davidm724

I'm training for a triathlon, a mountain race, and a fight in the next couple months. I have never run in track, XC, or anything except for soccer. The past few years, I've been trying to become a better runner, but I've always gotten shin splints. At first, I just tough through it, ice it and keep running as much as possible. I shoot for 4 to 5 miles, and I usually run on soft ground (to alleviate the shin splints), but even then I end up hobbling back home. It's really annoying and frustrating, and once the shin splints kick in, they stick around until I slow down the training (winter time). I really suck at running, and I could probably use some better technique for long-distance running to avoid the shin splints.

So, I typically jog rolling off my heel and pushing off my toes. I try to minimize the impact, but nothing seems to help. Should I be running on my toes?? I only really run on my toes when I sprint. I stretch before and after, and I ice and elevate afterwards as well.

Can someone help me with some basic running tips? I have crappy shoes, but the last thing I'll do is blame it on the shoes. It's me... I'm buhhtarded. I've tried to just deal with it for years, but I'm finally asking for help because I feel like it will negatively effect my training. It also effects me in my MMA classes, especially when I kick anything with my shin. Thanks to all replies.

Cartheron

I dunno, I've never had trouble with "shin splints". I use quotation marks because it's a really broad term that people use for everything that hurts their lower leg.

One of the most important things for running is the shoes. This should be your first port of call, not the last. Your feet are the only place that have contact with the ground and your entire body weight is impacting on it. It's like an F1 car, you can have the best engine (cardio/respiratory system), suspension (joint structure), bodywork (skeletal muscles), fuel mix (food and drink), driver (motivation), but if the tyres (trainers) aren't in good condition and of the right type you are going nowhere.

Get some with solid support/a strong sole (not light), you don't need anything fancy (I've never spent more than £30 on running shoes). Also don't go balls out running straight away, you'll need to wear them in first. I normally just wear a new pair of trainers around the house for a couple of weeks beofr egoing running in them. I know when you run you put different pressures on your feet than when you walk, but you need to get them comfortable to the shape of your foot and make the sole flexible. And try them in the shop, take your time, even if you look like a spazz. You'll look like more of a spazz hobbling around later.

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southpaw447

First thing you have to figure out is if you have flat feet. I have flat feet and it's not all unusual for me to get shin splints especially if I'm not wearing good shoes.

For example a person like me shouldn't be wearing Adidas Sambas because they have no arch support so basically it's like running without shoes.

I actually believe it or not have shin splints right now. It happened when I was chasing after my dog down to driveway and I had my Sambas on. When I got back up to the top of my driveway my shins were in so much pain.

So figure out if you have flat feet get some shoes with good arch support and take it easy until you recover from it. Usually it takes a week or so.

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davidm724

Well, I don't have flat feet. My girlfriend has flat feet, so I have something to compare to. My feet have a pretty good arch to them, but I definitely have crappy shoes... they were 20 bucks. Anyway, I just splurged and bought some New Balances for $60, which is more than I've spent on shoes, coats, or any clothing item since I was in High School. They feel great on the feet, so we'll see what happens.

I understand "shin splints" is a pretty broad term, but I like to think I have a pretty high pain threshold. I've dealt with shin splints for years, but it's gotten to the point where I've got to come up with something to take care of it. I just have a feeling that I'm doing something wrong.

If I am running long distance, are there any specific techniques that I should use to reduce the impact that causes shin splints? I'll try the new shoes, and keep toughing it out. Stopping training right now just isn't in the cards because I've got so much coming up. Plus I am expected to be at the gym for MMA training, so I better keep it up, or else!

Thanks a lot for the help fellas

Cartheron

New Balance are an excellent choice.

In regards to training/running, try and have 2 rest days a week. I understand if you have an event coming up you not want too, but on the rest days you don't have to just do nothing. Just something different to running. Swimming, cycling, martial arts class, whatever. Just something to give your body a change and work/rest different muscles. Three days running, rest day, 2 days running, rest day - For instance. Or just find something that works for you. Your body is your best measure, if you feel like shit, don't train. You can generally tell when it's just muscular pain (normal for training) or actual joint pain/damage that can be detrimental to you training.

Don't neglect stretching either, especially afterwards. And I assume you know how to hold your core when running. Specifically Transversus Abdominis.

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davidm724

Thanks man.

That reminds me... I do keep my core tight when I run, but I also box while I run, and keep my hands up with 2lb weights as much as possible. I try to simulate a fight as much as possible, and I shrug my shoulders and tuck my chin in. This makes my posture slightly curled forward. Is this a bad idea for long distance running? BTW, my idea of long distance is a few miles, 5 tops. I'm no marathon runner, although I'm trying to get that far if I can get over the damn shin splints.

Cartheron

Only my own thoughts here so take it as you like it.

I'm a big believer in training correctly and training for what you are doing. If you are running to get better at running (triathlon), you should be using correct technique. No shoulder shrugging (fight stance), using arms in time and opposite to legs, as little upper body movement as possible, etc.

If you are running to improve your cardio for a fight, think of it this way. Are you going to run in the cage? No. So there is no need to run in a fighting stance, it's just an inefficient way to run. It may actually cause damage or unnessecary strain on muscles and joints because of this (obviously without actual visuals and study you can't say). What you are wanting, I'm guessing, is improved lung capacity, stroke volume, lactate threshold, etc. Which you will get (and with faster results) if you just focus on the running without the awkward additions on top. Weights are cool though, if it doesn't impede your technique. Light ankle weights would be worth a try aswell as, or instead of, the light dumbells.

PS - Good with the core. Transversus Abdominis ftw.

__________________
New sig coming for the now Olympic Gold Medalist <3
Fav. Fighters
Wanderlei "The Axe Murderer" Silva
Antonio Rodrigo "Minotauro" Nogueira
Ken "You got kicked. By a kick." Shamrock
WAR The CroCop!

davidm724

You make great points man. Thanks a lot. I totally understand what you're saying and I agree with you. I think I'll stick with the two-pounders while running, but I'll save practicing the combos for the bag. I was thinking the shrugging and tucking while running might eventually put a strain on my back, especially if I've got weights in my hands. So, I'll start running normal. I mean, who am I, Rocky? haha, that's actually what got me doing it, was thinking about old Rocky movies.