Coaching super talented kid who can't run more than 15 mpw without injury.

Hi Calculo

Trying to strengthen your way out of shin splints is a perfect example of not letting them resolve. Like plantar fasciitis, shin splints can require years of gradual adaptations to fix. And like PF, everyone has their own different version of what worked with their sample of one, usually whatever palliative they were trying when it resolved on its own.

Start with a first principle that the body adapts specifically to real world stresses. The stress that causes shin splints is not the same stress involved in strengthening exercises.

For those who insist on overthinking it, form improvements are a likelier way to cure shin splints than strengthening. Prevention rather than mitigation of the stress.

0/10 troll attempt. How about you stop hiding behind your computer and posting erroneous bull@#$!& on this thread. Some of us are trying to contribute to meaningful conversation regarding the development of endurance athletes.

I forgot to mention in my previous post that circumcision during the teenage years also promotes mental toughness. In fact, stories ue to circulate about the Finns exposing themselves to various forms of genital mutilation during their Olympic builups. Prefontaine picked up on this after Munich.[/quote]

^I apologize for a couple typos in there.

Brian.

The coach of things wrote:

I coach an American born Kenyan whose family is from Minnesota. He is a huge talent... 2:00/4:30 in his first ever track season. Went on to run 1:54 the next year while suffering severe shin splints. We literally did nothing but pool workouts, one track session and a race.

He has grown a lot, from 5-8 to 6-3 in 2 years. Now his shin issues are on his other leg. If this kid could train he'd be unbelievable but he can't jog without pain.

Any suggestions how to approach his training?

I read the first page of this and so far no one recommended walking. Remember that walking is running slowed down. In addition he can do some backwards walking. Perhaps a walking and patient easy running program is the best way to start with him. You will have to add some short 80% VO2 Max sprints of perhaps 40 yards, running drills, and specific exercises that a good physical therapist recommends. Always have him do less than he thinks he can!

It is a good idea to visit several physical therapists/doctors until you find one who is a runner or who has had success working with runners.

ukathleticcoach wrote:

Efficiency you seem obsessed with the word! It's using different muscles in running compared to say cycling that makes the difference. Plyo increase strength

I'd go with the guy who said build a base and do some circuit training at the same time. Needs to be clear of injury do strength work while recovering + x train then start jogging base

Doing no easy miles and sprinting will finish him off

I would like to meet you in person. You write like a Caveman.

Thanks for all the good advice here. He just wants to run pain free and be able to train. He wants to run and have a good season. He wants to run in college. Everything decision we make is for long term. The hard part with HSers is we give them exercises, ice, rest regimens but getting them to follow it is something else. He does a lot of it but when discouragement kicks in he isn't as aggressive with it. The doctor calls it shin splints but from what he tells me it was the basic "if it hurts don't run on it and come back in a few weeks for a follow up."

The flair ups come and go. He's been to the doctors. They gave an X-Ray but insurance says an MRI is unnecessary. We have good trainer who is working with him.

We will try the exercises. He hasn't raced this season yet.

Ignore most of those "genetic predisposition" theories, but one thing is sure: if he lives in Minnesota and is dark skinned, and not taking vitamin D supplements, he is vitamin D deficient, as the sun is not strong enough to induce vitamin D synthesis in his skin most of the year. E.g. somali people living in Northern Europe have been found to have vitamin D levels below the detection limit, that is severe deficiency.

Vitamin D deficiency and insufficiency obviously make him prone to bone injuries but also muscle injuries, as vitamin D affects muscle strength and hypertrophy as well.

Bump.

Has anyone else heard of this circumcision stuff for runners? The testosterone benefit would make sense, but how does that help distance running?

What Numbers? wrote:

Bump.

Has anyone else heard of this circumcision stuff for runners? The testosterone benefit would make sense, but how does that help distance running?

Yup. It works. Also, a secret training technique that to my knowledge has never been shared before (sorry NOP) - you can stretch forskin with daily stretching. The significance: with dedication and perseverance you can stretch it enough to undergo multiple circumcisions and thereby double, triple, and, at least in one known case, quadruple the effects.

Bump.

I’m a HS runner looking to make the jump to the next level. I want to be recruited and run at a D1 school. Currently a senior but I’m not as good of an XC runner as I am on the track. I can’t handle much mileage, so this thread caught my attention. Most of my training involves 200s or 400s.

The advice about shin splints in the thread looks pretty helpful. Does anyone know more about the circumcision thing?

If different shoes or surface dosent work be can try nordic skiing while building strenght

4:37 Miler wrote:

Bump.

I’m a HS runner looking to make the jump to the next level. I want to be recruited and run at a D1 school. Currently a senior but I’m not as good of an XC runner as I am on the track. I can’t handle much mileage, so this thread caught my attention. Most of my training involves 200s or 400s.

The advice about shin splints in the thread looks pretty helpful. Does anyone know more about the circumcision thing?

You're going to need a lot more of a testosterone boost than a simple circumcision can provide if you're really a 4:37 miler. I would recommend reading up on the arousal curve, which states that physical stress can improve athletic performance, up to a point. See the link below for a peer-reviewed reference.

If you're serious about running at the Division I level, then you might need to bio-hack your adrenal glands into producing more aldosterone, a steroidal hormone. This will significantly improve your cardiovascular function and can be achieved by submitting your body to non-inflammatory injuries - without harming your running of course. I would recommend piercing both nipples, this should be enough to give you the hormonal boost that you'll need to run a sub 4:20 mile.

Best of luck in your athletic career.

- Don

Have him drink milk

Have him wear the Brooks Ravenna for all runs including speed workouts

Have him do glute exercises

Have him run slow on a soft surface to increase mileage

Bad Wigins wrote:

Trying to strengthen your way out of shin splints is a perfect example of not letting them resolve. Like plantar fasciitis, shin splints can require years of gradual adaptations to fix. And like PF, everyone has their own different version of what worked with their sample of one, usually whatever palliative they were trying when it resolved on its own.

Start with a first principle that the body adapts specifically to real world stresses. The stress that causes shin splints is not the same stress involved in strengthening exercises.

For those who insist on overthinking it, form improvements are a likelier way to cure shin splints than strengthening. Prevention rather than mitigation of the stress.

Shin splints are nothing at all like PF. They are beginner injuries that almost always go away without treatment and without significant time off. PF is an overuse injury that can afflict a runner at any level for years without proper treatment and extensive rest.

I didn't read all comments, but read the first page. Some terrible advice for most. Some decent.

You need to fix the problem. The shin strengthening or low mileage is all BS. He is running and there are issues with how he is running. Simple as that. It can be fixed.

Doc's and many others told me it couldn't be. Threw up their hands and just said to stop running. I was in the same boat...25 miles a week and I'm in massive shin pain on both legs. It was not until after college I looked at my shoes and my form.

The solution for me was going zero drops. It turned out that when I landed, the impact is going from my heel to my shins. This really helped. I also did some light barefoot running when things got sore. Any barefoot running and the pain went right away.

Give it a shot.

What Numbers? wrote:

Bump.

Has anyone else heard of this circumcision stuff for runners? The testosterone benefit would make sense, but how does that help distance running?

Josh Kimeto, who won the '76 (?) NCAA 5K for Washington State, was once asked why American distance runners weren't as good as their Kenyan counterparts. Kimeto was one of the less-reserved Kenyans, and he said, "American distance runners don't understand pain."

Queried as to how he could make that kind of statement, he said, "Pain is when you're 13 and the village elders take you out into the forest, lay your dick on a flat rock and pound the foreskin off with a sharp one. And you're not supposed to show that it hurts. That's pain."

2 hours per day of aquajogging.

Embrace one track session and one race weekly and stop destroying him with mileage.

Tuesday: 6x1 mile @ 5k-10k pace

Thursday: 16x400m @ mile pace

Saturday: 5 mile tempo, hard

no warmups, no cooldowns, will never get injured since he never exceeds 15 miles.

Change surface man, get him runnign most of his runs on softer surfaces and maybe get him in the gym abut for injury prevention. Minimise track work and get the man running ion the grass