Guest Post By Phil Segal

It’s one of the most common complaints for newbie runners, but I didn’t understand why until I started running myself. It started with a prick of pain on the front of my leg, just above the ankle—then quickly escalated into a throbbing pain that wrapped around the side of my shin. As I limped home with my tail between my legs, I knew I must have done something wrong. Through much discussion and research, I discovered that my problem is a common one, often resulting from equally common mishaps. Whether you’re a new runner or just ramping up your training, learn from my newbie mistakes by taking these preventative measures before you hit the road:

Skip WalMart and See the Shoe Specialists

As surprising as it sounds, not everyone has a perfect arch. Okay, that’s not surprising—but what is surprising is the number of people who don’t take this into account when buying running shoes. Running stores have popped up all over the country carrying shoes designed to provide proper support to the varying arch types, and what’s better—associates that are trained to identify what type of shoe your foot needs.

This is crucial to avoiding injury because, without support, your foot could over-pronate (foot rolls inwards toward the arch) or over-supinate (foot rolls outward away from the arch), putting excessive stress on the shin and ankle. If you’re looking at fitness as a lifelong habit, you’ll need to start with the right shoes.

Warming Up—It’s Not Just for Your Coffee

Especially in the initial weeks of beginning a new fitness regimen, it’s tempting to “hit the ground running,” so to speak, without adequately warming up. This is bad practice for any runner, but for a person transitioning from a sedentary lifestyle, it’s a sealed and stamped invitation for shin splints. In addition to loosening up your muscles, warming up prepares your shins for the run ahead with increased oxygen-delivering blood flow.

So, how does one properly warm up? While it depends on the amount and intensity of the exercise you’re warming up for, Runner’s World Magazine makes these recommendations for easy to moderate runs: start by walking several blocks, and gradually build up your speed until you’re at full pace. Distance-wise, that typically translates to a half-mile, though you should allow yourself a longer warm up if it’s cold or you’re feeling particularly tired or achy.

Find The Right Path

It only took a few runs for me to realize that sidewalk running was not making my shins (or knees) very happy. Though I didn’t realize it at the time, running frequently on concrete and/or slanted surfaces (in my case, it was both) can add stress to your joints and muscles that eventually lead to injury. If you’re plagued by shin splints, try a running surface with more give—some sports medicine experts recommend running on dirt roads, running tracks, or even trails.

Put (the Best Part of Your) Foot Forward

Next time you run, pay attention to what part of your foot hits the ground first—if it’s your heel, you could be setting yourself up for a shinjury (yes, I made that word up). So-called “heel-strikers” put tremendous impact outside of their actual center of mass. This issue was explored in author Christopher McDougall’s book Born to Run, which suggests that landing on the center of the foot better aligns your body and allows the impact force to distribute better.

It only takes one watch of a slow-motion running comparison to see the benefits of mid-foot striking versus heel-striking. It can take several weeks to adjust your running form, so take it slow—but my running friends have told me that after you do it for awhile, it becomes second nature (and reduces shinjuries).

Don’t Forget To Stretch

No shin splints article would be complete without exploring stretching. While the jury’s out on the best time to stretch, one expert from Runner’s World Magazine suggests that there are benefits to both, provided that you use proper techniques. “Dynamic” stretching before a run prepares body for exercise by using movements, almost like mini-exercises, to loosen up the muscles and boost flexibility. Post-workout, “static” stretching using slow, deliberate movement is recommended. While injured, it’s best not to stretch, but ice the muscles instead. Of course, through the practice of these preventative tips, that hopefully won’t be an issue any longer.

About The Author

Phil Segal is a marketing strategist for My Health Stores, a supplier of medical equipment, fitness supplies and therapy accessories such as a bed buggy, oxygen machine, home cervical traction device, heating pad, knee walker, shower chair and more.

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