Adarq.org

how is your sprinting form?

i would say it is pretty good. I actually spent time on perfecting form before i got started on increasing my speed.

If you are running submax, you may be braking a lot, with higher ground contact times, and your knees/shins will be part of the braking process, and this may be a cause of your shin splints.

Maybe?

I am skeptical that sprinting with good form on asphalt is the main cause of your shin splints.

I think that is a problem, that even you have good form, running on asphalt can really batter your shins and knees, i remember i was playing run outs in my area, and i was mostly running on road and pavement surfaces and that really gave me real sore shins but on grass less painful as wen force generated my the feet hits the ground, if it is concrete there is an equal opposite reaction hitting your feet back, which attacks the shins and knees but when running on grass, some of the force is absorbed by the springyness of the grass and little force is returned back.

Stepping over and down as is recommended, and using the hamstrings and glutes as primary movers in a sprint should minimize stress on the shin, whereas running submaximally, using your shins and knees as breaks, is not a good idea. If you are running submaximally, try pretending you are falling forward at the hips, this is a strategy use in running to improve economy. And of course I hope you are not on your heels but on the ball of your foot and have good dorsiflexion.

My Sprint form is good so i specially enphasize on stepping over, also using my glutes and hamstring more as after the 400m run, my hamstring, glutes and halves were full of lactic acid.
I don't understand what you mean falling forward at the hip, is this during drive phase or maintenance phase.

<a href="http://www.youtube.com/watch?v=XrOgDCZ4GUo" target="_blank">http://www.youtube.com/watch?v=XrOgDCZ4GUo</a>

I had this problem when i was overstriding trying to consciously cover more distance but now its not a problem any more.

I think it was from the improper foot wear and running on concrete that irritate my shins and little bit my knees.

thanks for the advice

Date: 02/11/2012

BW: 63kg
CNS: 8/10

Soreness: Little pain on the shin, pain on ball of feet, pain front of foot between the 2 ankles
   
Pain in front of foot
|     \/   |
(| --- ---|) < Ankles
|  ||| || |
(u)uuuo

Warm Up:
  Activation and Mobility Stretch
  walk 30min to gym

Workout:
  Squats 1 x 6 x empty, 1 x 6 x 40kg, 2 x 7 x 50kg, 1 x 20 x 45kg
  calf raises 2 x 7 x 50kg 1 x 20 x 45kg (brutal last 6-8 reps)
  RDL The gym was booked for the rugby players, so i had abandon the squat rack to do the RDL and as i watched they never used my squat rack at all. 

  Pull Ups 8  (might because of the upright rows when removing the 25kg weights off the bar), 5, 3 1/2
  Dips 10, 8, 6

Stretch:
  Overall Body Stretch

Cool Down:
  30 min walk back home

Comment:
Since i only managed one day of weight training, i decided to do it this weeks as well, it was good, felt really good under the bar, good control of movement in the lifts. The 20 rep squat are tiring that after my lower back is a little sore. Calf raises brutal, i use a step like box, i sometime lose balance and step off and have to step back on. But managed to complete. Also when ever i take 25kg plates off, i do upright rows with them before putting them and placing the 20kg on for 20 reppers. This has helped me increase my pull ups as i was able to get past the 5,2,2 barrier to 8,5, 3. By Next Week i will be in '2 plate city'; quote:adarq. Went to lectures straight after. Friday is so packed for me i start gym at about 8am and i am busy all through out the day till 6pm of lectures and stuff, at 6pm i can relax.

Rating: 9/10

Well judging that you are more of a short distance runner, 5k is about 3 miles, which is a lot.
The time ranges from 15min to 30min from expert to average.

I say with endurance training and it has to be in the range of like average run of a 3/4 mile - 1 mile to get a feel for it.
  bets on 32 mins

very informative article
nice 

Hi

During the Track training, we did 500m endurance runs as well as endurance stair runs and was told if i was wearing the right shoes, which they said that they were hiking boots.

This is the shoe i was wearing during the training on the track.



and i think because of this, there is bone beneath the knee cap, three inches down and on the left side of my left leg, a bone that is sticking out, that is quite sore and also the area under my ankle near the heal is sore as well.

Will ice it. I only have two more, which i don't think is good for running because they are for different uses.

Donnay trainer (doesn't look like a trainer)


Nike Air Basketball Trainer (for basketball)


Off Topic: Has anyone used the above trainers when basketball, were they able jump high with these
on Topic: So which shoes would be the next best thing instead of the hiking boots to wear for my track training, which would involve endurance training atm.

thanks

Even though i have not received a membership pass from the running club to train at the local track, i was allowed to go there for a taster session.

Date: 30/10/2012

BW: n/a
CNS: 7/10

Soreness: area between ankle and heel, just under the ankle, underneath the knee cap you can feel the tip of a bone, its pains there, and my shins.

Warm Up:
  Quick Activation and Mobility Stretch
  mix between sprints 60% 400m+, jog 300m+ maybe, walk in between and the rest of the way

Workout:
  4 x 500m
    i) 2 sets i did only 400m, that was the goal in my head with decent amount of speed that i kept up behind 3 guys in front for the second set
    ii) 2 sets fast paced jog for 500m with a sprint finish for the last set of last 50m

  Stair workout (endurance based as we were going up and down across back of stadium 2 times

Cool Down:
  Jog

Stretch:
  Leg stretch

Comment:
I had chance to try a taster session at the local track training, it was 20 min left, so we had a fast jog for a certain distance and then walk, then a sprint for long distance to see how long i could maintain it. We then walked the rest.
We arrived a bit early so had to rest and stretch. We went to the area where they started training and they said in the winter they do speed endurance work as well as strength endurance work. So we had to do the 500m, on the way i was told if i was wearing proper trainers, i thought i was wearing the right trainers, but they said that they were climbing boots/hiking boots, these are the shoes i use when i go to gym. So maybe because of these i had pains in my shin and below my knee. We had to run 500m, so i ran trying to stay near the front and i was tiring as always as it is long distance and set a goal of 400m in mind, if any longer i would probably die, then walked the last 500m, i decided to for the last 2 sets to do the whole 500m but at a quite quick pace jog and made it all the way even though i was way behind everybody, the last set i decided to do a sprint finish after a fast jog to the finish, then we had these small stairs near the entrance. there was about 7-8 entrances so we would go up out one entrance then in through another and down the stairs and do the for the whole there and back 2 times and walked back to uni and got home at 9:00pm.

After i finished, rested i decided to do 100m race full pace and it actually felt like i was able to maintain speed better and my time as mid 13s, which was good.
 

Rating: A taster session, tiring 7/10 because of the benefits i can get out of it.

Today was supposed to be my weight lifting session with tempo but i didn't do it as i have tuesday track, so i decided to speed endurance + speed training and i didn't do that either because i just had to find a new area to train and i found this big place, where the cars go around it, not round about, but it was in front of this cathedral it was like way to direct traffic in and out and the thing in the middle, grassy, well i measured the road around it and it was 400m like a 400m track.

On Hunt for other location