training help (Read 1023 times)

Hi. How do I avoid/prevent/treat shin splints?

Details:     I am a high school senior (female).  I want to run because I am not very good at it, and I want to be able to keep up with others.  Almost all of my friends run, and I would love it if my mile time wasn't so embaressing.  Also, I basically want to be more fit and healthy.  People assume that because I am not overweight, I am athletic, but this is false. 

My trouble is that whenever I run I get horrible shin splints.  Today I ran not even one mile before I had to stop due to the pain.  I was not even slightly tired. 

My goals are to get a sub 9:30 mile time and/or be able to jog 3 miles w/o stopping.  I have no idea how to go about reaching these goals, though. 

My new year's resolution is to run at least 8 miles a month, and so far so good.  Right now i run once or twice a week. 

The furthest I have ever run is two miles.  My mile time is about 11:15 right now.  My fastest mile time ever was 9:41 sophmore year.

Any advice on how to reach my goals taking into consideration shin splints?? Thanks in advance.  koolkid23

A) How do you know they are shin splints?  Describe where it hurts, how long the pain lasts.

B) What kind of shoes are you wearing?  Are you wearing running shoes?  How old are they?

C) How fast are you currently running?  How often?  How many miles at a time?

Shin splints are not caused by heel striking.  In fact, they are more often caused by landing on the balls of your feet.

Regardless, foot strike is most likely not the issue here.  So long as the foot lands under the center of gravity, no worries.

I would look at improper training methods (too much volume/intensity) before worrying about foot strike.

You should be landing forefoot or midfoot.

Yet, a study found that 75% of elite runners are heel-strikers.

Regardless, foot strike is most likely not the issue here.  So long as the foot lands under the center of gravity, no worries.

MTA: what scout said.

Ooo.  Now I'm curious.  What is the difference?  (innocent, honest question)

Arthur Lydiard said: "...it is most economical and natural to come down with a nearly flat foot, with the heel hitting fractionally ahead of the rest of the foot..."  There are a lot of images of elite runners, seemingly landing on their heel and that seems to be an argument with so-called heel-strikers.  And, although I've never heard of that, I wouldn't be surprised someone came up with a figure that 75% of elite runners are "heel-strikers" because, with some freeze shot images, they are landing on their heel first.  To me, however, that does not necessarily mean they are "striking" on their heel.  To me, "strike" means landing hard.  There had been a few runners I can think of who might have been a heel striker--Deena Kaster is one.  The Morrocan Olympic champion, can't remember his name (well, I lied, I remember the name but have NO idea how to spell it); 1988 Seoul Olympic 10000m champion--he seems to be a quite distinct "heel striker".  Toshihiko Seko lands on his heel but his efficient form made it more like a "heel-lander" rather than a "heel-striker".  Reiko Tosa is another one.  In other words, their Center of Gravity is almost above where they land by the time they land that there's no "strike" shock; or braking action, or, as Dr. Leiberman might have called, a "shockwave". 

The other side of the coin, even though she distinctively lands on the ball of her feet, I don't necessarily liked the way Suzy Favor Hamilton ran (just the way she ran; not how she looked! ;o)).  She extended her leg so far out in the front that it must have created some braking action...or putting Achilles tendon under a lot of strain at best.  One time her coach, Dick Brown, tried to put her through some build-up trainng but she didn't like it most probably because of the way she ran.  A nice gal though.  One of my claim of fame is that she sat on my lap once!!! (another being Deena giving me a hug).

Now I'm curious, Dakota, as to where you found that figure.  What was the definition of "elite runners" and what was the definition of "heel striker"?  I mean, any elite runner?  Usain Bolt?  What distance and up...or down?  Would Pam Reed be included? 

Is flatfoot strike the same as heel stryke?

Flatfoot strike is considered mid-foot strike. 

To the OP, I think the best place to start is a good running shoe store. A store that specializes in running shoes. Not Footlocker. A good running shoe store has trained sales people who will evaluate and fit you in the proper shoe. Keep in mind, some sales people are better than others. Make sure you tell them that you suffer from shin splints and bring the shoes you run in. They will look at the wear pattern and see how you run. If you continue to have shin splint within 30 days take the shoes back and ask them to reevaluate until you find the right shoe. Good luck! I use to suffer from shin splints as well. 

To all others, I recently changed my form from a heel striker to a mid-foot striker. I have to say that I haven't been injured since I switched. My legs were sore for a few weeks as my muscles were getting use to being worked differently. I am landing under my center of gravity with a slight lean. I allow gravity to propel me forward. I feel like I'm not wasting as much energy. I don't know if the mid-foot strike or landing under my center of gravity made the difference. But, I'm going to continue to do the same and improve my form . Here's a link to a video of my form http://www.youtube.com/watch?v=GJLFlQAUIVU. Some strikes look like heel strikes but I'm landing flat. I'm still learning to relax my feet so they don't point up before I land. Take some practice learning a new form.