Running Schedule for Spring/Summer Basketball players

arrive transformed in the fall

🏀 Offseason Running Plan for Basketball Players

🧠 Purpose of Offseason Running:

• Build aerobic base

• Improve recovery and stamina

• Enhance sprint capacity (intervals)

• Support agility and quickness training

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📅 Weekly Running Guidelines (Guard-Specific Version)

❌ How to Avoid Shin Splints

Shin splints = inflammation of muscles/tissues around your tibia, common with hard surfaces, poor shoes, or overtraining.

✅ Prevention Tips:

1. Progress gradually – Don’t suddenly spike your mileage or court time.

2. Rotate surfaces – Alternate between hardwood, turf, grass, and rubber track.

3. Warm-up properly – Dynamic stretches and light movement before running.

4. Strengthen lower legs – Do calf raises, toe walks, tibialis raises 3x/week.

5. Use proper shoes – Basketball shoes for court, running shoes for longer runs.

6. Ice after hard runs – Especially if you feel tightness in your shins.

7. Foam roll calves & quads – Keeps tension off the tibia.

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🏋️‍♂️ Lower Leg Prehab (2–3x per week)

• Tibialis Raises (against wall) – 3x15

• Single-leg Calf Raises (slow) – 3x12/leg

• Toe Towel Curls – 3x20 sec

• Jump Rope (light) – 3x30 sec (progress to single leg)

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⚠️ If You Feel Shin Pain:

• Cut running in half or switch to biking/swimming for a week

• Ice 2x/day for 10–15 minutes

• Add compression sleeves for light support