Page Loading... please wait!

This message not going away?
Ensure Javascript is on and click the box
Aug 22, 2018 - 01:06 AM  

Fully Customized Plan


Who's Online

There are 55 unlogged users and 0 registered users online.

You can log-in or register for a user account here.

Mailing List

Regular advice on running and RunCoach

E-mail address

Search Site

Past Articles

Older articles

RunCoach FAQs (frequently-asked questions)

Category: Main -> Injuries



Shin Splints

Firstly I am not a doctor and would advise you to get an expert opinion. I would always advise an Xray in situations like this when the pain doesn't go away just to discount the stress fracture possibility.

Shin splints are quite common and painful.

You may like to look at one of the many medical sites on the net. There are several which deal with Shin Splints. Examples are:

Normal remedies would suggest that you stop what is causing them! If this is not possible then in addition to ice and massage you might try stregthening the muscles around the leg, increasing flexibility, getting orthotics(inserts), and shortening your stride.

You might also want to look into leg length differences and avoiding avoid banked or hard surfaces (do speedwork on grass).

Medically there are several possible causes of shin splints. With a new runner the most common cause is "anterior compartment syndrome". This will usually improve after your leg muscles strengthen. To identify the exact cause it is best to see a doctor who can provide specific preventative measures.

Also orthotics may help if you have any biomechanical imbalances.

Back to top
What is the Orthostatic Stress Test?

The Orthostatic Stress Test is a widely used test for overtraining. There have been several variations (eg Schellong, Rusko, Polar, HUT etc) but all have the same basic format of varying the bodies orientation btween horizontal and vertical and measuring pulse.

The main thing is keeping to the time limits and agreed protocols for each method. The polar method is particular targetted at HR monitors. Here is a pointer to one of their articles.

Here is a pointer to a general article on the Rusko version

Here are a couple of regimes for performing the test which are similar to the RunCoach protocol.

As with many of these things there is individual variation and you should become familiar with your own responses.

Back to top



 Log in Problems?
 New User? Sign Up!


What is your favorite interval(speed) session?

  • Short repeats - 30s-2min, with a break/jog between
  • Long repeats - 3-10min, with a break/jog between
  • Pyramid - start short, build long end short
  • Staircase - either short to long or long to short
  • Fartlek - I vary times I run fast on how I feel
  • Intervals!? - running fast is for races
  • What are intervals?
  • I have trouble running much less going fast!
  • Other type of speed session

[ Results | Polls ]

Votes: 47


"I meant to let you know, since using your amazing program religiously. I have now run 88min for a half (2 min PB), 3:13 for a marathon (17 min PB) 40:40 for 10k (2 min PB)"  DT - South Africa

"My girlfriend and I are both really benefiting from using RunCoach -- I'm running consistently for the first time in many years, and the program's been great." EO - Boston, MA

"you are doing a great service for coaches and athletes, I admire your foresight and knowledge. My top marathoner is going to Manchester, I will be with him thanks to ASA. Medal I hope. Best 10km this week 28.12"  DS - South Africa

"I love your software! I have tried other programs and none matches up to RunCoach." JF - Oak Park, IL

"Thanks for the great program." MC - Needham, MA

"I am using RunCoach now for a couple of years although I am not racing but at least it helped improve fitness and lose those kilos overweight I had. I'll stick to your RunCoach forever." AT - Luxembourg

"I just wanted to say how much I am enjoying RunCoach this running season. .... Thanks again. The latest update is suburb and running smoothly... like me!" JM - Canada

"just a short thank you for your very good programme, with its help I just finished my third marathon. This time I have really improved and reached 3h40m. I can assure you that your plan is a fantastic tool and it gets you rolling. " DB - Czech Republic

All logos and trademarks in this site are property of their respective owner. The comments are property of their posters, all the rest 2008 by Online Sports Coaching
This web site was made with PostNuke, a web portal system written in PHP. PostNuke is Free Software released under the GNU/GPL license.
You can syndicate our news using the file backend.php