A Runners Injury Update


My roommate has shin splints. She’s been running a lot at the recreation and wellness center on campus and she came back from her workout today complaining of pain in her shins.

I’ve gotten shin splints twice in my life. The first time was when I first joined the track team in eighth grade, and the second happened this past summer after I had been training unusually hard for a fourth of July 5K.



I was told by my track coach to do a series of stretches before and after my run to treat shin splints. One stretch was to walk a few feet on my heels, then on my very tiptoes. I do these stretches every now and again when I feel a tightness in my lower shins and I think they make a difference.

But what exactly are shin splints? According to MedicineNet.com, shine splints seem to be the result of inflammation due to injury of the tendon, posterior peroneal. Shin splints can be caused by a sudden intensity of workouts or workout schedule. This makes sense that my roommate has shin splints because she’s been updating me on her running lately, and announced she ran her first mile without stopping just a few days ago. (She’s a smoker, so cut her some slack, actually, don’t cut her slack on the smoking, but she’s a beginning runner – yay!)

I’ve been thinking lately how hard running is on the body however. Shin splints, runner’s knee, hamstring issues, stress fractures. It’s hard work and you put a lot of stress on your body when you’re pounding the pavement.

Here are a few tips that I think every runner should keep in mind when running:

  • Don’t go “too” hard. A lot of runners over-push themselves and go too hard. Don’t over train yourself. Yes, you want to be competitive and don’t take it easy on yourself, but keep in mind that there’s always tomorrow’s run.
  • Be kind to your feet. You should be wearing proper running shoes. They should be comfortable and snug, but also not cutting off the circulation in your feet.
  • Stretch after your run. That’s the best time to help yourself retain muscle memory.
  • Make sure you’re healed. If you’ve suffered from an injury in the past, and you want to get back out there, make sure you are healed and ready to return.

These tips have been a combination of tips I’ve seen on RunnersWorld.com and Active.com. Search for running tips often, as new products, races and studies come out on the dynamics of running.

Do you guys have any running tips that have really made a difference?

Runner’s Beat



I was sitting in the locker room at the gym a few days ago when I reached into my bag to retrieve my iPod, and remembered it was sitting nicely on my desk all the way at my apartment. I was already laced up, ready to go and I knew it would be a stupid decision to try and go back for it.


iPod running

I convinced myself that running without music couldn’t be that bad, and I headed to go grab a treadmill. As I began to run, I could hear every little sound around me and I told myself to run for 15 minutes and I’d call it a day. I heard everything from the annoying fan blowing over my head, to the girl gasping for breathe next to me, to the familiar and annoying sound of the belt beneath my feet. There was no way I was doing my normal 33-minute run on the treadmill that day. (Don’t ask why it’s 33 minutes, for some reason I always push to that 33!)

After a few minutes of running to my own thoughts, I began to pay attention to my breathing and how soothing it almost was. I practiced the runner’s breathing technique of breathing in through your nose and out through your mouth and it made a big difference. At the end of my 33 minutes I felt great and pretty inspired because I felt like a real runner who didn’t need music!

On the way back home to my apartment, I began to think a lot about running with music and everything it offers. I always run with music because there’s no better feeling than cranking up the volume and just being out there by yourself. Music inspires and motivates me and I prefer to run with music, but there is something bittersweet about being out there with your own thoughts. Call me crazy, but I may “forget” my iPod a few times every now and again. I think it’s good for the runner’s soul to just be out there by yourself.

running with iPod - literally

running with iPod - literally

I have begun to think a lot about the types of running music and what other runners are listening to when they put some miles under their feet. What are you guys listening to when you work out or run? I know some people prefer hardcore rock music, others are more rap and I’ve even heard one guy who likes to work out to country. (I know that’s not my pick at all.)

This site is really motivational with running music, check it out and download some songs they suggest. Also another great music site is on Runner’s World.com because you can pick a playlist from some of the best runners in the world and see what they are listening to. Maybe it will push you those extra five minutes or up that gruesome hill.

I’ve put together a list of my favorite running songs, check them out and let me know what you guys think!

Personal Record’s Top Running Songs

  • Lady Gaga – Paper Gangsta
  • Nas – Hero
  • Akon – Keep You Much Longer
  • Eminem – The Real Slim Shady
  • Sam Adams – Comin’ Up
  • Kanye West – All Of The Lights

Make a separate playlist on your iPod just for a workout or for a run. That way when you are running, you’re not fumbling with the music. Name your playlist something fun like “Workin’ On My Fitness” or “Bikini Body.” Something that puts a smile on your face when you set out for that great run.