Runners often develop shin splints when increasing mileage or when adding speedwork to their routines.
The following exercises, courtesy of Rick Braver, D.P.M., will help prevent shin splints:
- Stand with your heels together and toes pointed out. Slowly raise up onto your toes and lower yourself back down. Repeat 10 times.
- Stand with your big toes together and heels far apart. Slowly raise up onto your toes, then lower yourself back down. Repeat 10 times.
Fuel for new runners
Some new runners eat too much before their workouts, especially too much sugar. If you feel as if you're running with a brick in your stomach, and you often end up doubled over with a side stitch, rethink your fueling scheme. A banana or a small bagel is a great snack before a workout. A doughnut is not.
Three shoe-shopping tips
When you shop for shoes, do these three things:
- Go late in the day, when your feet are their largest (feet swell during the day and during running);
- Bring along the socks you'll wear while running; and
- Have both feet measured by a salesperson, even if you think you know your shoe size. (One foot is often larger than the other, and you'll need to be fitted for the larger foot.)