Question: For a six-month period, I ran five to seven days per week until I developed pain in my shins (shin splints). I took 3 months off, started running again and my shins are killing me. What can I do?

        Answer: Running is great exercise but has a high rate of injury because of the repetitive nature of the activity. Shin splints are usually due to performing an activity too often without variation and without proper rest/recovery periods.

        When in a program that has you running so often, it is wise to vary your runs in terms of distance, time, terrain (hilly, flat etc.) and intensity.

        Be sure to get ample rest because any successful runner is aware of the fact that rest is as important as the activity.

        Be sure to warm up properly, wear quality shoes, and ice your shins down after every run.

        To be safe, I would consult with your doctor/physical therapist for some for some strengthening exercises for the problem area.

        Q: How often should I change my lifting routines to keep everything fresh? I only lift for basic fitness, what do you think?

        A: For basic fitness, you should change your routine every 4 to 12 weeks.

        Remember that nothing is written in stone, so no matter what number of periods you choose to use just try to use different exercises and philosophies to keep your body guessing. Keeping your body guessing forces it to constantly adapt to new exercise intensities, formats etc.

        For example, in one 4- to 12-week period use light weights and high repetitions, the next period moderate weight, different exercises, fewer repetitions and another period using even heavier weight and even fewer repetitions.

        Using variation will force your body into a constant adaptation phase which in turn yields better results.

        E-mail davpatania@aol.com.

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