Shin splints in beginner runners: causes, relief and prevention
Shin splints are the everyday name for an ache along the front or inner edge of your shinbone, and they’re one of the most common complaints of new runners. They usually come from doing too much too soon: running too often, too fast or too far before your legs are used to it. Most mild cases settle with a few days of rest and a gentler restart. Sharp pain, pain in one small spot, or pain that lasts more than a few days needs a doctor or physiotherapist.
What do shin splints feel like?
Shin splints usually feel like a dull, spread-out ache along the shin, often on the inside edge, that gets worse when you run. Some people feel it at the start of a run and notice it fades a bit as they warm up, then comes back afterwards. Others feel tenderness when they press along the bone the next morning.
What matters most is the type of pain. A wide, dull ache that eases with rest is the classic beginner complaint. Pain that is sharp, sits in one small spot you can point to with a fingertip, or hurts even when you walk or rest is different, and it’s a reason to get checked rather than guess.
Why do beginners get shin splints?
Beginners get shin splints because their heart and lungs often improve faster than their legs. After a few weeks you feel fitter and want to do more, but the muscles, bones and tendons in your lower legs need longer to catch up. The most common causes are:
- Too much, too soon. Adding runs, minutes or speed faster than your legs can handle.
- Running too fast. Every run feels like a test instead of an easy jog.
- Too few rest days. Running on back-to-back days without time to recover.
- Worn-out or poorly fitting shoes. Old fashion sneakers or running shoes past their best.
- Long strides. Reaching your foot far out in front of you and landing hard.
- A sudden change of surface. Switching from a treadmill or trail to hard pavement all at once.
The good news: almost all of these are things you can change.
What should you do when your shins start to hurt?
When your shins start to hurt, stop running for now and give them a few days of rest. Pushing through usually turns a short break into a long one. Here’s a simple plan:
- Stop the run and walk home. Don’t try to finish the session.
- Rest from running for a few days. Normal walking is fine if it doesn’t hurt.
- Soothe the area. A cold pack wrapped in a thin towel for 10 to 15 minutes can feel good in the first couple of days.
- Stay active in other ways if it’s pain-free. Cycling, swimming or easy walking keep you moving without the pounding.
- Test it. When walking, hopping gently on the spot and pressing along the shin no longer hurt, try a short, easy run.
- Restart lower than where you stopped. Go back a step or two in your plan, not straight back to your last run.
How long do shin splints take to go away?
Mild shin splints often feel better within one to two weeks of rest and easier running. If you keep running on them, they can hang around for much longer. Everyone heals at a different speed, so let your legs lead: if the ache comes back when you restart, you need more rest or a gentler build-up.
If there’s no real improvement after a few days of rest, or it keeps returning, that’s the moment to see a professional.
When should you see a doctor or physiotherapist?
You should see a doctor or physiotherapist if the pain is sharp, getting worse, or still there after a few days of rest. Go sooner rather than later if any of these apply:
- The pain sits in one small spot on the bone.
- It hurts when you walk, climb stairs or rest, not just when you run.
- It wakes you up at night.
- There’s swelling, redness or warmth.
- The pain keeps coming back every time you restart.
- You’re not sure what’s going on.
This guide isn’t a diagnosis. A professional can look at your legs, ask about your running and give you advice that fits you.
How do you come back to running after shin splints?
Come back slowly, with shorter runs, more walking breaks and at least one rest day between runs. The walk/run approach is ideal here: short bits of running with walking in between give your shins a gentle way back in. If you’re not sure how to structure it, the run-walk method guide explains the idea.
Keep the pace truly easy, slow enough that you could chat in full sentences. Our guide on how slow you should run shows why slower is better while your legs adapt.
In the Run app, this is built into the plan. At the end of each week you rate any pain from 1 to 10, and a score of 6 or more makes the next week easier. If you mention a past injury when you start, the plan also begins one level lower to give you extra margin.
How can you prevent shin splints?
You prevent shin splints mostly by building up slowly and keeping most runs easy. These habits make the biggest difference:
| Habit | Why it helps |
|---|---|
| Run 2–3 times a week, with rest days in between | Your legs get time to recover and get stronger |
| Increase time or distance a little at a time | Your legs can keep up with your lungs |
| Keep most runs at an easy, chatty pace | Less pounding with every step |
| Take shorter, quicker steps | Your foot lands under you, not far out in front |
| Wear running shoes that fit and aren’t worn out | Better support and cushioning |
| Change surfaces gradually | Your legs adjust to new ground slowly |
| Warm up with 5 minutes of brisk walking | Your muscles are ready before you run |
A structured beginner plan like Run’s 5K plan does most of this for you by building up in small steps, with walking breaks that shrink over time. And if your shoes are old or never fit well, our guide to running shoes for beginners explains what to look for.
Will shin splints keep coming back?
Shin splints don’t have to come back once you’ve found a pace of progress your legs can handle. Many runners get them once, early on, learn to slow down and build up gently, and never have them again. If they return every time you increase your running, that’s a sign to ask a physiotherapist to look at how you run, your shoes and your plan.
The main lesson is simple: your legs need time. A few patient weeks now are much better than a few frustrated months on the sidelines later.
Frequently asked questions
Can I run through shin splints?
It’s not a good idea. Running on sore shins usually makes the ache last longer and can turn a few days off into a few weeks off. Rest until normal walking feels fine, then restart with shorter, easier sessions.
Should I use ice or heat on sore shins?
Many runners find a cold pack wrapped in a thin towel, for 10 to 15 minutes, soothing in the first couple of days. Never put ice straight on the skin. If something doesn’t feel right or the pain keeps coming back, ask a physiotherapist.
Do compression socks help with shin splints?
Some runners like how they feel, and they’re unlikely to do harm. But they won’t fix the real cause, which is usually building up too fast. Rest and a gentler plan matter far more than any sock.
Can I still exercise while my shins heal?
Usually yes, as long as it doesn’t hurt. Cycling, swimming and easy walking are popular ways to stay active while your shins settle. If an activity brings the ache back, stop and give it more time.