I think the comments made by a number of us reflect the different views and scientific research done on the subject. There was some good stuff done by Harvard uni a few years ago on running technique. I wasn't advocating that everyone should go forefoot. Its just that it worked for me. If you are fit,healthy,comfortable landing on your heels and happy with the times achieved or just happy to run, many experts, as mentioned by Squeakz don't recommend change. However Stef's problem has been with him for years and seems deep routed. This could be a medical problem that can only be diagnosed through being checked out , and/or technique that subsequently needs adjustment.
Hi Stef You do need new shoes for a starter, but have you considered changing your running technique to forefoot running and POSE type running. It cured my shin splint problem. My shoes wear out evenly at the top, but the heels are still brand new! Check out a previous forum posting I made last year for much more detail. Good luck
I ran the Bristol half marathon in Sept and trained and aimed for 1hr40min. I did it in 1.42, but when I checked my GPS when waiting to collect my bag I found that Id run an "extra quarter of a mile". I had fairly unhindered running lines throughout. Two other runners with different watches had the same thing. We dont know if its the course or our watches. It seems a lot to me, but when put into percentage terms its less than 2%
Hi. OK, not sure if any of this will help individuals if they have a race coming up soon, but these are my personal experiences of getting over shin splints.
Last year after 3 years of running, while stepping up my speed and weekly training for a half marathon, I developed shin splints for the first time, but only in one leg! I cant really explain that, but it might have been a result of twisting my ankle playing football 6 months earlier and getting into bad habits with my running technique.
I had to cut back on my training in the 4 weeks before the half marathon and went round at a reasonable pace limited by not wanting to aggravate the situation. I then took a whole month off from running, but was able to do non impact aerobic exercise such as cycling,x-trainer and stairmaster at the gym.
I looked up "shin splints" on YouTube. Theres a lot on there and it made me think about how I run. It sounds daft, but its actually hard to do while your running. It would seem that for a relatively slim person, I was quite quite a heavy heel first landing sort. I followed some of the advice and over a period of 4 weeks slowly introduced running back into my sessions. Dont run every day for a while.
In summary, what worked for me was as follows: 1. While I had shin splints - a stretching exercise. With your legs stretched straight, curl your foot and toes up towards your knee so to speak as you can bear and hold for 5 minutes. It stings but really worked for me. I still do this it at some point every day when I remember. 2. Change my running technique to landing on your front of your feet (this doesnt mean your toes) before the rest of your foot lands. This includes shorter strides but more of them. This is difficult to do and does make your calves ache for a few weeks. 3. Make sure you run with an upright posture looking straight ahead and as light footed as possible (im still quite heavy footed though!). 4. Make sure your arms swing in a straight line (not across your body). 5. When doing speed work, be careful not to fall into the habit of landing on your heels) 5. I now wear more cushioned shoes (currently Asics Gel Kayano 17
Unfortunately it does feel that I am telling you to run like a robot. I must admit it sometimes feels like it, as I am now conscious about my technique for fear of developing shin splints again. Usually with the aid of music or distraction it sort of becomes natural I can only speak for myself, but using these techniques and a training plan I got off RW I am already running in training a faster half marathon than I did last year, and my training 10ks are quicker too.
If you have long standing shin splints, I would suggest trying out different treatments (not necessarily mine), as youve nothing to lose. Good luck