Long distance vs short sprint

Question
QUESTION: hi,
Recently i've been getting better in my long distance running, yet i've noticed that ive become slower in my sprints? I havn't timed myself, but i just feel as though i am getting slower.

also, recently i started getting a pain around my shins, i first got it when i played basketball with in proper, school shoes. and i've had it for a few days now. it hurts when i put pressure on my leg. its nothing really serious. only when running. i stretched the front leg muscle, then the pain when towards my lower calve. What should i do?

Thanks for your help
Regards
Jeff

ANSWER: Hi Jeff
You have shin splints which is quite common from time to time,but mostly in individuals who are just starting out.These are not serious and can be brought under control with ice as often as you can and after every workout.Your body will adjust in time so be patience Jeff.If you have other questions just get in touch.

All the best

John


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

QUESTION: Hi again,
the pain ranges from the front of my shins to the lower part of my calves. could it be a muscle problem? I recently had tight muscles on my back which was giving me pain. I went to the physio, and they gave me some stretches to do, for the calves and glutes. i didnt do the calve stretches for long could this be the problem. I am going to see the physio on monday anyway. Could it be a muscle problem, if i did have shin splits would i still be able to walk, and how long will it take to heal?

Also about sprinting. I play rugby, i need to be able to be a good long distant runner aswell as sprint short distances. what sort of excercises and drills are good for this? I do long distance joggin, but what can improve my sprints.

Thanks for the help
Regards
Jeff

Answer
Hi Jeff
Shin splints show up on the frontal and the inner lower close to the upper part of ankle.Is that where you feel it?I really think it is shin splints you can walk and run depending on severity.Your rugby training should reflect your actual specific work which is just stopping going and accelerating at different rates of speed.You want to do short and medium interval work simulating real action on the field by time with short and medium recovery.The other workout which will help is hill repeats at aprox 15 to 20% grade for about 25 to 50 meters a couple times a week working up to  20 reps.You want a good 2 days between both workouts because if you don't get a good recovery your going to get injured.I would not do these until you clear up your present situation.You can stay fit with some good workouts on a stationary bike.

All the best Jeff

John