Speaking from experience, build up the volume very, very slowly. If there is any pain, tightness, whatever back off. It took me years to be able to handle any real running volume at all, and I tried all the tricks. I do avoid asphalt when possible and do a lot of foam rolling.
Starting out with running training
Hi Uphill Athlete Community,
I am about to start the 16 week Big Mountain Training Plan. To date, I haven’t been a runner having built my aerobic base from predominantly cycling and some hiking. I realise switching to running instead of cycling is key to this training plan. When I have dabbled in running in the past I’ve always ended up with shin pain (shin splints?) and had to stop. I expect this has been a consequence of too much, too soon.
As a result, looking for suggestions as to how I can minimise the chance of my shins being a problem.
I’m guessing good shoes (I have Hoka Speedgoat 4s), avoiding hard running surfaces, avoiding heel strikes are all important but I welcome any other suggestions on how to build up / technique etc. Should i start out with 30 seconds run, 30 seconds walk, for example?
Also, if my shins do start to hurt, would switching to hiking in hilly terrain in upper Zone 2 be the best alternative??
Thanks in advance for any suggestions!
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