Wear Appropriate Footwear
Many individuals may not realize this, but footwear is incredibly important when it comes to avoiding shin splints and similar running injuries. Of course, no one should run in heels, dress shoes, or anything other than sneakers, but many forget about what criteria makes for an appropriate running shoe beyond this. The best piece of advice, of course, is to visit a specialty running store, where they observe each customer’s stride and recommend a type of running shoe from there, such as stability, motion control, and cushioning shoes. There are differences regarding the amount of support as well as where the support is located in each type of shoe, suited to different types of runners.
Beyond this, however, the age of the shoe also comes into play. Even shoes that look as if they are still good quality could have worn out on the inside and not be providing the same amount of support as they did when first purchased. The time it takes for the shoes to degrade depends on the amount of running an individual does, how well they take care of their shoes, as well as what surface they typically run on. Pavement, for example, is harder on the shoes than the softer ground of a packed trail. The recommendation for replacing running shoes is after three to five hundred miles, though each shoe should be watched for wear and the ultimate decision should include those observations.
Continue reading to learn about how increasing the frequency, length, and intensity of a running schedule influences the chances of developing stress fractures or shin splints.