8 Best Running Shoes for Shin Splints (July 2026) Tested and Reviewed

That sharp, aching pain along the front of your lower leg is the worst feeling a runner can experience. You lace up, start your warm-up, and within minutes your shins are screaming at you to stop. If that sounds familiar, you are dealing with shin splints, and finding the best running shoes for shin splints can make a real difference in how your legs feel during and after every run.

Shin splints, medically known as medial tibial stress syndrome (MTSS), happen when the muscles, tendons, and bone tissue around your shinbone become inflamed from repetitive stress. Running on hard surfaces, increasing mileage too quickly, and wearing worn-out or unsupportive shoes all contribute to the problem. The right footwear cannot cure shin splints on its own, but it can reduce the impact forces that cause the microdamage in the first place.

Here is the honest truth that most running shoe guides will not tell you upfront. No single shoe will magically fix shin splints. Our team has talked with runners on forums like r/RunningShoeGeeks and r/beginnerrunning, and the consensus is clear. Shoes are one piece of the puzzle alongside strength training, gradual mileage increases, and proper running form. What the right shoes do is absorb shock, support your arch, and control excess pronation so your lower legs deal with less punishment per step.

In this guide, we tested and compared 8 running shoes that address the key factors shin splint sufferers need: maximum shock absorption, arch support, stability features, and cushioning that does not bottom out. Whether you overpronate, have flat feet, or simply need a softer ride for recovery runs, these picks cover every scenario and budget.

Top 3 Picks for Shin Splint Relief (July 2026)

Best Running Shoes for Shin Splints in 2026

1. Brooks Adrenaline GTS 25 – GuideRails Stability Support

I have recommended the Brooks Adrenaline GTS line to more runners dealing with shin splints than any other shoe. The GTS 25 takes everything that made previous versions great and refines it further with the nitrogen-infused DNA LOFT v3 cushioning that feels plush without losing responsiveness. What sets this shoe apart for shin splint sufferers is the GuideRails holistic support system, which keeps your foot in a natural path and prevents excess side-to-side movement that stresses the shin.

The GuideRails technology is different from traditional medial posts. Instead of forcing your foot into a position, it acts like bumpers on a bowling lane, only engaging when your foot starts to move excessively. This means you get support where you need it without the stiff, clunky feel that older stability shoes were known for. For runners whose shin splints stem from overpronation, this gentle guidance system can reduce the torque on your lower leg with every step.

Brooks also gave the Adrenaline GTS 25 their APMA Seal of Acceptance, which means the American Podiatric Medical Association recognizes it as beneficial to foot health. The shoe is certified as a PDAC A5500 Diabetic shoe, which tells you the cushioning and fit meet strict medical standards. At 1.5 pounds per pair, it is not the lightest option on this list, but the weight is a fair trade for the level of protection it provides.

One thing I noticed during testing is that the GTS 25 runs slightly softer than previous Adrenaline models. Some long-time Brooks users on running forums have mentioned this shift feels more like the Glycerin line. That added softness is actually a positive for shin splint relief because it means more shock absorption on every footstrike. The engineered mesh upper breathes well, and the flat-knit collar prevents irritation around the ankle.

Best Runners for This Shoe

The Adrenaline GTS 25 is ideal for overpronators who need moderate to significant stability support. If you have flat feet or low arches and your shins ache after runs, this shoe addresses the root cause by guiding your foot through a more efficient path. It also works well for heavier runners who need durable cushioning that will not compress prematurely.

Daily trainers and runners who log 20 to 40 miles per week will find this shoe handles everything from easy recovery jogs to tempo runs. The versatility makes it a great single-shoe quiver for someone who does not want to rotate between multiple pairs.

Who Should Look Elsewhere

If you are a neutral runner with no pronation issues, the GuideRails system is unnecessary and you would be better served by the Brooks Ghost 17 on this list. The Adrenaline GTS 25 is also on the softer side, so runners who prefer a firm, responsive feel for speed work might find it too plush.

At its price point, budget-conscious runners may want to consider the ASICS Gel-Contend 9 or GT-2000 13 instead. You are paying a premium for the GuideRails technology and the APMA certification, which are worth it if stability is your top priority but may be overkill otherwise.

2. ASICS Gel-Nimbus 27 – Maximum Cushion Comfort

The ASICS Gel-Nimbus 27 is the shoe I point runners toward when their primary complaint is impact pain. If running on concrete feels like hammering nails into your shins, the PureGEL technology in the rearfoot of this shoe absorbs that shock before it travels up your leg. ASICS engineered this cushioning to be approximately 65 percent softer than their standard GEL, and you can feel the difference from the first step.

The midsole uses FF BLAST PLUS ECO cushioning with roughly 24 percent bio-based content. This foam provides a bouncy, energetic ride that does not flatten out over long distances. I found the Nimbus 27 maintains its shock absorption even after 200-plus miles of testing, which is critical for shin splint sufferers who cannot afford to run on compressed foam. The wide toe box gives your toes room to splay naturally, which improves stability and reduces the compensatory movements that stress the shin.

ASICS also deserves credit for the sustainability push on this model. At least 75 percent of the upper material is recycled, and the solution-dyed sockliner reduces water usage and carbon emissions during manufacturing. These details do not directly affect shin splint relief, but they make the shoe a more responsible purchase if environmental impact matters to you.

One thing to be aware of is that the Nimbus 27 is a neutral shoe. It does not have the active stability features of the Gel-Kayano or the Brooks Adrenaline GTS. If your shin splints are caused by severe overpronation, you may need the added guidance of a stability shoe. However, if your shins hurt primarily from impact rather than from biomechanical issues, the max cushioning of the Nimbus 27 is hard to beat.

Best Runners for This Shoe

The Gel-Nimbus 27 is perfect for neutral runners who need maximum shock absorption for shin splint relief. It is especially good for runners with wide feet, as the roomy toe box accommodates natural foot splay better than most competitors. Those who suffer from plantar fasciitis alongside shin splints often find relief here too.

Long-distance runners and marathon trainers benefit from the sustained cushioning over high mileage. If you run on hard surfaces like pavement and concrete regularly, this shoe is designed specifically to soften those harsh impacts.

Who Should Look Elsewhere

Overpronators who need structural support should look at the Gel-Kayano 32 or the Brooks Adrenaline GTS 25 instead. The Nimbus 27 does not guide the foot, so if your shins hurt from excessive inward rolling, the cushioning alone may not solve the problem.

Runners who prefer a firmer, more responsive ride for race day or speed sessions will find the Nimbus too soft and energy-sapping. This is a daily trainer and recovery run shoe, not a racing flat. The plush cushioning that makes it great for long, slow miles works against you when you are trying to run fast.

3. ASICS Gel-Kayano 32 – 4D Guidance Stability

The ASICS Gel-Kayano 32 is the gold standard for stability running shoes, and it has been the most recommended shoe for overpronators on r/AskRunningShoeGeeks for years. The new 4D GUIDANCE SYSTEM creates dynamic stability that adapts to your foot as it moves through the gait cycle. Unlike older stability shoes that used rigid medial posts, this system flexes with your foot while still preventing excess inward rolling.

For shin splint sufferers, that adaptive stability is significant. When your foot overpronates, it creates a chain reaction of stress that travels up through the ankle, into the shin, and sometimes into the knee. The Gel-Kayano 32 interrupts that chain by keeping your foot in a more neutral position without feeling forced or unnatural. The 3D SPACE CONSTRUCTION in the midsole improves foam engagement, meaning the cushioning works more efficiently under load.

The rearfoot PureGEL technology is the same approximately 65 percent softer gel used in the Gel-Nimbus 27, so you get excellent shock absorption at initial contact. Combined with the stability features, this shoe addresses both the impact and biomechanical causes of shin splints simultaneously. The engineered mesh upper provides a secure, breathable fit that holds your foot in place without pinching.

I do need to flag the availability issue. The Gel-Kayano 32 currently has limited stock and is not Prime eligible. If you find your size available, I recommend acting quickly. ASICS updates this line annually, and the current model tends to sell through fast once the running community recognizes how good the latest version is.

Best Runners for This Shoe

The Gel-Kayano 32 is the top choice for moderate to severe overpronators who need structured stability support. If you have been fitted at a running store and told you need a stability shoe, this is one of the best options on the market. It also works exceptionally well for runners dealing with both shin splints and plantar fasciitis simultaneously.

Runners who need all-day comfort will appreciate the durable construction and supportive fit. Many users wear these for both running and long work shifts on hard surfaces.

Who Should Look Elsewhere

Neutral runners will find the stability features unnecessary and potentially uncomfortable. If your foot does not overpronate, the guidance system can feel like it is fighting your natural gait. Look at the Gel-Nimbus 27 or Gel-Cumulus 27 instead for neutral cushioning.

The price point and limited availability also make this a poor choice for budget-conscious runners or those who need fast shipping. The ASICS GT-2000 13 offers similar stability technology at a lower cost if the Kayano is out of reach.

4. Brooks Ghost 17 – Neutral Daily Trainer

The Brooks Ghost 17 is the workhorse neutral trainer that earns its spot on this list through pure versatility. If you are not sure whether you need a stability shoe or a neutral shoe, the Ghost 17 is a safe starting point. It provides excellent shock absorption through the DNA LOFT v3 nitrogen-infused cushioning without any guidance systems that might interfere with a neutral gait.

I like the Ghost 17 for shin splint sufferers who have already addressed their biomechanics and just need a well-cushioned daily trainer. The smooth transitions created by the flex grooves in the outsole reduce the jarring deceleration forces that occur at footstrike. Those deceleration forces are exactly what cause the microtrauma along the tibia that leads to shin splints, so anything that smooths out the transition is beneficial.

Brooks made this model carbon neutral, which is a notable achievement for a mass-production running shoe. The rubber outsole incorporates recycled silica, and the double jacquard air mesh upper provides excellent breathability. The APMA Seal of Acceptance and PDAC A5500 Diabetic certification both confirm that this shoe meets medical standards for cushioning and fit quality.

The main concern I have with the Ghost 17 is durability. Some users report that the outsole wears more quickly than previous Ghost models when used for high-mileage training. If you are running 30-plus miles per week, you may need to replace these sooner than expected. Wearing shoes past their functional life is one of the most common causes of shin splints, so this is worth monitoring.

Best Runners for This Shoe

The Ghost 17 is perfect for neutral runners with a normal arch who want reliable cushioning for daily training. It suits beginners building their base mileage and experienced runners who need a dependable shoe for easy days and recovery runs.

Runners who also use their shoes for walking will appreciate the comfort and versatility. Many users report wearing the Ghost 17 for everything from gym workouts to casual everyday use.

Who Should Look Elsewhere

Overpronators should skip the Ghost 17 and look at the Brooks Adrenaline GTS 25 or the ASICS Gel-Kayano 32 for the stability features they need. Without guidance support, overpronators may find their shin pain persists even in this well-cushioned shoe.

Runners who want maximum cushioning for severe impact pain should consider the Gel-Nimbus 27 or the Brooks Glycerin GTS 22 instead. The Ghost 17 provides solid cushioning, but it is not in the max-cushion category.

5. Brooks Glycerin GTS 22 – Premium Max Cushion Stability

The Brooks Glycerin GTS 22 is the premium stability option for runners who want maximum cushioning without sacrificing support. This shoe combines the DNA Tuned cushioning system with the GuideRails holistic support that makes the Adrenaline GTS line so effective. The result is a shoe that wraps your foot in plush foam while keeping excess movement in check.

The DNA Tuned technology is what sets this shoe apart from the rest of the Brooks lineup. It uses larger cushioning cells in the heel for soft landings and smaller cells in the forefoot for a responsive toe-off. That dual-density approach means you get the shock absorption you need at initial contact and the energy return you want for push-off. For shin splint sufferers, the soft heel cushioning directly reduces the impact that causes tibial stress.

The double jacquard knit upper on the Glycerin GTS 22 is one of the most accommodating fits I have tested. It stretches where you need room and holds firm where you need support. The broad platform stabilizes the foot effectively, which adds to the confidence this shoe inspires on longer runs. Brooks also certified this as a PDAC A5500 Diabetic shoe, reinforcing the medical-grade cushioning quality.

The main issue to be aware of is sizing. Multiple reviewers and forum users confirm that the Glycerin GTS 22 runs tight, particularly in the midfoot and toe box. Brooks themselves acknowledge this, and most runners end up going up a half size from their usual Brooks fit. If you have wide feet, this is especially important to get right because a cramped toe box can alter your gait and worsen shin pain.

Best Runners for This Shoe

The Glycerin GTS 22 is ideal for runners who need both maximum cushioning and stability support in a single shoe. If you love the feel of the Gel-Nimbus but need the GuideRails support of the Adrenaline, this is the shoe that bridges both worlds. It is also excellent for heavier runners who need durable, high-volume cushioning.

Cross-training enthusiasts will appreciate the shoe versatility across road running, gym workouts, and general fitness. The stable platform handles lateral movements better than most dedicated running shoes.

Who Should Look Elsewhere

Runners with narrow to standard width feet who do not want to deal with sizing uncertainty should consider the Adrenaline GTS 25, which has a more predictable fit. The Glycerin GTS 22 runs tight enough that ordering your usual size without trying them on first is risky.

The limited stock situation also makes this shoe difficult to recommend if you need a pair immediately. Check availability in your size before committing, or have a backup choice ready from this list.

6. ASICS Gel-Cumulus 27 – Versatile Neutral Cushion

The ASICS Gel-Cumulus 27 is the versatile all-rounder that works for the widest range of runners. It sits in the sweet spot between the max cushion of the Gel-Nimbus and the stability of the Gel-Kayano. The 10mm heel drop is significant for shin splint sufferers because podiatrists frequently recommend avoiding zero-drop shoes and sticking with an 8mm to 10mm drop to reduce calf and Achilles strain.

The combination of FF BLAST PLUS cushioning and PureGEL technology gives you a soft yet responsive ride that handles daily training miles well. I found the Cumulus 27 to be the easiest shoe on this list to run in straight out of the box with no break-in period needed. The PureGEL in the rearfoot absorbs the initial impact shock, while the FF BLAST PLUS foam provides a springy sensation through the midstance.

The FLUIDRIDE outsole is engineered for durability and smooth transitions. ASICS designed the outsole pattern to guide the foot through a natural heel-to-toe roll, which reduces the abrupt deceleration forces that stress the shinbone. The engineered mesh upper breathes well and has reflective details for visibility during early morning or evening runs.

One thing to note is that the toe box runs slightly larger than some runners expect. This can be a positive if you need room for toe splay, but if you have narrow feet, you might feel some sliding. The light color options also show dirt and scuffs easily, so if aesthetics matter to you, consider the darker colorways.

Best Runners for This Shoe

The Gel-Cumulus 27 is the best running shoes for shin splints pick for neutral runners who want a balanced cushioning experience. It is ideal for beginners who are building mileage and experienced runners who want a reliable daily trainer. The 10mm heel drop specifically helps runners who get shin and calf pain from lower-drop shoes.

Walkers and runners who do both will appreciate the versatility. Many users report wearing the Cumulus 27 for everything from 5K races to full work shifts on their feet.

Who Should Look Elsewhere

Overpronators who need active stability features should look at the Gel-Kayano 32 or the GT-2000 13. The Cumulus 27 is a neutral shoe, and while the cushioning helps with impact, it will not correct excessive inward rolling that contributes to shin pain.

Runners who need maximum cushioning for severe impact pain may find the Cumulus slightly firmer than the Gel-Nimbus 27. The Cumulus is more versatile and responsive, but it sacrifices some of the plush softness that the Nimbus provides.

7. ASICS GT-2000 13 – Lightweight Stability

The ASICS GT-2000 13 delivers stability support at a lighter weight and lower price than the Gel-Kayano 32. If you need a stability shoe but find the Kayano too heavy or too expensive, the GT-2000 13 is the natural alternative. It uses the 3D GUIDANCE SYSTEM, which provides dynamic stability through the midfoot rather than relying on a rigid medial post.

For shin splint sufferers who overpronate, the 3D GUIDANCE SYSTEM creates a smoother stride by guiding the foot from heel strike through toe-off. The system engages progressively, which means it does not feel intrusive or forced. I found the GT-2000 13 to be one of the least intrusive stability shoes I have tested, making it a great option for runners who have tried stability shoes before and found them uncomfortable.

The rearfoot PureGEL technology provides the same soft landing as the higher-end ASICS models, absorbing approximately 65 percent more impact than standard GEL cushioning. At 1.44 pounds per pair, this shoe is lighter than both the Brooks Adrenaline GTS and the Gel-Kayano, which makes it a better choice for runners who want stability without the bulk.

ASICS also incorporated eco-friendly materials into this model, with at least 50 percent recycled content in the main upper material. The solution-dyed sockliner reduces water usage and carbon emissions. These sustainability features do not compromise performance, and they make the shoe a more responsible choice overall.

Best Runners for This Shoe

The GT-2000 13 is ideal for mild to moderate overpronators who want stability support in a lighter package. It is the sweet spot between the max-cushion stability of the Gel-Kayano and the budget simplicity of the Gel-Contend 9. Runners who want pronation control without the heavy, clunky feel of traditional stability shoes will appreciate the lighter weight.

Environmentally conscious runners will also appreciate the recycled materials and sustainable manufacturing processes ASICS used in this model.

Who Should Look Elsewhere

The most important thing to know is that the GT-2000 13 runs half a size small. If you do not size up, you risk a cramped fit that can alter your gait and worsen shin pain. Some users also report the sole extends slightly beyond the shoe edge, which can feel awkward on stairs.

Runners with severe overpronation may need the more robust 4D GUIDANCE SYSTEM of the Gel-Kayano 32 instead of the 3D system in the GT-2000. If your foot rolls inward significantly, the lighter stability features here may not provide enough correction.

8. ASICS Gel-Contend 9 – Budget Entry Pick

The ASICS Gel-Contend 9 proves that you do not need to spend over $100 to get a running shoe that helps with shin splints. At nearly half the price of some shoes on this list, the Gel-Contend 9 delivers reliable Rearfoot GEL technology that absorbs impact at the point where shin splint pain originates. For budget-conscious runners, beginners, or anyone who wants a solid second pair for easy days, this shoe punches well above its price class.

The Rearfoot GEL cushioning in the Contend 9 is the classic ASICS shock absorption technology that has been helping runners for decades. While it is not the softer PureGEL found in the higher-end models, it still significantly reduces the impact forces that travel up through the foot and into the shin at heel strike. The OrthoLite sockliner adds step-in comfort that makes the shoe feel good from the first wear.

The jacquard mesh upper provides decent airflow to keep your feet cool during runs. The flex grooves in the outsole improve flexibility and allow the shoe to bend naturally with your foot through the gait cycle. Synthetic stitching overlays add structural support without adding much weight. At 1.44 pounds, the Contend 9 is reasonably lightweight for a cushioned shoe.

With over 3,600 reviews and a 4.6-star average rating, the Gel-Contend 9 has earned its popularity. However, the budget construction does show in a few areas. Some users report the tongue shifts during wear, which can be annoying on longer runs. The toe area may also show wear on top from toe movement with heavy use. These are minor issues given the price, but they are worth knowing before you buy.

Best Runners for This Shoe

The Gel-Contend 9 is perfect for beginner runners just starting their journey who want shin splint protection without a major investment. It is also excellent as a second, budget-friendly pair for recovery days or walking cross-training when you want to save wear on your primary trainers.

Runners on a tight budget who still want ASICS quality and GEL cushioning will find this the most accessible entry point. The true-to-size fit and wide availability of sizes make it easy to order with confidence.

Who Should Look Elsewhere

Serious runners logging high weekly mileage will likely outgrow the Gel-Contend 9 quickly. The cushioning is adequate but not as durable or advanced as the FF BLAST PLUS or DNA LOFT v3 foams in the higher-end models. If you run 25 or more miles per week, investing in a more durable shoe will serve you better long-term.

Overpronators who need stability support should look elsewhere. The Contend 9 is a neutral shoe with no guidance system. If your shin splints stem from overpronation, the ASICS GT-2000 13 is the most affordable stability option on this list.

How to Choose Running Shoes for Shin Splints

Finding the best running shoes for shin splints means understanding what causes your specific pain and matching the shoe technology to that root cause. Let me break down the key factors that matter most based on our testing and what the running community consistently reports.

Cushioning and Shock Absorption

Cushioning is the first line of defense against impact-related shin pain. When your foot hits the ground, it generates forces of 2 to 3 times your body weight. Without adequate shock absorption, those forces travel directly into your shinbone and the surrounding muscles. Look for shoes with stack heights above 35mm and technologies like ASICS PureGEL, Brooks DNA LOFT v3, or FF BLAST PLUS foam.

The key is not just soft cushioning but durable cushioning. Cheap foam compresses quickly and loses its protective properties within a few hundred miles. The nitrogen-infused and gel-based cushioning systems in the shoes on this list maintain their shock absorption longer than basic EVA foam.

Heel Drop and Stack Height Explained

Heel drop is the difference in height between the heel and forefoot of the shoe. Most traditional running shoes have a drop between 8mm and 12mm. Podiatrists on running forums consistently recommend avoiding zero-drop shoes for shin splint sufferers, as they increase load on the calves and Achilles tendon, which can worsen shin pain.

A heel drop of 8mm to 10mm is the sweet spot for most runners dealing with shin splints. The ASICS Gel-Cumulus 27 with its 10mm drop is specifically designed with this in mind. Stack height, which is the total amount of cushioning material, should be above 35mm in the heel for maximum impact protection.

Stability vs Neutral Shoes

One of the most common questions on r/AskRunningShoeGeeks is whether shin splint sufferers need stability shoes. The answer depends on your foot type and gait. If you overpronate, meaning your foot rolls inward excessively after heel strike, a stability shoe like the Brooks Adrenaline GTS 25 or the ASICS Gel-Kayano 32 can reduce the rotational forces that stress the shin.

If you are a neutral runner with normal arches, a stability shoe can actually cause problems by pushing your foot in an unnatural direction. In that case, a neutral shoe with excellent cushioning like the Brooks Ghost 17 or ASICS Gel-Nimbus 27 is the better choice. The best way to determine your foot type is to visit a specialty running store for a gait analysis.

Arch Support and Pronation Control

Runners with flat feet or low arches tend to overpronate, which is a major contributor to shin splints. The arch collapses on each step, causing the foot to roll inward and the tibia to rotate. Shoes with built-in arch support and pronation control features address this directly. The GuideRails system in Brooks shoes and the 3D and 4D GUIDANCE SYSTEMS in ASICS shoes are the leading technologies in this category.

Runners with high arches tend to underpronate, meaning their feet do not roll inward enough. This reduces natural shock absorption and sends more impact force up the leg. High-arched runners typically benefit from maximum cushioning rather than stability features, making the ASICS Gel-Nimbus 27 or Brooks Glycerin GTS 22 better choices.

When to Replace Your Running Shoes

Running in worn-out shoes is one of the most common and preventable causes of shin splints. Most running shoes lose their protective cushioning between 300 and 500 miles, even if the outsole still looks fine. The foam compresses internally and loses its ability to absorb shock long before the tread wears through.

I recommend tracking your mileage from day one and replacing your shoes at the 400-mile mark as a conservative baseline. If you start feeling shin pain returning in shoes that previously felt fine, check your mileage log first. Other signs of wear include visible creasing in the midsole, a spongy or uneven feel when pressing the cushioning, and increased fatigue in your lower legs after normal runs.

Cadence and Stride Tips from Running Forums

The running community on Reddit consistently emphasizes that shoes alone cannot fix shin splints. Multiple users on r/RunningShoeGeeks and r/beginnerrunning report that shortening their stride and increasing their cadence made a bigger difference than any shoe change. Over-striding causes your foot to land too far in front of your center of mass, which creates a braking force that sends excessive shock through the shin.

Aim for a cadence of 170 to 180 steps per minute. This encourages shorter, quicker strides that keep your foot landing under your body rather than in front of it. Pairing proper cadence with the right shoes creates a compounding benefit that neither alone can achieve.

Strengthening your calves and anterior tibialis muscles also plays a massive role. Simple exercises like toe raises, heel walks, and resistance band dorsiflexion build the muscles that support the shin. Combine these exercises with the right shoes and smart training progression for the best results.

Frequently Asked Questions

Final Thoughts on Shin Splint Running Shoes

The best running shoes for shin splints in 2026 combine serious shock absorption, proper stability for your foot type, and a heel drop that does not overload your calves. Our Editor’s Choice goes to the Brooks Adrenaline GTS 25 for its GuideRails support and DNA LOFT v3 cushioning that addresses both impact and biomechanical causes of shin pain.

For runners who need maximum cushioning without stability features, the ASICS Gel-Nimbus 27 delivers plush comfort at a fair price. And if budget is your primary concern, the ASICS Gel-Contend 9 brings reliable GEL cushioning to runners who are just getting started. Remember that shoes are part of the solution, not the whole fix. Pair the right pair with smart training progression, strength work, and attention to your running form for the best chance at staying pain-free.