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Hey guys welcome back to another episode of ask Yuri, Yuri Elkaim here once again and in today’s episode we will be talking about running and some shin splints stuff, how to prevent Shin splint stuff. So, The question I will read it for you, Yuri how can we improve running in organic way and get rid of shin splints and sore ankles during my run, I am not sure from whom this question is ? What you suggest, doing enjoying supplements, better shoes, better running walking form, more of fire work involved, more sprints, I feel like my body is pushing down over my legs, but don’t know that’s the case . I will love to get your advice in regards to Fitter U fitness program.

Good question, needy question and it is really a common issue, shin splints, you know muscular critical injuries with runners is actually pretty, no that is fine but interesting, I was looking and talking like about two months ago, I was talking to the running group and I asked them and before we took the topic was the importance of the strength for runners. I salute you guys, I asked them, if you had running weight injury, please put up your hands if you do have any injury . I think it was of 25 people in the room and every single person has or had or previously had injury because of running shin splints or knee pain, syndrome problem, thigh issues, stress fractures, hip problem and many more .

So, it is a very very common thing, if you think of the reason basic is that with running, it is pretty impacts impactful sport. You will hit the pain over the treadmill, over the grass or whatever it is and you are generating absolutely 3 – 4 times of your body weights with every full strength. So, over the time it takes a lot of tissues tore the body especially if you are not running in the right form and especially if your body is not conditioning to absorb most properly and produce force properly as well.

There are couple of things you have look on and the first thing that you have to see is the need of strength as well as conditioning for runners . You should little time on strengthening your muscles on side of your running, you can even do body weight exercises, you are going to worry yourself bit down, just do this favor for me ? What you want to think is running is one legged sport, pretty much, you are landing on one foot, landing on one foot, so you want to give stress on each leg individually to be given with to the develop good symmetry balance between both. There are simple things you can do one legged squats, lunges, step ups, right anything that’s one legged movement is really very important for runners.

Things that you have to keep in your mind make sure when you are doing your squats, look this is my knee here, this is not tracking in as you are down when you are doing lunch, same thing. Make sure the knee is tracking in line of the toe and you are toe toes up tall enough as you can be during the exercise. It is really important I am not a huge fan of isolating specific muscles in people talking about the VM     is originally important. Ok, guess what, the VMOs going to working just as well as goods will be working big time when you are doing one legged stuff, ok.

So, first thing you have to do is one legged body weight exercises it can be one legged squats, lunges, step up, lunge squats and stuff like that can make up a huge difference. You also want strength in the core simple things like plank, side plank, no need to do sit up because that is nothing to do with running, but if you want to be static type of exercises that is going to strengthen your core. So we are able to better absorb some of the force that has been transmitted up to the body. So, it not a huge huge thing but it is all going to start better core strength in you. So, that’s the first thing.