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4

The most likely reason is you pull up your foot when you run. This seems pretty common. Holding your foot up while running can exhaust your shins. It can also perpetuate heel striking which removes some of the shock absorption that your feet naturally provide. This in turn causes your shins to be even more tired. Tired shins may lead to shin splints if the ...


3

Try some wrist and or ankle weights - or even a weight vest depending on the climate. You aren't quite going to get the same effect as if you were moving faster but you are going to be making it more effort for a given speed.


1

you should be considering a 5-day training for 5k under 20 mins. You should divide your training into 3 different running tempos. Tempo pace runs, Hiit Training (HIGH INTERVAL INTENSE TRAINING), Long Runs and fast Runs Tempo runs goes like 5-10 mins easy run building gradually to 3-5 minutes at 10K pace and 5-10 mins cool down. By this training, you ...


1

There are many ways to get there, as your investigations would suggest. And perhaps you will be pleased to learn that long-endurance work is not the most effective way to achieve high middle-distance performance. If you do not enjoy longer runs, there is no need to do them. Running speed is a function of stride length and stride rate. speed = stride length ...


1

You could do some moving exercises like every 100m do 20 lunges, or high knees, or side step jumps keep walking on her pace like an active rest and repeat every 100m or every 2-3min. For example when you reach the 3min point you start skiping next to her for 20-30 sec then you can go to lunges for 20-30 seconds then you can go bunny style jumps for 20-30 sec ...


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