If you're intent on running, get your gait analysed and get some decent shoes to minimise the stress on your shins. Avoid running on hard surfaces, as the impact exacerbates the problem. Stretch your hips and posterior chain.
I’m open to alternatives, I just really don’t wanna gas out during my first match. Do you think biking is a suitable alternative? Idk if the stationary bike at the gym will be enough.
& I’ll follow your advice, thank you!
I know it's an unpopular opinion here, but you don't need to run. It doesn't make sense to keep running if it causes injuries that could eventually stop you from fighting altogether. Muay thai is not a running sport like football or tennis. There are other ways to get the same cardio benefits, and often with less drawbacks.
Biking is a great alternative. Same with swimming, elliptical. You can also do extra bag/pad work, hiit (burpees) etc.
Running is good for developing bone density as well as cardio, but you're absolutely correct in that it's not the be all and end all for Muay Thai.
Cycling is great for cardio and has the added bonus of working your calves.
I used to get em bad when i started playing football. Discovered it was from muscle imbalances in my legs. Split squats, single leg presses, and calf raises eliminated them almost completely.
Are you new to running? When I started muay thai I started running as well and I had shin split all the time. Now two years in with a good pair of shoes, never happens anymore. If you have shit shoes, buy good ones, if that doesn't fix it, give it time.
Literally just started last week; today was the 3rd day. My shoes are shit so I def need new ones and probably some compression sleeves. Glad to hear that it gets easier with time! Just like training I guess lol
I started running a year ago. Once I got up to 3 miles every other day or so is when I started noticing some issues. First, it was my shins. They would get weak from running, and I swear I got slight fractures in them during sparring that took a bit to heal. Now, my shins are so very tough! It's just your body reacting to the increased workload. Take a few days or a week off of running. Get better shoes. When you get back into it, do shorter distances and slower pace. Like, 1 mile only before practice for a couple of months. Then, increase it to 1.5-2 miles for a bit. Then 3 miles. Only run 3-4 times a week. If you feel an injury come on, stop running and recover, resume when healed.
If you're intent on running, get your gait analysed and get some decent shoes to minimise the stress on your shins. Avoid running on hard surfaces, as the impact exacerbates the problem. Stretch your hips and posterior chain.
I’m open to alternatives, I just really don’t wanna gas out during my first match. Do you think biking is a suitable alternative? Idk if the stationary bike at the gym will be enough. & I’ll follow your advice, thank you!
I know it's an unpopular opinion here, but you don't need to run. It doesn't make sense to keep running if it causes injuries that could eventually stop you from fighting altogether. Muay thai is not a running sport like football or tennis. There are other ways to get the same cardio benefits, and often with less drawbacks. Biking is a great alternative. Same with swimming, elliptical. You can also do extra bag/pad work, hiit (burpees) etc.
Def food for thought. I enjoy running, but I’ve always had bad shin splints. I’ll check out some of these alternatives and talk to my coach. 🙏🏽
don't get stuck in the 'no running no muay thai' dogma. There are a lot of high level fighters who criticize it
Running is good for developing bone density as well as cardio, but you're absolutely correct in that it's not the be all and end all for Muay Thai. Cycling is great for cardio and has the added bonus of working your calves.
I used to get em bad when i started playing football. Discovered it was from muscle imbalances in my legs. Split squats, single leg presses, and calf raises eliminated them almost completely.
How’d you discover the imbalance?
More anterior tibialis raises
I saw someone on TikTok saying the same; I’ll definitely get those in. Thank you 🙏🏽
Are you new to running? When I started muay thai I started running as well and I had shin split all the time. Now two years in with a good pair of shoes, never happens anymore. If you have shit shoes, buy good ones, if that doesn't fix it, give it time.
Literally just started last week; today was the 3rd day. My shoes are shit so I def need new ones and probably some compression sleeves. Glad to hear that it gets easier with time! Just like training I guess lol
Shoes are important as well, otherwise all the impact will go into your legs
I started running a year ago. Once I got up to 3 miles every other day or so is when I started noticing some issues. First, it was my shins. They would get weak from running, and I swear I got slight fractures in them during sparring that took a bit to heal. Now, my shins are so very tough! It's just your body reacting to the increased workload. Take a few days or a week off of running. Get better shoes. When you get back into it, do shorter distances and slower pace. Like, 1 mile only before practice for a couple of months. Then, increase it to 1.5-2 miles for a bit. Then 3 miles. Only run 3-4 times a week. If you feel an injury come on, stop running and recover, resume when healed.
Great advice, will do. 🙏🏽