I did it! I really did it this time! I finished my second Winston Salem Adventure Boot Camp with flying colors this time. I actually jogged the WHOLE timed mile for the last day of camp. This was a personal goal and I did it! I was so excited about it I had to share with my followers. I am sorry I was so slack this camp at posting online, but I was trucking...PROMISE! AND to top it off I was the BIGGEST LOSER for both camps this time around. I lost 5 pounds from the previous camp and 7.5 total inches. So since I was the BIGGEST LOSER with weight I was the lucky winner of a Swedish Massage from Van Davis Aveda Lifestyle Salon and Day Spa. WHHHHHOOOOOHHHHOOOO!!!!
The pounds are really not what I am so excited about. The fact that I can see the changes in my endurance and in my clothes is what counts for me. I can't begin to tell you how elated I am about the improvements in ME! Mentally I am stronger and and have more power to force myself to push through the pain and tough it out!
This camp was tough I can say in that our trainer busted our butts...which paid off! I did have a few days that I overslept, but I went to the gym and made up for it. We also had our last three days rained out, but we made them up at the beginning of this week.
Below you can see the actual results from Boot Camp #2:
9/14/2009 10/9/2009 11/18/2009 Lost
Left Arm 16.5 16 16 0.5
Right Arm 17 16.5 16.5 0.5
Shoulders 46 45 45 1
Chest 45 44.5 43 2
Waist 45 45 43.5 1.5
Hips 53.5 52.5 52 1.5
Left Leg 30.5 30.5 30.5 0
Right Leg 31 31 30.5 0.5
Total Inches Lost 7.5
Weight 248.6 249.8 244.8
Fat % 48.7 47.5 48.5
Mile Run 14.3 13.22 12.58
Push Ups 10m/20f 12m/31f 30m/25f
So yes, I have signed up again for a mini boot camp before the Thanksgiving Holiday to boost my ego for the Holidays...and my metabolism. I have to take December off from boot camp due to working in Asheville for a few weeks, but I think I have the momentum enough to push myself through some workouts everyday to keep me going.
My newest goal is to run/jog/walk a 5K with a friend New Years Eve through Tanglewood Park's Light show. I think it should be fun...and the challenge is good for me to keep me going.
THANK YOU for all the compliments and the encouragement. You may not think it helps, but when I have trouble getting up in the morning when it is cold and rainy, I remember all those people that stand behind me and help push me out of bed. Thank you for sticking with me. AND I would really like to thank my trainer Cheri Haught...without your continued push to keep me going it would be hard. And Thank You Gail Crowe for being my inspiration!
To YOUR Health!
Thursday, November 19, 2009
Monday, October 19, 2009
Round 2: Boot Camp #2
Ok, so today marked the beginning of Boot Camp #2. And oh was it cold...and second thoughts last night when I saw what the temperature was going to be...but I pumped myself up and made myself go to bed at 10pm to get up at my usual 6:15am for 7:00am Boot Camp. I am glad I did!
So I arrived to see that I was the only camper there! Big surprise to me! I came to find out the deal. My good pal Gail who is my inspiration to do better and she helps me push myself even more, was out of town until Tuesday. And only one other camper would be there on Tuesday as well...she overslept. So I got my trainer to myself...I am sure some of you may groan here thinking the worst and some would think this pretty cool for one on one time. Well, it was a bit of both I have to say. No pain no gain is the deal here! And no change in the fact that it was just one camper!
The cold did bring me to camp in multiple layers, gloves, and a ski band to cover my ears. I looked a bit crazy this morning, but I wasn't taking any chances of freezing. It was smart on my part, as I did remove layers as we worked harder.
So today I just did a run around our usual path, since there was no one to Indian Run with. Then we went straight into a series of running to the cones and doing different exercises...20 jumping jacks, 20 squats, 20 High Knees per knee, 20 reverse lunges, and 20 hand to toe per leg...let's just say we were burning up the legs. Then we moved back to the shelter and did a series of walking lunges across the shelter stopping to do bicep curls, tricep extensions, tricep kickbacks, upright rows...and no we were no done! Then we moved on the pole sits with lateral raises, with a run around the playground. Pole Sits with bicep curls with a run around the playground. Pole sits with wide bicep curls with a run around the playground. Then we moved into the shelter to do some plie squats with the weights and then some front and reverse lunges per leg with weights. BURN IS AN UNDERSTATEMENT ON THE LEGS! Oh but we are not done...we did another run around the tennis courts and up around the parking lot...I did not finish with a run...I ad to walk the last part of this one, as my legs were on fire!
We finished camp off with some plank time, bridge plank, and of course some crazy ab work! When I was doing my ab work I noticed my knees were smoking! Yes, this is how cold it was...my knees were sweating and steam was rising from them and everywhere else! Needless to say I got my butt kicked today. Taking a week off was good for my tender rotater cuff and my sore shins, but man I could tell I took the time off!
I felt great all day...even though I felt the workout all day. Back to the grind of the workout, but honestly I can say that I missed it. I really am excited about a new camp. So off to sleep I go to get up tomorrow and do it again. I will explain tomorrow all the exciting things that our trainer has offered for more incentive to do more for this camp.
To your Health!
So I arrived to see that I was the only camper there! Big surprise to me! I came to find out the deal. My good pal Gail who is my inspiration to do better and she helps me push myself even more, was out of town until Tuesday. And only one other camper would be there on Tuesday as well...she overslept. So I got my trainer to myself...I am sure some of you may groan here thinking the worst and some would think this pretty cool for one on one time. Well, it was a bit of both I have to say. No pain no gain is the deal here! And no change in the fact that it was just one camper!
The cold did bring me to camp in multiple layers, gloves, and a ski band to cover my ears. I looked a bit crazy this morning, but I wasn't taking any chances of freezing. It was smart on my part, as I did remove layers as we worked harder.
So today I just did a run around our usual path, since there was no one to Indian Run with. Then we went straight into a series of running to the cones and doing different exercises...20 jumping jacks, 20 squats, 20 High Knees per knee, 20 reverse lunges, and 20 hand to toe per leg...let's just say we were burning up the legs. Then we moved back to the shelter and did a series of walking lunges across the shelter stopping to do bicep curls, tricep extensions, tricep kickbacks, upright rows...and no we were no done! Then we moved on the pole sits with lateral raises, with a run around the playground. Pole Sits with bicep curls with a run around the playground. Pole sits with wide bicep curls with a run around the playground. Then we moved into the shelter to do some plie squats with the weights and then some front and reverse lunges per leg with weights. BURN IS AN UNDERSTATEMENT ON THE LEGS! Oh but we are not done...we did another run around the tennis courts and up around the parking lot...I did not finish with a run...I ad to walk the last part of this one, as my legs were on fire!
We finished camp off with some plank time, bridge plank, and of course some crazy ab work! When I was doing my ab work I noticed my knees were smoking! Yes, this is how cold it was...my knees were sweating and steam was rising from them and everywhere else! Needless to say I got my butt kicked today. Taking a week off was good for my tender rotater cuff and my sore shins, but man I could tell I took the time off!
I felt great all day...even though I felt the workout all day. Back to the grind of the workout, but honestly I can say that I missed it. I really am excited about a new camp. So off to sleep I go to get up tomorrow and do it again. I will explain tomorrow all the exciting things that our trainer has offered for more incentive to do more for this camp.
To your Health!
Saturday, October 10, 2009
Adventure Boot Camp #1 comes to an end...
So sorry for the slackness of posting this week. Between trying to get enough sleep, working, and pushing out the last week of boot camp I ran short on extra time. I will try to recap the highlights of the week for you though!
Wednesday was bring a friend/support group to boot camp with you! I asked a few people to come, but my hubby and my boss were the two that showed up and worked it out with us. It was lots of fun sharing this fitness with those that have been pushing me along the way. I am sending a small shout out to you two as a thank you for being there to support me...and burn it up! There was definitely no rest for the weary on Wednesday just because we had newbies there. We worked it out just as hard and proved that there IS PAIN with GAINING POWER!!!
Thursday we got our legs burned up something fierce! Lots of lunges, squats, running, and band walking. And of course you can forget the serious ab burning! My abs are a fire!
Friday was our last day of boot camp and therefore our timed mile again. We warmed up first and then headed straight into our timed mile. My calves were extremely tight, so is was tough to jog the whole time. I wore different shoes to try and see if my shoes were part of the culprit of the shin splints. It definitely seemed to help...less pain in the shins when running! So I jogged half and walked half of the mile, pushing myself the last bit to a final jog. It paid off definitely when I shaved off time from my original time. Then we went back down to the shelter for the pushup test. We did as many pushups, man and/or woman style, as we could do. I increased that as well! There is no rest in boot camp, so we continued our burn by doing some weight combos and some running/jumping jack sprints!
In the end, I can truly say I loved the experience. I met some wonderful women with some serious will power. I have decided to join the next boot camp as long as I get paid enough to cover it. I really feel strongly about continuing this challenge within myself. I feel powerful!
Below is my final results from boot camp:
To your Health!
Wednesday was bring a friend/support group to boot camp with you! I asked a few people to come, but my hubby and my boss were the two that showed up and worked it out with us. It was lots of fun sharing this fitness with those that have been pushing me along the way. I am sending a small shout out to you two as a thank you for being there to support me...and burn it up! There was definitely no rest for the weary on Wednesday just because we had newbies there. We worked it out just as hard and proved that there IS PAIN with GAINING POWER!!!
Thursday we got our legs burned up something fierce! Lots of lunges, squats, running, and band walking. And of course you can forget the serious ab burning! My abs are a fire!
Friday was our last day of boot camp and therefore our timed mile again. We warmed up first and then headed straight into our timed mile. My calves were extremely tight, so is was tough to jog the whole time. I wore different shoes to try and see if my shoes were part of the culprit of the shin splints. It definitely seemed to help...less pain in the shins when running! So I jogged half and walked half of the mile, pushing myself the last bit to a final jog. It paid off definitely when I shaved off time from my original time. Then we went back down to the shelter for the pushup test. We did as many pushups, man and/or woman style, as we could do. I increased that as well! There is no rest in boot camp, so we continued our burn by doing some weight combos and some running/jumping jack sprints!
In the end, I can truly say I loved the experience. I met some wonderful women with some serious will power. I have decided to join the next boot camp as long as I get paid enough to cover it. I really feel strongly about continuing this challenge within myself. I feel powerful!
Below is my final results from boot camp:
Hey Susan,
Here are your results. You did such a great job and your results reflect that. You are truly a determined woman and I believe that you will achieve even better results in the future. You have great form and are very stong. Add all those things together and you are a force to be reckoned with. You motivate the others and give Gail a challenge (which she loves). I truly hope that you are able to join us again.
9/14/2009 10/9/2009 Lost
Left Arm
16.5 16 0.5
Right Arm
17 16.5 0.5
Shoulders
46 45 1
Chest
45 44.5 0.5
Waist
45 45 0
Hips
53.5 52.5 1
Left Leg
30.5 30.5 0
Right Leg
31 31 0
Total Inches Lost 3.5
Weight
248.6 249.8
Fat %
48.7 47.5
Mile Run
14.3 13.22
Push Ups
10m/20f 12m/31f
Monday, October 5, 2009
Monday...Last week of Boot Camp!
Monday mornings are sometimes tough to get up and go, but especially when it is raining! We do boot camp rain or shine though! So the start of our last week was no less powerful than weeks before. Since we couldn't do our Indian Run this morning we did two cardio blasts to get our heart rates up. Jumping jacks, high knees, toe to hand, and boxer shuffles. Then in between we would do walking lunges around the pavilion. The rain subsided to a minimal sprinkle and we headed up to the parking lot for another fun cardio workout...one person runs weaving through the others while we do a stationary exercise...squats, front lunges, reverse lunges, high knees, jumping jacks, etc.. Then we did jumping jacks Military Style...Cheri counts out 1, 2, 3...we say 1...Cheri counts out 1, 2, 3...we say 2...you get the point. Anyway, it definitely took my mind off the pain that I hate during jumping jacks...but apparently I was the only one that could count for the whole team...so we did this to 20. We went back to the shelter and burned out our arms with some tricep kickbacks, bicep curls, bent over rows, and shoulder presses with the bands. Then we finished off with some glute and ab work....burning it all up!
All felt good, and I was glad I rested this weekend. I learned about the upcoming camp will start up on October 19th. I am thinking about joining it up again. This week is when we get to bring a friend and our support group. So I know the hubby is going to work on getting there and one other friend. Please let me know if anyone else would like to come check this experience out!
To your Health!
All felt good, and I was glad I rested this weekend. I learned about the upcoming camp will start up on October 19th. I am thinking about joining it up again. This week is when we get to bring a friend and our support group. So I know the hubby is going to work on getting there and one other friend. Please let me know if anyone else would like to come check this experience out!
To your Health!
Friday, October 2, 2009
3rd week of Boot Camp Completed
I truly can say that I am getting sad about the end of boot camp. I worry about what lies ahead and if I will continue to push myself as much as I have at this camp. I had an exciting moment this morning when I got on the scale and had lost 6.2 pounds. I know it is a start to a road I'd like to stay on, and I hope my willpower outweighs my laziness.
Today was great! We did our normal Indian Run to warm up...and I can see a difference in my running...as well I've had a few fellow campers say that they see a difference in me too! Then we did a blackout drill. We were given a sheet like bingo that had 16 exercises on it. We had to run up the hill to get a poker chip, run back down the hill and place the chip on an exercise and perform the exercise. When you finished you ran back up the hill and did it again. I made it through to 15 exercises! Then we did some partner shuffles with the bands in the parking lot. We finished up with our killer ab work.
I hope you all have a great weekend.
To your Health!
Wednesday, September 30, 2009
Metabolic Workout #3
WHHHOOOOHOOOOOO! Made it through another Metabolic workout today. This time we did two sets of the 12 exercises. 1 minute for each exercise first and then 20 seconds for the second round. I pushed it hard and really felt winded at the end. We added some weight, abs and some sprints and called it a day. Another cool morning, but we warmed it up pretty quick.
I had a tear in my eye when I read the note below from my Boot Camp instructor, last night:
Hey Campers,
What a great morning. The temperature was a little cool but sure felt good once you got moving. "Race Day" was a lot of fun and you guys really worked you butts off. I wanted to let you know of a few things coming up so you can go ahead and get prepared.
"Bring a Friend Day" is next Wednesday, October 7th. This is a day that you can bring any friend. It is designed to let those ladies who are interested but can't seem to make the commitment have a taste of how much fun it is and how good it makes you feel. It is also a great time for you to bring your husbands, children (if old enough to participate), coworkers or anyone important in your life to get them excited about a healthy lifestyle. Also, this helps your loved ones understand what you do each morning and they usually become much more encouraging. This is the only time a man is invited to camp.
"Metabolic Workout Day"
I have attached a link to a You Tube video I did with the Greensboro Boot Camp instructor showing you how hard you should be pushing yourself while doing the Metabolic Workouts.
"Metabolic Workout video"
As you can see, he is pushing himself as far has he can go. This workout is meant to push ALL the oxygen out of you body and make your body take in more while building endurance. Pay attention to how you feel each time we do this. It's a great indicator of your progress.
"Timed Mile and Push-up Day"
Next Friday is our second timed mile and push up test. If you weren't here for the first one, don't worry about it. It is still a great workout and if you continue to the next camp, you have a head start building up to your time.
Recognition Corner
Everyone is truly doing a great job. There isn't one of you in camp this time who isn't pushing yourself hard. It is so great for me to train people when they really care. I would like to recognize a few though that are just pushing themselves over the limits with sheer determination in their eyes to make a difference.
Lynne Hackaday(5:30), Susan Scott(7:00) and Tori Triplett(5:30). Way to go guys!! I see these three ladies fight so hard each time they are at camp. They are an example for everyone.
Half way through camp
Listen up ladies, we are already in our 3rd week of camp. It's time to really put the pedal to the medal and step things up a notch. You should be really watching your diet as well. If you don't know about it already, please go to www.myfitnesspal.com to keep track of your daily food intake. It is free and friendly and will really open you eyes to what you consume in a day. It will also show you if you aren't getting enough calories. That is the biggest reason that people don't loose weight once they have entered into an exercise class. They go overboard on their dieting and don't get enough calories. Your body will hold what is has until you give it something else. So just make sure that you are giving it enough but you're giving it the right nutrition. I am always here for questions or advice.
O.K. enough of me for today. Get lots of rest and I will see you in the morning.
"He who has health has hope, and he who has hope has everything." -Arabian Proverb
Your Friend in Fitness,
Cherie Haught
haughtc@yahoo.com
www.WinstonBootCamp.com
Phone: 336-987-1273
Have a great Wednesday everyone!
To your Health!
I had a tear in my eye when I read the note below from my Boot Camp instructor, last night:
Hey Campers,
What a great morning. The temperature was a little cool but sure felt good once you got moving. "Race Day" was a lot of fun and you guys really worked you butts off. I wanted to let you know of a few things coming up so you can go ahead and get prepared.
"Bring a Friend Day" is next Wednesday, October 7th. This is a day that you can bring any friend. It is designed to let those ladies who are interested but can't seem to make the commitment have a taste of how much fun it is and how good it makes you feel. It is also a great time for you to bring your husbands, children (if old enough to participate), coworkers or anyone important in your life to get them excited about a healthy lifestyle. Also, this helps your loved ones understand what you do each morning and they usually become much more encouraging. This is the only time a man is invited to camp.
"Metabolic Workout Day"
I have attached a link to a You Tube video I did with the Greensboro Boot Camp instructor showing you how hard you should be pushing yourself while doing the Metabolic Workouts.
"Metabolic Workout video"
As you can see, he is pushing himself as far has he can go. This workout is meant to push ALL the oxygen out of you body and make your body take in more while building endurance. Pay attention to how you feel each time we do this. It's a great indicator of your progress.
"Timed Mile and Push-up Day"
Next Friday is our second timed mile and push up test. If you weren't here for the first one, don't worry about it. It is still a great workout and if you continue to the next camp, you have a head start building up to your time.
Recognition Corner
Everyone is truly doing a great job. There isn't one of you in camp this time who isn't pushing yourself hard. It is so great for me to train people when they really care. I would like to recognize a few though that are just pushing themselves over the limits with sheer determination in their eyes to make a difference.
Lynne Hackaday(5:30), Susan Scott(7:00) and Tori Triplett(5:30). Way to go guys!! I see these three ladies fight so hard each time they are at camp. They are an example for everyone.
Half way through camp
Listen up ladies, we are already in our 3rd week of camp. It's time to really put the pedal to the medal and step things up a notch. You should be really watching your diet as well. If you don't know about it already, please go to www.myfitnesspal.com to keep track of your daily food intake. It is free and friendly and will really open you eyes to what you consume in a day. It will also show you if you aren't getting enough calories. That is the biggest reason that people don't loose weight once they have entered into an exercise class. They go overboard on their dieting and don't get enough calories. Your body will hold what is has until you give it something else. So just make sure that you are giving it enough but you're giving it the right nutrition. I am always here for questions or advice.
O.K. enough of me for today. Get lots of rest and I will see you in the morning.
"He who has health has hope, and he who has hope has everything." -Arabian Proverb
Your Friend in Fitness,
Cherie Haught
haughtc@yahoo.com
www.WinstonBootCamp.com
Phone: 336-987-1273
Have a great Wednesday everyone!
To your Health!
Tuesday, September 29, 2009
Shin Splint Help
To reduce your risk of shin splints, use the following protective exercises:
1. Wall shin raises
a. Stand with your back to a wall, with your heels about foot-length from the wall. Then, lean back until your buttocks and shoulders are resting against the wall;
b. Dorsiflex both ankles simultaneously while your heels remain in contact with the ground: bring your toes as close to your shins as you can, then lower your feet back towards the ground, but do not allow your forefeet to actually contact the ground before beginning the next repeat;
c. Complete 12-15 reps of the above;
d. Maintaining your basic position with your back against the wall, dorsiflex your ankles to almost their fullest extent, then quickly dorsiflex and plantarflex your ankles 15 times over a very small range of motion.These short, quick ankle movements are called pulses;
e. As you gain strength over time, make the exercise more difficult by progressing from one set of 15 reps (of both basic raises and pulses) to two and then to three, walking around for 15-30 seconds between sets if you wish.
2. Heel step-downs
Simple but devastatingly effective exercises for preventing MTSS.
a. Begin with a natural, erect body position, with your feet about shoulder-width apart, then step forwards with one foot. The length of the step should be moderate, as with normal walking;
b. When your heel makes contact with the ground, stop the foot from fully plantarflexing by using your shin muscles to keep the sole of the foot from making contact with the ground. After heel contact, the ball of your foot should descend no more than an inch towards the floor or ground, held in check by the eccentric contractions of your dorsiflexors (shin muscles);
c. Return your foot to the starting position (back by the other foot), and repeat this basic stepping action a total of 15 times. Then repeat on the other foot;
d. As with the wall shin raises, progress to three sets of 15 reps over time.
Once you have mastered the basic heel step-downs, try the same exercise with dramatically longer steps, which will increase the accelerating forces placed on the dorsiflexors and force them to work more forcefully and quickly, as they must do during running. Start with one set of 15 reps of long steps per foot and progress to 3 x 15 on each foot over time.
Finally, you will be ready to carry out the heel step-downs from a high step, which will increase the forces on your shin muscles to the greatest extent and, of course, build the greatest amount of strength. Use a bench or exercise platform which is about 4-6 inches off the ground. Apart from beginning each step from a bench, your movements are the same as with the basic step-downs, the idea being to land on the heel of the forward foot, then use the shin muscles to prevent the sole of the foot from making contact with the ground (again, don't let the ball of the foot move downwards by more than an inch). The actual length of the step is moderate at first (you can progress to long steps later). As before, begin with 15 reps per foot, and progress to three sets of 15 reps as you gain strength and coordination.
Both the wall shin raises and heel step-downs can be carried out 3-4 times a week, along with your other strength-building exercises. You can perform them more often if you've had lots of problems with MTSS in the past, but not to the point of pain. Once you are an accomplished wall-shin-raiser and heel-step-downer, move on to the next two exercises, which are the ultimate MTSS prevention.
3. Heel hops
a. Using erect but relaxed posture, standing on your right foot, with your right knee just slightly flexed and your left knee flexed to about 90¡ so that the foot is completely off the ground;
b. Hop forwards on your right foot, but instead of landing in the mid-foot area, land on your right heel and hold the position for about two seconds, keeping the rest of your foot off the ground;
c. Repeat on the same foot 14 times more, then repeat on the other foot.
Initially, the hops should be just 4-6 inches in length, but you can increase the hopping distance as your strength and coordination improve. Another key progression is to gradually build up your speed of heel hopping, so that you are moving forwards quite quickly, while remaining on your heels. You can gradually move up to 3 x 15 hops per leg (or even more), but the ultimate progression is to carry out the exercise on a slight downward slope (initially just 1-2%). Using the slope will put severe pressure on your shin muscles, so be careful to begin with a modest number of reps.
4. Heel running
a. Start in a comfortable position, using relaxed and upright posture with your feet roughly beneath your shoulders;
b. Begin jogging slowly, allowing only your heels to make contact with the ground. Stay relaxed as you do this, and avoid the natural tendency to look down at your feet to see what is happening.
At first, keep your movements slow and jog for just 10 metres or so, but as you become more skilled your can speed up your heel running and go for about 3 x 20m, with a short break in between reps. Ultimately, you'll want to be able to do some of your heel running on a very modest downward slope. The overall idea is to keep your ankles significantly dorsiflexed as you run and permit just a little plantarflexion with each heel-fall, allowing only your heels to make contact with the ground.
How to use your warm-ups to strengthen your shins
You can also incorporate the following shin-splint-preventing routines into the warm-ups which precede your regular workouts. The exercises develop shin-muscle strength and resilience as well as overall ankle coordination. Performing them before a training session transforms your warm-ups from humdrum routines into important strength-and-coordination sessions. Here's what to do:
1. Walk on your toes
a. Walk on tiptoe as high as possible with your toes pointed straight ahead for about 20m. Your legs should be relatively straight and your steps initially small;
b. Repeat with your toes pointed outwards. Your legs should rotate outwards from the hips when you perform this movement; don't simply turn each foot at the ankle - the whole leg must be involved;
c. Finally, repeat with your toes pointed inwards, rotating the entire leg in from the hip, not just the ankle;
d. Repeat each step at least once more before progressing to the next exercise.
2. Walk on your heels
a. Walk on your heels with your toes pointed straight ahead for about 20m, getting as high up on your heels as you possibly can. As above, keep your legs relatively straight and your steps small;
b. Repeat with toes pointed outwards then inwards, as with the previous exercise;
c. Repeat the whole sequence at least once more.
As the toe and heel walks become easy for you, graduate to doing the three variations of each exercise while jogging lightly, instead of walking, using a padded or grassy surface at first.
3. Skip for 20m
Landing in the mid-foot area with each contact with the ground, with toes pointed straight ahead. Repeat with toes pointed outwards, then again with toes pointed inwards. Repeat the whole sequence at least once more.
4. Skip high on your toes
For 20m, first with toes straight ahead, then pointed out, then pointed in.
Once the toe skipping exercises are comfortable, try some light skipping on your heels. Gradually build up your ability to heel-skip with toes straight ahead, pointed out, and pointed in for 20m at a time. Heel skipping is a great way to build dorsiflexor strength, but do it only on a padded or grassy surface to avoid impact injury to your heels.
5. Rhythm bounding
This doesn't mean leaping along with extra-long strides, at least not at first, but jogging along with very springy, short steps, landing on the mid-foot area with each contact and springing upwards after impact. As you rhythm bound, your ankles should act like coiled springs, compressing slightly as you make your mid-foot landing and then recoiling quickly - causing you to bound upward and forward.
a. Move along for 20m-or-so with these quick, little spring-like strides, alternating right and left feet as you would during running;
b. After 10-20m of regular jogging, rhythm bound for 20 more metres, alternating three consecutive spring-like contacts with the right foot with three with the left;
c. After 10-20 more metres of regular jogging, close the set by bounding along for the full 20m on your right foot only, followed by 20m on the left (making sure that you land on the mid-foot area with each ground contact and that your ankle area, not your knee or hip, is doing most of the work).
Make sure, at least at first, that all of this is done on a padded surface or soft grass. As you become stronger and more skilled, you can increase the length and height of each bound and include additional sets of bounds, up to a maximum of four.
6. Dorsiflexion bounces
Jump vertically 10 times at close to maximal height, landing in the mid-foot area with both feet and then springing upwards quickly after each contact with the ground. The interesting part of this exercise is that you should dorsiflex your ankles - pulling the tops of your feet toward your shins - on each ascent, plantarflexing your ankles just before making contact with the ground. Rest for 10 seconds or so, then repeat. Over time you can add additional sets and increase the number of reps to 30. When you are really strong and skilled, try this exercise on just one foot at a time.
7. Rhythm bouncing
Rhythm bouncing is actually just jumping around, but what jumping!
a. Start with 10 jumps on-the-spot, moderately fast, to a medium height and with maximal motion at the ankles, but little flexion and extension at the knees and hips. Over time, you can work up to 30 jumps;
b. After resting for a few seconds, reduce the height of your jumps to less than an inch and complete 20 as fast as possible, minimising impact time as if landing on hot coals! Again, almost all of the action should take place at your ankles, not at your knees and hips. As you become more skilled, work up to 40 quicksilver jumps without stopping;
c. After resting for a few seconds, complete five 'high-impact' jumps, reaching as high as possible. Over time, work up to 30 of these maxi-jumps;
d. Now make things interesting by jumping forwards and then backwards as quickly as possible, with a total of 20 ground contacts;
e. Rest for a few seconds, then jump from side to side for a further 20 contacts;
f. Rest again, then jump diagonally forwards, first to the right, then to the left, in zig-zag fashion for 20 contacts. Remember to use your ankle muscles to propel you, not the big muscles at the knees and hips.
1. Wall shin raises
a. Stand with your back to a wall, with your heels about foot-length from the wall. Then, lean back until your buttocks and shoulders are resting against the wall;
b. Dorsiflex both ankles simultaneously while your heels remain in contact with the ground: bring your toes as close to your shins as you can, then lower your feet back towards the ground, but do not allow your forefeet to actually contact the ground before beginning the next repeat;
c. Complete 12-15 reps of the above;
d. Maintaining your basic position with your back against the wall, dorsiflex your ankles to almost their fullest extent, then quickly dorsiflex and plantarflex your ankles 15 times over a very small range of motion.These short, quick ankle movements are called pulses;
e. As you gain strength over time, make the exercise more difficult by progressing from one set of 15 reps (of both basic raises and pulses) to two and then to three, walking around for 15-30 seconds between sets if you wish.
2. Heel step-downs
Simple but devastatingly effective exercises for preventing MTSS.
a. Begin with a natural, erect body position, with your feet about shoulder-width apart, then step forwards with one foot. The length of the step should be moderate, as with normal walking;
b. When your heel makes contact with the ground, stop the foot from fully plantarflexing by using your shin muscles to keep the sole of the foot from making contact with the ground. After heel contact, the ball of your foot should descend no more than an inch towards the floor or ground, held in check by the eccentric contractions of your dorsiflexors (shin muscles);
c. Return your foot to the starting position (back by the other foot), and repeat this basic stepping action a total of 15 times. Then repeat on the other foot;
d. As with the wall shin raises, progress to three sets of 15 reps over time.
Once you have mastered the basic heel step-downs, try the same exercise with dramatically longer steps, which will increase the accelerating forces placed on the dorsiflexors and force them to work more forcefully and quickly, as they must do during running. Start with one set of 15 reps of long steps per foot and progress to 3 x 15 on each foot over time.
Finally, you will be ready to carry out the heel step-downs from a high step, which will increase the forces on your shin muscles to the greatest extent and, of course, build the greatest amount of strength. Use a bench or exercise platform which is about 4-6 inches off the ground. Apart from beginning each step from a bench, your movements are the same as with the basic step-downs, the idea being to land on the heel of the forward foot, then use the shin muscles to prevent the sole of the foot from making contact with the ground (again, don't let the ball of the foot move downwards by more than an inch). The actual length of the step is moderate at first (you can progress to long steps later). As before, begin with 15 reps per foot, and progress to three sets of 15 reps as you gain strength and coordination.
Both the wall shin raises and heel step-downs can be carried out 3-4 times a week, along with your other strength-building exercises. You can perform them more often if you've had lots of problems with MTSS in the past, but not to the point of pain. Once you are an accomplished wall-shin-raiser and heel-step-downer, move on to the next two exercises, which are the ultimate MTSS prevention.
3. Heel hops
a. Using erect but relaxed posture, standing on your right foot, with your right knee just slightly flexed and your left knee flexed to about 90¡ so that the foot is completely off the ground;
b. Hop forwards on your right foot, but instead of landing in the mid-foot area, land on your right heel and hold the position for about two seconds, keeping the rest of your foot off the ground;
c. Repeat on the same foot 14 times more, then repeat on the other foot.
Initially, the hops should be just 4-6 inches in length, but you can increase the hopping distance as your strength and coordination improve. Another key progression is to gradually build up your speed of heel hopping, so that you are moving forwards quite quickly, while remaining on your heels. You can gradually move up to 3 x 15 hops per leg (or even more), but the ultimate progression is to carry out the exercise on a slight downward slope (initially just 1-2%). Using the slope will put severe pressure on your shin muscles, so be careful to begin with a modest number of reps.
4. Heel running
a. Start in a comfortable position, using relaxed and upright posture with your feet roughly beneath your shoulders;
b. Begin jogging slowly, allowing only your heels to make contact with the ground. Stay relaxed as you do this, and avoid the natural tendency to look down at your feet to see what is happening.
At first, keep your movements slow and jog for just 10 metres or so, but as you become more skilled your can speed up your heel running and go for about 3 x 20m, with a short break in between reps. Ultimately, you'll want to be able to do some of your heel running on a very modest downward slope. The overall idea is to keep your ankles significantly dorsiflexed as you run and permit just a little plantarflexion with each heel-fall, allowing only your heels to make contact with the ground.
How to use your warm-ups to strengthen your shins
You can also incorporate the following shin-splint-preventing routines into the warm-ups which precede your regular workouts. The exercises develop shin-muscle strength and resilience as well as overall ankle coordination. Performing them before a training session transforms your warm-ups from humdrum routines into important strength-and-coordination sessions. Here's what to do:
1. Walk on your toes
a. Walk on tiptoe as high as possible with your toes pointed straight ahead for about 20m. Your legs should be relatively straight and your steps initially small;
b. Repeat with your toes pointed outwards. Your legs should rotate outwards from the hips when you perform this movement; don't simply turn each foot at the ankle - the whole leg must be involved;
c. Finally, repeat with your toes pointed inwards, rotating the entire leg in from the hip, not just the ankle;
d. Repeat each step at least once more before progressing to the next exercise.
2. Walk on your heels
a. Walk on your heels with your toes pointed straight ahead for about 20m, getting as high up on your heels as you possibly can. As above, keep your legs relatively straight and your steps small;
b. Repeat with toes pointed outwards then inwards, as with the previous exercise;
c. Repeat the whole sequence at least once more.
As the toe and heel walks become easy for you, graduate to doing the three variations of each exercise while jogging lightly, instead of walking, using a padded or grassy surface at first.
3. Skip for 20m
Landing in the mid-foot area with each contact with the ground, with toes pointed straight ahead. Repeat with toes pointed outwards, then again with toes pointed inwards. Repeat the whole sequence at least once more.
4. Skip high on your toes
For 20m, first with toes straight ahead, then pointed out, then pointed in.
Once the toe skipping exercises are comfortable, try some light skipping on your heels. Gradually build up your ability to heel-skip with toes straight ahead, pointed out, and pointed in for 20m at a time. Heel skipping is a great way to build dorsiflexor strength, but do it only on a padded or grassy surface to avoid impact injury to your heels.
5. Rhythm bounding
This doesn't mean leaping along with extra-long strides, at least not at first, but jogging along with very springy, short steps, landing on the mid-foot area with each contact and springing upwards after impact. As you rhythm bound, your ankles should act like coiled springs, compressing slightly as you make your mid-foot landing and then recoiling quickly - causing you to bound upward and forward.
a. Move along for 20m-or-so with these quick, little spring-like strides, alternating right and left feet as you would during running;
b. After 10-20m of regular jogging, rhythm bound for 20 more metres, alternating three consecutive spring-like contacts with the right foot with three with the left;
c. After 10-20 more metres of regular jogging, close the set by bounding along for the full 20m on your right foot only, followed by 20m on the left (making sure that you land on the mid-foot area with each ground contact and that your ankle area, not your knee or hip, is doing most of the work).
Make sure, at least at first, that all of this is done on a padded surface or soft grass. As you become stronger and more skilled, you can increase the length and height of each bound and include additional sets of bounds, up to a maximum of four.
6. Dorsiflexion bounces
Jump vertically 10 times at close to maximal height, landing in the mid-foot area with both feet and then springing upwards quickly after each contact with the ground. The interesting part of this exercise is that you should dorsiflex your ankles - pulling the tops of your feet toward your shins - on each ascent, plantarflexing your ankles just before making contact with the ground. Rest for 10 seconds or so, then repeat. Over time you can add additional sets and increase the number of reps to 30. When you are really strong and skilled, try this exercise on just one foot at a time.
7. Rhythm bouncing
Rhythm bouncing is actually just jumping around, but what jumping!
a. Start with 10 jumps on-the-spot, moderately fast, to a medium height and with maximal motion at the ankles, but little flexion and extension at the knees and hips. Over time, you can work up to 30 jumps;
b. After resting for a few seconds, reduce the height of your jumps to less than an inch and complete 20 as fast as possible, minimising impact time as if landing on hot coals! Again, almost all of the action should take place at your ankles, not at your knees and hips. As you become more skilled, work up to 40 quicksilver jumps without stopping;
c. After resting for a few seconds, complete five 'high-impact' jumps, reaching as high as possible. Over time, work up to 30 of these maxi-jumps;
d. Now make things interesting by jumping forwards and then backwards as quickly as possible, with a total of 20 ground contacts;
e. Rest for a few seconds, then jump from side to side for a further 20 contacts;
f. Rest again, then jump diagonally forwards, first to the right, then to the left, in zig-zag fashion for 20 contacts. Remember to use your ankle muscles to propel you, not the big muscles at the knees and hips.
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