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How to Prevent Shin Splints for Beginning Runners

author image Dan Ketchum
Dan Ketchum has been a professional writer since 2003, with work appearing online and offline in Word Riot, Bazooka Magazine, Anemone Sidecar, Trails and more. Dan's diverse professional background spans from costume design and screenwriting to mixology, manual labor and video game industry publicity.
How to Prevent Shin Splints for Beginning Runners
A runner is experiencing a sore leg. Photo Credit: shih-wei/iStock/Getty Images

Shin splints, formally known as medial tibial stress syndrome, send sharp lower leg pains from the tops of the feet up through the knees. This usually stems from one common mistake -- overdoing it. Though a combination of methods will prevent shin splints, patiently and gradually ramping up your running regimen will also help you significantly.

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Step 1

Warm up before every run. Start with a gradual buildup of walking, striding and jogging gently for about three to five minutes and then cap off your warm-up with about three to five minutes of dynamic stretches. Focus on your leg muscles with heel drops, lunges, leg swings, supine hamstring stretches and soleus stretches, for instance. A routine such as this prepares your leg muscles for a full range of motion, which helps prevent injury.

Step 2

Equip yourself with proper running shoes based on your arch, foot strike and running mechanics. (See links in the Resources section). If you have tendency to overpronate, or rotate your foot excessively inward when you run, go with motion control trainers. Select highly cushioned shoes or add cushioned athletic insoles to your shoes if you tend to under-pronate.

Step 3

Build your running regimen gradually. This gradual increase applies not only to the distance and duration of your run, but also to the intensity and frequency of your routine. Tempting as it may be, running too much right out of the gate puts you at a high risk for shin splints and other injuries, so focus on slowly building your regimen.

Step 4

Switch direction as you run on flat surfaces, and avoid extremely hard running surfaces if possible. Start on grass or soft track surfaces rather than concrete. Tackle challenges such as hills only after you're comfortable running on flat surfaces.

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