Shin Splints...AGAIN!

[HamSupLo]

you have two options:

take him out during the race with your spikes or inject packets of red blood cells into your system

 

[bhanson]

1. Eat
2. Cut the Junk Food
3. Cut all Pop and Caffeine
4. Eat

Be sure on race day you don't over-pace yourself at first. You'll take an extra fast pace thinking you can gut it out and then you'll fill like crap halfway through.

I'm 5'9" 126lbs. I eat two full meals before 11:00 and then a snack around 14:30, a snack or dinner around 18:30-19:00, and then another snack/dinner later.

Waking up early to eat should be classified as part of your "training," failing to do so is like dodging a practice session.

I also agree with everything Koing has said.

 

[Koing]

Originally posted by: Gamingphreek
My coach said that it is horrible for a distance runner to take 2 days off though, so would it be better for me to run Sat, skip Sunday and then do Mon and Tuesday; or how should i work that?

Thanks for all the advice. Believe me ill take it to heart.

-Kevin

You don't have to run at at 100% to get training benefits.

Go for a light jog. Remember you want to be at your PEAK for this race.

Koing

 

[Scarpozzi]

Be sure to take a light jog before you run the event. That will help you last longer by getting your muscles juiced up with oxygen.

When you run, be sure to take longer, slower breaths rather than short rapid ones. You have to transport oxygen to the muscles to keep them from tiring as fast... My recommendation for a workout is simple:

M W F - Run 10 miles off track
T TH- Run 4 miles to some hills...then run the hills and time yourself, then run back. If you can find a large hill, run 1/4...jog down, run 1/2 jog down, run 3/4...jog down, run the whole thing and repeat 5 times.
Saturnday and Sunday are good days to spend working on stretches and doing pool routines. Tread water for 5 minutes at a time as fast as you can go, etc....just the idea is work on total body for these two days and give your legs a slight rest....but keep them going . If you take 1 day off it can hurt you bad....you have to keep them going constantly.

 

[homestarmy]

Unfortunately track is a lot about genetics. A different person can even train less and do better than you. 15 min for two mile...

I'm not sure that that is pace enough to run in an event. I wasn't a long distance runner, but I was doing it in well under 13 with loads of people smoking me.

If you want to help your team out, find out if there are any events that no one is registered for, like the 300m hurdles if your school has them, and do those also. Even if you do horribly, there are often only 2-3 people competing, so you will score points for your team regardless. Plus a lot of those events are fun.

 

[homestarmy]

Originally posted by: Gamingphreek

Originally posted by: roguerower
Nope, no way to drop it by 3 min. Ur running 6:45 miles, while he's running 5:15. Just try ur best.

Shoulda rowed crew. 🙂

So even after 2 months of practice (Districts is in ~2 months) i wont be able to drop my time to ~11?

As for the PB; i SHOULD be significantly faster than that for a couple of reasons:
[*]I ran it on the treadmill on a slight incline
[*]I have been running extremely hard practices (Ladder/Pyramid Sets, Intervals)
[*]I set that record in Shox, in a meet or even at practice i have my $110 trainers or my Spikes
[*]I set that time after working out
[*]Did not have my inhaler at that time

I will run my ass off if it means making districts and possibly regions (Cant remember the VA Qualifying times though).

-Kevin

Shoes don't matter as much as the companies would like you to think. In your event, they are almost meaningless (at least the difference between $60 and specialized $100+ shoes).

And a treadmill has nothing to do with real life running, you're basically bouncing up and down while the treadmill does the work.

 

[homestarmy]

Originally posted by: Gamingphreek

Whats your best 'real' run time?

Not sure (Ill soon find out i guess), but every single person on the team said that i should be faster off of the treadmill rather than on it.

So, let me get this straight. You've never run it before?

 

[TheoPetro]

youre running a 14:55 for a 2 mile and youre on a track team? 😕

bud you might as well just forget about competing and do it for the fun of it. still try to get better and all but seriously thats a pretty sad time for a guy on track.

 

[Gamingphreek]

Originally posted by: TheoPetro
youre running a 14:55 for a 2 mile and youre on a track team? 😕

bud you might as well just forget about competing and do it for the fun of it. still try to get better and all but seriously thats a pretty sad time for a guy on track.

Read the thread please. I just joined the track team for my very first time 3 weeks ago. It is going to take me a couple of weeks to really get into the swing of things.

Also, 14:55 probably isn't my best time due to some other factors.

If you want to help your team out, find out if there are any events that no one is registered for, like the 300m hurdles if your school has them, and do those also. Even if you do horribly, there are often only 2-3 people competing, so you will score points for your team regardless. Plus a lot of those events are fun.

Thanks for the encouragement -_- . I believe i am the only one running the 2 mile event at any rate.

-Kevin

 

[Koing]

Update?

Koing

 

[Gamingphreek]

Originally posted by: Koing
Update?

Koing

Thanks for asking 🙂

Well the meet was cancelled due to "inclement weather". But the inclement weather was Sunny with ~10mph breeze (56F). My coach was in disbelief so we ran. And now we are, after practice, doing weight lifting.

Additionally, my coach also has me practicing with the sprinters. Since i can run for SO LONG i have a slow twitch muscle. So in training with with the sprinters today, on the 100 i can keep up with some of them. I was really pleased until:

I strained my quadricep. I ran 2 heats and on my way back from my second heat a searing pain went through my quad. I told my coach after i tried stretching out for 5 mins (to no avail). I have to ice it down, and the athletic trainer doesn't want me sprinting for 7-10 days. NOT GOOD. Sprinting is what i need practice on.

In that time though, ill still be running long distances, and also be exercising (working with twitch muscle). So hopefully it wont kill me too much.

Do you know if it is ok to exercise abs and twitch more than once per day? Also is it ok to bench and work tri/biceps everday. Or does doing it everyday make a big difference.

-Kevin

 

[Gamingphreek]

bump

 

[Wag]

Run really really fast?

 

[Koing]

Originally posted by: Gamingphreek

Originally posted by: Koing
Update?

Koing

Thanks for asking 🙂

Well the meet was cancelled due to "inclement weather". But the inclement weather was Sunny with ~10mph breeze (56F). My coach was in disbelief so we ran. And now we are, after practice, doing weight lifting.

Additionally, my coach also has me practicing with the sprinters. Since i can run for SO LONG i have a slow twitch muscle. So in training with with the sprinters today, on the 100 i can keep up with some of them. I was really pleased until:

I strained my quadricep. I ran 2 heats and on my way back from my second heat a searing pain went through my quad. I told my coach after i tried stretching out for 5 mins (to no avail). I have to ice it down, and the athletic trainer doesn't want me sprinting for 7-10 days. NOT GOOD. Sprinting is what i need practice on.

In that time though, ill still be running long distances, and also be exercising (working with twitch muscle). So hopefully it wont kill me too much.

Do you know if it is ok to exercise abs and twitch more than once per day? Also is it ok to bench and work tri/biceps everday. Or does doing it everyday make a big difference.

-Kevin

Your post is so muddled...

There are 2 main muscle fibre types. I (slow) and II (Fast twitch) BUT fast twitch has two types (a and b).

http://www.brianmac.demon.co.uk/muscle.htm

Read up on it.

Don't run on a strained muscle. If it is that bad DO NOT RUN ON IT. What did YOUR COACHES say? No way would I advise a runner to run on something that bad. Rest up on it.

You pulled it because you didn't warm up properly. Don't go at 100% straight away. Run at different speeds to BUILD yourself up to sprint speed. Being supple helps prevent injuries also.

Rotate your exercises and don't do your abs more then once per day. Work on your back also. Imbalances ARE NOT GOOD.

Your a long distance runner, you don't need to be BP or doing tricpes everyday. Do them other 2 or 3 days. More muscle mass you have the lower your times will be in the end. Sprinters have big upperbodies because the faster you can move your arms the faster your legs will also move. You don't need to be pumping your arms like a sprinter.

Speak to your sprint coaches!

What time did you clock in the 2mile?

HOW did you keep up with 100m sprinters?! I've not known any good 2mile guy keep up with even okay sprinters. Sprinters will blow chunks out of of a 2mile guy. Just two very different requirements.

Rest up, get better then get a schedule to make you run faster and make sure you don't go too hardcore in to the sprints straight away, or you will get the same injury.

I also think you were possibly training too much as that puts your body in it's weakest state and you get injury prone = bad.

Koing

 

[Gamingphreek]

Your post is so muddled...

There are 2 main muscle fibre types. I (slow) and II (Fast twitch) BUT fast twitch has two types (a and b).

http://www.brianmac.demon.co.uk/muscle.htm

Read up on it.

Umm well i need to work on my muscle fibers then. They are too slow, and i have to increase my turnover rate. Since i can run for SO long i need to work on more sustained speed.

Don't run on a strained muscle. If it is that bad DO NOT RUN ON IT. What did YOUR COACHES say? No way would I advise a runner to run on something that bad. Rest up on it.

You pulled it because you didn't warm up properly. Don't go at 100% straight away. Run at different speeds to BUILD yourself up to sprint speed. Being supple helps prevent injuries also.

Well for a warm up i definitely did enough. I did a 25 minute tempo run. I stretched after that and went on to do the sprints.

As for my coaches. Well today i told them that it is really tight, but i want to run. He told me he didn't want me running today but to try some light light jogging over the weekend, and keep up my exercises (to increase twitch).

Rotate your exercises and don't do your abs more then once per day. Work on your back also. Imbalances ARE NOT GOOD.

Your a long distance runner, you don't need to be BP or doing tricpes everyday. Do them other 2 or 3 days. More muscle mass you have the lower your times will be in the end. Sprinters have big upperbodies because the faster you can move your arms the faster your legs will also move. You don't need to be pumping your arms like a sprinter.

What are some good exercises for back. I was doing the pull down machine thing (sorry for lack of proper term) behind my head the other day. IIRC that was supposed to work out my back. Anything else i can do (with out going to the weight room preferably).

What time did you clock in the 2mile?

The meet was postponed until Monday. I will find out then. Seeing as i am the only 2 mile runner (Out of 98 person roster) i believe i will have to go to the invitational meets on Saturdays. So ill definitely have plenty of practice.

HOW did you keep up with 100m sprinters?! I've not known any good 2mile guy keep up with even okay sprinters. Sprinters will blow chunks out of of a 2mile guy. Just two very different requirements.

Well one guy is practicing with me. He has been running much longer than i but needs the same type of practice im doing. The other two i think are more mid-distance than sprinters. If they are either, they are the slower people. But on those 2 heats i came in 2nd and 3rd. The really fast sprinters and others were off on the otherside (We went opposite to them so we didn't look bad 😉)

Rest up, get better then get a schedule to make you run faster and make sure you don't go too hardcore in to the sprints straight away, or you will get the same injury.

I also think you were possibly training too much as that puts your body in it's weakest state and you get injury prone = bad.

Man, i really want to train harder. I think instead of pushing myself harder on the sprints i should watch my diet and work on my exercises.

I have heard that Peanut Butter sandwiches on whole wheat bread are very good for this type of exercise. Is that a good idea. If so i can actually save money by bringing a sandwich and water to school each day.

Thank you so much for the help!!
-Kevin

 

[Gamingphreek]

I was off for 2 weeks for shin splints. Over spring break i ran very hard to get back in 2 mile running shape. NOw after about 1.5 weeks of running, my shin splints are back and worse than ever.

I REALLY want to run. I want to AT LEAST make districts. Preferably regions. However, i cannot run through this condition.

Is there ANYTHING i can do. At this point im thinking that i should only run in the meets. Instead of running in practice, ill go to the YMCA(Gym) and swim, and afterwards weight lift.

Right now, i am mad at myself. Im trying to run through this. If i have to go out for more time, i just feel like i am abandoning my team. Im pushing myself as hard as i can (We were assigned to run 6x 300's, i ran 10x 300's) but now its looking like i might be out again 🙁

-Kevin

 

[DCFife]

I had a shin splint problem when I was in the Army. I tried running differently, running on a softer surface, different brands of shoes and the splints just kept bothering me. I finally went to the doctor and found out I had stress fractures...are you sure this isn't your problem?

 

[Gamingphreek]

Im not sure. From waht i understand it would be even more painful if it were stress fractures. I guess it COULD be though.

-Kevin

 

[DanTMWTMP]

swimming?

 

[Koing]

Train smart not like a knuckle head.

This is the 2nd SHIN SPLINTS. This should TELL YOU SOMETHING.

TAKE IT EASY when coming back. You need to strengthen your bones/ legs. TELL YOUR COACH YOUR PROBLEM and he can sort/ should give you pointers to fix you up.

No use pushing hard for one race and screwing yourself for months worth of injuries.

Go to a Running shop and get a running scan of your 'style'. Get some shoes that MATCH your style. Be weary if the sports rep is about. Come back if a sports rep is around.

If it is physically painful to run this should be telling you something. Don't run for 2-4 weeks and do some other things (swim, rowing, cycling on a high gear).

Koing

 

[HeroOfPellinor]

First of all...have you been fitted for shoes? The wrong shoes are probably the cause of most injuries. You need to know if you pronate or not.....even the sales reps at Fleet Feet can tell you and give you a short list of shoes to try.

Second, I got shin splints every year of high school basketball during "hell week" when you go to the gym every single afternoon for two weeks and run your ass off. Most of the guys did. The fact is, you're stressing your body too much too abruptly. All you can do at this point is rest and ease into it more gradually.

 

[LtPage1]

My gym teacher in high school told us that musicians don't get shin splints because they tap their feet all the time (in time with the beat). Try doing that constantly.

 

[thelanx]

Try this exercise to strength the muscles on the front of your shin: stand with your back against the wall, and keeping your body straight, life your toes so all your weight is on your heels. Hold that for a few seconds then let go, do a couple sets of these everyday. This might not get rid of the shin splints you already have, but may help prevent future occurances.

 

[SP33Demon]

What you can do for shin splints is strengthen the muscles by the tibia (shin). I usually build them up by putting a weight on my toe and then lifting the toe off the ground as high as you can (30-50 degree range). Do 3 sets to muscle failure a day until they go away. Rinse repeat.
Edit: Bah thelanx beat me to it, but I use weights instead. Same motion though.

But as someone also indicated you could have a stress fracture. If you do some strengthening exercises and they still don't go away, I would see a specialist immediately.

 

[Gamingphreek]

Go to a Running shop and get a running scan of your 'style'. Get some shoes that MATCH your style. Be weary if the sports rep is about. Come back if a sports rep is around.

Already did. I got that the first day of the season. I do overpronate, so they sold me stability control shoes (Brand is Brooks).

f it is physically painful to run this should be telling you something. Don't run for 2-4 weeks and do some other things (swim, rowing, cycling on a high gear).

I didn't; in fact i went to the doctor. He said for 2.5 weeks straight don't run at all, so i didn't. All i did was do some light weight lifting and upper body exercises (Which he said was fine). However, he said if it came back to get another appointment and i might have to go to an orthopedic...(Dont remember exactly what kind of doctor).

-Kevin