Ran eight miles at a 07:41.75 pace. I was trying to keep my heart rate between 145-155. I think i accomplished my goal. My shin was a little soar, but whats new? Thanks for reading and have a great night... :)
Barry, is your shin pain from shin splints? Jill, our running coach Donnie's wife, ran track at Baylor University. I had shin splints a few weeks before Boston last year and she taught me how to overcome them and how to never get them again. Here is the simple workout that you do.
1. Before you run do these exercises:
- duck walk with your toes pointing outward away from each other for 20 meters.
- duck walk with your toes pointing inward toward each other for 20 meters.
- heel walk with your toes pointing up for 20 meters.
- walk backwards on your toes for 20 meters.
- then do your other regular stretches or other drills and then do your run.
2. After your run do this simple exercise. Find a step or curb that has a hand rail or something you can hold on to and steady yourself. Stand on the step on one foot with your forefoot (have your heel extended off the step in the air).
Raise yourself and lower yourself as many times as you can until your calf muscle burns. I usually get about 100 raises in a set.
Change legs and with the other foot raise and lower yourself as many times as you can until that calf muscle burns.
Repeat this with each leg so you can get 3 sets with each leg.
You are done. If you do these pre-run drills and post-run exercise you will never get shin splints again and the shin splints you have will heal very quickly.
Thank you very much. I will try these and see how they help. I have been icing and using the foam rolling and that had helped me the most. So thank you and i will let you know much it helps me...
Thanks for the exercises, Paul, and for passing them on to me, Barry!
Your cross-training schedule looks great, keep up the good work!
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