Slowpoke

[Redfisher]

Hi guys. My name is Tom. I am trying to get into Florida Fish and Wildlife LE. I have the PT test comming up this summer. Took it last year and failed the run. I can rock the push-ups, sit-ups, vertical leap and swim, but cannot run. The minimum is 12:25 for 1.5 miles. I am not a runner. Short (5'7') and heavy (214lbs). I get shin splints running every day. Anybody out there have similar problems? How did you get over it? I'm 35yo and feel like I haven't done anything meaningful with my life and I REALLY want to get into LE. Any help would be greatly appreciated.

[jmac_52]

Welcome to RP from Louisiana. Nope, can't help you in the runnin' department. I'm old, got shin splints and no desire to try to run anymore. Besides, it's more fun to wait and surprise your prey...:D

[Sierra]

Welcome aboard, I think. ;) This thread actually belongs in physical fitness, but we'll work here.

You didn't say how far off the run you were, but I am assuming that it is quite a bit, based on your tone. The only way to really improve that is to keep running, unfortunately. A few recommendations.

A typical recommendation with shin splints is to stop running until they heal. If you have seen a doc, follow his advice. If you can't stop running, start running (jogging) on a treadmill for awhile. The treadmill will absorb some of the impact and lessen the damage on your legs, helping them to heal.

Another recommendation is to check your stretches. Make sure you stretch well before and after your runs. Make sure the stretches are actually working the areas you need done. If you have seen a physical therapist, ask them what good ones are. If you haven't or cannot afford to, perhaps checking with your local college physical education department may help.

Check your shoes. Simply because they cost a decent amount from Sears and are a name brand doesn't mean they are good for you. Make sure it is a running shoe, not a cross trainer. Get the right running shoe (trail or road) for the type of running you do. Trail has less give and more support for hills, mountains, etc (think cross country), while a road shoe has more cushion for running on streets and sidewalks.

If you can afford it, get fitted for your shoes at a good shoe store. I got the store recommendation from my physical therapist. They will ensure you get the right shoe by checking (and generally videotaping) your stride, pace, etc.


Finally, and you knew this was coming since you put it in your post, you likely need to work on your weight. 214 is too heavy for your height; you should be closer to 150-160. Now, it could be you are musclebound and that is the reason for the weight, but most Americans do not meet that standard. The less weight you carry, the less stress on your cardio and the less load your legs have to absorb the impact on. Which, in turn, helps with the shin splints.

Good luck.

[EJV]

My advice is,

let the splints heal. Get excellent shoes. Stay away from running on hard surfaces. A good stretch is to kneel down with your toes pointed behind you and stretch the muscles in front of the shin. Toe taps work for some people. If you can, do abduction and adduction leg exercises, light weight with high rep sets. As was already said, the less weight you pull around the less of a problem the splints should be and the better your run times ought to be. Stay away from calf exercises if you are doing them now.

This is advice that I have used and has worked for me. It comes from many sources to include coaches, physical therapists, trainers and a good friend who has trained and is now a team USA athlete.

[Redfisher]

Thanks guys. I found the Fitness portion after I made the post. I'll try all of that stuff. The run is 1.5miles And by the way muscle bound is not a term for me. I have a large frame, but I am not muscle bound. Shin splints are healed because I only run once a week. I "run" on an eliptical machine 5 days a week for up to 45 minutes a day to work on cardio. I forgot to also mention that I am healing from a sprained ankle too. It happened about 7 weeks ago and is still swollen. The Doc says it's ok to work on the eliptical and occasional running, but I am not getting any faster. Thanks again for the advice and I'll move this to fitness.

[Drew27k9]

Thread moved to Physical Fitness.

[RangeHunter]

Try finding a large grassy area to run. Stay off of the pavement for now. You will be amazed at the difference running on grass makes. To get your cardio up do some biking and swimming as well. This takes a lot of pressure off of your joints. Other than that, if need be just gut it out. You only have to take it once. Once you pass you can keep your cardio up in other ways.

[Sierra]

Thanks guys.

I "run" on an eliptical machine 5 days a week for up to 45 minutes a day to work on cardio. I forgot to also mention that I am healing from a sprained ankle too. It happened about 7 weeks ago and is still swollen. The Doc says it's ok to work on the eliptical and occasional running, but I am not getting any faster. Thanks again for the advice and I'll move this to fitness.

You're welcome. No suggestions for the sprained ankle. Have you increased the resistance and your speed on the elliptical? That is what I did to get a lot of my endurance.