Running questionnn?

Question

i am at about a 6:30 mile right now and at about a 14:20 or so 2 mile. i run track and cross country but im not training right now. im 13 a girl and in 7th grade. i really want to be at around a 12:30 2 mile by the end of the summer. i have shin splints, so its really hard for me to run but i love to run so i am not quitting. what can i do to maximize my speed and get me in the best shape i can be in by the end of the summer and be at a 12:30 2 mile? also, what can i do to help my shin splints? they are getting really bad and now the pain is spreading up to my knees. i have flat feet, which is why i have shin splints. i have orthodics for my shoes, and this helps with the pain, but what else can i do to help the shin splints? specific answers and details would be good for both of these questions! thanks so much!

Answer 1

i improved my running time greatly just by riding my bike and running 4 miles a day and stretching and and practicing strides and leg pressing in weight rooms

i enhanced my speed so much during the summer so when i got in the 7th grade this year i was the fastest person on my team, i didnt do track neccesarily i did shockput w/e.

Answer 2

omg! that totally suckkks

ya i love runnign to.

last year in 7th grade i went a 5:30 mile.

but like i would say that you should to physical therapy or something.

and work your core for now....

thats prob the most you can do at the moment because you dont wanna work your shins.

right now i have a broken akle and knee probs so i can run really either.

so i do a lot of stretch and core excerisizes and swim.

i suggest you try that to.

Answer 3

huh

Answer 4

Running in the wrong shoes, on concrete, and in the wrong form can all give you shin splints.  I know this because I get them to, and all I do is sprint!  But when you run (if you're not running that fast) if you land on your heel and then go to your toe, it minimizes the pain, because it improves your form.  Avoid running on concrete, and buy some really good shoes!

Also you might want to try getting some shin braces, and some ankle braces, they help a-lot too.  And as far as improving your time goes, just practice a-lot (but don't over-do it) and push yourself a little bit harder each time.

Hope it helps :)

Answer 5

..

First, the shin splints.

Stretching, as previously recommended, is a great idea.  

You mentioned orthotics, presumably provided by a podiatrist, so you've had your feet and legs examined.  (If you haven't, it's probably time to do it, though I suspect you'll mainly receive advice to stop running or to stretch a lot.)

Consider re-evaluating your shoes.  Go to a specialty running shop and tell them your issues.  A good shop will have folks who can match your feet to appropriate shoes.  A great shop will do a dynamic gait analysis.  It may be a matter of getting shoes that fit you better for the type of runner you are.

Though it sounds like you are in perpetual pain, it may be a specific type of surface or a specific type of running (e.g., intervals, or sprints) that's causing the shin splints.  Reflect on when the shin splints really act up.  If it acts up on a surface or doing a type of running unnecessary to cross country, avoid it.  If it acts up on grass and intervals, necessary to improving speed, then back off those surfaces and that type of running entirely for awhile, and gradually (e.g., one time a week or so) return to that surface or type of running.

One more item to consider.  Some general sports stores (Sports Authority in our area, for example) carry elastic and velcro wraps for shin splints.  Look around until you find these wraps and start using them.  My daughter, when she was 14, had horrendous shin splints, and found wearing these shin splint-specific wraps not only reduced the pain she felt but also expedited the healing process.

More info on shin splints: http://www.sportsinjuryclinic.net/cybert...

Second, running faster.  Will return to that another time.

Regards,

Running_Dad

P.s., a necessary disclaimer:  this is not a medical diagnosis nor medical advice.

Answer 6

WOW! I'm really impressed how fast you are for your age.

Shin splints are from your calve muscles working harder than your shin muscles. You can stretch to help eliminate the pain.

Shin Splints:

  Stand with your feet apart, shoulders width. Slightly bend your knees, hands on your knees. Alternating, do toe taps up and down in an exaggerated motion.You'll feel it.

  Turn your feet outward and repeate, turnthem inward and repeat. Make this part of your stretching before and after your workouts.

Speed:

  Here are a few things I think are appropiate for your age, you can later talk to your coach about a more targeted workout schedule. You can mix and match these for running on the track. Based on your mile time.

Keep in mind your running form. If you're all over the place, you're wasting energy flaying about. Alternate your speed run days from easy jogging days. You'll burnout if you run hard and fast everyday.

If you want to improve and run a 6 minute mile, break it down into the splits for your intervals . . .

3min each 800m, 1:30 each 400m, 22 seconds each 100m

-sprinting mile(jog turns, run fast straight aways.)

-4-5 times 800m intervals. with 3 minutes rest in between

-6-7 times 300m intervals with 80seconds rest in between.

-6-7 times 200m intervals with 60 seconds rest in between.

When it feels to easy, do more intervals, or faster times or shorter rest(walk/jog) time in between.

Answer 7

In order to improve your times over the shorter distance events, you should run at least 3 times a week for 3+ easy miles. Alternate this one or two days of longer intervals. But shin splits can be very painful and you don't want to aggravate them more by over training. The best thing you can do for shin splints is to ice them for 20 minutes or so a couple times each day. I would suggest running on soft surface trails rather than concrete for a while, if at all possible. Your legs shouldn't be in a lot of pain while you run, as this is a sign that you may be causing further damage. Consider seeing an orthopedist if you haven't already.