legs hold me back, not lungs

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You'll figure things out.

You lack a basic understanding oh physiology. Let me help you.

The lungs and the legs don't operate independently from each other. A lack of blood flow and oxygen to your legs can make your legs feel tired or sore or numb or weak. Oxygen is a key component in the ability of your muscles to use energy.

Your shin splits are a completely separate issue altogether.

Your mileage increase plan looks decent, but you'd probably be better off taking another easy week after your 2nd 35 before making the push to 40.

There're certainly a lot more for this than just your legs. Mileage looks fine and would recommend talking with your coach regarding that. I do recommend doing exercises that help with what you have been dealing with. Since it is your shins I recommend doing calf raises, band exercises, doing the alphabet with your feet, ect. If there is a trainer available at your school I also recommend speaking with them.

Most of what you wrote here, former D1, is either simplistic or incorrect.

Read "Is the Lung Built for Exercise" JA Dempsey then follow the research line

forward in time up to the present. This is not really a question of independence or dependence lungs vs legs; more importantly, many structural/functional issues can limit performance aside from oxygen delivery and this is what this young runner is noticing and asking LR about. What this kid is describing is a basic physiological reality for many undertrained endurance athletes.

dsrunner wrote:

Most of what you wrote here, former D1, is either simplistic or incorrect.

Read "Is the Lung Built for Exercise" JA Dempsey then follow the research line

forward in time up to the present. This is not really a question of independence or dependence lungs vs legs; more importantly, many structural/functional issues can limit performance aside from oxygen delivery and this is what this young runner is noticing and asking LR about. What this kid is describing is a basic physiological reality for many undertrained endurance athletes.

First, yes, my response was simplistic because this is a message board and not an academic journal.

Second, you state that there are many other factors that can limit performance aside from oxygen delivery, without actually supporting your statement that I am "incorrect".

So, which is it? Is oxygen delivery and your legs functioning properly dependent on each other or not? The obvious answer is yes.

Whether there are or can be a myriad of other factors that can limit performance, well sure and that much is obvious. But the initial premise of OP's post, that it's "either or" the lungs or the legs, is incorrect, and that it is too early to rule out lung and oxygen delivery as a cause.

So, what should i do? build a bigger base as i first planned or something else? perhaps a particular workout or something?

Do ancillary non-running exercises that get your legs stronger. /thread

1) Don't increase mileage more than 3 weeks in a row, and with the shin splint recovery, I would do just 2 weeks at a time, then step back then go back up again.

2) Are you replacing your shoes often enough? This is one of the biggest causes of shin splints -- not replacing the shoes often enough.

3) Do you have the right shoes?

4) Do you need some inserts?

tiredlegs wrote:

So, what should i do? build a bigger base as i first planned or something else? perhaps a particular workout or something?

Well, first, running more is going to cause natural adaptations in your legs to build them stronger, and also strengthen your heart and lungs, which will increase blood and oxygen delivery to your legs, which will help further.

Now onto your shin splints and the other causes of your legs holding you back.

Form: A video of you running would be most helpful as we can try to identify what is wrong with your form. Watching a "form" video online can be helpful, but can really mess you up if you do them wrong, so I would advise you stay away from those unless you have a knowledgeable and experienced former elite athlete or high-level coach to correct your form.

Also, try to do some of the drills below. These will not only help you eventually develop good form, but also strengthen your legs.

The bounding (leaping) exercises will be especially helpful for you.

Make sure you are warming up properly. Do light stretching before your workout, and save the full stretching routine for after your run.

Leg Strength:

1) Incorporate some short hill sprints into your routine (8 seconds or so) at 85% or so of maximum speed.

2) Do weights, primarily quads and hamstrings. Shoot for whatever weight you can do 12-15 reps for 3 sets.

Some additional tips:

3) Get new shoes if they are worn out (every 300 miles or so)

4) Lose weight if you are overweight.

5) Get compression calf sleeves and wear them for 2-3 hours after a run. It will help with shin splints

6) Ice your shins after you are done running. If no ice or if that is inconvenient, hop into the shower and spray cold water on them for 10 minutes after your shower.

wow thanks a lot for all this info dude.

I already do drills and lift. I'm 5'8 and 130-135lbs so not overweight.

I should change my shoes because they've got like 400miles or so. Any recommended one?

The most remarkable thing about my form is that i lean back when running fast but i'm trying to correct it. I dont overstride and land mainly midfoot. I think the cause of the shin splints is probably the worn out shoes and running in hard surfaces

Leaning back is awful. I don't think you "need" to have a forward lean, but you should get rid of the leaning back. That could result in hip injuries and probably means you're not properly activating your glutes as you're running. Your hips need to be forward and squarely underneath your torso. Your upper-body needs to be stretched and extended and supported by your core muscles. Make sure you're not arching your lower-back or pushing your shoulders back. Up and forward is the way.

To reiterate: set the hip/pelvis forward first. Lock it in. Then extend the upperbody up and flex your abs, lower abs and rib muscles. Get used to that feeling. That's how you need to run (obviously unflexing the muscles as you breath).

Add the forward lean once you have the above done and dusted (will take several weeks or even months to get there).