It took me over two years to be able to run a 10k with no problems from shin splints. When I was trying to get to the bottom of the issue I read every website, visited several physiotherapists, and went to no less than 3 running coaches for video analysis. But what fixed the problem was working with my body and listening to what it was telling me.
My fitness through cycling is good, and it is disproportionately balanced with my running capabilities. Fitness-wise, I could run a lot further and a lot faster than my legs will actually allow me. To this day I feel like I could run quicker but always hold something back. Most of the reading I did said to only add 10% extra distance or speed a week, to build up slowly, and to take it easy. And I think this really is the best advice. Along with changing running techniques.
Top Tips For Preventing Shin Splints
Running in appropriate shoes.
As I was running neutral style I went through several types of trainers trying to find ones that offered appropriate protection. Barefoot shoes, as much as I love them, are not right for me.
This is probably the single best change to my running training; running up and down countless flights of stairs. It doesn't load my shins at all and means I can really work on my core fitness and build my leg muscles whilst letting my shins rest. I can't recommend step training enough.
Where I couldn't run I tried to work on the muscles that supported running like the calf muscles.
I have been working on this for several years and I know if I push it too hard I will be back to square one. This year I completed two half marathons and although my shins did hurt afterwards, it was only for a few days.
Good luck and post below if you have any other tips.
Taking care of your sportswear is very important, especially if it has special active technology and was expensive to buy. Follow this guide so that you never ruin another pair of cycling shorts again!
Get A Mesh Laundry Bag
Especially when it comes to pro bib shorts, parts getting caught in the machine is definitely something you want to avoid. Putting your cycling gear in a mesh laundry bag will mean it won't get caught on the spindle, and it also means that the zip on your jersey won't cause any damage either. Always wash your cycling gear separately from your other laundry. If you don't have the time or means to get a mesh laundry bag, a pillow case does the job too.
Make sure you wash your Lycra gear on a cool setting of 30 degrees or below. Most machines will have a button where you can change the temperature. Also make sure the spin cycle isn't too aggressive and that it doesn't go on for too long. An extra rinse can help to make sure the material stays fresh, and an extra spin at the end will speed up the drying process. I recommend a temperature of 30 degrees, spin cycle of 1000, and duration of 30-40 minutes.
Never put your Lycra cycling gear in a dryer! Hang it up and let nature take its course. It shouldn't take too long to dry, and this will ensure it stays premium quality for as long as possible.
So you’ve got your rope, now what? You used to skip as a child so how hard can it be? It may be surprising but there is far more to skipping than initially meets the eye. When I started skipping as an adult I was surprised at how different it was to what I remembered from being a child. So let’s learn how to skip in the best way possible!
Is Skipping A Good Form Of Exercise?
Skipping is a fantastic workout and can burn up to 10 calories per minute if done at a high intensity! In order to get skilled at jumping rope, it's important to practice and to break it down into sections.
Let’s start with the jumping. When most people start skipping for the first time they jump too high, just going for it and doing what feels natural without any knowledge on proper technique. But skipping too high is not efficient for a workout and will leave you unable to skip for longer than a few seconds.
When skipping, the key is to not actually jump. Wait, what? That’s right! If you change your mindset about what your feet are doing, it becomes a lot easier. Instead of jumping, think about doing a calf raise. Practice doing it without the rope to start: raise your heels so that you are on the balls of your feet, and then lower yourself back down using your calf muscles. You’ll soon realise there’s a reason why boxers have such defined calves! You may need to increase the strength and stamina in these muscles before skipping feels easy. Take your time and enjoy the process.
Once you’ve practised a few times without the rope, try applying this technique with the rope. You should only come a few centimetres off the floor on each bounce. Keep your ankles loose and feel the balls of your feet flex. See if you can keep it up for 30 seconds without stopping.
After your feet, what you do with your arms is the most important part of skipping. Hold the handles near the rope-end as this is the most efficient and will allow the rope to swing better. Keep your wrists loose, and your elbows close to your hips. It is a very subtle movement; you do not want to be swinging your whole arm, just a slight movement of the wrist. It will be tempting to tense your arms and lock them by your sides, so try to relax from the shoulder.
This moves us onto your posture. Make sure you are standing tall, with your shoulders pulled back and down, and your core and glutes tight. The key to skipping is to relax! If you are skipping for the first time in a gym or a public place, it may be a little daunting, and you may worry about tripping in front of everyone. Let go and have fun and try not to take it too seriously, at least while you are starting out. The looser and more relaxed you are, the less likely you are to trip over and you are less likely to incur an injury.
Is Skipping A Good Cardio Workout?
Skipping is a surprisingly demanding cardio workout! If you are skipping for the first time as an adult, you will be shocked by how out of breath you get on your first try! Don’t let this deter you, take your time. If you are new to fitness altogether, then you may wish to just skip in 20-30 second bursts. If you are a seasoned gym-goer, then skipping for intervals of 60 seconds may be more for you. Try our skipping workout plan and see what works for you! Or create your own jump rope routine. Supplement your skipping with leg exercises and mobility drills so that you do not get injured, especially if you are not used to exercising. Skipping has the fantastic benefit of being great for weight loss and by adding skipping into your existing gym routine you can expect to burn up to 10 calories a minute.
Where To Jump Rope
Where you choose to do your skipping is important too. If you are skipping outdoors, try to avoid jumping on concrete as this can be harsh on the joints. Skipping on softer tarmac or grass will be better. If you are indoors, avoid carpet as this can make the rope more likely to bounce which can cause you to twist your ankle. Hardwood floors are the perfect surface on which to jump rope.
How Long Should You Jump Rope For A Beginner?
When I first got back into skipping as an adult, I was really put-off by the fact that I couldn’t do it well. I saw lots of people in the gym skipping with ease and doing neat tricks so it deflated me somewhat that I was finding it so hard. But don’t let this be the case! After only a few sessions my technique improved hugely and skipping started to feel a lot more natural. Take your time, enjoy it, and maybe even let us know how you get on by leaving a review of the Sundried skipping rope on our website!
Beginner Skipping Workout
Skip for as long as you can, rest for 60 seconds, repeat for 5 minutes.
Skip for as long as you can, rest for 45 seconds, repeat for 7 minutes.
Skip for 20 seconds, rest for 30 seconds, repeat for 5 minutes.
Gym cross-training - leg, ab, and back exercises
Skip for 30 seconds, rest for 30 seconds, repeat for 5 minutes
Skip for 30 seconds, rest for 30 seconds, repeat for 10 minutes.
Lateral raises are an isolating shoulder exercise which targets the mid part of the deltoid muscle group. This exercise will give definition and tone to your shoulders as well as providing a good burn!
To perform this exercise, hold a pair of dumbbells in front of you. Bend your elbows slightly - the straighter your arms, the harder the exercise will be. Beginners should use a 90-degree angle in the elbow. Raise your arms, leading from the elbow, keeping your hands and wrists straight. Raise your arms until your elbows and wrists are in line with your shoulders; there should be a 90-degree angle between the forearm and shoulder. Take your time with this exercise and really feel the burn in the outer part of the shoulder.
Stiff legged deadlifts are an isolating exercise which are great when used as an accessory to squats and deadlifts. They target the hamstrings and glutes as well as the back and core. They are also great for stretching out tight hamstrings at the end of a tough leg workout.
You can use a barbell, kettlebell, or dumbbells for this exercise. To perform, hold the barbell or dumbbells in front of you and, with a slight bend in your knees, bend forward until the barbell or dumbbells touch the floor. Keep your back flat and straight and suck your stomach in tight to keep your core controlled. Keep your chin up and look straight ahead of you. Squeeze your hamstrings and glutes as you come back up as it is these muscles which are doing the work. Take this exercise slowly and really feel the muscles working. Make sure you straighten your back all the way out when you stand up straight.