Legs Wearing Out While Walking
Newby1974
Posts: 13 Member
When I hit the treadmill I feel pretty motivated. I've been walking and try to throw in some jogging. I can't seem to jog much more than about an eighth of a mile. Either way, jogging or just walking it's not my body or respiration. It's my legs, especially calves. They get really tense and it makes it very difficult to finish the mile. Usually I wrap it up at 3\4 mile, hit the weights, then walk another quarter to half mile before going home.
Any tips on what to do about my legs to get them to carry me further? It makes me hate that part of the workout and I know if I hate something I'm less inclined to do it even if it is good for me.
Thanks y'all!
Any tips on what to do about my legs to get them to carry me further? It makes me hate that part of the workout and I know if I hate something I'm less inclined to do it even if it is good for me.
Thanks y'all!
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Replies
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How long have you been doing this and what was your level of activity before this? What are your height weight age stats?
If you are new to these activities and/or significantly overweight, take it slow and gradual. You should be able to walk a brisk pace for 45-60 minutes before you begin jogging. Then follow a structured program like C25K.
I started out barely being able to walk 1/4 mile and eventually worked up to a 5k run. Also consider incorporating stretching or yoga afterwards. It's great that you're doing weights too. You could consider alternating treadmill and weight training days.
Have you been professionally fitted for running shoes with a gait analysis? Most running stores do this. The proper shoes can make a huge difference.1 -
Is walking new for you? Don't jog, just walk. You can do 3/4s of a mile, that is a start.
"It does not matter how slowly you go as long as you do not stop. Confucius "6 -
Do you warmup or stretch first?1
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Your calves are probably tight, which is very common. Try this calf stretch for 30 seconds every 1-2 hours, and before walking too. Use a reminder app if you forget to do it throughout the day.
Post an update in a few days.
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Cherimoose wrote: »Your calves are probably tight, which is very common. Try this calf stretch for 30 seconds every 1-2 hours, and before walking too. Use a reminder app if you forget to do it throughout the day.
Post an update in a few days.
Thank you. Appreciate the tip.0 -
L1zardQueen wrote: »Is walking new for you? Don't jog, just walk. You can do 3/4s of a mile, that is a start.
"It does not matter how slowly you go as long as you do not stop. Confucius "
Yes. Just lazy strolling around the neighborhood isn't a problem. But at the gym I move quick at the pace of 4 mph or jog at 5-6. It's my cardio time to get my fat burning blood moving for the weight lifting.1 -
L1zardQueen wrote: »Is walking new for you? Don't jog, just walk. You can do 3/4s of a mile, that is a start.
"It does not matter how slowly you go as long as you do not stop. Confucius "
Yes. Just lazy strolling around the neighborhood isn't a problem. But at the gym I move quick at the pace of 4 mph or jog at 5-6. It's my cardio time to get my fat burning blood moving for the weight lifting.
If you are having trouble at 4mph, then do 3mph and work on it until you can feel more comfortable. You will still burn calories walking at that pace.7 -
Do you change the incline of the treadmill?0
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There is no need to stretch. Stretching after the workout is important but before there is no need and not recommend because your muscles are cold. Warming up your body is important first.
I would say warmup first walking and do some 20-30 sec sprints. Or a min on a min off between walking and jogging.
As you train more your body will adapt and you can finish that mile. Honestly, i love hiit training better than long drawn out running and get better results. And studies have proven its actually better for you. Getting your heart pumping in small bursts.
I just think its more fun. Play with the incline, speed etc with songs. When the song is fast sprint. When the song is slower climb up a hill with increasing the incline. Or download some tabata songs.
If you have your heart set on starting to run get a couch to 5k app. This will slowly get you into running and do that 30 sec on 30’sec off then 1min on a 1min off.
Also check out your shoes. Are you wearing the right ones. Running? Are they new?
Best of luck to you.
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Strongfitmama100412 wrote: »I would say warmup first walking and do some 20-30 sec sprints. Or a min on a min off between walking and jogging...Also check out your shoes. Are you wearing the right ones. Running? Are they new?
OP if you're having problems with walking 3/4 of a mile, sprinting is not the best advice. It can lead to injury then you won't be walking at all. It is good advice to be professionally fitted for shoes at a running store. If you have the wrong shoes, getting the right ones may be the answer. Assuming it isn't just the shoes, as others have said, walk at a pace that allows you to comfortably start getting the mileage in. Once you are able to walk as far as your goal without pain, increase the speed a bit and maybe the incline. I am training for a half marathon and I walk at a 3.4 pace - slow and steady will build your stamina and muscles. Trying to go too fast, too soon will just hurt.6 -
Just a thought... When I am on the treadmill with just plain street shoes, like my sketchers, I get shin pains terrible. (even when just walking on the treadmill). I put on my running shoes (just started running again) and the pains go away.
Is it possible you need to get fitted for a good pair of running shoes? They are pricey, but it is worth it. You need to go to a reputable store to get fitted properly. I wouldn't just buy a pair of the shelf as they might not be what is needed.
Best of luck2 -
I have this problem and have been working through it with a bit of success. LOTS OF STRETCHING. Ankle rolls/flexes, hamstring stretches, quad stretches, some general dynamic stretches (high knees, butt kicks, inch worms, etc). Sometimes I walk like 1/4 or 1/2 a mile then get off and stretch again, then get back on and actually do whatever workout I intended to do. The stretch that helps my shins and calves the most is just to simply stand with my foot flexed back on the ground to stretch out the front of my ankle.
I started at like, 30 seconds of jogging every 5 minutes. I'm now up to 2-3 minutes every couple minutes.
but seriously, alllll the stretching. Before, during, after.... if it starts up, pause the treadmill and stretch some more.1 -
TavistockToad wrote: »
Because I wanna push a lil harder, further and faster. I don't wanna hafta slow down... Even if show and steady wins the race, so to speak.0 -
An injury would slow you down even more.TavistockToad wrote: »
Because I wanna push a lil harder, further and faster. I don't wanna hafta slow down... Even if show and steady wins the race, so to speak.
Been there done that - slow and steady really is better.
Best of luck to you.
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TavistockToad wrote: »
Because I wanna push a lil harder, further and faster. I don't wanna hafta slow down... Even if show and steady wins the race, so to speak.
Keep pushing till you get injured then and learn the hard way... :laugh:0 -
to keep pushing will mean you will have to stop and recover from injuries.
slow and steady is better
there are some walking videos, or you could look at one of the many interval programs, like c25k.
consider getting good shoes. typically, i recommend going to a running store(local) and getting a gait analysis. a kinda expensive pair of shoes is still cheaper than a dr visit, xrays, and pt. a local store will help you find local groups and some stores even have different programs for people who are starting to move more. just go in and be honest about your fitness level and what your short and long term goals.2 -
Because I wanna push a lil harder, further and faster. I don't wanna hafta slow down... Even if show and steady wins the race, so to speak.
Then I am confused why you asked for tips. Would you rather have us lie to you and say, yeah dude, run like the wind...until you can't walk and end up in physical therapy to undo the damage you did to yourself? Several of the people who have responded to you in this thread started where you are and learned from experience to slow down and build stamina. You do you and I hope it all works out ok for you.2 -
Slow down. Slow down your walking speed until you can walk a mile. Then get to two miles. Then three miles. Then speed up a bit. Then a bit more or maybe add short bursts of faster walking between recovery slower walking. Then add another challenge. You can’t go from zero to running fast without injury.1
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Gradually increase the amount you run/walk each day. The C25k app is great for that. Shoes can play a big part also, it helps to get fitted properly at a running store. Stretching and foam rolling after running is great too.1
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debrakgoogins wrote: »Strongfitmama100412 wrote: »I would say warmup first walking and do some 20-30 sec sprints. Or a min on a min off between walking and jogging...Also check out your shoes. Are you wearing the right ones. Running? Are they new?
OP if you're having problems with walking 3/4 of a mile, sprinting is not the best advice. It can lead to injury then you won't be walking at all. It is good advice to be professionally fitted for shoes at a running store. If you have the wrong shoes, getting the right ones may be the answer. Assuming it isn't just the shoes, as others have said, walk at a pace that allows you to comfortably start getting the mileage in. Once you are able to walk as far as your goal without pain, increase the speed a bit and maybe the incline. I am training for a half marathon and I walk at a 3.4 pace - slow and steady will build your stamina and muscles. Trying to go too fast, too soon will just hurt.
I have never given thought to my shoes, in part because I hate shoe shopping. Last time I bought shoes I walked into Payless going "no, no, no, yes. My size? Good, let's go home." I thought the shoes looked familiar, turned out I was wearing the exact style I bought the year before. A few months later Mom surprised me with a new pair of shoes. Oddly enough, they were the exact style I had on. They are Nike and I wear them for everything.0 -
Just a thought... When I am on the treadmill with just plain street shoes, like my sketchers, I get shin pains terrible. (even when just walking on the treadmill). I put on my running shoes (just started running again) and the pains go away.
Is it possible you need to get fitted for a good pair of running shoes? They are pricey, but it is worth it. You need to go to a reputable store to get fitted properly. I wouldn't just buy a pair of the shelf as they might not be what is needed.
Best of luck
Another post about shoes. Maybe there really is something to it. 🤔0 -
I have never given thought to my shoes, in part because I hate shoe shopping. Last time I bought shoes I walked into Payless going "no, no, no, yes. My size? Good, let's go home." I thought the shoes looked familiar, turned out I was wearing the exact style I bought the year before. A few months later Mom surprised me with a new pair of shoes. Oddly enough, they were the exact style I had on. They are Nike and I wear them for everything.
Go to a professional running store. They will analyze your gait and your pronation. It won't help with overuse injury but it will help with your form.
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TavistockToad wrote: »
Because I wanna push a lil harder, further and faster. I don't wanna hafta slow down... Even if show and steady wins the race, so to speak.
You can push, but you need to find an appropriate starting point so you can progress safely and adopt a reasonable rate of sdcancement. Neither of which might be what you want. None of us starts off where we hope to. Not a single person. The point is to start where you are today and move forward from there.1 -
debrakgoogins wrote: »Because I wanna push a lil harder, further and faster. I don't wanna hafta slow down... Even if show and steady wins the race, so to speak.
Then I am confused why you asked for tips. Would you rather have us lie to you and say, yeah dude, run like the wind...until you can't walk and end up in physical therapy to undo the damage you did to yourself? Several of the people who have responded to you in this thread started where you are and learned from experience to slow down and build stamina. You do you and I hope it all works out ok for you.
There's nothing to be confused about. It's simply I had kinda hoped there was another answer. For example, a lot of responses besides slow down a little has been about shoes.
Also, I had read about a beet root supplement that helps runners and bikers. I kinda expected a mention of something like that, but nothing yet.0 -
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When you first start running your heart and lungs are likely to let you push further than your tendons and ligaments are ready for. Allow your body to get stronger and you'll end up better in the end without injury. And yes go get some proper shoes fitted. Go to a running store not a big box.1
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debrakgoogins wrote: »Because I wanna push a lil harder, further and faster. I don't wanna hafta slow down... Even if show and steady wins the race, so to speak.
Then I am confused why you asked for tips. Would you rather have us lie to you and say, yeah dude, run like the wind...until you can't walk and end up in physical therapy to undo the damage you did to yourself? Several of the people who have responded to you in this thread started where you are and learned from experience to slow down and build stamina. You do you and I hope it all works out ok for you.
There's nothing to be confused about. It's simply I had kinda hoped there was another answer. For example, a lot of responses besides slow down a little has been about shoes.
Also, I had read about a beet root supplement that helps runners and bikers. I kinda expected a mention of something like that, but nothing yet.
Beetroot supplementation is used by endurance athletes looking to get the last tiny fraction of a percentage of an advantage after years of building up their fitness and endurance.
I tend to use it when I'm cycling 130 miles on a very hilly course for example. It's awful, but pink pee is fun.
It's a complete irrelevance for someone in your position.
Just build up slow - just like everyone does (or should do) starting from a low fitness level.
If you can't walk fast, walk slower - don't run until you can walk fast for an extended period of time.
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