With just a few weeks now until the 2025 Nike Melbourne Marathon, you’re probably well into your preparations, and maybe even following our Podiatrist Mitch’s Melb Mara Preparation Tips. But one thing runners need to be wary of during marathon preparation & training is the risk of shin splints.
If you are not careful in your Marathon training, untreated shin splints can undo your preparation and sideline you from the Melb Mara and cause long lasting injury. We really don’t want that, so our Podiatrist Mitch is here to share his tips on how to prevent shin splints during your marathon training.
The most common injury we see in marathon preparation is shin splints. You might be asking “what is a shin splint”?
- Shin splints, or medial tibial stress syndrome, is pain along the shin bone (tibia) caused by overuse and inflammation of muscles, tendons, and bone tissue.
- They are often a result of increasing training too quickly, running on hard surfaces, or improper footwear.
- Symptoms include pain along the inner or front of the lower leg, especially during and after exercise.
You might be experiencing shin issues and thinking “how can you tell if you have shin splints while training for a marathon”?
This can include a dull ache along the inner side of the shinbone, pain that worsens with activity and may feel better with rest initially but then continues to ache after runs, and tenderness or mild swelling along the lower leg. Other signs can include redness or inflammation of the skin over the shinbone and, in some cases, numbness or weakness.
You might now be thinking “what can I do to prevent shin splints while training for a marathon?”
Preventing shin splints while training for a marathon:
- Gradual Increase in Training:
Avoid sudden spikes in mileage or intensity. The 10% rule (increasing mileage by no more than 10% per week) is a good guideline.
- Proper Footwear:
Invest in good running shoes that fit well and offer adequate support. Consider replacing them every 500-800 km. Our Podiatrists can assess your footwear and make sure it is the best shoe to train & run a marathon in.
- Warm-up and Cool-down:
Include dynamic stretches before runs and static stretches afterward. Our Podiatrists can work with you to come up with a comprehensive stretch & cool down routine to complement your marathon training & preparation.
- Strength Training:
Strengthen core, hips, and legs to better withstand the stresses of running.
- Flexibility Exercises:
Stretching the calves, hamstrings, and Achilles tendons can improve flexibility and reduce injury risk. Our Podiatrists can help you come up with the right exercises for your marathon preparation & training.
- Running Technique:
Work on your running form to reduce impact on your shins. Try shortening your stride and landing midfoot.
- Rest and Ice:
If you experience pain, rest and ice the affected area. Consider using anti-inflammatory medication if necessary. Your Podiatrist can give you some advice and product recommendations.
- Seek Professional Advice:
If pain persists, consult one of our friendly Podiatrists in Thornbury to make sure your shin splints are treated early on in your marathon training. Leaving it too late isn’t an option and could end your Melbourne Marathon aspirations.
Key Considerations for Marathon Training:
- Listen to your body: Pay attention to pain signals and don’t push through them.
- Don’t run on hard surfaces: Opt for softer surfaces like trails or tracks when possible.
- Avoid overstriding: Landing with a straight leg can increase impact on your shins.
- Consider Orthotics: If you have flat feet or overpronation, Orthotics may help support your arches and reduce stress on your shins. Our Podiatrists are experts in scanning your biomechanics and foot casts to create personalised Orthotics that can help you excel in the Melbourne Marathon and prevent shin splints in your training & preparation.
Preparing and training for the Melbourne Marathon & wanting to ad Podiatry treatment and advice to your preparation? Book Online to see one of our Sports Focussed Podiatrist’s in Thornbury or Call Us on 9480 4935 to make an appointment! We can help you avoid shin splints before a marathon.
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