A&H

Fitness Help!

RegalRef

RegalRef

Politically Incorrect
After some thoughts, help and advice from colleagues please...

From the minute the season finished for me I've been working on my fitness - as I've suffered from shin splints I've stuck to cycling mainly and managed to get to 20 miles a ride 4 times a week.

Feeling the benefit...BUT....

Can't seem to run at all. Shins still hurt but blowing though my arse after about 3 mins.
As part of the referee academy I have to pass the level 4 fitness test 18th August, but performance wise that feels a mile away at the moment, while time wise it inches ever closer.

Anybody got any tips for a novice runner?

Really need some help!!
 
The Referee Store
Seen a doctor or Physio?

Go to your local track and see how you can get on. Just run for for 2 minutes with a minute rest six times if you can then let us know how you get on?
 
Get rid of the shin splits first.

Sports massage, swimming plus a great exercise tip I was given; alternative walking on your tip toes (30 steps) then on the balls of your feet (another 30). Do it whenever you have a free moment (around the kitchen waiting for the kettle to boil, around the office etc) worked a charm for me and shin splints have never come back.

Until you get rid of it, your running fitness is not going to improve. Pain will see to that.
 
Once you have dealt with the shin splints and yes I know they are painful and can flare up when you least want them to ... BUT rest and treatment as above can help, you can start some interval training.

This is probably the most effective at increasing your running fitness. You can use some or all of the following
  • do stepped exercises where you run for 4 minutes, walk/jog for 2, run for 3 minutes, walk/jog for 1 1/2, run for 2 minutes, walk/jog for 1, run for 1 minute, walk/jog for 30 seconds, then work your way back up to the 4 minute run before working your way back down
  • run for 2 minutes, walk/jog for 1 minute and repeat for a further 11/12 times
  • Start at the goal line and run to the edge of the goal area and back to your start point, then run to the edge of the penalty area and back to your start point, run to halfway and back to your start point, run to the opposite penalty area and back to your start point, run to the opposite goal line and back to your start point. Rest for 1-2 minutes, then repeat. Do 3 sets of 8
  • Then my least favourite, fartlek. Go on a football field, run one touchline, walk/jog the remaining 3, run one touchline and one goal line, walk/jog the other 2, run 2 touchlines and 1 goal line, walk the 2nd goal line, do a full lap. Take a 1-2 minute rest then repeat working down from a full circuit, then after another rest, work your way back up again.
For the first 3-4 sessions you will feel like giving up, but don't. If you feel like some variation, then run for 12 minutes, at your own pace, rest for 5 minutes, repeat the 12 minute run, 5 minute rest, then 12 minute run again.

It is important to stretch out the leg muscles afterwards and ensure you keep your fluid levels up as well. In 10 weeks I managed to go from being able to run for 2 minutes without stopping to completing more than 2,100m and I was 46 at the time.
 
Go and see a physio and get it dealt with. Shin splints are sometimes caused by your running style, an imbalance between your calves and shins, or both. You might just need to strengthen the calf or shin muscles, do some stretching or take complete rest. The longer you leave it, the less likely you are to be ready for your fitness test.
 
The best thing I ever did, was get the shin splints cleared up and then do the fitness part with the physio too.
Do NOT run on shin splints - TRUST ME! I failed last year's first fitness test because of it. Left myself 5 weeks to clear it all up.
Go and see a physio, get them to sort it for you and then do the fitness elements!
 
To follow on from the themes, if you are injured, sort out the injury before trying to increase your performance to pass the test in question.

Get a recommendation for a good sports physio, and also a running coach. These sorts of things are usually down to technique or TMTS (Too Much Too Soon!)
 
RegalRef said:
Dan - out of interest, what did the physio say caused it and change to fix it?
Click to expand...
Mine was overuse. Too many games, not enough break, not enough 'take care' actions.
Ice after every game (be it ice bath, or just frozen peas etc), compression leggings, full cool down stretch set. Nothing too drastic needed it changing!
 
Cycling can be really good for cardio but I reckon you need to throw in some longer rides. I can keep myself ticking over with 15 miles a day, but if I can get one 40 or 60 mile ride a week with hills then I notice a real difference. Then when running my legs get knackered way before I do.
 
@RegalRef Whatever you do DO NOT go spending money on a physio until you have a correct diagnosis, I made this mistake and had weeks and weeks of treatment at a cost of £35 a week I daren't add up what I spent. If the pain persists despite rest then you may not have shin splints but a stress fracture. I went to my Doctors and stamped my feet a bit (not literally as it was too painful) I had rested for 12 weeks closed season and the pain came straight back I was sent to a lower leg specialist and had scans,I had a stress fracture in my right leg and a stress response in my left which is basically the stage between a shin splint which is the muscle pulling away from the bone and a full on fracture. If left you can be left with a compound fracture. Ended up with an air cast boot on for 12 weeks. At such a early stage of your career you need to get it right now or risk messing things up down the line. I am in your academy and cancelled last years test, pulled out all together, it doesnt mean you cant join so don't worry about that. See how the next few weeks go and inbox me if you want, if you have to cancel then do it you have to do whats right for you.
 
In response to OP - the other thing which really helped - starting to wear calf guards. Genius things. Don't need them now but still use them for longer runs and games.
 
SM said:
In response to OP - the other thing which really helped - starting to wear calf guards. .
Click to expand...
Confused. Thought the primary use for those things was to protect the young cows in Wales when the sheep were all busy 'washing their hair' ? :)
 
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