Runners Stride

**justaguy87337** · January 31st, 2008, 11:24 AM

I am having a problem on the treadmill. It seems that I am "slapping" my foot down on it when I am running causing me to have shin splints. Is this caused by a too short of stride or am I not lifting my knees high enough? I don't have this problem when I run outside (that I know of), it sounds like I am stomping down. I am a regular weightlifter and am gearing up to run a marathon with my sister in June. Maybe my calf muscles need more stretching? Any ideas to help impove the situation?

**falconfootball** · January 31st, 2008, 01:07 PM

try some form running drills. Concentrate on dorsaflexion (keeping the toes point up, causing you to to run from heel to toe) High knees, A skips, B skips, ect.

This will improve your running technique, reduce injury, and increase stamina by not wasting energy

**wil** · January 31st, 2008, 01:52 PM

Sheesh!!! When someone asks the best way to avoid shin splints on the treadmill, and people respond with "concentrate on dorsaflexion"....it's kind of like ok I knew that. I had meant, any REALLY GOOD ways of avoiding shin splints...anyway, I cant force people into being articulate or like myself.

Sorry dudes. I just couldn't resist.

**wildstang** · January 31st, 2008, 02:15 PM

i have a similar problem when running a slower paced jog with the wife (her pace) it kills my shins. ive had to concentrate and make sure i used the right running form. on the other hand when i run by myself i dont have that problem because im going my own pace.

senormaxx · January 31st, 2008, 04:20 PM

do some sprint intervals, and keep your head level during the sprint. Only one way to do it......see what happens

**RunningMan27** · January 31st, 2008, 04:21 PM

Running efficiently has everything to do with technique. Like what Falconfootball said...running with heel to toe so your foot gets a nice roll while contacting the ground helps reduce the impact to your feet, ankles, knees, etc,...

As a soccer coach I work with younger players (ages 8-15) who run with some "whacky" techniques and as a result they are slower than they could be and also seem to have more foot, ankle, and knee pains than players who run the right way. The way I have worked to correct their running starts with the heel to toe roll and then I also make sure the timing of their legs and arms are in rhythm...this helps them bounce off each foot more effectively as the other foot starts coming into contact with the ground so they remain at a constant speed and reduce clomping their feet. Timing the arms allows my players to focus on when they need to contact the ground...if the left foot is contacting with the heel the right arm should be finished going forward as the roll to the toe continues the left arm should start moving forward as the right heel nears the ground, etc...

It is harder than I thought to put into writing...

I think treadmills can sometimes takeaway from that arm / leg rhythm because we are sometimes holding the bars instead of swinging our arms.