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7 Ways Runners Can Prevent Shin Splints

About 30 to 40 percent of new runners develop shin splints; stay a part of the healthy majority by following these tips. 

Warm up properly to prepare your body for the demands of your workout and prevent injury. Try this dynamic warm up routine before you start running.

Gradually increase running frequency, distance, duration and intensity while allowing adequate rest between workouts. Find out how to build endurance and increase mileage without getting hurt.

Related: How Beginners Can Boost Endurance

Run on softer surfaces, such as trails, grass or a local track. Softer surfaces are lower impact and less stress for your legs compared to pavement and sidewalk.

Improve your running mechanics by stretching and strengthening your hips, glutes, core and lower legs.

Incorporate plyometric exercises to enhance your running efficiency and make you more resilient. Follow along with our Leap Year plyometric challenge to incorporate a different move into your routine every day.

Replace shoes at the recommended intervals of 300 to 500 miles.

Cross-train with lower-impact activities, such as swimming, cycling and using an elliptical trainer, to allow the body to recover. Even unconventional activities like paddle boarding and barre class can be great compliments to your running.

Related: Hit The Barre With These 5 Moves For Runners

Nicki Miller

Nicki Miller

Nicki Miller is the managing editor for Women's Running and spearheads our nutrition coverage. She’s an avid runner but also loves cycling (both on and off-road), yoga and all kinds of crazy videos to do at home. Formerly the editor of Martha’s Vineyard Magazine, Nicki started her journalism career at The Washington Post. Her first races were duathlons (run, bike, run) in her twenties with her husband, and then triathlons, completing the White Lake Half Ironman in North Carolina. Since joining Women’s Running in 2013, she’s been more focused on half marathons and trail running. Some of her proudest moments have been running the Boston Marathon (first 26.2), and becoming an RRCA certified running coach and helping others take up the sport.