I was having a conversation with a friend this morning about picking up running speed. She is a fairly new runner and is currently struggling with shin splints. After talking, it was clear that she was trying to do too much too soon.

It's pretty common...particularly in a new runner. Patience is a virtue and, for a runner, patience means injury-free, pain-free running.

In my personal experience shin splits are usually caused by one of two things: 1.) worn out or improper running shoes, 2.) increasing speed and/or distance too fast.

Never increase your speed or distance (and never do both at the same time) more than 10 percent in a week. A slow, gradual build-up allows the body to adjust to the changes without placing large amounts of stress on the body.

Think of it this way...if you push just a little harder, your body learns to adapt, but if you push too hard, it just breaks down & quits on you. You want to challenge yourself, but make your goals attainable. Don't set the bar too high.

As for attaining speed -- it has to do with your stride. Find out why -- and how to get faster -- here.

P.S. A group of local runners do track workouts (speed training) every Tuesday at Central High School track. 5:30 p.m. Runners of any age, speed or skill are welcome!