If you’ve ever felt that sharp, aching pain along the inside of your shin after a run, you’re not alone.
Shin splints — clinically known as Medial Tibial Stress Syndrome (MTSS) — are one of the most common injuries among beginner and returning runners. And despite what shoe store marketing and internet forums tell you, your shoes are rarely the real problem.
If you’re wondering how to avoid shin splints while running, this guide breaks down the real causes, proven fixes, and training mistakes that lead to pain. In this guide, we’ll break down:
- Why shin splints happen
- The biggest myths about footwear and pronation
- What science actually says about orthotics
- How cadence and training load affect your shins
- A simple, proven action plan to stay pain-free
This article is based on systematic reviews, randomized controlled trials, and sports medicine research, not opinions.
Quick answer:
The best way to avoid shin splints is to manage training load, run most miles at an easy pace, slightly increase cadence, and avoid sudden mileage spikes. Shoe type and arch shape matter far less than most runners think.
🔹 The Biggest Myth: “You Need the Right Shoe to Fix Shin Splints”
One of the most persistent myths in running is:
“If you pronate, you need stability shoes. If you have flat feet, you’re doomed.”
What the Science Says
A landmark study published in the British Journal of Sports Medicine followed hundreds of runners and found:
Foot pronation was NOT associated with increased injury risk.
In fact, runners with higher pronation were not more likely to develop shin splints than neutral runners.
👉 Learn how to choose the right running shoes for your gait and training load in our complete explanation here:
Choosing the Right Running Shoes (And Avoiding Shin Splints)
📚 Source:
British Journal of Sports Medicine (2014)
Translation:
Your arch height and foot shape do not determine whether you’ll get shin splints.
🔹 Orthotics: Custom vs Store-Bought (The $400 Question)
Orthotics are often sold as a cure for shin splints — but do they actually work?
What Research Shows
- Custom orthotics ($400–$600)
- Prefabricated inserts ($30–$60)
👉 Both may help reduce pain short-term
👉 Neither fixes the root cause
Systematic reviews show orthotics can redistribute pressure, but they do not prevent shin splints if training load errors remain.
📚 Sources:
- Journal of Foot and Ankle Research
- American Journal of Sports Medicine
Bottom line:
Orthotics manage symptoms — they don’t solve the problem.
🔹 The Real Cause of Shin Splints: Training Load
Across multiple systematic reviews, the strongest predictors of shin splints are:
- Sudden increases in mileage
- Rapid pace increases
- Inadequate recovery
- Higher body mass relative to fitness
- Low running history (new runners)
📌 Shoes are a minor factor. Load is the primary driver.
Shin splints happen when the tibia (shin bone) is exposed to repetitive stress faster than it can adapt. Understanding how to avoid shin splints comes down to managing training load, cadence, and recovery—not buying more expensive shoes.
Most shin splints come from running too fast, too often.
Here’s how Zone 2 running prevents injury and builds durability.
🔹 How Cadence Reduces Shin Stress (This Is Huge)
One of the most overlooked fixes for shin splints is step rate (cadence).
What Studies Found
Increasing cadence by 5–10% leads to:
- Lower tibial impact forces
- Reduced braking forces
- Shorter stride length
- Less vertical loading per step
📚 Source:
Journal of Orthopaedic & Sports Physical Therapy
Why This Works
When you overstride, your foot lands far in front of your body, sending shock directly into the shin bone.
A slightly faster cadence:
- Brings foot strike under your center of mass
- Reduces bone stress every single step
This is one of the most powerful, non-invasive fixes available.
Did you know?
Increasing cadence by just 5–10% can significantly reduce stress on the tibia and lower-leg tissues without changing speed.
🔹 KT Tape, Shockwave & “Magic Bullet” Treatments
Let’s be clear:
KT Tape
- May improve proprioception
- Can reduce pain perception
- Does not heal shin splints
Shockwave Therapy
- Mixed evidence
- May help chronic cases
- Expensive and inconsistent
📌 There is no magic treatment.
The only consistently proven solution is:
Reducing load → Allowing adaptation → Gradual rebuild
🧠 The Coach’s Verdict: A 3-Step Action Plan
If you’re feeling shin pain right now, do this:
1️⃣ Reduce Load (Temporarily)
- Cut weekly mileage by 30–50%
- Remove speed work
- Keep runs short and easy
2️⃣ Adjust Mechanics
- Increase cadence by ~5%
- Avoid overstriding
- Use walk breaks if needed
3️⃣ Rebuild Intelligently
- Follow the 10% rule
- Keep most runs easy (Zone 2)
- Prioritize recovery and sleep
🏃 Runner Tip: Cadence Fix = Instant Relief
Did you know?
A small cadence increase can reduce tibial stress by up to 10% per step.
That adds up to thousands fewer stress impulses per run.
🎧 Listen to the Full Breakdown
This article accompanies Season 1, Episode 13 of the
Half Marathon Training Plan Podcast (Dropping Monday 1/19/26):
🎙 Shoes, Shins & The Truth About Injury
👉 We break down the science, bust shoe myths, and explain exactly how to stay injury-free.
📘 Want a Proven Training System?
This framework comes directly from our Half Marathon Training Plan book, which shows you how to progress mileage safely without triggering injuries like shin splints.
Our Half Marathon Training Plan book includes:
- Injury-aware progression
- Load management rules
- Recovery strategies baked in
- Beginner-friendly pacing guidance
Available on Kindle & Paperback.
Final Takeaway
If you remember one thing:
Shin splints aren’t caused by “bad shoes.”
They’re caused by too much, too soon.
Train smart. Run strong. Finish proud.