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Rubber compound running tracks and sore shins-Michael Gillan long distance recovery specialist1Copyright 2009Michael Gillan-ultra marathon recovery specialisthttp://www.aching-legs-relief.com 
Do you run or train for long periods on the new rubber compound tracks?and get muscle fatigue?
Many events are being held at tracks designed for short term athletics meets-while giving theimpression of comfort, this, can turn into a long distance athlete’s nightmare.These high tech tracks are designed for short-term athletics; and not designed for long-term events.
Rubber tracks-
Some unwanted effects on rubber compound tracks
 
They can impart the feeling that you could go on them for days, but they gradually start to affect thebiomechanics or the way the athlete is moving.
 
Working at many ultra marathons over the years, I have found that race walkers on these tracks startto get into trouble at around the third hour onwards while runners go for up to six hours.They are harder on walkers than runners because the soft surface can cause a double or triple impactas the heel strikes the surface making the ankle unstable-this can contribute to heat forming in away that it does in a piece of plastic when it is bent backwards and forwardsHeat builds up in the foot and ankle, similarly to the way plastic can be broken by bending itbackwards and forwards along the break line builds up heat-over a long event this leads to sorenessand eventually may lead to shin splints.Runners do not have quite the same problem as walkers because the legs are bent slightly giving ashock absorbing effect, but when fatigue reduces them to walking, they can be subject to the sameproblems as the walker.
Track kickback
Track kickback is a relatively new problem for long distance people, and there is very little knownabout it-the track kicks back from the soft surface putting extra pressure on shins and back of legs.A rubber track is more difficult over the long term because
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It uses up more energy
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It gives more impact
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It gives extra heel spring that is not needed
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It can cause more fatigue when running on rubber compound tracks
 
Rubber compound running tracks and sore shins-Michael Gillan long distance recovery specialist2Copyright 2009Michael Gillan-ultra marathon recovery specialisthttp://www.aching-legs-relief.com 
Stored energy
Most people keep the body is upright picking the knees quite high when they run or if they are racewalking, bring their weight down on the tip of the heel-as the foot impacts the surface on the shock absorbing running shoe heel, it sinks through the rubber track compressing both together.The energy produced from the impact is stored in the compressed rubber and when it is released,converts into a dynamic movement putting extra pressure from the stored energy through the bodyadding extra stress on muscles and bones.The pressure sends a shock wave up the leg similar to the way a pebble thrown into a still poolradiates small waves from the center outwards-over a period of time, heat building up transfers tothe shin making it sore eventually ‘shin splints’ may develop.
Point of impact
When two impact absorbing materials meet in a dynamic way, the areas at the point of impactcollapse in on themselves until they reach maximum compression when they stop, having reachedimpact absorbing limits.Stopping suddenly at maximum compression causes jarring, sending shock waves up the legcreating soreness fatigue.Center of gravity in many runnersRunning profile of the average runner
height of stride height of stride height of stride
impact impact impact
1
st
impact 2
nd
impact Decompressing Neutral Toe in compressioncompressed spring out phase extra spring at lift off 
1.
 
First impact is the strike as both surfaces meet.2.
 
Both start to compress to limits3.
 
Second impact as the surface is compressed fully against the solid underneath surface.4.
 
Decompression-Both track and heel go back to their original shape5.
 
Neutral phase as weight is transferred to front of foot6.
 
Toe in and weight bearing compression7.
 
Decompression as the toe is lifted for next movement.
 
Rubber compound running tracks and sore shins-Michael Gillan long distance recovery specialist3Copyright 2009Michael Gillan-ultra marathon recovery specialisthttp://www.aching-legs-relief.com 
How to combat the problem?
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Discuss it with physical therapist/sports physician
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Change from the hi-tech running/walking shoes back to low tech with a more solid heel toreduce compression
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Feel the bottoms of the feet for heat build up (early sign of shin splints happening throughheat being created from friction-similar to plastic heating when being bent)
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Check both feet to feel for contrast If heat is felt-get them into a bucket of iced water to coolthe feet and pull heat out of the shin-this will also be hot from the conducted heat
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Try changing the gait from a high stepping gait to one with a lower profile to reduce impact(the flat footed runner or walker may have the advantage here)Use the World Run Recovery System to reduce muscle tightness and relieve some of thesorenessFor those with access to the Comfrey plantThe old time name for this plant is ‘bone knit’We took the plant leaves, and chopped them up until they formed a juicy paste-taking an old nylonstocking or pair of panty hose, it is filled with the paste and wrapped around the shin and held inplace with cling wrap filmThis juice from this poultice both helps to reduce any swelling and assists in healing
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