• Dallas Galloway

Shin Splits

Extended layoff do not speed up the healing of shin splints. There is info on shin splints in Galloway’s Book on Running.


1. Make sure that your shoes are right for your feet, and that you’re not pronating so much that you could use an orthotic. Even if you over pronate, a good arch support will often give you enough correction, but make sure.


2. Put much more walking into your long runs. If you’ve been doing a one-minute walk break every 4 minutes, do a 1 minute every 2 minutes.


3. Try to stay below the threshold of irritation. If running 3 miles every other day makes it hurt, then drop to 2 miles and put walk breaks into each.


4. Don’t race or do speedwork until the shin splints go away.


5. You can run through shin splints, as long as you don’t have a stress fracture or other more serious shin problem.

© 2020 by Dallas Galloway