How to run correctly (balls of feet or whole foot)? I run track w/ shin splints?

Question

When we have practice, what we do varies. Sometimes we do JRW's (jog, run, walk, 100meters each). Or "sandwich 2's" which is run 200m, jog 100m, 200m. Or we run 300m and walk 100m. I get shin splints all the time because I have very flat feet. But I have good running shoes. At practice, should I run on the balls of my feet or the whole foot while opening up my strides at the same time?

Could this be why I always get shin splints?-- I know this sounds really weird but my big toe on my left foot is on a diagonal, pointing towards the left. My right big toe does the same thing but not as much. My shin splitns hurt more in my leg leg. Could this be why? I know it sounds really weird but it's true. Help!

Answer 1

Hi

I just have a few questions before i answer some of your questions, Like have you ever been fitted for proper running shoes?  Have you ever consulted with your coach on proper stretching?  A great magazine by Road Runner Sports has alot of shoes you can buy for flat feet, trust me not all running shoes are good for flat feet.  I have ran for 32 years, there is an art to running, mentally and physically, they work in conjunction with one another, before you take any anti-inflammatory pills I would research why you have shin splints, I dont believe in taking pills unless absolutely necessary, and I bet you have the wrong shoes.  Good Luck my friend, many happy miles of running to you :o)

Answer 2

Whenever you sprint you need to run on the balls of your feet to reach top speed but if you are only jogging then run on your whole foot.

Answer 3

If you really want to get the most accurate and professional answer, please consult a physical therapist near you.

In my opinion, I think that having flat feet has very little to do with this problem. You must first ask yourself if you stretch properly. This means doing proper and thorough calf stretches. I highly doubt the angle of your toes has anything to do with it.

Also, when you are running full speed do not come to a complete hault when slowing down. You need to use at least 10-meters for a deceleration zone after sprinting. If you just stop on a dime then all of your speed and momentum is jolted right to your shins.

Some basic things to do to help ease the pain are to use ice 20-minutes on and 20-minutes off. Use anti-inflamitory medicines to reduce the swelling, which will also reduce the pain.

But, most importantly, please go check in with a trainer.