Why Do My Shins Hurt When I Run?

Why do my shins hurt when I run?

 The 7 Step Shin Splints Treatment SystemShins that hurt can turn into something more serious if you continue to ignore the pain while your training or learning to run a 5K.
Here's some information about why your shins hurt while you run and a story of what happened to me when I didn't listen to the signs..

Gilly with sore shins.

If your shins hurt while you run, you have the most common injury to runners and especially the beginner runner, it's call Shin Splints.

  • Most causes for shin pain or shin splints are because of the age or mileage of your shoes.
  • The way your shoe fits can be considered a major factor as well. It could be too tight, too loose or just not enough support.
  • How we run is a huge on the list, because some people run with long strides, big leans and toes that point in or out.
  • The surface you run on is either too hard or uneven. Grass is great, but concrete can be jarring to your feet and your whole body. A track with a soft surface is excellent or even a trail or the woods is ideal.
  • Running too long. Follow the 10% rule, increasing your weekly or bi-weekly mileage by only10%..
  • Not being conscious of your posture. Keep your head facing straight and look about 15 to 20 feet away running. Good posture keeps your whole body in sync.
  •  Running light on your feet and landing on your mid-foot is ideal and most of all, try to keep your big toe aligned with your knee.
  • New to running and you are learning to run. 
  • Not warming up properly or cooling down doing dynamic stretches to start and static stretches post run.
stretching poster

Symptoms of Shin Splints

This is how you will feel when you have shinsplints:

  1. Shinsplints can feel like a nagging pain running up your shin bone and along the muscle. You'll notice shin pain especially in the beginning of your run and when you continue to run it may stop.
  2.  Although... as you start to come to the end of your run the pain may come back. 
  3.  You might find when you get out of bed in the morning the pain radiating up and down your shin bone.
  4.  There even might be a slight swelling at the front of your shin.

Here's what happened to me and my shins.

I did my second last run with the pain on and off... 
It wasn't bad pain, just nagging pain!
I waited two days to go for my next run.
All of a sudden it happened! I pushed it too far!

I could barely make it around the 2km mark.
I couldn't run and I couldn't walk.
My running was finished...Yes finished for 3 long months!
Too long...But a great lesson!

My injury had gone past shin splints and turned into a stress fracture.
The bone was chipping away...every time I ran. Ouch!

Now this is quite awhile ago, so now I pay particular attention when symptoms start to creep up...
Listen to your body!
Don't ignore the pain...
If you have pain running....Stop.
If you are having a lot of pain throughout your run get checked by your doctor to see what is wrong!

You can prevent shin splints by following a good stretching program!
 This poster is awesome to keep close to you or hang on the wall. It's nice to do instead of flipping through a book trying to get the exercises right.  Click on the poster link to see more.

 The above eBook "The 7 Step Shin Splints Treatment System"  You customize from home and be assured of never get Shin Splints again. Integrating this system into your learn to run program or training program will have you back running 50% sooner!

Take a look at this great program for  Healing Your Shin Splints!
I found this most effective in healing and preventing shin splints from coming back.

Articles of Relevance:
Shoes For You
Have You Ever Had a Twinge Of Pain On The Front Inside Of Your Shin?

Sign up for free email updates on tips and motivation!


    1. I like to get as much use out of my shoes as possible. I started getting shin splints while playing sports outside but I noticed that when I played basketball I didn't get them. That is because I have newer basketball shoes that I play with. Then I got new shoes and it stopped happening. Good shoes really does make a big difference.

    2. Nice post if you ask me. Thank you for enlightning this information.

      Tom Phillsen
      car gps jammer