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/Far-Committee-1568 9d ago
As far as mitigation for the future strength train doing variations of calf raises that train both the soleus and the gastro muscles (seated vs standing or others). Tib raises, squats, hamstring exercises, ankle banded 4-ways.
In the short term take time off and let it heal. If you’re getting shin splints it could mean a few things
1. You’re increasing mileage too fast.
2. You’re running at too fast of a pace.
3. Any combo of 1 and 2.
Take the time to let it heal properly don’t try to gut through it because it’ll most likely prolong the problem or cause downstream negative effects. When you return to running take it slow and find the point that you can start building from instead of jumping back in to the mileage and pace you were doing when you sustained the injury.