Why do my shins hurt when I start running? (And how to fix it)
If your shins ache when you start running, you’re experiencing one of the most common beginner complaints there is. That tenderness or aching along the front of your lower leg, often called “shin splints”, is your body’s way of telling you something needs to change. The good news: it’s usually very fixable, and often preventable.
Why it happens
Shin pain in new runners almost always comes down to one thing: doing too much, too soon.
When you start running, the muscles, tendons, and connective tissue around your shinbone aren’t yet used to the repetitive impact. Your cardiovascular fitness, how hard you can push your lungs and heart, often outpaces how quickly those lower-leg tissues adapt. So you feel able to run more than your shins are ready for, and the tissue gets overloaded and inflamed.
Common contributors include ramping up distance or frequency too quickly, running on hard surfaces, worn-out or unsupportive shoes, and running too fast for your current level.
How to fix and prevent it
The fixes are mostly about backing off and building more gradually:
Slow your progression. This is the big one. Don’t increase how far or how often you run by more than a little each week. The classic guideline is not to add more than about 10% to your weekly distance at a time. Shins need time to catch up to your fitness.
Run slower and use walk breaks. Reducing the intensity lowers the load on your shins. Run/walk intervals, the foundation of Couch to 5K, are gentler on new legs than trying to run continuously from day one.
Check your shoes. Worn-out or inappropriate shoes are a frequent culprit. Supportive running shoes that fit well make a real difference. If your shoes are old or you’ve never had proper running shoes, that’s worth addressing.
Rest when it hurts. Pain is information. Take rest days seriously, and if your shins are genuinely sore, give them time to recover rather than pushing through. Running through shin pain tends to make it worse.
Softer surfaces help. Where you can, running on grass, trails, or a track is easier on your shins than concrete.
When to see a professional
Mild shin soreness that eases with rest and gentler training is usually just part of adapting. But if the pain is sharp, localized to one spot, persists despite rest, or gets worse, it’s worth seeing a doctor or physiotherapis. Occasionally shin pain signals something more serious like a stress fracture, and it’s better to check than to push through.
The bottom line
Shin pain when you start running almost always means you’re building up faster than your lower legs can adapt. Slow your progression, run gently with walk breaks, wear decent shoes, and respect rest days. Do that, and shin pain usually fades as your body catches up.
It’s not a sign you’re not built for running. It’s a sign to ease off the gas, and easing off is exactly how beginners are supposed to start anyway.
This article is general information, not medical advice. If you have persistent or severe pain, please see a healthcare professional.
Pace is a gentle Couch to 5K coach built to prevent exactly this. It builds you up gradually with run/walk intervals, so your legs adapt without the too-much-too-soon overload that causes shin pain. Free to your first 5K. Find Pace on the App Store.