running watches soleus image
Katie T
Answer
Shin splints are extremely common among runners, and luckily it can usually be treated with some simple exercises to strengthen your tibialis muscle.
First, a quick anatomy lesson so you can understand what's going on here.
Shinsplints are usually the product of an underdeveloped Tibialis Anterior -- which is just a fancy name for the muscle on the front of your shin.
http://www.exrx.net/Muscles/TibialisAnterior.html
This is the muscle that allows you to pull your toes up toward your knee -- it also comes into play when you are running or walking down hill. In many people, this muscle is out of balance with the stronger gastrocnemius and soleus muscles (which are to the rear of your calf), which tends to get a lot of exercise just by walking or running on even surfaces everyday.
This imbalance is probably what you are experiencing.
There is actually a really simple, but little known exercise that can strengthen the tibialis and pretty much banish shinsplints.
Here is a link to one variation, performed on top of a couple of plates:
http://www.exrx.net/WeightExercises/TibialisAnterior/DBReverseCalfRaise.html
You can accomplish the same thing by standing on a 2x4 or similar raised surface and, flexing at the ankles, pull your toes upward.
You can also perform this by placing a lightweight dumbell between your feet and flexing at the ankle. Go here to see a picture (you'll need to scroll down to the calves area):
http://health.yahoo.com/topic/fitness/healthyhabits/article/mens-health/5491
I'm a big fan of this exercise and have watched it work wonders for people with shin splints. Perform it one to two times a week, and work your weight up over time. Aim for 15-20 reps, 3 sets.
Best of luck!
Shin splints are extremely common among runners, and luckily it can usually be treated with some simple exercises to strengthen your tibialis muscle.
First, a quick anatomy lesson so you can understand what's going on here.
Shinsplints are usually the product of an underdeveloped Tibialis Anterior -- which is just a fancy name for the muscle on the front of your shin.
http://www.exrx.net/Muscles/TibialisAnterior.html
This is the muscle that allows you to pull your toes up toward your knee -- it also comes into play when you are running or walking down hill. In many people, this muscle is out of balance with the stronger gastrocnemius and soleus muscles (which are to the rear of your calf), which tends to get a lot of exercise just by walking or running on even surfaces everyday.
This imbalance is probably what you are experiencing.
There is actually a really simple, but little known exercise that can strengthen the tibialis and pretty much banish shinsplints.
Here is a link to one variation, performed on top of a couple of plates:
http://www.exrx.net/WeightExercises/TibialisAnterior/DBReverseCalfRaise.html
You can accomplish the same thing by standing on a 2x4 or similar raised surface and, flexing at the ankles, pull your toes upward.
You can also perform this by placing a lightweight dumbell between your feet and flexing at the ankle. Go here to see a picture (you'll need to scroll down to the calves area):
http://health.yahoo.com/topic/fitness/healthyhabits/article/mens-health/5491
I'm a big fan of this exercise and have watched it work wonders for people with shin splints. Perform it one to two times a week, and work your weight up over time. Aim for 15-20 reps, 3 sets.
Best of luck!
Does anybody have the Soleus GPS 1.0 running watch?
I know the watch tells me my mile time for each mile, but does it tell you your actual pace throughout while running? If so, how do you get there? I lost the directions. thankyou !
Answer
If you click the view mode while the GPS is engaged, you should be able to see different view options that include seeing your distance, time, current speed, calories burned, etc. If you still need some help please visit our GPS page below where we have a Quick Start Guide link as well as a GPS Training Video.
http://www.soleusrunning.com/products-page/watches/gps-1-0/
If you click the view mode while the GPS is engaged, you should be able to see different view options that include seeing your distance, time, current speed, calories burned, etc. If you still need some help please visit our GPS page below where we have a Quick Start Guide link as well as a GPS Training Video.
http://www.soleusrunning.com/products-page/watches/gps-1-0/
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