Training for Plebe Summer-Shin Splints

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lenkmobile

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Jul 5, 2023
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Hello,

I was wondering about preparing for Plebe Summer, I have read the documents posted by USNA and Stew Smith. I have recently started to get shin splints and I hope that they will get better before the summer starts... My shoes are solid, but I think that I increased my weekly mileage to aggressively. I came to ask about alternative methods for training cardio that carry over well to running and how they can relate to USNA... I already swim but have started biking to make up for my lack of running, but I feel that this will not prepare me well. Any advice?
 
Shin splints (and stress fractures) are among the most common injuries during plebe summer. They're typically caused by doing too much too fast, e.g. a dramatic increase in running mileage. Your best bet is to back off and heal up. The last thing you want is to show up on I-Day nursing shin splints or a stress fracture, because it will only get worse.

You're right to seek other cardio activities. But know that non-impact activities such as cycling or swimming will help only to a point. There's no substitute for the high-impact nature of running. A double-edged sword, obviously. But do what you can while healing your legs, then ramp up gradually. Your body will thank you.
 
As someone who's had shin splints 3 times in the past, I totally get the pain.

A high increase in weekly mileage can definitely lead to shin splints. Also, depends what other muscles are weak. When I was going through PT, we discovered my hips were weak, while my calves were very tight! This caused my shins to take on the "burden." Try finding hip strengthening/shin strengthening exercises online (either non equipment or with resistance bands). Also, RICE.

(note: go to PT/a trainer to figure out what's actually up in your case)

It's safe to say biking and swimming are what you can do best right now :) Follow the 2024 recommended routine, do the cardio workouts with the bike, and at least you'll have something. Wouldn't want a stress fracture (TRUST ME). See you I-day!
 
You have time to heal up and get back to training.

Frozen water bottles rolled along your shins are helpful.

Also, when you do train, make sure you are wearing proper footwear. And by proper, I mean go to a running shoe specialty store (look for running clubs in your area, and they should know a good store. Or Google). NOT A BIG BOX STORE. Go get professionally fitted for your gait, arch, etc.
 
justdoit19 said:
Also, when you do train, make sure you are wearing proper footwear. And by proper, I mean go to a running shoe specialty store (look for running clubs in your area, and they should know a good store. Or Google). NOT A BIG BOX STORE. Go get professionally fitted for your gait, arch, etc.
Click to expand...
I second this; also getting good insoles with the arch supports necessary for you.
 
@MidCakePa makes some good points as do the other posters. If you are putting in long runs on cement or asphalt, consider running on grass or soft astro turf. An old coach made those with shin splints run on the inside of the track instead of on the hard tartan surface during training. Listen to your body. Don't fall for that "pain is weakness leaving your body" stuff. Pain is pain. Stress fractures aren't cool. Good luck.
 
No expert at all but have done a few ultras and a couple dozen marathon. Add no more than 10% miles per week. Not every run has to be all out. Save that for one a week. The rest is just adding slow mileage. Lastly, people are quick to say shin splints… and it might be, but sometimes it’s just cramping muscles on the shins. I’ll stop put the toe on one foot behind me and slowly stretch it. Hold for at least 30 seconds. After 2-3 miles it warms up and you can truck away.
 
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