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Your calves play an important role in your running. Are they sore or are they tight? We have all been there after a hard running workout: sore calves. This is a common situation for all of us. We stretch out; we foam roll, and we get some short term relief. But, the big question remains, are those sore calves tight? Let's work it out.  Meet the knee-to-wall measure The knee-to-wall (K2W) is a standard ankle range of motion assessment done in clinics. Also referred to as the weighted lunge test or the dorsiflexion test, we can measure calf tightness through...

Shin splints (medial tibial stress syndrome) causes pain along the distal-third of the posteromedial tibial border Health Professional? Jump to this article instead. As a runner, you no doubt have heard countless runners complaining of "shin splints." Maybe you have had them yourself? But, unfortunately, you can't treat your injury without excepting one key fact: shin splints is an umbrella term for numerous injuries.  If you don't identify the injury you have, you are not going to treat it correctly.  Why navigating the "Shin Splints" umbrella is IMPORTANT According to Dr Nat Padhiar, the British Lead Clinician and Team Leader...

5 Tips to Run Faster Most of us run, not to see ourselves perform worse, but with the hope, we can gradually improve our speed and endurance for our next Parkrun, marathon or ultra. The purpose of these tips is to provide you with a framework to help improve your running. But remember, you cannot increase your load too quickly, or you're unfortunately at risk of a variety of overuse injuries. Tip 1: Remember the 80/20 Rule For most of us, it sounds crazy to think the benefits of running slow, and at a greater volume, include improved aerobic capacity,...

Are there any benefits in wearing compression sleeves? If you're a runner, you undoubtedly have come into contact with someone who wears compression sleeves as part of their running and recovery. Some brands and runners go as far as saying they will support your recovery from shin splints. But do they actually work? What are calf compression sleeves? Also referred to as "compression socks", calf compression sleeves are compression garments designed to be worn during running, as part of your recovery or both. The theory behind these garments is to provide graduated compression, meaning higher compression at the ankle that...

The Benefits of Stair Running Improve your Vo2 Max Think of any training montage involving running, and you'll likely see a monumental stair climb. The plyometric motion you go through when climbing stairs strengthens the same muscles as lunges and squats. The added exertion also makes you breathe heavier, and your heart pumps faster as you work against gravity. A study conducted on sedentary (inactive) people who walked upstairs a couple of times per day, in a controlled environment, saw a 17% improvement in their Vo2 Max. It isn't the best reference for runners who are already active. Think about...