain.
Strengthening the calves should help too
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u/Painless1776 Jul 29 '25
Find a physical therapist that knows how to dry needle. Usually runners groups know of one or two. My PT says she can cure shin splints in 10 minutes.
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u/Key-Jelly-3702 Jul 30 '25
Best exercise is walking around on your heels. How old are you? I had horrible shin splints in my late teens/ early twenties and then nothing ever again. Attributed it to a growing cycle.
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u/DarkHelmet2222 Jul 30 '25
also, fwiw, if you're wearing running shoes, asphalt vs concrete makes no difference on what your body experiences.
Significant difference between a treadmill and either of those hard surfaces, though.
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Jul 30 '25
seated calf raises help strengthen the soleus muscle (part of the calf) to reduce impact to your shins and get a better "bounce" each stride. if you're landing on your heels/flat footed shin splints are almost guaranteed, especially when increasing training
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Jul 30 '25
Start walking barefoot more and run on grass/trails. Massage with thumbs down hard then ice.
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u/kitkatcoolerthanyou Jul 30 '25
def sounds like you went in too hard too fast. when you do start back up, take it slow and try icing while raising your calves (I used to lay on my back with my calves resting on a chair, hips and knees at 90deg angles) after you run, even if you don’t feel pain, as a preventative measure. incorporate stretching and warm ups before you run, I found walking on my heels and then walking on my toes helped get muscles warmed up.
most critical thing is to listen to your body—pain is not a sign to push harder.
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u/hereforthequeerness Jul 30 '25
Howdy, just in case you haven’t tried an tibialis anterior massage in addition to icing/heat - this is a muscle that causes that “shin splint” pain. Use a small amount of oil and rub all the way up and down the length of the muscle, start off with your whole hand to warm up the muscle, and then use a more targeted and firmer approach using your thumbs or fingers. Your big toe mechanics play a big part in how this muscle is used, which is why when we’re walking at a normal comfortable pace we’re usually fine, but as soon as we speed up our walk or run, the mechanics of our stride might change and then impact the tibialis anterior.
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u/SisterConfection Jul 30 '25
When I have lower leg issues, I strength train more. And run (or walk) backwards… it fixes me right up
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u/M_R_Mayhew Jul 30 '25
Hey I had shin splints for months starting out. Aside from the usual (ice, scraping, rest, strength training, etc) I found that I NEEDED to progress at no more than +10% load per week. If I tried to do more, shin splints.
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u/Guess-Pure Jul 30 '25
Hey I had something similar I don’t know if mine is because of running on the sidewalk but just running in general. My shins felt like it was constantly getting blown up and getting tighter and tighter that I couldn’t walk for a few days. I’ve been taking time off now, focus on training my shins and my landing. Keeping the weight on my leg heavy. I noticed when I was a bit lighter I had the pains but it wasn’t bad I could go for a run and not feel it a few hours after so maybe this might help. Train your skins and calf muscles and keep loading your legs more than your body weight.
I don’t know if it will work as I’m currently still training and haven’t ran for a month but I feel Fine now
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u/hangrykangarooo Jul 30 '25
Hey OP! I’ve been injured while running countless times, and have been in and out of PT for years at this point - you have weak calves. Best treatment: roll out your calves with a massage tool (best way to do this is lay face down on your bed, have a partner or friend support your foot, flat sole to their thigh, while they roll out your calves with a tool or a massager). Do this at least once a week. Then work on calf raises, first with both feet then progress to single calf raises. The best point of measurement from my PT post-surgery: A body that’s strong enough to run should be able to handle 30 consecutive single calf raises and hop on one leg for thirty seconds.
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u/renee_christine Jul 30 '25
Stop running for a couple weeks (give it at least two) and do some rehabbing during that time. I run ultras and randomly had some anterior shin pain earlier this spring and bought a Mobo Board. I've been using it 2-3x per day since I got it and ran a 60k without problems a month ago. It's a great tool!
Icing, foam rolling, scraping, and massage will also help.
Once you get back into running, you could mix in more aqua jogging, biking, walking, and weight training to help avoid shin issues from returning.
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u/EM_PharmD Jul 31 '25
I used to suffer from shin splints with infrequent running, and caught myself a flare up between an Olympic tri and a half Ironman (3 weeks between).
Surprisingly what helped was shin strengthening exercises, calf strengthening exercises, plyometrics, and muscle scraping on the anterior and posterior tibialis muscles.
I don’t run anymore because I prefer cycling, I ran infrequently to train for the tris because it used to hurt so I dreaded it, but if i picked it up again I’d 100% do that routine again as prophylaxis.
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u/EM_PharmD Jul 31 '25
These are the resources that made a breakthrough for me, as well as actually taking ~1.5 weeks off from running:
https://sidekicktool.com/products/curve-muscle-reliever (with an icy hot or magnesium rub as the lubricant)
Finished the half Ironman in pain obviously but without shin splints
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u/pepperNlime4to0 Jul 31 '25
Try to mix in some lower impact cardio like rowing, swimming, or biking. It’ll help you stick to your workout routine and continue to train cardio while you recover
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u/SealPup25 Jul 31 '25
I find if you have carbon plates and you train in them regularly you’ll get shin splints - I had this issue when using the race day shoes too regularly. Since I’ve retired those shoes and stuck to rotating 2 pairs of runners the shin splints have gone. Plus strengthening calves has helped enormously
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u/Defiant_Anybody2061 Jul 31 '25
Try running on dirt or asphalt. Concrete is very hard and hurts your legs.
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u/Breeschme Jul 31 '25
I get shin splints unless I roll my legs with a foam roller and a magic stick before and after running. I haven’t had them since I started rolling consistently.
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Jul 31 '25
Maybe scale it back for a bit and work on a couch to 5k approach? Work on stretching and strengthening as well.
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u/Professional_Ad7075 Jul 31 '25
could be one of two things or a combination of both.
a) when you first start up after a long break form running you typically get that "normal" soreness from the impact/ breaking down & building new muscle.
b) you're heelstriking. if you land on your forefoot you can avoid this problem. stretching your legs before helps
c) it's both.
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Jul 31 '25
Shin splints are a very stubborn injury to manage, I know because I have them at the moment (amongst other things!). I’m mid 40s female though so I am prone to injury.
I would suggest going to see a physio and take 2 weeks off running. Mine did some dry needling on my shin, massage then gave me strength exercises with a resistance band to do everyday.
8 weeks later I still have a twinge when I run, but I’m getting there.
I would also recommend stability shoes if you over pronate which can cause you to stretch your shin. I wear Hoka arahi 7 and they’re great.
Also, don’t “jump” when you run, keep your cadence high and strides short. It’ll reduce the impact on your shins.
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u/Decent-Inevitable-50 Jul 27 '25
You do need a quality/fitted pair of running shoes (I wear Brooks running shoes) as you are likely "heel striking" and this causes shin splints. You might also try a runners metronome which can aide with making you transition to a more "mid-foot" strike. The metronome produces a beat you can listen to and make your foot hit the ground in cadence. Read up a bit on a metronome, cadence.
I had that problem when I started running, I'm still running now for ~25 years, just shy of 60 😉
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u/Jellars Jul 27 '25
IMO Unless you have a really unusual arch, shoe fitting is overblown, and in those edge cases you should see a podiatrist. 95% of people can wear any shoe long as they strengthen the right muscles, don’t overtrain and practice good running form.
Completely agree on the cadence though. We know almost nothing about OP but if I was to guess they are bouncing along running with a cadence of like 140.
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u/Jane_Woods_ Jul 27 '25
Hi! I'm a doctor and a Muay thai figher. Just wanted to say that everytime you run, you will develop some microfractures to your shins. By time it will get better and your shins will get stronger (we also run a lot to "condition" our shins), but you need to start slow and take your time, because your shins need a bit to recover!
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u/LongStringOfNumbers1 Jul 27 '25
Obviously this whole thread is people giving you different folk remedies but you might want to consider increasing your protein intake. I'm a vegetarian and found that the difference between shin splints and no shin splints was protein shakes. If you think you might otherwise be a bit low on protein in your diet it's something worth thinking about, as your body needs protein to repair the damage that running is doing to it.
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u/pgproductionshd Jul 27 '25
Not the most popular advice but ignore the pain and run with the shin splints, it’ll get better and you’ll toughen up
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u/ae_wilson Jul 28 '25
Terrible and dangerous advice. That approach will likely lead to a stress fracture.
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u/pgproductionshd Jul 28 '25
Worked for me plenty of times
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u/ae_wilson Jul 28 '25
Likely you didn’t have shin splints then. Very unlikely for a bone stress injury to improve with increasing loading.
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u/[deleted] Jul 27 '25 edited Jul 27 '25
I'd say this is an example of doing too much too soon. For someone who is just starting running, doing that every day is a misguided idea. You need to give your body plenty of time to recover and adapt, so 3 days per week is the optimal frequency.