One of the most common issues I hear about from beginner runners is general shin pain, also known as shin splints. They often kick in after you've been running for a month or two, just as you are getting into a running groove. Here are some tips on how to avoid shin splints and keep running.
Don't increase your mileage too quickly. Shin splints are considered an overuse injury because they usually occur when a runner (especially a beginner runner) increases their mileage or intensity too quickly and does not allow for recovery time. Stick to the 10 percent rule when training -- don't increase your mileage or intensity by more than 10 percent each week.
Wear the right running shoes. Wearing the wrong shoes may also lead to shin splints, so check your shoes to see if you might need more stability or cushioning. Get advice from an expert at a running specialty store to make sure you're wearing the right running shoes for your foot and gait. Also, make sure you replace your running shoes every 300-400 miles.
Do heel raises and toe raises. Doing simple exercises such as heel raises and toe raises can help strengthen your calf and shin muscles, to help prevent shin pain.
More Tips for Preventing Shin Splints
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