How to avoid shin splints and other running injuries

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Shin splints are one of the most common injuries for beginner runners

While ice and Tylenol can help mitigate pain, they won't change the fundamental issue: running form.

The shin bone absorbs and redistributes impact from each footfall. The greater the impact, the more the bone endures. For beginner runners, too much impact too fast leads to shin splints (and other maladies).

Greater impact results from over-striding. Over-striding causes you to land on your heels and lock your knees, sending shockwaves through your legs. Nothing increases the likelihood of running injury more.

Even small increases in your cadence (steps per minute) can soften the impact on your joints. Also, by increasing your cadence, you decrease the time you spend in the air, lessening impact. Increasing your cadence doesn't just increase how often your foot lands - it changes where your foot lands.

Take smaller strides, and your feet will strike directly beneath your center of gravity. By doing so, you waste less energy hauling your legs up and out, and can focus instead on moving forward.

Think gliding, not grinding.

This is all to say that cadence is the key to mitigating running injuries - especially for beginners.

How can you improve your cadence? Read the related articles below!

Related articles:

How to measure your cadence

How to easily improve your cadence


Weav Run is a new music running app that adapts songs to match the rhythm of your feet.

Use our adaptive music to optimize your form, which decreases injury risk and boosts performance.