She Could Never Run Past 15 Miles a Week - Here’s How We Fixed It

Have you ever experienced a running injury that only seems to happen if you hit some number of mileage per week?

It’s a really common issue and one that leaves runners frustrated and questioning whether they’re fit for this kind of exercise.

So if you’ve tried taking time off to rest, ice, maybe even change your shoes only for the pain to come back the moment you start building mileage again, then read this case study on how we addressed this exact issue with another runner’s shin splints. 

She was training for a triathlon and had been slowly increasing her weekly mileage. But as soon as she hit about 15 miles per week, that same frustrating ache along her shins started again.

When she came to me, she was running about 20-25 minutes at a time a few times a week and doing only bodyweight exercises. She was discouraged, confused, and questioning if this was this sport for her. 

Step 1: Understanding the Full Picture

When I start working with any injured runner, I don’t just look at the painful spot. I take a whole-runner approach looking at:

• Her training history and mileage buildup
  
  
• Past injuries and recovery patterns
  
  
• Strength routine
  
  
• Nutrition, recovery habits, and stress levels
  
  
• And most importantly, how her body moves when she runs with a gait analysis
  
  

Running injuries are rarely caused by one thing, so we have to treat the entire system, not just the symptom.

Step 2: Adjusting the Runs

The first thing we changed was how she was training in her week. She’d been forcing herself to run continuously, even when her shins started to ache.

So we changed that to a walk/run plan. Even though her cardio could support continuous running, the muscles were getting irritated with the repetitive impact of running. A walk/run plan helps keep your body moving and adapting without overloading irritated tissue because it adds more variety to the movement of running (or, I guess, running and walking). 

We started with a 3-minute run / 2-minute walk interval, keeping her total time under 30 minutes and pain below a 3/10 on the pain scale. She did this three times per week, giving her shins a chance to adapt gradually.

🏃‍♀️ If you’re trying to return to running after an injury, my Return to Run Program is built around this same principle. Progressive, guided loading and coaching that lets you move forward safely without having to enter the cycle of start-stop-start-stop. Book a Discovery Call to connect!

Step 3: Building Real Strength

Next, we addressed what she was missing: strength training with load.

Bodyweight exercises are a great foundation, but for runners, especially those with a history of shin splints, it’s not enough. We tested her calf strength, hip stability, and ankle control. Weakness in those areas meant her lower legs were taking on more impact than they could handle.

I created a custom strength plan with:

• 2 lifting days per week focusing on both small stabilizing muscles and large power muscles
  
  
• 3 - 4 targeted exercises to build calf and hip strength
  
  
• 3 - 4 compound lifts (like squats, deadlifts, and step-ups) to build overall capacity
  
  
• Progressive plyometrics (jumping and landing drills) to reintroduce running impact safely
  
  

She also got a 3-exercise warm-up routine before every run, targeting her specific weaknesses and prepping her body to handle impact better.

Step 4: Listening, Adjusting, and Progressing

Every week, she shared her post-run feedback on how her shins felt, what runs felt strong, and what felt off. This type of training really works best with constant communication as we work through how much to progress and when so I can tweak her program in real time. 

By the end of the first month, she was running three easy runs of 30 minutes continuously with no increase in pain. Her strength sessions had progressed, her legs felt stronger, and most importantly, she felt confident again.

From there, we gradually added one speed workout per week while increasing her weekly mileage to prepare for her December 10K as part of training for her Olympic triathlon.

What Made the Difference

In her case, we didn’t need to change her running form, but the gait analysis helped us understand how her feet and ankles were absorbing impact. That informed what we prioritized in her warm-up and strength work.

It wasn’t about “fixing” her form. It was about improving the system so that her form could hold up under more load.

The other big difference? We didn’t completely stop running.

Taking two or three weeks off might sound logical, but it often leads to losing your fitness base and confidence. Instead, we modified and progressed safely so she could keep running, building both strength and trust in her body again.

The Takeaway

If you’re dealing with shin splints (or any running pain), know this: the fix isn’t just rest, and it’s not just about your shoes or your form. It’s about understanding why your body isn’t tolerating load and building back the foundation to make it stronger than before.

Running pain doesn’t mean you have to stop running, but it does mean you need a smarter plan.

💡 If you’ve been trying to get back to running but keep hitting the same wall, my Return to Run Program would be a great option to get specific-to-you guidance on how to get out of this cyclical running injury. Book a Discovery Call to connect!

I help runners rebuild strength, adjust training load, and get back to pain-free running with a step-by-step plan tailored to your body and goals.

👉 Learn more or apply through this link: Return to Run Program 

Questions about this topic? Reply to this email and we can talk more about it. 

 ➡️ Reply to me directly at [email protected] to ask your questions or share your experience while dealing with running related injuries.

👟 Unsure how to balance it all? Reach out to me for 1:1 Run Coaching for your half, full or ultramarathon! We talk about nutrition, race, and training plan strategies that'll work for YOU and YOUR goals. 

❤️‍🩹 Currently dealing with an injury?: Check out my Return to Run Program - a personalized strategy for you written by a Doctor of Physical Therapy and Run Coach. 

✉️ Share with a running friend who you want to help stay injury-free this season!