The Best Exercises for Shin Splints

The best exercises for shin splints are exercises that stretch and strengthen muscles in the front of the shin and the calf.

 Strengthening Exercises

Heel Walking
Walk on your heels with toes pointing to the sky using ten to 30 steps - This strengthens shin area.

Toe Walking
Walk on your toes ten to 30steps -This strengthens the calf muscles.

 Calf Raises
Balance your toes on the edge of a step.
Raise your heels upward using the strength in your calf muscles and hold for 3 to 10seconds.
Do this 3X

Stretches

Shin Stretch
Scrunch your toes tight, bend knee and put a minimal weight on the scrunched up toes until you feel the stretch in the front shin area. Repeat with the other leg holding for 10 to 30 seconds 3X

Calf Stretch
Extend your left leg out behind you and position you foot flat on the ground. Lean forward with your upper body while leaning on the bent 90 degree right leg. Reach forward until you feel the stretch in calf area and hold for a count of 10 to 30 seconds. Repeat 3x for each leg.

These exercises can be done before or after.
It's best to do these stretches and strengthening exercises on your own time away from running. Sometimes doing these exercises before you run or jog can cause uncomfortable feelings in the leg.

If you are doing these stretches before you run only do about 10 steps or 10 seconds for each stretch after a warm up.
If you are doing these stretches after you run increase the steps by 20
Try to do these exercises throughout your day  or during strength training time, you will have better strength in these areas after about 2 weeks.
Stretches are great after your run, although some people feel more comfortable stretching after a 10 minute light jog or walk.
*Sports science is always changing, so I will be updated changes in the exercises when needed.

I hope that I have solved your shin splint dilema and you are running pain free soon! Although these exercises are simple these are excellent for prevention of shin splints.
Please comment in the section below and let me know how these exercises worked for you!

How to Start Jogging

By putting one foot in front of the other and doing this type of movement for at least 30 minutes. 

 How to Start Jogging from Scratch.

1. You first need to get a check up to get the clear for your health and jogging.
2. Many of you may do better walking for a couple of weeks and then beginning a run/walk schedule.

Run/Walk Schedule
Walk for 10 minutes for a warm up.

• Walk for 1 minute 
• Jog for 2 minutes
• Walk for 1 minute
• Jog for 2 minutes
• Walk for 1 minute
• Jog for 2 minutes

Keep doing this from 4 to 6 times within the half hour.
End how to start jogging with a cool down walk for 10 minutes... all the way to your front door.
Make sure that you stretch and then hop into the shower to relax.

This is your time to relax, jog and enjoy your time.
Take in your surroundings and enjoy the trees and all the wonderful colors. Listen for nature and it's amazing beauty, you will feel closer to something, refreshed and invigorated.
Closer to yourself...Give yourself credit and write your first jog down in a book just for jogging and logging.

Jogging is one of the easiest sports that you can do. It doesn't require you to have a lot of money, only time. Make time tomorrow and walk, then run.

If you find jogging is difficult for you, make sure you walk instead for a half hour 3 or 4 times a week. Feel the walk and add a few jogging steps. Give it 2 weeks if you have to. Walk, jog and the run when your ready.

Take a look at this women...

She is almost 80 years old and jogs all the time, running in marathons!
She first started her first steps at 50 years of age. Not bad!
I'll tell you more about her and how this wonderful inspiration starting jogging late in her life, next weeks.

Leave me a comment...I'd love to hear what you have to say.
From one want ta be to another...No matter what JOG!
Next week
I'll will ask my great coaching friends for a program, so stay tuned and Jog with a program.

Start Jogging at 40

Many of us want to know how to start jogging... A big bulk of us would like to start jogging at 40!

If you want to jog at 40 it's time to focus and find the information you need to getting started.

It's also good to ask yourself a few questions...

1. Why do you want to start jogging?
2. Do you want to start with a group?
3. Are you going to try an online schedule?
4. How are you going to motivate yourself?

These are questions to get you to a goal and then a plan.

• If you answered you wanted to start jogging to lose weight, then it would be nice to have a how to start jogging plan that is centered specifically for someone who is started to run at 40.
• If you decided to run with a group, their are many running groups in your community that will help you.
• New Balance, Running Room to name just are few are choices you can try.
• If you decided on trying an online learn to run plan, make sure it is for beginner joggers.
• The part on motivating yourself is finding a program that you are happy with.

If you are interested in starting jogging check out the blue links for information.

I love that you are starting jogging and I'll talk to you next week discussing a jogging program and weight loss.

16 Things You Should Know About A Runner...

1. That running in the morning is not a bad thing.
2. Your best running shoe is the one you just threw out.
3. Your favorite running shoe will be discontinued.
4. Spitting happens even when you don't want it to.
5. No matter how much antiperspirant you put on...You are still sweating.
6. 90 degree weather is just another day.
7. It's hard to say, 'Hi' when you're in the midst of a breathing overload.
8. Yes those are bites on your ankles from the dogs.
9. Bikers tend to go faster and joggers tend to go slower,  "Move over because I'm not sure what way you're going!"
10. You have an ache in you thigh, a sore toe jamming the inside of your shoe and only one more mile.
11. You know you forgot your garmin!
12. You're going too slow...Speed Up-Speed Up!
13. This is your race, you think...
14. Focus, focus and more focus.
15. It's your long run day, "I'll see you tonight..."
16. Where's the shower?