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Top 7 Causes of Shin Splints and How to Stay Shin Splint Free Forever

Some runners get shin splints once or twice and other runners get shin splints again and again. Either way the pain can be intense and can stop you dead in your tracks. Understand the top seven causes of shin splints, discover recovery techniques and what you can do to stay shin splint free.

1.    The Hard Truth

Avoid as much as possible running on hard surfaces like concrete. Running for long periods of time on hard surfaces can cause tiny micro-cracks in the two bones of the lower leg the fibula and the tibia, also called the shin bone. Repeated insult can turn these micro stress fractures into major problems that will end your training for a considerable time. If you have a stubborn history of shin splints this may be the root of the problem. A qualified sports clinic can identify or rule out a stress fracture. X-rays can detect stress fractures, but not always. A sports clinic equipped with x-ray equipment can help diagnose detect the presence of stress fractures with x-rays or more sensitive diagnostics like a bone scan. Choose softer surfaces like dirt trails, grass, rubberized tracks, or sand and alternate running these surfaces.

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7 Essential Tools For Running Safely in the Dark

Running in the dark can be a challenge and presents some unique challenges. Running in the dark can also be very exhilarating, especially when you run in a group.

Basic Questions

There are basic 3 questions that you need to answer before you head outside for your early morning or late evening run.

  • 1.    What sort of terrain are you going to be running on?
  • 2.    How much light will there be on the route you plan to run?
  • 3.    How safe is the route you plan on running?
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Running and Jogging 101 - A quick start guide

Hopefully a helpful guide for those of you looking to start jogging or running for weight loss or fitness.

Running lowers your resting heart rate, increases your aerobic capacity, reduces body fat and increases muscle tone, all of which improve your base level of fitness and amongst other things, make you feel damn good about yourself!

If fat loss is your ultimate aim then running is a good starting point. By improving your base level of fitness you are not only burning calories while running but are increasing your metabolism, which results in greater fat mobilisation even after exercise.

If you are looking to increase your fitness or undertake High Intensity Interval Training (HIIT) than running is also a good starting point as by improving your base level of fitness you are preparing your body to be able to cope with higher intensity training and instead of wheezing to a stop after a few minutes of such sessions you will be able to sustain your efforts for longer, burning more calories and building more fitness.

You don't need any fancy equipment or expensive gym memberships to start running, but there are a few tips that you can follow to ensure you are both getting the most out of your running and also minimising your risk of injury.

I have written this guide from my experiences as a serious club runner of five years and have drawn on knowledge taken from my athletics and running coaching qualification, which i am currently undertaking. I hope it helps.

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