Preventing shin splints

When you decided to get really serious about your training earlier this year, everything went smoothly for several weeks, but one day you felt a dull ache on the inside, lower portion of your shin as you began your workout. The discomfort went away once you had warmed up, so you weren't overly concerned. Unfortunately, the pain returned on the following day - and lasted for a longer portion of your workout. As the days went by, pain was present for the whole training session, as well as your cool-down - and even hung around during your regular daily activities. When you used your fingers to probe the area near the back, inside edge of the lower part of your tibia (the main bone in the lower part of the leg), you felt tenderness but no major swelling, and the pain seemed to centre in the tissues (muscles and tendons) near the tibia, not the tibia itself. ================================================= More information on Shin Splints:All of our articles on shin splints What was wrong? 1.

The Couch-to-5K Running Plan By Josh ClarkPosted Saturday, 1 January, 2011 Couch to 5K ® | Beginning Running First off, you may be asking, "exactly how many miles is a 5K?" A 5K is 3.1 miles. You should ease into your 5K training plan gradually. It's easy to get impatient, and you may feel tempted to skip ahead in the program, but hold yourself back. Start Your 5K Training | A Few Minutes Each Week Each session should take about 20 or 30 minutes, three times a week. Be sure to space out these three days throughout the week to give yourself a chance to rest and recover between efforts. Run for time or run for distance There are two ways to follow this Couch to 5K ® training program, to measure your runs by time or by distance. Before setting out, make sure to precede each training session with a five-minute warmup walk or jog. Cool Running’s Couch to 5K ® Program is available for purchase online through iTunes or the Google Play Store. 5K Training Schedule

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