Training for the London Marathon? Here’s What Causes Shin Splints — and How to Stop Them Before Race Day

By: Claire Mills, Founder Core LDN

First published:17th April 2025

With the London Marathon just around the corner, runners all over the UK are clocking up the miles. But as training peaks, so does the risk of overuse injuries—especially one of the most common and frustrating: shin splints.

Whether you're a first-timer or a seasoned marathoner, shin pain can seriously disrupt your training plan if not caught early.

So what causes shin splints, why can marathon training trigger them, and how can you keep your shins happy and race-ready.

What causes shin splints?

Shin splints—officially known as medial tibial stress syndrome (MTSS)—refer to a dull, aching pain along the inner edge of your shinbone (tibia). It’s most noticeable during or after running, especially on hard surfaces.

They happen when the muscles and tendons around your tibia become overworked and inflamed—often due to repetitive stress.

Why Marathon Training Triggers Shin Splints

As marathon training ramps up, so does the demand on your lower legs. The increase in volume, intensity, and frequency of runs is the perfect storm for shin splints, especially if your body hasn’t fully adapted yet.

Here are the main reasons runners get shin splints in the lead-up to race day:

1. Sudden Increases in Training Load

Upping your weekly mileage too quickly or adding extra speed sessions too soon puts stress on the tibia and surrounding tissues faster than they can adapt.

Tip: Follow the 10% rule—don’t increase your weekly mileage by more than 10% per week, and build in recovery weeks.

2. Improper Footwear

Running shoes lose support after about 300–500 miles. Worn-out or inappropriate shoes for your foot type can lead to poor shock absorption and altered biomechanics.

Tip: Make sure your shoes match your gait and are in good condition. Visit a running shop or physio clinic for a gait analysis if you’re unsure.

3. Running on Hard or Cambered Surfaces

Training on pavement (hello, London streets!) or always running on the same side of a sloped road can overload one side of the leg more than the other.

Tip: Vary your running surfaces when you can—grassy parks, trails, or treadmills are softer alternatives that reduce impact.

4. Flat Feet or Overpronation

If your arches collapse or you roll inwards when you run, your shin muscles have to work overtime to stabilise you—leading to inflammation and pain.

Tip: Orthotics or stability shoes can help manage excessive pronation and offload your shins.

5. Muscle Imbalances and Weakness

Tight calves or weak foot and ankle muscles can alter your mechanics and place strain on your shins.

Tip: Include strength training in your marathon prep—especially calf raises, foot stability work, and anterior tibialis strengthening.

Should I Be Worried About Shin Pain?

If you catch shin splints early, they’re usually manageable with rest, ice, and a few training modifications. But persistent pain—especially if it's sharp, localised, or worsens over time—could be a stress fracture or compartment syndrome.

Don’t ignore it. The sooner you get assessed, the better your chance of staying on track for the start line.

How Physiotherapy Can Help

At Core LDN we work with runners of all levels to diagnose and treat shin splints—and get them marathon-ready.

With a tailored physio plan, we can:

• Identify the root cause of your pain

• Adjust your training and loading strategies

• Provide hands-on treatment to speed recovery

• Build a personalised strength and mobility program

Training for the London Marathon is a massive achievement—and shin splints shouldn’t get in the way of that finish line feeling. With the right approach, prevention, and support, you can stay injury-free and focused on the race ahead.

Experiencing shin pain during your marathon training? Book in with our team today and let’s keep your training strong, smooth, and pain-free.

About Core LDN

Aimed at revolutionising the fitness and rehabilitation landscape, Core LDN firmly believe that a one size fits all approach simply doesn't apply to health and wellness. At the heart of Core LDN's philosophy is a team of expert physiotherapists dedicated to treating and rehabilitating all injuries. Through a fusion of exercise rehabilitation in specialised CORE classes, clients can experience the benefits of Physiotherapy-led Pilates. Whether in recovery mode, navigating pre/postnatal stages, or striving towards specific fitness objectives, individuals can harness the power of personalised Pilates sessions.

To find out more about Core LDN, book a physiotherapy initial appointment or Core LDN Pilates intro visit www.coreldn.com