March 24 - Shin Pain

As a follow up to yesterday tip of the day.  Here are some tips that may work for you as you try to avoid shin pain.

  • Increase stride rate to around 180 steps per minute. You can measure your stride rate by counting the number of times a single foot hits the ground in a minute, then multiplying by two.  180 is the rate that most top endurance runners have.  
  • Minimize the number of hard workouts. Running hard puts more strain on your shins.  Build up a slow mileage base until you beat shin pain.  At the very least, don’t run hard two days in a row.  Mix in very slow runs and off days to let your shins recover.
  • Run almost exclusively on soft trails, tracks, or treadmills. Wear the proper shoe for your feet.
  • Stretch before and after every run.
     

If shin pains does occur seek, the appropriate medical attention, evaluation and the proper treatment strategies.