I received questions from Shawn and Brooke about shin splints in the comment section of my last post, so I figured I would address the topic for everyone to read!

Shin Splints

What is a shin splint? A shin splint is pain along or just behind the shin bone (or tibia), the large bone in the front of your lower leg. A shin splint is medically known as medial tibial stress syndrome. 

What causes a shin splint? Shin splits happen during physical activity, not just running, and are a result of too much force being placed on the shinbone and connective tissues that attach your muscles to the bone. Shin splints are common in runners and in those who participate in sports with sudden stops and starts, such as soccer, tennis, and basketball.

What are the symptoms of shin splints? Some symptoms of shin splints are tenderness, soreness, or pain along the inner part of your lower leg as well as mild swelling in your lower leg. It's important to see a doctor if your shin is hot and inflamed, the swelling gets worse, or if the pain continues during rest. 

How are shin splints diagnosed? Shin splints are typically diagnosed based on your medical history and a physical exam. 

How are shin splints treated? In most cases, you can treat shin splints with a few simple steps:

• Rest or try low-impact activities such as swimming or bicycling.
• Ice your shin for 15 to 20 minutes at a time, four to eight times a day for several days.
• Elevate the affected shin above the level of your heart, especially at night to reduce swelling.
• Compress the area with an elastic bandage or compression sleeve. 
• Take an over-the-counter pain reliever such as Ibuprofen or acetaminophen.
• Wear the right shoes. Your doctor might recommend a shoe that is suited for your stride, foot, or particular sport.

Resume your regular activities gradually. If your shin isn't 100% healed, returning to your usual activities may only cause your shin splints to reoccur.

Here is a photo of some stretches that have been known to help with shin splints. 

Helpful links about shin splints:

• Preventing and Treating Shin Splints 
• Shin Splint Shoe Recommendations

Have you ever suffered from shin splints or another injury?

Have a question about running? Ask it in the comments section! 

Dealing with a bad run

"Running is the greatest metaphor for life, because you get out of it what you put into it." -Oprah Winfrey

As a runner, I have definitely had days where it’s a tremendous struggle to get through a run. My legs feel tired, I’m breathing heavily, and running for only a few minutes feels like an eternity.

It's not fun!

I am here to say that it is completely normal for even the fittest runners to suffer through bad runs. Sometimes we need to have a bad run every once in a while to appreciate all the good ones. 

How to get over a bad run:

Think about your health. Even if you had a bad run, you still ran! Your body gets benefits such as stress relief and cardiovascular training. Your mind also benefits. Getting through a bad run will make you mentally tough, in a good way that you can use throughout situations your life. 

Figure it out. Figuring out why you had a bad run can give you a sense of closure. It's helpful to your training to understand why you had a bad run. You can figure out if you are overtraining, hydrating properly, or undereating. 

Try something different. Once you have figured out what went wrong during your run, you can then work to fix the problem. If you need more sleep, get more sleep. If you need to hydrate properly, starting drinking water right away. 

Shake it off. It's okay to have a bad run every once in a while. It happens. Try talking to other runners about their experiences with bad runs and gain some insight or learn a new tip. Don't be discouraged, another great run is not too far away!

How to have a bad run

Since I have been posting tips on how to improve your running, I thought it would be fun to do a post about some common running mistakes. 


I made this list out of personal experience because I have had many bad runs and I want to prevent others from making the same mistakes I have made!

How to have a bad run:

1. Run during the hottest time of the day.
2. Don’t tie your shoes.
3. Don’t drink or eat anything before you run
4. Run in a place you are unfamiliar with, especially somewhere that has a lot of traffic and confusing signs.
5. Run a distance you have never even come close to running. If you usually run three miles, try twenty!
6. Run in boots, high heels, or any non-running shoe.
7. Don’t stretch before or after you run.
8. Run during a lighting storm, it’s exhilarating.
9. Run by yourself in a sketchy area in the dark.
10. Under dress in freezing temperatures
11. Overdress in warm temperatures.
12. Don’t let the stomach flu keep you from running.
13. Run through injuries, you’ll be fine!
14. Don’t take any days off of running, especially if you need one. 

Have you ever had a bad run? What was it like?

[Once I ran nine miles in 95 degree weather. Another time I thought it would be okay to eat half of a watermelon before a run. Not a good idea.]

Be on the lookout for my next post about to do deal with bad runs!

How to run with your dog

It is often hard to find a running partner who is always ready and willing to run. Except, of course, if that partner is your dog! Dogs can be faithful running partners that usually won’t let you down.

Before you grab your furry friend’s leash, here are a few things to remember:

Ease into running with your dog. Just as humans start running by gradually increasing mileage, dogs have to build their endurance as well. Before you begin an exercise program for your dog, check with a veterinarian first to see if your dog is healthy and able to run.

Always keep your dog on a leash. Even if your dog is trained well, he or she may be tempted to run off when they see another human or animal. Areas of high traffic can become fatal if a dog is not on a leash.

Stay hydrated. Make sure to carry enough water for both you and your dog. It can also be a good idea to buy a portable dog dish to put water in.

Try to run on trails. Trails are typically more shaded and soft than roads; the softer surface will be easier on your dog’s joints. Remember, dogs don’t have gel-filled shock absorbing shoes like we do, they have to run on their own pads.

Watch for discomfort. Dogs cannot tolerate heat as well as humans can so they are at a greater risk for heatstroke or dehydration during warm weather. Signs of overheating are: excessive panting, slowed rate of movement, increased salivation, red gums, weakness, vomiting, and diarrhea.

Helpful links about running with dogs:

• Dog paw pad injuries and treatment
• Q&A about how to run with your dog
• Five reasons to run with your dog
• Running accessories for dogs

Dealing with the weather: rain

Once again, I have good news.

When it is raining, you don’t have to sacrifice your run!

5 tips for running in rain

1. Just go. Sometimes the hardest part about running in the rain is just getting started. Once you begin running you will warm up, adjust to the rain, and maybe even enjoy your run. Also, running in the rain is great preparation if you were ever to compete in a road race while it rains.

(Image source)

2. Wear a hat. Wearing a hat with a brim is a great idea during a rainy run because it keeps the rain off of your face and you will be able to see!

3. Layer up if it’s cold. If it is cold and raining you may need to wear a few layers of clothing. Wear technical fabric like polypropylene or any other fabric that wicks water and sweat away from your skin. For your outer layer, wear a water and wind-resistant jacket.

4. Protect your electronics. Make sure to store your electronics like cell phones and MP3 players in a zip-lock bag or waterproof carrier.

5. Stay safe. Rainy weather often means poor visibility. Wear an outer layer that is light-colored or has reflective strips on it.

Here is a great article on expert tips for running in the rain!