How to Banish Shin Splints Forever

No one ever said "You're a pain in the shin!" but they should, because it seems to me that shin pain (aka spin splints) are much more common and annoying than a pain in the butt.

I know the feeling. You start running (or start running again), everything is going fine but then you're sidelined by shin splints. It is a very common problem among new runners, but luckily one that is easily treatable. The medical name for spin splits is Tibial Stress Syndrome and while they are metaphorically a pain in the butt, they are literally a pain in the shins. Shin splints are a result of inflammation in the muscle tissue in the front of your leg, generally from overuse or too-much-too-soon.

If you experience mild to moderate discomfort in the shin area when running, you may be experiencing shin splints. Here are a few things you can do to help reduce pain so you can get back to running. Everyone is different, so if you are not improving or the pain gets worse, please see your doctor. You may have a stress fracture or other condition more serious than shin splints. Please don't read blogs for medical advice.

REST

The first step to healing your shin splints is to rest to allow your shins to heal. Low impact cross training like swimming or biking are your best bets to keep up your cardio fitness while you heal.

ICE

Ice your shins to help reduce inflammation. Try icing for 30 minutes on/30 minutes off multiple times throughout the day. 

COMPRESSION

Compression can help circulate blood flow and stimulate healing. Calf sleeves or compression socks while resting is a good place to start.

STRENGTHEN

Try this exercise to build strength around the shin bone.

With bare feet place your heel on the edge of a step or curb with your foot hanging off the edge. With your legs straight, point your toes as far down as you can, then point your toes up as far as you can, repeat rapidly for 30 seconds.

Now bend your knees at a 45 degree angle (about half way to a full squat) and repeat the same thing with bent knees.

Rest for 1 minute

Repeat two more times

Repeat every day

Struggling with shin splints? Have questions? Leave them in the comments or be a part of my new series "Ask the Trainer" and have your questions answered in a future blog post.

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Coach Lea

I am a NASM personal trainer and RRCA adult distance running coach that specializes in strength training for runners. I offer in-person training in the Shredshed, online training and Fit to Run bootcamps. If you are interested in a more in-depth running or strength training plan, please contact me. Have questions? I'd love to help. 

While I am a certified personal trainer, I am not your personal trainer. Since I don't know your exercise abilities, injury background or medical history, please see your doctor before beginning any new exercise program.

Running A-to-Z: U is for Uphill - Tips for Uphill Running

Welcome to another edition of Running A-to-Z where each week I cover a running-related topic following the order of the alphabet. This week we are on letter U: Uphill Running because hill running is a great addition to any runner's training schedule. If you have not yet incorporated hill running into your training, I challenge you to add one day a week of hill training to improve strength, speed and efficiency. 

WHAT YOU NEED TO KNOW START RUNNING HILLS

FORM

Keep your chest and head up with your shoulders back, eyes looking forward (not at the ground). Keep your hands loose (imagine holding a potato chip between your thumb and pointer finger). Pump your arms at a 90 degree angle and do not allow them to cross over the front of the body. Imagine that there is a rope tied to your waist pulling you towards the top of the hill. 

SPEED

Start the hill at a relaxed pace, gradually increasing speed as your reach the crest of the hill. It's important to start slow and build up speed over time. The first few times it may be enough to just jog up the hill. Trust me, you'll feel the change in intensity compared to jogging on flat ground. Over time you can increase speed as you improve.

RECOVERY

Recover fully between repetitions. This may mean walking back down to the bottom of the hill and waiting until your breath is recovered before starting your next hill repeat. 

Always allow at least 48 hours between hard workouts. Never do hill repeats on back to back days. Your body repairs, adapts and grows stronger during rest (not during the workout), so it is important to allow it the proper recovery time. 

REPETITIONS

Start with three or four hill repetitions. You should always finish with feeling like you could do one more rep if your mean 'ol Coach asked you to. You can add more repetitions as you get stronger over time. 

PROGRESSION

There are several ways to progress your hill training. You can find a steeper or longer hill, you can increase the number of repeats, you can increase your pace or you can decrease your recovery time. Progression can be tricky. As you get stronger you want to make sure that find new ways to keep it challenging or else your body will adapt and you will stop improving.

However, it is important not to push progression beyond your current fitness levels or else you risk injury, overtraining and burnout. Start slow and progress slowly over time. Listen closely to your body and always allow proper recovery. 

Are you ready to tackle those hills?

Have questions? Leave them in the comments or be a part of my new series "Ask the Trainer" and have your questions answered in a future blog post.

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Coach Lea

I am a NASM personal trainer and RRCA adult distance running coach that specializes in strength training for runners. I offer in-person training in the Shredshed, online training and Fit to Run bootcamps. If you are interested in a more in-depth running or strength training plan, please contact me. Have questions? I'd love to help. 

While I am a certified personal trainer, I am not your personal trainer. Since I don't know your exercise abilities, injury background or medical history, please see your doctor before beginning any new exercise program.

Running A-to-Z: T is for Track Etiquette

Welcome to another edition of Running A-to-Z where each week I cover a running-related topic following the order of the alphabet. If you missed any past Running A-to-Z posts you can catch up on letters A-S in the archives. (Only 6 more letters 'til the end of the alphabet! It's been a fun 20 weeks so far!)

This week we are on letter T. T is for track etiquette. The track can be a confusing and intimidating place for new runners, but it doesn't have to be that way. If you just follow a few basic rules of the road...err...track, you'll fit in a like a pro. 

Warm up stretches or non-running exercises should be done off of the track lanes.

Stay off the grass or field in the middle of the track.

Always run counterclockwise.

The inside lanes are for faster runners. The lanes to the right are for the slower runners and walkers. Always move to the right if there are faster runners than you on the track.

Always be aware of runners around you when you are starting and stopping.

It is nice to have a running partner or two, but do not run more than two people abreast (side by side) so you aren’t blocking other runners from getting by.

Move to the right if you hear someone calling out "on your left". This means that a runner is coming up on your left to pass you. Probably best to leave the headphones at home so you can hear someone calling out to you. 

Do not stand, stretch or chat on the track.

Leave your phone at home or in the car. No texting, talking or scrolling while running or walking on the track.

Always be respectful of other runners, the community and the property. Throw away any used water bottles or litter left on the track or surrounding areas (even if it is not yours).

Got it? Good. The track is a great place for speed work, intervals or laps on a flat, spongy, soft surface that is easier on the joints than concrete or asphalt. Once you learn basic track etiquette, you'll fit in with the some of most dedicated runners in your town.

Stay tuned for Workout Wednesday this week where I will share a track workout you can do to increase your speed. 

Have questions? Leave them in the comments or be a part of my new series "Ask the Trainer" and have your questions answered in a future blog post.

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Coach Lea

I am a NASM personal trainer and RRCA adult distance running coach that specializes in strength training for runners. I offer in-person training in the Shredshed, online training and Fit to Run bootcamps. If you are interested in a more in-depth running or strength training plan, please contact me. Have questions? I'd love to help. 

While I am a certified personal trainer, I am not your personal trainer. Since I don't know your exercise abilities, injury background or medical history, please see your doctor before beginning any new exercise program.

5 REASONS YOU'RE NOT IMPROVING IN RUNNING

If you've been running for a while and it seems like you're not improving I may be able to help you to pinpoint the culprit. There a few reasons that you may not be improving in running.

YOU ONLY RUN

If you've spent any time on this site you know I am a huge proponent of strength training for runners. When you run you only move in one direction - forward, which can lead to muscle imbalances and weaknesses. You don't have to spend hours in the gym, but working in some quick strength and flexibility training in all planes of motion will go a long way in helping you improve and remain injury free. 

YOU'RE NOT RUNNING ENOUGH

If you want to be a better runner, you have to run more. You have to consistently put in the work over time. If you are inconsistent or only running once or twice a week then improvements will come slow or not at all. Commit to a running/training plan and follow through. If you need a coach to guide you through, I'm here to help. 

YOU ONLY RUN AT ONE PACE

If you run at the same pace every day you are training your body to conserve calories and glycogen (carbs) in the muscles. This is good for long distance running because this is why you're able to cross the finish line. However, if you want to improve and run faster you'll need to train to run faster by adding in intervals, fartleks and/or hills into your training. The key is to have a variety of workouts that train the different exergy systems. Slow runs have an important place in your schedule but they should not be the only workouts that you do. 

YOU DON'T REST

I'd argue that rest days are one of the most important parts of your training plan. You body adapts and improves during rest, not during the workout. So if you don't rest, you don't allow your body the recovery it needs to repair and rebuild. You can't beat your body into submission. Work hard, rest hard. Plan one or two full rest days (or more if you need it) in your training schedule each week for best results. 

YOUR LIFESTYLE

Take a look at your lifestyle including your sleeping habits, nutrition and stress. Lack of sleep, poor nutrition, excessive alcohol intake and stress can all be factors in a poor or stagnant performance. Consider your lifestyle outside of running and evaluate if you need to make improvements. A good night sleep and proper nutrition can make a world of difference in your training. 

Take a good hard look at these factors to determine if you should make some adjustments in order to improve in your running. Work hard, rest hard, be consistent. You'll get there.

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Have questions? I'd love to help! Ask in the comments or join the conversation and "Ask the Trainer" for your question to be featured in a future blog post. 

Coach Lea

I am a NASM personal trainer and RRCA adult distance running coach that specializes in strength training for runners. I offer in-person training in the Shredshed, online training and Fit to Run bootcamps. If you are interested in a more in-depth running or strength training plan, please contact me. Have questions? I'd love to help. 

While I am a certified personal trainer, I am not your personal trainer. Since I don't know your exercise abilities, injury background or medical history, please see your doctor before beginning any new exercise program.

5 RUNNING SHOE MISTAKES YOU MAY BE MAKING

Hi, friends! Are you making any of these running shoe mistakes? Running shoes can be expensive, so you want to get the most out of your investment. Don't make these mistakes with your running shoes.

YOU RUN, TAKE FITNESS BOOT CAMP AND GO TO ZUMBA IN YOUR RUNNING SHOES

Running shoes are made specifically for running. When you run, you move in a single plane of motion: forward. Running shoes support you only in forward movements. Those side-to-side lateral moves are not protected if you go to a fitness boot camp or Zumba class wearing your running shoes. Buy a pair of cross-trainers for your fitness classes and save your running shoes for running.

YOU BUY THE SAME SIZE AS YOUR DRESS SHOES

Running shoes should be bought 1/2 size to 1 full size bigger than your street shoes. It would help if you had about a thumb width space empty in the toe box.

The reason for this is that your feet tend to swell when you run, and you need a bit more room to keep your toes from hitting the end of the shoe, which doesn't matter so much in an everyday shoe but matters a lot in a running shoe. Give those tootsies room to breathe.

YOU DON'T TIE THEM FOR ANKLE SUPPORT

Ever wonder what that extra hole was for in your running shoes? Use it to tie your shoes for better ankle support. Check out my quick video where I show you how. It is easy and makes a big difference in how your shoes fit.

YOU ALSO WEAR THEM AS CASUAL SHOES

You probably have noticed that running shoes can be expensive. They have a limited lifespan, and every step wears away at the tread and shock absorption. Save your running shoes for running and buy a pair of less expensive tennies for walking around.

YOU DON'T REPLACE THEM EVERY 300-500 MILES

After 300-500 miles, you may start to notice the tread is wearing down, and the shock absorption pads are beginning to crush down. It's a good idea to note when you bought your shoes in your training journal or even with a sharpie on your shoes. Aches and pains out of the blue could be a sign that you need to replace your shoes. Keep a close watch on your milage and pay attention to the tread. 300-500 miles is an estimate; it varies based on the manufacturer, shoe model, and running terrain.

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