Sri Chinmoy AC UK Resources

Sri Chinmoy's writings on Sport & Spirituality

Sri Chinmoy and the concept of Self-Transcendence

Tarit's Tips - Marathon and Half Marathon Training

Multiday Running - an interview with Abichal

Prachar's Marathon Schedules - the Australian approach!

7 Steps to a Successful Marathon - legendary article by Arpan

Sri Chinmoy AC - Ongkar's article on our early years

Sri Chinmoy Marathon Team articles - more articles

Shin splint is a very common injury among ultra runners. At the beginning it may be only recognizable through pain and a slight red spot, mostly starting from the ankle and moving slowly up the shin-bone. However, as it develops the intensity of the pain as well as the coloring increases. In an advanced state also a swelling of the area arises.

In my running career I myself had the pleasure to enjoy a shin splint twice. Especially at a multi-day race, you have to react quickly once you detect the first signs, otherwise there will be no next running day: very soon, the skin gets irritated, separates further from the bone and fluid enters between bone and skin. Then the bone is unprotected and a exhaustion fracture can take place.

The following measures have proved to be good for me and many friends of mine.

Changing your running style If the irritation is still very new, start immediately to change the running style, so as to change the stress on the foot. In every case, shin splints are connected to an overload of the shin-bone muscle.
Implement backward walking Walking backwards from time to time stretches the shin-bone muscle and helps to relax the stressed muscle.
Bioplasma A combination of "Schüssler" salts, that contain important information for the cells.
White cabbage Now you will probably smile, but many people swear by white cabbage to prevent inflammations. It can be eaten or also be applied directly on the affected area. To apply on the area, take one or two leaves of the white cabbage and flatten them (A rolling pin is good if you have it, to help the cells break up a bit), then you place the leaves on the spot and bandage it. Change the leaves every 6 hours. When I had a shin splint during a 3100 mile race, I put this method successfully to work and after 4 days I could run normally again.
One possible way to tape the shins

Taping If the shin splint gets worse, it is advisable to tape it, so that the ankle will be limited in its movement and the stress will be reduced.
Inflammation inhibiting lotions
Massage the liquid out If there is already an accumulation of liquid, then it must be massaged out regularly, or the skin cannot grow on the bone.
Socks The band of the socks should not be to narrow, otherwise the liquid can stall.andage/tape

View full article »

Here is a suggested checklist for an ultra race - This is of course not a complete list, but a selection of helpful items. The links below go to suggested pages on Amazon (this is where we ordered them and as such it might be helpful to you)

Helpers - as a rule of thumb, a good helper can save you anywhere from 2 to 4 miles every day during a multi day race. If you are starting for the first time, it is definitely wise to get helpers who have either done multidays before, or have proved themselves in helping others.
Phone + charger: If you are doing a longer multiday, talking to your friends and family is a really good way to keep you cheered up. If you are travelling abroad, make sure you dont skimp on the phone plan, and that it is sufficient to let you call whoever you need to call, even if it is half way around the world.
Money
Earplugs You may be sharing your sleeping quarters, and earplugs can be of great help if your neighbour is snoring
Sun lotion If you are exposed to the sun the whole day, you need a proper protection factor, factor 30 or higher. For longer multidays, .
Caps to deal with different weather. At least two caps for change and if the sun is beating down all day, it is advisable to have also a cap with neck protection, as the neck is predestined to get over exposed to the sun and here many important nerves run through. Those who get a sunstroke know that you barely can stand on your own feet, let alone run well. You feel a sunstroke even the following day. One such hat can be found here.
Clothing: The amount of trousers, socks, t-shirts etc depends of course on the length of the race.
- For a 6 day race I would recommend six trousers, 12 t-shirts, two rain jackets, 12 pairs of socks and three pair running shoes.
- For a 3100 Mile race, compression shorts which might help for chafing
Orthopaedic Inserts: It may happen that the long arch drops after days of running. Therefore it's good to have a support for the middle part of the foot or for the front arch. It's advisable to test the inlays in the training to avoid pressure points in the race. Personally I cannot use inserts, because I get blisters in the front arch, therefore I use metatarsal pillows, which I can stick in the shoe and support the long arch.
Rainclothes and umbrella: An umbrella can be of true help in case of heavy rain. Best to have both a small and bigger umbrella.
Sunglasses
Mp3 player/ipod - it is good to have more than one, and keep the other one charged.
Supplements and medicines: As you do more races, you will find out what works for you. It is also very useful to test supplements in training. I found out that the following food supplements are important for me.
- Iron, Magnesium, Calcium and a multivitamin compound with a big dose of vitamin C - these supplements should be as much as possible from natural origins.
- I would like also to point out Arnika in homeopathic form. In grade D4 or also C30 it helps to relax the muscles during running, and is also helpful to reduce swellings in the legs. If you sprain your ankle, Arnika is the best choice.
Lotions: Vaseline is good as ointment for friction areas, once these areas are irritated Vaseline must be avoided. There you should use a calendula lotion to alleviate the irritation, a true blessing with healing effects. Horsebalm for the foot are a true refreshment and the feet are pleasantly fresh.
Toilet Articles and Towels
Powder for feet
Medical items - paper tape, surgical tape, hydrogen peroxide or other disinfectant, toenail cutting kit, moleskin squares, epsom salts, magnesium spray, metatarsal pads, massage oil, zinc oxide cream for rashes.
Scissors and duct tape - something always needs cutting or putting together!