# How to Avoid Shin Splints Before They Start: The Shoe Myth, Cadence Fix & 3-Step Plan

Page: https://stenobird.com/podcast/half-marathon-training-plan-podcast-7574423/how-to-avoid-shin-splints-before-they-start-the-shoe-myth-cadence-fix-3-step-plan
Text version: https://stenobird.com/podcast/half-marathon-training-plan-podcast-7574423/how-to-avoid-shin-splints-before-they-start-the-shoe-myth-cadence-fix-3-step-plan.md
Podcast: [Half Marathon Training Plan Podcast](https://stenobird.com/podcast/half-marathon-training-plan-podcast-7574423)
Published: 2026-01-19T13:00:00+00:00
Episode link: https://podcasters.spotify.com/pod/show/coach-chris2/episodes/How-to-Avoid-Shin-Splints-Before-They-Start-The-Shoe-Myth--Cadence-Fix--3-Step-Plan-e3dokq8
Audio file: https://anchor.fm/s/10b51514c/podcast/play/114102536/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2026-0-16%2Fdfa81fc3-e209-8b85-9eb5-60d9e381b951.mp3
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JSON: https://stenobird.com/v1/public/podcasts/half-marathon-training-plan-podcast-7574423/episodes/how-to-avoid-shin-splints-before-they-start-the-shoe-myth-cadence-fix-3-step-plan
Duration seconds: 740

## Resource

New to the podcast? Start here → ⁠The Injury-Proof Half Marathon System Shin pain in Weeks 2–4? You’re not broken — you’re right on schedule. In this episode, Coach Chris and Coach Maya bust the biggest shin splints myths (including the “you need stability shoes if you pronate” advice) and explain what the research actually points to: shin splints are usually a training-load problem, not a shoe problem . What you’ll learn: 👟 The “Shoe Type” Myth: Why foot shape (pronation/flat feet) isn’t the injury predictor most people think it is. 🦶 Orthotics (Custom vs. Store-Bought): What inserts can help with — and what they can’t. 📈 The Root Cause: Why sudden spikes in mileage and training load are the real shin-splints trigger. ⏱️ Cadence Fix: How increasing step rate by 5–10% can reduce stress on the lower leg. 🩹 KT Tape & Treatments: What’s legit, what’s hype, and what actually works. ✅ Coach’s 3-Step Action Plan (if your shins hurt right now): 1) Reduce training load temporarily (smart adjustments, not panic rest) 2) Increase cadence slightly (5–10%) to reduce tibial stress 3) Choose comfortable daily trainers (comfort & consistency beat “corrective” shoes) 📘 Book mention: Our new book, The Half Marathon Training Plan (paperback + Kindle), walks you through the full system — training, pacing, injury prevention, and gear — so you can build fitness without breaking down. 📕 Get the book: The Half Marathon Training Plan — Paperback & Kindle on Amazon Read the companion article: How to Avoid Shin Splints Before They Start Runner Tip: If your shin pain gets worse as the run goes on, stop chasing pace. End the run early and live to train tomorrow. This has been a production of the Half Marathon Training Plan Podcast. Visit us at HalfMarathonTrainingPlan.com for more in-…

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