Shin Splints No More

Whether you're new to running or training for a marathon, runners can fall victim to ouchy shins. This pain down the inner or medial portion of the lower leg along the shin is commonly referred to as shin splints. Often a runner experiencing shin splints will first notice the pain after the run. Overtime, the pain will surface during the run.

The correct term for what you're experiencing is medial tibial stress syndrome. 

The cause of medial tibial stress syndrome is often debated, but most agree that it's caused by overuse. 

Experienced runners think of shin splints as a new runner's problem. So, they're often baffled when they experience the symptoms themselves. A seasoned runner can experience shin splints with a sudden increase in training frequency or intensity. Ahhh....sound familiar? That's why seasoned runners often experience shin pain during the early stages of race training or even later in marathon training if the runner starts to up the intensity or push too hard. 

Other causes can be lack of calcium, running on hard surfaces, running hills, ill fitted running shoes, or severe overpronation and heel striking. 

A runner who has a heel-strike foot landing, lands with the foot out front. When the foot lands in front of the body on the heel, the toes lift up. The muscles down the front of the leg are the muscles used in lifting the toes. So, new runners who heel strike usually experience this pain, because all of the sudden they are using these muscles a lot and as a result they're "talking back" to the runner.

Actually if you just sit in a chair, lift your foot off the ground, then continuously flex the foot at the ankle lifting the toes up and down for 30 minutes (about the length of a short run), the muscles along the front of the lower leg will more than likely become sore, if those muscles are not used to being used. Over time the runner will acclimate as those muscles get stronger. However, another way to alleviate the issue is for the runner to work more toward a midfoot foot landing where the foot lands flat underneath the runner's center of mass. This takes out the heel strike and toe lift altogether. It also helps the runner to run more efficiently since they are working with the oncoming ground pushing off instead of having to work against the ground when the heel strikes then having to pull the body forward before pushing off.

Experienced runners often experience shin splints when they ramp up training and widen their stride to increase pace. The wider stride causes more toe lift taxing the muscles down the front of the leg. So again, the muscles will acclimate over time, but reigning in the stride and working on increasing turnover and adding lean from the ankle will help them get that needed speed without taxing the shins.

Sometimes the pain, soreness, or swelling is felt on the outside or lateral side of the shin. This is called lateral tibial stress syndrome. 

So what do you do if you have shin splints? Recognize the symptoms and act promptly. If you notice soreness on either side of the shin after a run, ice and elevate the leg. Ice is great for reducing inflammation. I always tell my runners to keep a bag of frozen peas in the freezer. It makes a great ice pack. Just place the ice on for 5-minutes on 5-minutes off for about 20-30 minutes. Icing throughout the day may help as well. Anti-inflammatory painkillers may add additional relief. If it's still sore the next day, take a break from running. Swim, cycle, or do other low-impact exercise for a few days.

Evaluating your running shoes is a good idea too. Is it time for a new pair? Do you have 300-500 miles on your shoes? If so, it might be time for a new pair. Were you properly fitted and have the correct type of shoe for your feet? If you're not sure, go to your local running store and ask them to evaluate your feet and help you get the best shoe for your foot type. If you're a severe overpronator, custom orthodics may help with shin splint symptoms. Analyzing your stride can also be useful. Are you overstriding and heel-striking? If so, work on pulling-in that foot landing. Strive more for a mid-foot or fore-foot landing under your center of mass. This helps the body work with the oncoming pavement. It also helps the body work more like a shock absorber.

Some "pre-hab" exercises can help strengthen the ankles and lower leg which may help keep runners from experiencing shin splints. Check out the video below for some simple but effective ankle and lower leg exercises. If you're currently experiencing shin splints, wait until the soreness/pain has subsided for a couple of days before doing any exercises.

As with any pain/soreness that persists after a couple of days, check in with your medical professional immediately. If you're not able to put pressure on your lower leg, definitely head to the urgent care. Persisting pain along the inner shin could be a sign of an actual stress fracture in the bone. 

If lateral pain persists, it could possibly be compartment syndrome which can be pretty serious. This is more related to poor circulation in the affected area because of increased pressure in the area. 

If you're having to alter your stride to compensate for pain, then you need to check in with your sports doc immediately. Compensating for one pain can often cause other problems in other areas of your body.

Another tool that I've discovered that's useful in strengthening the muscles running along the shin is The SHINTEKK. This device uses a series of different strength resistance bands to help strengthen the anterior lower leg muscles.  The device basically does the same thing as the exercises I demonstrate in my video above, it just make doing them easier and handier. The device doesn't allow for much lateral strengthening of the lower leg muscles and ankle, but it's awesome for easily and quickly strengthening the anterior tibialis muscles in the lower leg.

Holiday Gifts and New Year Resolutions

There's no better gift than the gift of health. Whether you're treating yourself or treating at friend, family
member or loved one, providing a gift that promotes fitness can have so many wonderful benefits. Not only will you or your gift recipient embark on a new fitness journey, you'll also make new friends, discover things about yourself you never new you could do, and become that healthy person you've dreamed of being.

RunnerDude's Fitness offers personal and small-group fitness training services and a variety of running coaching services from beginning running to marathon training. We would love nothing better than to be a part of your fitness quest.

If you're in the Triad area of North Carolina and you're looking for a fitness program or running group that's focused on you and your fitness needs, then check out the various programs below.

Beginning Running 
The Beginning Running Group uses a run/walk format that will have you running 30 minutes (about the distance of a 5K) with no walking by the end of the 12-week program. The program's design helps you gradually build muscular and aerobic endurance as you ease into running.

The RunnerDude's Fitness Beginning Running Program is perfect for beginning runners of all ages! So far the oldest graduate is 73 and the youngest is 12. All you need is a desire to want to run.

While this is a group program, participants are not expected to run as a pack. Everyone follows the same incremental run/walk program each week, but each person is encouraged to run his/her own level. Building Endurance and Proper Running Form is the focus of the Beginning Running Group, not pace or distance. Participants will not feel left behind nor held back.

The next program begins Sunday January 5th and meets Sundays/Tuesdays/Thursdays at 5:30pm for 12 weeks.
Cost: $120
Includes:
      -GYMBOSS Interval Timer (a $20 value!)
      -Online access to the 12-week training plan and tips on nutrition, good running form & a lot more!
      - Instruction on Proper Running Form, Breathing, Stretching, Hydration, & Fueling
      - Up to 3-weekly group runs (see days/times below) along the new stretch of the A&Y Greenway
      - RunnerDude's Fitness Technical T-shirt (1 free T-shirt w/initial service or package)

Intermediate Running 
Running at least 3-5 miles and feel like you're ready for the next level, but not sure what the next level is?
Feel like your running's stagnated? Looking for ways to spice up your running?

Then the Intermediate Running Group is just for you! During this 12-week program, you'll explore different types of running workouts (fartleks, tempo runs, intervals, hill workouts, etc.), pre- and post-running stretching, and core and upper-body exercises (key for strong efficient running).

Most runners have the lower-body muscular endurance but aren't aware of the importance
of core and upper-body muscular endurance. Running is about 50% lower-body and 50%
upper-body. Each workout begins with a 10-12 exercise med-ball workout designed to
increase the muscular endurance of your core and upper body.

Each participant will need to bring a medicine ball (6-8lbs) and an exercise mat to each
workout. The exercises will vary over the 12 weeks, so in addition to the 12+-running
workouts you'll learn, you'll leave the program with a nice variety of core exercises to
continue doing on your own.

Price: $120
Includes:
      - 2 weekly group runs (Monday/Thursday @6:00PM)
      - Over 12 different running workouts
     - 10-exercise core workout before each run
      - A pre- and post-program 1.5-mile run test
      - Access to online running information and videos just for
     -  participants of the group with information on everything from
      - hydration, to proper fueling, to stretching, to injury prevention.
      - RunnerDude's Fitness Technical T-shirt

Year-Round Running with the RUNegades!

 The RUNegades program is for anyone who...
-wants to learn different running workouts to take his/her running to the next level
-wants a weekly full-body workout designed for runners
-wants a weekly routine of running with others of all levels to keep motivated
 -wants to become a more efficient runner
-wants have fun getting & staying fit!

What Does it Cost?
6-Month Commitment = $360 (Less than $15 a week for 3 sessions!)
Save 10% When You Commit to 12 Months! = $648!

When does The RUNegades group begin?
You can join The RUNegades program at any time during the year. Your 6-month or
12-month commitment begins the day you register.

Where does The RUNegades group meet?
       Monday's Full-Body Circuit Workout—RunnerDude's Fitness Studio @ 6:45pm
       Tuesday's Group Run—the Greenway by RunnerDude's Fitness @ 6:45pm
       Thursday's Group Speed Workout Run—Location varies week to week depending on the type of workout.

Race Training
Which Races Can I Train For?
It's easy, just pick your race (any race), back up 14 weeks (half marathon), or 18 weeks (full marathon) from the race date, and that's when your training begins. You'll get to train with runners doing lots of different races including your own.

What Does It Include? 
        -Custom Training Plan
        -Individual Support:
        -30-minute consultation: A time to discuss your           running/racing experience and racing goals
        -Training Support Info: Online access (for race training clients only) to a wealth of training materials
        -Group Runs: 2 Weekly Group Runs (Wednesdays 6:45PM and Saturdays 7:30AM)
        -Ongoing Group and Individual Communication:
        -RunnerDude's Fitness Technical T-shirt (with first RunnerDude's Fitness service or program)

What's Does Group Training Cost?
     (Half-Marathon) $120 plus two 24-bottle flats of water
     (Full Marathon) $145 plus two 24-bottle flats of water

Running Stride Video Analysis
Curious about your running stride?  RunnerDude's running stride video analysis will give you not only feedback on your running stride but actual video, still shots, and slow-motion footage of your running. Foot landing, foot-strike, cadence, upper-body posture, gait, and arm swing will be evaluated. The Analysis includes a session to collect the video footage, a video presentation with the feedback included on the video for you to view at home and an follow-up session where you'll be able to sit down with RunnerDude and discuss your analysis and any possible next steps or corrective measures, if needed.
Cost: $75

Fitness Assessment
Perfect for evaluating your current level of fitness before starting that New Year's resolution for a fitter you! During this 1.5 hour-long assessment, a complete a health questionnaire will be completed and then various fitness areas will be assessed such as vitals (blood pressure and resting heart rate), body composition (body fat %, circumference measurements, waist/hip ratio), flexibility and balance, muscular strength, and muscular endurance. The assessment also includes an aerobic fitness test to evaluate your VO2max (how well your body utilizes oxygen at maximum effort). If you're a runner the VO2max test will consist of a 1.5-mile run test. If you're not a runner and/or you're new to fitness, a 3-minute step test or 1-mile walk test well be used.
Cost: $75

Running Form Session with RunnerDude
A 1-hour one-on-one session focused on good running form to help prevent injury as well as to help make you a faster more efficient runner.
Cost: $55

Click Here for Gift Certificates (not accessible on mobile devices, please use laptop or desktop to access this link.)

Saucony 8mm: They Read My MInd!

For the past year or so, I've been reading so much about the barefoot and minimalist movement. One consistent thing that crops up in both camps as well as even the traditional running shoe camp is that the traditional 12mm to 13mm drop from heel to toe may be contributing to (if not promoting) heel striking which over time can spur on several running related injuries. But, if you're like me and have some foot issues, barefoot is not an option. Even the minimalist shoes (for me) tend to only work for moderate length runs.

Recently I've been dealing with two dropped metatarsals in each foot which has caused the second toe on each foot (the one beside the big toe) to hurt. I feared one may even have a stress fracture. Luckily that wasn't the case. Here comes the quandary. My minimalist shoes helped relieve the pressure on the ball of my foot, but prompted other issues on long runs. My more traditional shoes provides the needed support on the long runs, but put me up on my heels causing more stress on the balls of my feet.

So, what's a biomechanically challenged runner supposed to do? I had been thinking for several months, "Why can't you just lower the heel keeping the integrity and original support provided in a traditional running shoe? Why do only minimalist shoes get the lower heel?" Well, I think Saucony had a spy planted in my head, because I'm happy to announce that they're launching a new line of shoes with my thinking as the basis for the shoe. Okay, well, it was their thinking. :-)

Their new 8mm line is actually taking existing shoes (the Progrid Guide 5, the Powergrid Hurricane 14, the Powergrid Triumph 9) and reducing the height of the heel-to-toe offset from the average 12mm to 8mm. This is awesome news! Now it will be easier for you to land further midfoot, striking with less impact, giving you greater stability and control.

This lower heel will provide for great alignment. At 8mm your ankles, calves, knees, quads, and hamstrings are in better alignment and are better able to absorb the impact of the road. Also, just the fact that you'll be able to  have more of a midfoot landing will allow you to work with the road, not against it, creating less impact.

The lower heel will also provide great suspension. The new alignment puts you in a more spring-like position, and works with you body's natural ability to coil and rebound.

Better control, alignment and suspension spells greater propulsion allowing you to run stronger and longer.

Saucony is sending me a pair of the 8mm Powergrid Triumph 9. My running shoe of choice is the traditional version of the Triumph so, I'm very excited to see how a shoe I already love will work with a lower heel-to-toe offset.

So, stay tuned! As soon as I've received the shoes and put in several good runs of different distances and intensities, I'll be posting my review. I'll also be giving away a pair of shoes from the new Saucony 8mm line.

It's so cool when your wishes come true!

Running Form: A Work in Progress

A couple of years ago I purchased a copy of Danny Dreyer's book, Chi Running, and that was the first time I really began thinking more about the mind-body connection of running as well as proper alignment of your body when running. I began implementing many of the key components of Chi Running in my own running and found them to be very helpful.

Over the years, my copy of Chi Running has become a bit tattered. I've referred to it often and even more so now that I'm training/coaching runners. I even traveled to Asheville, NC to interview Danny for the Blog.

Recently, Danny informed me of a study being done at UNC-Chapel Hill by MAJ Don Goss on the biomechanics of running particularly Chi running. So I eagerly contacted Don and set up an appointment. So glad I did, because it was quite the adventure and the result was quite the eye opener. My running stride has gone from that of a heel striker to more of a mid-foot (flat foot) strike, which Chi Running advocates as a more biomechanically efficient from of running. I've also worked hard on pulling in my stride and shooting for more of a foot landing under the center of my body. This enables you to work with the oncoming pavement rather than against it. It allows for more of a push than a push-then-pull that heel striking promotes. It also requires less muscle activation, so it should take you longer to fatigue.

So, how did I do? Well, the test was on a rather odd treadmill. It has two belts...one for each foot. It was rather awkward to run on. At first I ran with my feet on separate belts and then at one point both feet on the left and then both feet on the right belt. It's a rather narrow belt and was hard to keep my balance. Okay, sounds like I'm making excuses, but it was rather "unnatural" to run on. On top of that I' was wrapped in ace bandages at the waist, thighs, and calves. Probes were attached to the bandages as well as my feet. Don explained that these were sensors that the computer would read and then be able to analyze my stride and foot strike.

The outcome of the test was that I'm not exactly the poster child for Chi Running when I run at a faster pace. I tend to revert back somewhat to being a heel striker. Not as severe as I once was, but the videos below do reveal that I tend to land more on the back of my foot (particularly the right foot) than landing midfoot as I do when I'm running at a more moderate pace. I would like to have some one video tape me running outside to compare, because of the odd belt set up of the treadmill and the balance issues I felt, I really never felt able to get much of lean going during the test. So, like I said earlier, not making excuses just now curious what I look like running faster on the open road. The video shows what it shows, and that's good. Just means I have more work to do. While my test may not be able to be included as an authentic Chi Runner, I learned a lot and now know what I need to focus on.

Below you can see me running with all the probes in place. I'm running on just on of the belts in the video (the left-side belt).



The video below is the computer's interpretation of my running form. I kind of felt like I was in a Disney Pixar production. LOL!

Upper-Body Workout for Runners

Friday's post talked about the importance of a strong upper body for runners, especially as we age. The post gave a workout for the core and today I have a workout for the upper-body (arms, chest, and back).

As a runner, the focus of the upper-body workout should be to gain muscular endurance. So, go with lighter weights and higher repetitions. 10lbs to 15lbs dumbbells are sufficient for this workout. You can also use light or medium resistance bands or resistance tubes instead of dumbbells.

The workout consists of a 7-exercise circuit. Do each exercise (10-15 reps) one right after the other without taking a break. Once you've completed all 7 exercises, take a 1- to 2-minute rest; then repeat the circuit a second time. If you're new to upper-body exercises, then begin with 10 repetitions. Each day add an additional rep until you get to 15 repetitions. Also, if upper-body exercise is new to you, begin with one cycle of the circuit for the first week. During Week 2, complete two cycles of the circuit. If you're advanced, try three cycles of the circuit.

It's fine to pair the upper-body circuit with the core workout on the same day. Try doing the core workout in the morning and the upper-body circuit in the evening. You can also rotate days. For example you could do the upper-body workout on M,W,F and do the core workout on T,TH,S. The great thing about circuit workouts is that they're quick. You'll have a strong core and upper body before you know it and you'll start to see the benefits in your long runs too!

Running Strong As You Age

I hear it all the time...."I'm just not running like I used to." It's a given. We all age and as we age the activities we do may change and the ones we stick with doing may not have the same intensity as they once did, but there's a lot that one can do to keep that intensity alive as long as possible. Actually a lot longer than you might think.

I'm 45 and silly me thought that as I got older, the competition would begin to wane. Oh contraire! The exact opposite is happening. I used to place in the top three in my age group quite frequently at local races, but that's getting harder and harder to do. Once I moved into the 45-49-year-old bracket, the competition got a lot tougher. There are a lot of fast runners in their 40s, 50s and 60s.

What's the key? Well, the other day, a client of mine mentioned how surprised he was to learn how muscle-specific different sports can be. He's a runner in his 50s and he's a really good runner. He's coming to me to improve his upper body and core strength and endurance. He is right, different sports can be pretty muscle-specific. It's not until you try a different sport or do some general fitness training that your realize maybe you're not in as good a shape (overall) as you thought.

Soccer is probably one of the best sports for full-body conditioning. You're using just about every muscle in your body as well as moving your body through the three different planes of movement--frontal (lateral movements), sagittal (forward movment like running), and transverse (rotation and twisting). It also involves a great deal of cardio from the constant moving around and running involved in the sport.

Runners tend to think it's all about their lungs and their legs and while those are major aspects of running, that's not all there is to running. A strong core and upper body is also needed to ensure powerful movement in the legs and in maintaining good running form. Youngsters in their 20s and early 30s tend to be involved in multiple activities--golf, tennis, soccer, softball, Frisbee football, volleyball, working out at the gym, etc. Because of this variety of activity, the upper body gets a good workout without the individual realizing they're strengtheing their upper body and core. Then somewhere in our late 30s, 40s and 50s, due to work, family, just life in general, many of the activities fall by the wayside. Somehow many manage to hang-on to running. Maybe it's because we can fit it in whenever. Maybe it keeps us sane. Maybe it's because it's cheap. But, over the years, that core and upper body fitness begin to wane. Don't use it; you lose it. Probably wasn't that obvious because as runners we tend to be lean. But lean doesn't always mean fit.

A runner needs muscular endurance in the upper body and core just as much as in their legs. You're swinging your arms just as much as your legs are moving forward. There's no resistance to your arm movement other than some air, but they're still moving. If your upper body doesn't have muscular endurance then a domino effect can begin to happen. First the arms fatigue causing you to round your shoulders and slump. This puts more stress on your core. If your core is not strong, then it will begin to fatigue as well, causing even further decline of your running form. By now your legs are taking the full brunt of the domino effect. Not only has the core stopped providing a strong support and power system for the legs, now the legs are having to deal with poor running form and soon fatigue will consume the legs as well. What's that I see? Could it be? Yep! The dreaded WALL! You're about to smack right into it.

Not only can you hit that dreaded wall, you can begin to suffer from injuries like calf pulls or strains, issues with your Achilles heel, IT band problems, pulled hamstrings, muscle cramps...the list goes on. Sound familiar? Are you beginning to have issues in your legs that you never experienced when you were younger? Could be specific to your legs, but it could very well be related to something higher up--a weak core and/or upper body.

So, what's an older runner to do? Invest a little money in an exercise mat, a medicine ball (or a set of dumbbells or weight plates) and work that core! Whatever the resistance form you choose, it doesn't need to be very heavy. An 8lbs, 10lbs, or 12lbs medball will do fine. 10lb, 15lb, or 20lb dumbbells will work nicely too. Use the core workout and your new toys to work that core. If you don't have a medball most of the exercises can be done with just body weight, a dumbbell, or a weight plate). Do the workout 2 or 3 times a week and you'll be well on your way to a much stronger mid-section. Check back in with the blog on Sunday for an upper body workout for runners.

Note: Remember, if you have any upper-body health-related issue or this is the first time you've attempted an upper body workout, it's recommended that you check in with your doctor first to get his/her approval.

Confused Then Amused

Today I attended a seminar on supplemental training to use when coaching triathletes. The seminar was divided into three parts Yoga, Core/Strength Training, and Running Drills. The sessions were great, especially the yoga session presented by Sage Rountree. But, the last part of the seminar that focused on running left me a little confused at first and then a little amused.

Remember the high waisted jeans with the tight ankles, poofy legs, and zippered pockets of the late 80's and early 90's? Then not long after, the waist seemed to drop below the naughty level for girls while entire boxer-clad bottoms began appearing on the boy's side. I'll never forget the time my little girl told me she saw her teacher's thong when she bent over! I'm hoping that since the older guy that auditioned on American Idol sang his "Pants on the ground. Pants on the ground. Looking like a fool with your pants on the ground." that maybe the tide will turn and maybe just maybe the new fad will be to wear your pants on your hips.

That little rant was to make the point that things come and go. That's kind of the feeling I was getting during the last part of the seminar today. The running instructor was trying to tell us that the newer forms of running (Chi Running, the POSE method, barefoot running, or any method that had "regular runners" trying to run with shorter strides and a mid- to forefoot strike) weren't for everyone and might do more harm than good. He continued to explain that the shorter stride and mid- to forefoot strike was really only accomplished by the fastest elite runners.

At first I was confused, because what I was hearing was contrary to all my recent learning. Then I was amused. Personally, I think the instructor just doesn't like the newer techniques. He seemed a little old school. Don't get me wrong. I respect "old school." But, I believe there's room for newer schools of thought too. I had to dig deep, but what I was eventually able to take away from his session was "If it ain't broke, don't fix it." Now that I can relate to. I'm of the belief that if you like something and it works for you and you're not having injury after injury, then go with it. Some of the best runners (Joan Benoit, Bill Rogers, Paula Radcliffe) have unconventional running gaits. Joan Benoit actually has a forefoot landing on one foot and heel strikes on the other. Go figure. Should someone have tried to "fix" her gait? Why? It worked for her and she's a living running legend!

If barefoot or minimalist-shoe running works for you, heck, then break out those tootsies and hit the road. If shorter strides and forefoot landings work for you, then get those legs of yours spinning like the Roadrunner (Beep! Beep!) and make some dust! If running with a 50lb log on your back is your thing (yes, there's a guy that runs like that in my town), then by all means be the best Brawny Man you can be.

The thing to keep in mind is, "Is my method working?" If you have a really long stride and you heel strike, and you're having a lot of heel or lower leg problems, then you probably need to shorten your stride, or try more of a mid foot plant, or try a different shoe or no shoes. If a shorter stride is causing calf issues, then try lengthening your stride a tad. If that 50lb log is causing back problems, ditch the log. We're all different. What works for one may not work for another. Sometimes it takes trial-and-error to find what works best for you.

My buddy Josh, had chronic ITB problems. He finally ditched the shoes and became a barefoot runner and hasn't had that injury since (almost frostbitten toes, yes. ITB problems, no).