How to run on treadmill without getting shin splints

Post Published on:
Post updated on:
Photo of author
Written By Samarjit Sinha

Working out for 10 years | Has a home gym | CPD (UK) Certificate holder in Fitness

Want to know how to run on treadmill without getting shin splints?

I have been running for more than a year now and it is great. 

But I am having trouble with my shins. I have been using the treadmill for a long time now and I can’t seem to get rid of my shin splints. 

So I have to stop running for a few days. I have tried all the methods and I will share them with you. So if you are also suffering from shin splints, then you should read this article.

How to run on treadmill without getting shin splints

See below the common causes of shin splints and how to avoid them!

Most Likely Reasons for Shin Splints and how to avoid them!

how to run on treadmill without getting shin splints

After every walk on the mountains would give me shin splints. And I get shin splints from walking on the manual treadmill as well.

Treadmill under 1 lakh

Hard Pavement

Paved roads can be rough on your shins. If you drive frequently, you should find a treadmill that can accommodate the terrain and avoid running on hard pavement. 

But a treadmill should be soft right?

Well not all treadmills have high quality rubber belt that are soft to the joins. Thus you might end up with shin splints anyway.


But if you are buying a decent treadmill with shock absorbers, thick running belt then you can avoid shin splints. But also wear a shoe for far better effect. A thick soled shoe with a thick rubber belt would give you the best protection.

How to lose weight on a treadmill in a month

Increasing Speed Quickly

Weak tibia muscles and ankles will give you shin splits if you increase the speed quickly. No matter the softness of treadmill rubber, it will give you shin splints.


To avoid this you should increase speeds for 2 km per hour on average.

This will prevent your tibia from over working and thus there will be no shin splints.

Check these long distance running tips!

Bad Shoes

Bad shoes always hurt the knees and feet. With bad shoes it will be difficult to keep balance and maintain your composure. Thus a bad shoe might give you shin splints. 


Thus you should buy shoes with proper cushion and support on the heel and front. The mid sole should also match your feet and then you will not get any shin splints.

Bad posture

Walking and running and even sitting in bad posture is very common in India. Thus most of develop some sort of knee and back pain very easily.


To counter this, you may want to grab the treadmill handlebar and make yourself upright. You should also do hamstring and tibialis workouts. Suce as Elephant walk outs, Hamstring stretch are good for hamstrings and glute. And for Tibialis you should do tibialis raises. These will help you immensely with shin splints.

Especially tibialis raises, since Tibiliase is the muscle that causes shin splints if it is weak.

Treadmill Under 30000

Buy Automatic Treadmills

If you are using manual treadmills then you should stop and get a motorized treadmil. Manual treadmills for long walks or run is a bad idea for knees. And those can give you shin splints as well.


Automatic treadmill will have a motor which will move the belt on its own. This will reduce the stress on the knees and ankles. This is helpful when you are walking or running for long hours.

Some more tips on how to run on treadmill without getting shin splints?

Increase incline: some treadmills have a slight downhill slope, which puts more pressure on the ankles thus you get shin splints. If possible you should increase the incline slightly to avoid shin splints.


Shin splints are natural and will occur from time to time to tell you that your legs are not strong enough. But you can train and make them stronger. Just do it slowly and pick a good treadmill and a decent shoe. Hopefully I have helped you avoid shin splints while you use your treadmill.


About The Skinny Author


Working Out for 10 years | Owns a home gym |Certificate course done on Improving Aerobic Fitness, Diet | CPD (UK) Accredited Certification on Fitness

Yo Friends, this is Samarjit! A skinny guy who is building his tiny home gym.

I have successfully gained 10 kgs in 10 months going to commercial gyms. And I have been working out on and off for about 10+ years now.

I have gone swimming, done martial arts, Olympic lifts and body-building-type workouts!

I canceled the gym subscription as I was more into making my home gym for workouts. And getting ready, then getting my cycle and ride to the commercial gym seemed a drag after 10 hours in the office.

Thus, I needed a home that I could access at any moment!
And I started building my home gym!

I had to research a lot to build my home gym and decided to share effective, budget-friendly home gym machines, and nutrition to buy as per your goals here in

If you have question then contact me here

Ps: The author is highly experienced with making small workout routines, understanding and guiding people to get gym equipment, and setting up the home gym as per their Fitness goals.

Leave a Comment