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How to Train for a Half Marathon?

How can I continue to train for a half marathon while I have shin splints?

  • I've had major shin splints (and not been running) for the past few days, and the doctor predicts it's another month before I can run again. My half marathon is in early October, and so far the furthest I've run is 7 miles (so exercising for a little over an hour). What can I be doing in the mean time?

  • Answer:

    Work out in the deep end of the pool. Basically there are three styles we use: pool running should look like someone running on land (vertical posture, no leaning at the waist, feet cycle both in front and back), cross-country skiing should also look like someone who's doing it on land (vertical posture, no leaning at the waist, feet move both in front and back) including the straight arms (there should be bobbing), and pistons (slight lean forward, knees to chest and then feet go down and slightly back) with running arms. "Recovery" means light jogging to clear the lactic acid out after a hard day, "steady state" means running to get in aerobic shape, "tempo" means comfortably hard running to get close to anaerobic shape, "interval pace" means almost totally anaerobic, and "repeats" means close to all-out sprinting (like wind sprints on the court!).  For your long run, you should swim laps for double the time you would run on land.  Use a pool noodle or floatation device if you're not very buoyant; wear an old pair of shoes if you feel that you're not working hard enough. Whatever you can do on land, you can do in the pool!

George Ramos at Quora Visit the source

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Here are the following tips which helps to http://www.bestfoothealth.com/: 1.   Cross-train: runners who only run without a plan for  total body conditioning are set-ups for injury.  You will be a better  runner if you cross train on a spin bike or rowing machine and with  total body cross training circuits.   2.   Get a foot pressure evaluation or running evaluation to make sure your are not overloading your foot's  medial side.  You may need an orthotic to correct your mechanics.   3.  Strengthen your lower leg in 4 directions using bands: dorsiflexion,  plantarflexion, eversion, inversion. Do two sets of 10 in each  direction with both feet daily during the initial recovery period and  then several times a week as maintenance. (see pictures and video that  accompany this blog)   4.   ICE massage:   Freeze Dixie  cups of ice, peel back the paper and massage the front of our legs with  the ice for 20 minutes several times a day.  This not only decreases the  inflammation but stimulates blood flow to repair the injury.   5.   NSAIDS: Non-steroidal anti-inflammatories are not for pain but actually act to  decrease the explosion of inflammatory factors at your injury site...as a  consequence the pain decreases.  It is not a pain masker...it is  actually treating the problem.   6.   Return to sport: When  your pain is gone with rest, there is no pain with pressing on the  front of your leg and does it not return with light activity, begin  walk/running again on soft surfaces.  Gradually increase your activity.   7.   Go to a sports doc: If your pain is not responding to these steps in two weeks, your point  tenderness is increasing, if you have known osteopenia, or you just need  to know you are not hurting yourself

Michael Edson

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