running for 100m dash

Question
QUESTION: Hi,

I have always had trouble with shin splints. I run the  100m dash in track and I was wondering how I can still run but prevent shin splints. I am already working out for track but I dont want to  overdue it. Can you help me out? Does running on a gravel road have something to do with it? I live in the country so thats all I have to run on, and my school doesnt have a rubber track either. I have shin wraps, they help a little but not a lot. What type of shoes do I need? I have track spikes, but do I need a shoe specifically made for me? Or will track spikes work? Thank you for your time.

ANSWER: Ok, well I don't know about sprinting, but I do know about shin splints.

To run, and prevent shin splints you need to
-have the right shoe
         You mentioned that you have track spikes, but is that what you workout in every day? If it is, then that could be a huge part of the problem. I would recommend a running shoe probably not made specifically for you (that costs a lot of money), but for your type of foot. For instance, my feet go inwards (pronate) when I run, so I need stability shoes, your feet might do that, or they may overpronate.  Whatever it is, try to figure it out, and go to a running specialty store (it may cost more that normal running shoes, but it is worth the money to have good trainers) In fact, the only time you should be using your track spikes is when you are racing.

-fix it if it happens with RICE
         You also mentioned that you wear wraps on your shins, but that doesn't help a lot for you. There are other things to do. Try to RICE. Rest. Ice. Compress. Elevation. So, you shouldn't wait until it hurts horribly bad to run, try resting now (since I am assuming your track season is the same time as everyone else's, in the spring) you will have time to get back to training at your fitness level. If you really can't stop running, try easing up on it, go on shorter training runs, use less intensity, etc... Then you also need to ice. This is VERY important. Let me Repeat it again. YOU NEED TO ICE. It doesn't matter how you do it: ice bath, ice pack, freezing shower, whatever floats your boat. But it is VERY helpful. I have never been injured, but I have been near injured, so I know if I have any suspicious pain to ice it. Last year in track, I iced religiously. It WILL relieve your pain (it will hurt to get in there the first minute, I will warn you, if you do a  ice bucket).  Then you already compress it. Finally you need to elevate. I don't know if this really makes a difference, but it is part of an already amazing fixing solution, and it won't hurt you, so try it out and see if it makes any difference.

-run on different surfaces
         You mentioned that you run on gravel roads, but is there grass on the side of the roads? If there is, try to run on that sometimes, it is great for your shins, and knees, and is just a good thing for your body.

-STRETCH
         This is  HUGE thing. I personally KNOW stretching makes the difference from stiff and achy (foreboding injuries) to a little bit of soreness (which is ok). Specifically for the shins, you need to do sit and reach. (Make sure you point your toes away from you, it does more). Touch your toes. Also, there is one where you put your toes 3 or 4 inches up the  of the wall, and your heel 2 or 3 from the base (so it makes sort of a triangle, if you get the picture) and lean in (and to really get your shins on the last one, bend your knee on the leg with the foot against the wall).

Hope I helped!
Don't be afraid to ask more questions!
=)


---------- FOLLOW-UP ----------

QUESTION: Hey again,


When I run for training I just wear regular running/walking shoes. I only wear spikes on a track. Um.....how you told me to rest during this season before track starts in the spring, well I like to do running now to get in shape before track starts. If I dont I will be way out of it and cant keep up with everyone else. Plus I want to be faster and beat my schools record and the only way to do it is to start training. Thats what another expert told me on here. So about the RICE thing when you mean compress it, you mean to put it in a tub of cold water?

Ok, for running on the gravel roads all there is, is a ditch on the sides with tall weeds. There are fields out beyond that but I dont really want to get in a farmers field either. My dad has a 1/4 section of land that I could just run on. Its a pasture with cow trails I could follow. How does that sound? It has soft dirt. that might work. Well, thank you for your time again!!!!!!!!  

Answer
Ok, so the other expert said to start training now, I get that. I myself haven't taken off more than a week periods since the time I started running 4 years ago. However, I have taken off a week once when I was on the verge of shin splints. Also, you can really get in shape closer to it, our coach (for cross) has us run our season, take 2 weeks off (cough cough, don't really do that) and then start winter mileage. It is great that you want to stay in shape, but really, running so far away from season on something that could ruin your track season is just stupid (no offense). I am just saying to chill it down, and ease into something just to be careful so you don't aggravate it further.  (Oh, and if you really don't want to get out of shape, run just a LITTLE, and cross train with biking or core or something else, it'll keep you in shape).

No, for the rice I meant
Rest - already talked about that
Ice- yes that means to put in with cold water, but you also need ice or it won't help, or you can put an ice pack on your shins
Compress- what you are already doing with the shin wraps
Elevate-Put your feet up while you are sitting down

The cow trails would be good, try those.

Hope I helped! =)