Shin splints: run a 5k
The thrill of the WDW Marathon Weekend 5k beckons, but the challenge of shin splints looms. Can you navigate this path of discomfort and still triumph in your race? The answer is a resounding yes. In this comprehensive guide, I delve into the art of training for a 5k while battling shin splints. I'll unravel the intricacies of preparation, training techniques, recovery strategies, equipment choices, and more. As you journey through the critical aspects of this endeavor, you'll discover how to transform shin splints from an obstacle to a conquerable challenge.
Top 3 mistakes runners make when training for a 5k with shin splints
When to Start Training for the WDW Marathon Weekend 5k
To be able to run a 5k from absolute 0, and if I’m being honest 0 is the starting point for someone racing with shin splints, then you need to start about 14 weeks ahead of race day.
So for WDW Marathon Weekend the 5k is January 4, 2024. So training should begin around October 1, 2023.
How to Train for a 5k with Shin Splints
Training when you’ve had any kind of injury, especially shin splints, needs to be specific, planned and tailored to your shins.
You need to start at the exact running distance your shins can tolerate without flaring up again. And this doesn’t mean guessing how far you can run and hoping for the best… you need to test it before you run. More on that in your 1st 2 weeks of training.
Once you know your starting distance you need to increase your distance incrementally each week and then taper at specific intervals to allow your shins to adjust without overdoing it.
While you’re working on the actual running (or run/walking if you’re using the run walk method for training with shin splints) you also need to balance out your training with cross training, strength, stretching, rest and recovery, and use the right equipment like shoes and fuel and hydrate the right way.
Learn more about balancing it all below.
Get Started - Your 1st 2 Weeks Running with Shin Splints
Your first 2 weeks of training are critical when you’re running with shin splints. These first two weeks will make or break you.
That’s because you always see everyone talking about following the 10% rule… which is true. You need to follow the 10% rule, but that works for AFTER you know how far you can run. That’s why I’ve created a free PDF outlining your 1st 2 weeks so you know exactly how far you can and should run on your first run so you don’t flare up your shins and keep them happy throughout the whole training plan.
Strength
Strength as you know is super important to your overall health, but definitely your running health. You need strong muscles, ligaments and bones to keep moving forward.
The biggest mistake I see people making when they’re running with shin splints is that they look for strength exercises to give them stronger shins or calf muscles. And this doesn’t work because your shins are on fire because they’re working too hard.
And adding strength exercises to them is giving them even more work to do. Instead, focus on a strength routine to work on the weak areas or the whole body in general.
Your plan should include 2-3 strength training days. These can be on your run walk days, or cross training days. I do recommend avoiding doing strength on rest days.
Training
When it comes to running with shin splints you’ll want to focus on a training plan that incorporates cross training, running (and walking if you’re doing the run walk method) and rest days.
Cross training should be 30 minutes of activity that makes your heart beat faster and is different from running (or run walk intervals if you’re doing run walk method).
This includes:
swimming,
riding a bike,
elliptical,
row machine,
ice skating, and
walking (if you’re not doing the run walk method).
Running should be 3 days a week for a 5k training plan, and it should start at the exact amount you can run without flaring up your shin splints. To learn how to know exactly how far your first run should be check out my free PDF Your 1st Two Weeks.
If you’re doing the run walk method, which 80% of my clients use the run walk method, you can keep your training up by adding walking as part of your run-day training plan. Make sure your walking distance is the exact distance you know doesn’t flare up your shin splints.
In total your training plan should include 2 cross training days, 3 run walk days, 2 rest days.
Recovery
As I mentioned above, rest and recovery are important. Your training plan should include 2 rest days when training for a 5k.
These rest days should be recovery rest: this means no cross training, no running, no speed walking, no strength exercises.
You can include stretching and recovery techniques like
massage,
massage gun,
foam rolling and
hot epsom salt baths.
Rest days are built into training plans to allow your body to recover and heal from the work it did in the past 7 days.
Equipment
Most people get into running because there’s very little equipment needed. This is true, though some equipment is still needed.
Things like shoes, clothing, socks, foam rollers, massage guns, epsom salts, ice and heat packs are some just to name a few. You want to make sure the items you’re using are good quality and are what you need.
The biggest mistake with regard to equipment I see runners make is they blame their shoes and then spend so much money and time on getting the perfect shoes. It’s very rare that shoes are the culprit for shin splints, instead the cause of shin splints is overtraining… doing too much too fast.
Shin splints are an overuse injury where the muscles get inflamed and actually start tearing where they attach to the shin bone. Shoes can’t cause that.
Can shoes be uncomfortable or the wrong ones for you in general? Yes. But they aren’t the cause of shin splints.
So before you go and buy a new fancy and expensive pair of shoes look at your training plan, especially where you started.
If you picked a running distance for your first run based on anything but an exact test I urge you to download the free PDF Your 1st Two Weeks… I walk you through how to choose how far to run the first time with a specific test.
Stretching
Stretching is so important, especially if you’re battling shin splints.
Though, a big mistake I see people make is focusing on stretching their shins and calf muscles and not making progress. Although your shins feel tight and sore, stretching them more won’t help get rid of the pain for good.
To get rid of the pain for good you need to go back and look at your training plan because doing too much too soon caused your shin splints. If you chose your first distance in running based off anything except a specific test then you need to go back and test your shins.
But, when it comes to stretching to decrease soreness and improve mobility incorporate a well rounded stretching routine that hits all the major muscle groups.
That way everything moves well and you don’t compensate in any one area for the other areas. If you’re already stretching regularly for at least 15 seconds each repetition, make sure you’re doing 2 repetitions. And you’re doing 2 reps for 15 seconds each move up to 2 reps for 30 seconds each. If you’re brand new to stretching, aim for 1-2 reps of 15 seconds. Always stretch all major muscle groups: upper and lower body.
Diet
I’m not talking about a “losing weight diet” I’m talking about what you eat and drink specific to your shin splints needs. Yes you can eat a right way and a wrong way for your shin splints.
Shin splints are a muscle injury and when muscles are injured, or any part of your body is injured, you need more protein to build up the strength.
Incorporating more protein in your diet will help the building blocks of muscle. And you also need to hold off on foods that cause or contribute to inflammation. These types of foods are processed foods and those that have a lot of sugar in them. Taking in food, and beverages, that keep you inflamed keep your pain from shin splints lingering for longer.
FAQ: Running with shin splints
Do I really need to go all the way back to 0 to train for a 5k?
Yes. You really need to go all the way back to the beginning. If you started your training plan at too high of a distance your shins maybe could take it for a few weeks, but eventually it catches up to you and before you know it your shins are on fire every run and with day-to-day activities, too. To be sure you’re not over doing it you need to go back to the beginning.
What’s the best exercise to strength shin splints?
If you truly have weak shins you can do toe raises, also known as ankle dorsiflexion, with or without resistance. But, you can only know if you have weak shins when you don’t have actively flared shin splints because if you’re testing your strength of your shins and you have to stop the test because of pain that doesn’t necessarily mean you have weak shins, it means you have pain limiting you from completing the test. Go back to the strength section on this page to learn what to do instead.
What’s the best stretch for shin splints?
If you truly have tight shins you can do stretches to push your ankle into plantarflexion (like kneeling and sitting back onto your heels). But, it’s rare to have tight shins, the people who have tight shins have been placed in a cast locking them at 90 degrees at the ankle for weeks or months at a time, and if that’s the case for you then you don’t have shin splints and you should be in formal physical therapy. Go back to the stretching section of this page to read more about what to stretch instead.
Shin splints may cast shadows, but they won't define your journey. Armed with expert insights, you've gained a roadmap to navigate the complex terrain of training for the Marathon Weekend 5k while wrestling with shin splints. From understanding when to embark on your training to discovering the optimal exercises and stretches, you're now equipped with knowledge that transcends common pitfalls. Remember, the right shoes matter, but overtraining poses a more significant threat. With each step you take, consider the balance between pushing limits and allowing recovery. Above all, embrace your body's unique needs and response, fine-tuning your approach as you progress. The journey may be challenging, but the victory at the finish line will make every stride worth it. Happy running, shin splints and all!
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