Tibialis Raise
How to do it
Lean your back against a wall with your feet about 12 inches out from the base, weight on your heels. Lift your toes toward your shins as high as you can, then lower with control — don't just drop them. You should feel the front of your shins working, not your calves. Move slowly; the controlled lowering is the stimulus.
Why it's good for runners
The muscle on the front of your shin is what stops you from tripping over your own toes when you're tired. Strengthening it is the single best defense against shin splints, especially in higher-mileage weeks.
Common mistakes
Don't rock your body to help your toes up — the movement should isolate your ankle. If it feels too easy, walk your feet farther from the wall.