NIFS Healthy Living Blog

Shin splints, those nagging pains along the front or inner part of your lower leg, are a common issue for runners, especially when ramping up mileage. Whether you're training for a race or simply increasing your weekly distance, ignoring the early warning signs can lead to prolonged discomfort or even more serious injuries. The good news? With the right approach, you can prevent shin splints or recover quickly if they do arise.

Here’s what you need to know about managing and avoiding shin splints while increasing your mileage.

Choose the Right Running Shoes

Wearing the wrong shoes is one of the biggest contributors to shin splints. Running in worn-out shoes or those that don’t match your foot mechanics can place excessive stress on your lower legs. Here’s how to make sure your shoes are working for you, not against you:

• Get fitted at a running store. A proper gait analysis can help determine if you need neutral, stability, or motion-control shoes. Athletic Annex is a great choice!
• Replace shoes regularly. Most running shoes last between 300 and 500 miles. Running in shoes past their prime can reduce shock absorption and increase strain on your shins.
• Consider orthotics if needed. If you have flat feet or excessive pronation, custom or over-the-counter orthotics can provide extra support.

Prioritize Rest & Recovery

Increasing mileage too quickly is a recipe for shin splints. Your body needs time to adapt to the added stress.

• Follow the 10 percent rule. Increase your weekly mileage by no more than 10 percent to give your muscles, bones, and connective tissues time to adjust.
• Incorporate rest days. Running every day without recovery can overload your shins. Make sure to schedule rest or cross-training days to reduce impact.
• Listen to your body. If you start feeling shin pain, don’t push through it. Cutting back mileage and allowing time for recovery can prevent a minor issue from becoming a serious injury.

Stretch & Roll to Improve Mobility

Tight calves, stiff ankles, and poor mobility can all contribute to shin splints. Keeping your lower legs flexible and strong can help distribute stress more evenly and prevent excessive strain.

Essential Stretches & Mobility Drills:

• Calf Stretch. Stand facing a wall, place one foot behind you, and press your heel into the ground to stretch the calf. Hold for 30 seconds per side.
• Toe Raises. Strengthen the muscles around your shins by lifting your toes while keeping your heels on the ground. Do two to three sets of 15 reps.
• Ankle Circles. Rotate your ankles in both directions to improve mobility. Perform 10 circles each way.
• Foam Rolling. Use a foam roller or massage stick on your calves and shins to reduce tightness and improve blood flow.

Shin splints can be frustrating, but they don’t have to derail your training. By wearing the right shoes, managing your mileage wisely, and prioritizing recovery, stretching, and mobility work, you can keep your shins healthy as you build endurance. If shin pain persists despite these efforts, it may be time to consult a physical therapist to address any underlying imbalances or biomechanical issues.

Train smart, listen to your body, and keep running strong!

If you’ve ever had a bad run because your shoes were killing your feet, you’re not alone. When you're training for something as big as the Indy Mini, the last thing you want is to be sidelined by blisters, shin splints, or worse—injuries that could have been prevented by the right pair of shoes. That’s where a visit to Athletic Annex can change the game.

 I know what you’re thinking: "It’s just shoes." But trust me, having the right shoes makes a world of difference. It’s not just about looking cool (although that’s a nice bonus). It’s about support, comfort, and making sure your body can handle the mileage you’re about to take on. Athletic Annex uses 3D foot scanning technology to customize the whole experience—and it’s actually pretty awesome.

 What’s This 3D Foot Scan All About?

You step onto this device that takes a full 3D image of your feet. It measures your arch height, foot length, and even pinpoints where you put the most pressure when you walk or run. It’s like finding out your feet’s life story! Once they have all that info, their staff (who actually know what they’re talking about) matches you with shoes designed to fit your unique foot shape and needs.

 Why Bother with a Custom Fit?

A lot of us just buy shoes based on size and whatever’s on sale. But here's the deal:

• Comfort is king – The right fit keeps you comfortable during those long training runs. No weird rubbing, no pinching, no “my feet feel dead” moments.
• Injury prevention – Shoes that don't fit right can cause all sorts of problems—blisters, plantar fasciitis, and other annoying injuries that’ll mess with your training plan.
• Improved performance – When your shoes fit perfectly, your form is better, and your stride feels more natural. You’ll be surprised at how much easier running feels with the right gear.

 How Athletic Annex Can Help Your Training.

Whether you’re a first-timer in the Indy Mini program or a seasoned runner, Athletic Annex can help take the guesswork out of finding the right shoes. With their 3D scanning system, you’ll know that you’re getting a shoe that supports your foot in all the right places. No more hoping you "break them in." These shoes will feel like they were made for you from day one.

 As someone who's been around runners for a while, I've seen what a good pair of shoes can do for confidence and performance. When you’re not worried about your feet, you can focus on hitting your next goal, whether that’s a faster pace or just surviving that long run!

 So, if you’re serious about your Indy Mini training (or just tired of foot pain), head over to Athletic Annex. Your feet will thank you.

Are you ready to take on the challenge of the Indy Mini Marathon or the 5K on May 3, 2025?

Whether you’re lacing up your running shoes for the first time or looking to beat your personal best, the NIFS Indy Mini Marathon and 5K Training Program is here to help you cross the finish line with confidence and a smile. As the director of this program, I’m thrilled to invite you to join our super fun and encouraging training journey—one designed to inspire, support, and transform your running experience.

The program kicks off on January 29, 2025, giving you ample time to prepare and peak just in time for race day.

Building a Community Through Running

Running may seem like a solo sport, but anyone who has trained with a group knows it’s so much more. When you join the NIFS Indy Mini Marathon and 5K Training Program, you become part of a vibrant and supportive running community. This group will become your cheering squad, your accountability partners, and your source of inspiration on tough days.

Training with others allows you to share victories, overcome challenges, and make connections that extend beyond the racecourse. The camaraderie within the group fosters a sense of belonging and motivates you to show up and give your best. Whether you’re tackling long runs, hill repeats, or recovery jogs, you’ll find that the power of community makes every step more meaningful. Plus, the friendships you’ll form along the way are just as rewarding as crossing the finish line.

The Power of Pace Leaders

One of the unique features of our training program is the presence of experienced pace leaders who guide each running group. These individuals bring not only their expertise but also their enthusiasm and dedication to help you succeed. Having a pace leader running alongside you is like having a personal coach and cheerleader rolled into one.

Pace leaders are there to help you stay on track, whether it’s maintaining a steady pace, offering tips on running form, or sharing insights on nutrition and recovery. They’re also invaluable when it comes to pushing you beyond your perceived limits. On days when motivation wanes, a pace leader’s encouragement can make all the difference. They’re not just leading—they’re empowering you to believe in your ability to achieve your goals.

Why Join Us?

Here are just a few reasons why our program stands out:

• Structured Training: Our program provides a comprehensive plan tailored to help you succeed in either the Mini Marathon or the 5K.
• Expert Guidance: With the support of our Health Fitness Specialists and experienced pace leaders, you’ll train smarter and safer.
• Community Spirit: You’ll be part of a welcoming and enthusiastic group that shares your passion for running.
• Fun Atmosphere: From group runs to post-workout high-fives, we make training enjoyable and memorable.

Don’t miss this opportunity to prepare for race day with confidence and camaraderie. Registration is now open, and we can’t wait to see you at our kickoff session. Together, we’ll conquer the miles, celebrate milestones, and create memories that last long after the finish line.

Let’s make this training season your best one yet! Join us today and get ready to run your way to success.

Being a triathlete, most of my winters are spent stuck on the bike trainer or swimming countless laps in pools. When the weather finally breaks, I make every attempt to get outside and enjoy the outdoors and here’s why you should give it a try!

The Freedom of the Open Air

Working out under the open sky offers a sense of freedom and space that’s unparalleled. The fresh air, sounds of nature, and ever-changing scenery make every session unique and invigorating. Whether it’s a local park, bike path, or hiking trail, each setting provides a dynamic environment that keeps the workout engaging.

Variety and Community

One of the biggest benefits of outside workouts is the variety. Nature provides a natural playground with endless possibilities:

Trail Running: Great for cardiovascular health, building strength, and everchanging scenery.

Park Circuits: Use exercise stations or open areas for bodyweight circuits.

Outdoor Yoga: Enhance your practice in a serene setting and soak up the sun.

Outside workouts also offer a sense of community. Joining a local running club, fitness club, or participating in outdoor boot camps can lead to new friendships and a supportive network. I recommend our Free Tabata in The Park series at White River State Park. It’s a fantastic way to meet like-minded fitness enthusiasts and enjoy a high-intensity workout in a beautiful setting. We meet Tuesdays and Thursdays at 12pm in White River State Park directly across from the NCAA.

Practical Tips for Starting

Start Slow: Ease into outside workouts with short sessions. Understand that the heat will slow you down.

Dress Appropriately: Wear suitable clothing and footwear for the weather.

Stay Hydrated: Always carry water, especially in warm weather.

Be Mindful of Safety: Choose well-lit and populated areas and carry a phone for emergencies.

Have fun: Remember to smile and thank your body and mind for allowing you to practice fitness outside.

Outside workouts have been a game-changer for me. They remind me of the joy of being active in nature and the benefits it brings, both physically and mentally. If you’ve been feeling stuck in your fitness routine or want to try something new, step outside and give it a go. Your body and mind will thank you.

Stay active, stay healthy, and enjoy the beautiful outdoors!

Our Women's Triathlon Training program kicks off next month. Join us for our 8-week training program with Kris and Tim! Click here for more information or to register!

Are you ready to dive into a world of empowerment, camaraderie, and exhilarating challenges? Look no further than our Women's only Triathlon Training group! Whether you're a seasoned athlete or just dipping your toe into the world of triathlons, our group offers a supportive environment where women of all backgrounds and fitness levels come together to train, grow, and have a blast.

A Sense of Community

One of the most rewarding aspects of our training group is the sense of community that flourishes among our members. From the moment you join, you'll be welcomed with open arms by a group of like-minded women who share your passion for fitness and adventure. Together, we celebrate each other's successes, lift each other up during challenges, and form friendships that extend far beyond the training sessions.

Empowerment Through Sport

Participating in a triathlon is about more than just crossing the finish line—it's about pushing your limits, conquering your fears, and realizing your full potential. In our Women's Only Training Group, we believe in the power of sport to empower women both physically and mentally. Whether you're tackling a challenging hill on the bike or digging deep during the final miles of a run, you'll discover a newfound sense of strength and resilience that will carry over into every aspect of your life.

Fun and Laughter

Who says training has to be all work and no play? In our group, we know how to have fun! Whether we're swapping race stories over post-workout smoothies, organizing group outings to explore new biking routes, or donning matching costumes for race day, there's never a dull moment when you're training with us. The laughter and camaraderie shared among our members make every workout feel like a celebration of the amazing things our bodies can accomplish.

Breaking Barriers

As a women's only training group, we provide a safe and supportive space for women to break free from stereotypes, challenge societal norms, and redefine what it means to be an athlete. Whether you're a working mom juggling training sessions with family commitments or a retiree discovering a newfound passion for fitness, our group celebrates the unique journey of each and every member, proving that age, background, and experience are no barriers to achieving greatness.

Inspiring Role Models

In our training group, you'll find no shortage of inspiring role models to look up to. From seasoned triathletes who have conquered multiple IRONMAN races to beginners who are taking their first tentative steps into the world of endurance sports, our members come from all walks of life and bring a wealth of knowledge, experience, and wisdom to the table. Together, we lift each other up, support each other's goals, and inspire one another to reach new heights of greatness.

Joining our Women's Only Triathlon Training Group isn't just about becoming a better athlete—it's about joining a sisterhood of strong, empowered women who are ready to take on the world, one swim, bike, and run at a time. So, lace up your sneakers, pump up your tires, and get ready to embark on the adventure of a lifetime. We can't wait to welcome you into our community! Get registered today!

This blog was written by Tim Howard, NIFS Operations Manager and co-trainer for the NIFS Women's Only Tri-Training Program.

Starting a new DEKA training program requires careful planning and commitment. DEKA is a fitness competition that requires functional fitness to complete 10 Zones of activity. Here's a checklist to help you prepare for and embark on your DEKA training journey.

1. Set Clear Goals: Define your specific DEKA goals, such as achieving a certain time, completing all the obstacles, or improving your overall fitness.
2. Fitness Assessment: Evaluate your current fitness level by assessing your endurance, strength, and agility. This will help you gauge your starting point. Speak with one our Certified Personal Trainers to schedule your fitness assessment. 
3. Join Our Facebook Group: Be sure to join NIFS DEKA Facebook group and be a part of our community of tips, tricks, and encouragement.  
4. Hydration & Nutrition: Stay well-hydrated, especially during intense training sessions. Be sure to follow a well-balanced diet and look out for our nutritional tips in weekly newsletters.
5. Gear and Equipment: Ensure you have the appropriate gear for DEKA, such as suitable running shoes, workout attire, and any necessary accessories for obstacle courses.
6. Rest and Recovery: Schedule rest days and prioritize recovery methods like stretching, foam rolling, and adequate sleep.
7. Track Progress: Keep a training journal to record your workouts, times, and any obstacles you encounter. Take progress photos! DO IT! It’s a wonderful way to track our progress. The scale does not always reflect our fitness gains. 
8. Have Fun!! Remember to smile! Enjoy your journey – the highs and lows. Every step you take in the journey is one for the better 😊
   

DEKA training can be demanding, so it's essential to approach it with dedication, patience, and a commitment to improving gradually. As you work through our 6-week program, stay focused on your goals, maintain a positive mindset, and enjoy the journey of becoming a stronger and more capable athlete.

Ready to get started? Get registered for our 6-week DEKA training program! Training begins September 25, 2023. Prepare for NIFS first DEKA Strong event on November 11th!

This blog was written by Tim Howard, NIFS Operations Manager, Ironman Triathlete, and hot dog connoisseur. To learn more about the NIFS bloggers, click here.