How To Prevent Shin Splints During Marathon Training

Marathon training can be an exciting and fulfilling experience, but it’s important to take care of your body and prevent injuries like shin splints. Shin splints are a common condition that affects runners, and can be caused by a number of factors, including overuse, poor footwear, and training on hard surfaces. In this article, we’ll discuss what causes shin splints and how you can prevent them during your marathon training.

What Causes Shin Splints When Marathon Training

Shin splints are a common injury experienced by many runners during marathon training, and they can be quite painful and debilitating. Shin splints occur when the muscles and tendons in the lower leg become inflamed due to overuse or repetitive strain. But what exactly causes shin splints during marathon training?

One of the main causes of shin splints is overuse, which can happen when a runner increases their training volume or intensity too quickly. This was supported by a study published in the British Journal of Sports Medicine, which found that runners who increased their mileage by more than 30% per week had a higher risk of developing shin splints. It’s important to gradually increase your training volume to give your body time to adapt and prevent injury.

Another factor that can contribute to shin splints is improper footwear. Worn-out or ill-fitting shoes can increase the shock and impact on your legs, leading to more strain and stress on your lower legs. A study in the Journal of Athletic Training found that runners who wore shoes with less cushioning had a higher incidence of shin splints.

Lastly, the surface you train on can also play a role in the development of shin splints. Running on hard surfaces like concrete or asphalt can increase the impact on your legs and increase your risk of developing shin splints. A study in the Journal of Sports Medicine and Physical Fitness found that running on soft surfaces like grass or a track can help reduce the risk of shin splints.

Overall, shin splints during marathon training are often caused by a combination of overuse, improper footwear, and training on hard surfaces. By taking steps to address these factors, runners can reduce their risk of developing this painful condition and continue to enjoy a successful training season.

How To Prevent Shin Splints During Marathon Training

There are several steps you can take to prevent shin splints and keep your training on track.

One of the best ways to prevent shin splints is to gradually increase your training volume and intensity. A study published in the Journal of Sports Science and Medicine found that runners who increased their training volume by more than 10% per week had a higher incidence of shin splints. To prevent this, it’s recommended to increase your training volume by no more than 10% per week.

In addition to gradual training increases, proper footwear is crucial in preventing shin splints. Running shoes should have proper arch support and cushioning to absorb shock and reduce the impact on your lower legs. A study published in the Journal of Sports Sciences found that runners who wore shoes with custom-made orthotics had a lower incidence of shin splints compared to those who wore standard shoes.

Cross-training can also help prevent shin splints by reducing the repetitive strain on your lower legs. Incorporating activities like cycling or swimming into your training routine can help build strength and reduce the impact on your legs. A study published in the Journal of Strength and Conditioning Research found that cross-training reduced the incidence of shin splints in runners.

Lastly, stretching and foam rolling can help prevent shin splints by increasing flexibility and reducing muscle tension. A study published in the Journal of Athletic Training found that stretching before and after running reduced the incidence of shin splints in runners.

In summary, to prevent shin splints during marathon training, it’s important to gradually increase your training volume, wear proper footwear, cross-train, and stretch regularly. By taking these steps, you can reduce your risk of developing shin splints and keep your training on track.

Best Exercises To Prevent Shin Splints

One exercise that can help prevent shin splints is the calf raise. A study published in the Journal of Athletic Training found that runners who performed calf raises had a lower incidence of shin splints compared to those who did not. To perform a calf raise, stand with your feet hip-width apart and raise your heels off the ground, then slowly lower back down.

Another exercise that can help prevent shin splints is the ankle inversion exercise. A study published in the Journal of Orthopaedic & Sports Physical Therapy found that runners who performed ankle inversion exercises had a lower incidence of shin splints. To perform this exercise, sit on a chair with your feet flat on the ground. Slowly turn your foot inward so that the sole of your foot faces inward, then slowly turn it back to the starting position.

Strengthening exercises for the muscles in your lower legs can also help prevent shin splints. A study published in the Journal of Strength and Conditioning Research found that runners who performed a six-week strengthening program had a lower incidence of shin splints. Exercises like toe raises, toe curls, and ankle rotations can help strengthen the muscles in your lower legs.

Additionally, incorporating dynamic stretching into your warm-up routine can help prevent shin splints by increasing flexibility and reducing muscle tension. A study published in the Journal of Sports Medicine and Physical Fitness found that dynamic stretching reduced the incidence of shin splints in runners. Exercises like walking lunges, high knees, and butt kicks can help prepare your muscles for exercise.

Final Words – How To Prevent Shin Splints During Marathon Training

Shin splints can be a painful and frustrating condition, but with the right precautions, you can prevent them during your marathon training. Be sure to start slowly, wear proper footwear, vary your terrain, and stretch and strengthen your legs. With these tips in mind, you can enjoy a safe and successful marathon training season. Happy running!