Instead of running too much too soon (a main cause of shin splints) increase your speed and distance gradually. Avoid the 5-mile itch. “If you’re a new runner, you’re not going to suddenly run 5 miles,” says Keith Jeffers, D.C., C.C.S.P. “You need a break-in period. Start with 20 minutes of a walking-running combo every other day.” When it comes to building intensity and duration, 10 is the magic number. Increase you walking distance 10% each week while simultaneously amping up your run to walk ratio by 10%, says Jeffers.
Stay injury-free all summer long so you can coast in to fall marathon season faster and stronger.