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Quick Question for Runners
AmyC2288
Posts: 386 Member
I've been wanting to start running for a while, but told myself I wouldn't until I got a nice new pair of running shoes. Last week, I got the shoes and decided to give it a go. I went to the gym Friday evening and after finishing my back workout decided to give it a go. I did some light stretching and a 5 min warm up walk and began doing some interval running (similar to Couch to 5K). I definitely wasn't sprinting, but I wouldn't call it jogging either- I felt it was a nice steady pace. Run for 3 walk for 2, run for 4 walk for 3, that kind of thing. I did this for about 35 minutes. I felt great until the last 5 minutes or so when my hips started to get tight and feel like they were sort of locking up. I pushed through the last 5 minutes, did some additional light stretching and left.
The rest of the weekend and into this Monday morning my hips have been aching terribly. It doesn't feel like muscle soreness at all, but more like joint pain. Ibuprofen does seem to help slightly. I had prepared myself for feet pain, shin splints, knee pain, or things that are more "typical" you would expect for a newbie runner---but hip pain? Also, important to note they BOTH equally hurt- not one more than the other. I don't have any previous hip injuries or issues.
So my question- is this typical or did this happen in your case? Is this just a well known thing that happens for some beginners that just kind of sucks until you get used to it? Maybe I overdid it? I know you all are not Dr's, but I don't feel as though I have injured myself or need to be seen- I just am genuinely curious as to whether or not this is just one of those things where you just have to push through the normal uncomfortable part of starting something new, or if I need to consider that running may not be for me...
Thanks in advance!
The rest of the weekend and into this Monday morning my hips have been aching terribly. It doesn't feel like muscle soreness at all, but more like joint pain. Ibuprofen does seem to help slightly. I had prepared myself for feet pain, shin splints, knee pain, or things that are more "typical" you would expect for a newbie runner---but hip pain? Also, important to note they BOTH equally hurt- not one more than the other. I don't have any previous hip injuries or issues.
So my question- is this typical or did this happen in your case? Is this just a well known thing that happens for some beginners that just kind of sucks until you get used to it? Maybe I overdid it? I know you all are not Dr's, but I don't feel as though I have injured myself or need to be seen- I just am genuinely curious as to whether or not this is just one of those things where you just have to push through the normal uncomfortable part of starting something new, or if I need to consider that running may not be for me...
Thanks in advance!
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Replies
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I went for a run with my dog Sunday first time in over a year and my hips are sore today but... Bad hips run in my family and I have regular hip pain anyway so not much help to you but I do sympathise1
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it sounds like you did too much too quickly and depending on the shoe - they may not be the right ones for your feet (did the store watch you run and recommend some brands for you)2
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I went for a run with my dog Sunday first time in over a year and my hips are sore today but... Bad hips run in my family and I have regular hip pain anyway so not much help to you but I do sympathise
Thank you!
deannalfisher wrote: »it sounds like you did too much too quickly and depending on the shoe - they may not be the right ones for your feet (did the store watch you run and recommend some brands for you)
Siggghhh- So we actually don't have any stores like that around here- the closest would be 1.5 hr away. We have several shoe stores, Rack Room, Payless, Shoe Carnival, and things like that- but they all have teenage kids working there who are clueless if you try to ask them about something like that.
I picked up the Adidas Alphabounce
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Aside from the fact that you did a decent workout on some muscles you're not used to using, treadmills are notorious for causing this kind of pain in your hip flexors.3
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MelanieCN77 wrote: »Aside from the fact that you did a decent workout on some muscles you're not used to using, treadmills are notorious for causing this kind of pain in your hip flexors.
I get less pain on the treadmill than I do running outside, outside running is HARD for me1 -
MelanieCN77 wrote: »Aside from the fact that you did a decent workout on some muscles you're not used to using, treadmills are notorious for causing this kind of pain in your hip flexors.
I get less pain on the treadmill than I do running outside, outside running is HARD for me
I do find the treadmill easier as regards overall effort but that's also the crux of the hip issues (where the hip muscles need to apply effort, hopping on a treadmill uses them in ways opposite to how you've walked around your whole life). I will say I will also get hip pain after a long run on concrete, so I'm not saying it's cut and dry, and also it's something you can get used to as long as you stretch and are mindful to ease off when you get the twinges.3 -
I went for a run with my dog Sunday first time in over a year and my hips are sore today but... Bad hips run in my family and I have regular hip pain anyway so not much help to you but I do sympathise
Thank you!deannalfisher wrote: »it sounds like you did too much too quickly and depending on the shoe - they may not be the right ones for your feet (did the store watch you run and recommend some brands for you)
Siggghhh- So we actually don't have any stores like that around here- the closest would be 1.5 hr away. We have several shoe stores, Rack Room, Payless, Shoe Carnival, and things like that- but they all have teenage kids working there who are clueless if you try to ask them about something like that.
I picked up the Adidas Alphabounce
Getting a proper shoe fitting is worth the drive. In addition, the stores you mentioned are not likely to carry the brands and styles that tend to work well for runners. After you get fitted, you can order later pairs of shoes online and not have to drive to the running store every time you need new shoes.4 -
OP all the shoes you can get at those outlets are going to be athleisure more than anything.3
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the right shoe is worth the time and expense. they are cheaper than medical bills from injury.
not really knowing your fitness level, you might have done too much too fast. though it's not unusual to have some soreness after a good workout.1 -
Stretch stretch and then stretch some more. Check out a foam roller, and really focus on your hip flexors.
It sounds like you pushed too hard too soon. I don’t know about shoes, the longer I’ve been a runner and the more I read about shoes I’ve changed my stances and believe it’s more about stride and gait than footwear. I really believe that if you stretch and get back on the dreadmill but cut the distance in half you’ll feel better. Start small and work your way up.3 -
Follow an established program like c25k so you can build up appropriately. What you did "c25k style" happens a few weeks into the program, not the first day,5
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Thanks so much guys! I do agree I probably did too much too fast- but I guess I was just surprised as I was expecting really really struggle. I know that C25K has been great for so many people, however the super structured programs like that are just unappealing to me. I tend to like to do things on my own time (...look where that got me
) I might have to just bite the bullet and do it- but it's good to know that it starts out easier than what I was doing.
For those asking- I'm at a pretty solid fitness level. I workout 4-5 times a week and have lost 44 lbs so far. I only have 10-15 more lbs to lose to reach GW. I do a mixture of strength training and group classes like kettlebell and boot camp. I've been keeping this up for almost 1 year. I've always wanted to be a runner and do 5K's and there's one coming up in August I really want to go to.
The store I was referring to uses 3D foot scanning with a machine called fit ID. I checked for pricing of everything on their site and I'm pretty sure it's one of those situations where it's "If you have to ask, you probably cant afford it" lol
Maybe I can splurge for this at some point, but we just booked our 10 year anniversary trip to Mexico for June so there's not a lot of extra floating around right now! In the mean time, I will slow my roll and try again for maybe 20 minutes instead with longer walk time/less run time.
THANK YOU everyone.2 -
This may be just me, so don't take this as medical advice. I've always had the experience that running causes more impact in my knees with knees feeling overworked when I run a lot, and fast paced walking (treadmill or outside) causes me to feel it more in the hip flexor the next day. I do have history of surgery on both knees, but no history of hip injuries or surgeries.
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You'll probably take to running really well so build into it what you already know from your other activities and take some time to feel how your body reacts to runs of different length and tempo and such. I did C25K years back on roads on *kitten* $60 Nikes and I was ok for a long time. Everyone's mileage is gonna vary though (heh) but if you're going to end up doing 3+ miles more than once a week, shoes will save you long term. Getting fitted is great and all but I feel like you only need to do it once and try not to get bogged down in tons of technicalities that will stop you from just running more.2
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I think this is worth sharing with new runners:
https://runnersworld.com/training/a20861889/the-seven-pillars-of-running-wisdom/1 -
MelanieCN77 wrote: »You'll probably take to running really well so build into it what you already know from your other activities and take some time to feel how your body reacts to runs of different length and tempo and such. I did C25K years back on roads on *kitten* $60 Nikes and I was ok for a long time. Everyone's mileage is gonna vary though (heh) but if you're going to end up doing 3+ miles more than once a week, shoes will save you long term. Getting fitted is great and all but I feel like you only need to do it once and try not to get bogged down in tons of technicalities that will stop you from just running more.
Thank you- this is super helpful! I think I will take to it well too as long as I can listen to my body and take it easy. Even on my first attempt I could see the appeal and why people get super into it. 0 -
garystrickland357 wrote: »I think this is worth sharing with new runners:
https://runnersworld.com/training/a20861889/the-seven-pillars-of-running-wisdom/
Great article! Thank you for sharing!0 -
Another voice for a proper running store to buy shoes at. I started in the wrong for me shoes and ended up with bad shin splints that sidelined me. And that was just doing the C25K. In the proper shoes, I only get issues when they ware wearing out and need replacing (600km or so).
Knowing what shoes I need means I can watch for sales and pick up my next pair well before my current ones are done.2 -
Tacklewasher wrote: »Another voice for a proper running store to buy shoes at. I started in the wrong for me shoes and ended up with bad shin splints that sidelined me. And that was just doing the C25K. In the proper shoes, I only get issues when they ware wearing out and need replacing (600km or so).
Knowing what shoes I need means I can watch for sales and pick up my next pair well before my current ones are done.
Sigh...The irony of it all is that I was adamant that I wasn't going to start running until I got some actual "running" shoes because I had read how important that was. I read tons of reviews and landed on the ones I posted above because of all the people that were using them for running and leaving positive reviews. My other shoes are much more lightweight and more of a trainer for sure- so these felt like a huge step up because of the level of bounce and padding they had. I truly thought I had done good!
LOL 0 -
Tacklewasher wrote: »Another voice for a proper running store to buy shoes at. I started in the wrong for me shoes and ended up with bad shin splints that sidelined me. And that was just doing the C25K. In the proper shoes, I only get issues when they ware wearing out and need replacing (600km or so).
Knowing what shoes I need means I can watch for sales and pick up my next pair well before my current ones are done.
Sigh...The irony of it all is that I was adamant that I wasn't going to start running until I got some actual "running" shoes because I had read how important that was. I read tons of reviews and landed on the ones I posted above because of all the people that were using them for running and leaving positive reviews. My other shoes are much more lightweight and more of a trainer for sure- so these felt like a huge step up because of the level of bounce and padding they had. I truly thought I had done good! LOL
Problem is, that you can't go by reviews for running shoes. You need to find out what support you need. So I run in Asics, but I have two models that are stability shoes that were suggested to me. I could probably find another brand that works as well, as long as they are stability shoes, but I couldn't run in other Asics that are neutral (what I tried to run in at first).
I even tried more expensive shoes with a lower drop and sold them with under 100 km on them as they hurt my legs.
You may have just been doing too much too soon and that may be the only issue, I just know the problems I had and that different shoes made a world of difference.2 -
Tacklewasher wrote: »Another voice for a proper running store to buy shoes at. I started in the wrong for me shoes and ended up with bad shin splints that sidelined me. And that was just doing the C25K. In the proper shoes, I only get issues when they ware wearing out and need replacing (600km or so).
Knowing what shoes I need means I can watch for sales and pick up my next pair well before my current ones are done.
Sigh...The irony of it all is that I was adamant that I wasn't going to start running until I got some actual "running" shoes because I had read how important that was. I read tons of reviews and landed on the ones I posted above because of all the people that were using them for running and leaving positive reviews. My other shoes are much more lightweight and more of a trainer for sure- so these felt like a huge step up because of the level of bounce and padding they had. I truly thought I had done good! LOL
Do you know if the running shoes you bought are a neutral shoe?
If you look at an older pair of shoes, what does the wear pattern look like? If it's kind of an S shape then you are a normal or neutral pronator and you can run in just about anything, but a neutral shoe would be best.
If you see a lot of wear on the outside of the heal then you are most likely an underpronator or supinator and a neutral shoe will be best for that and one with plenty of cusion; a shoe that corrects overpronation would just exacerbate the problem.
If you notice extra wear on the inside of the heal and under the ball of the foot closer to your big toe then you are a overpronator and ideally would want to wear a shoe with maximum support for the overpronation.
2 -
Tacklewasher wrote: »Tacklewasher wrote: »Another voice for a proper running store to buy shoes at. I started in the wrong for me shoes and ended up with bad shin splints that sidelined me. And that was just doing the C25K. In the proper shoes, I only get issues when they ware wearing out and need replacing (600km or so).
Knowing what shoes I need means I can watch for sales and pick up my next pair well before my current ones are done.
Sigh...The irony of it all is that I was adamant that I wasn't going to start running until I got some actual "running" shoes because I had read how important that was. I read tons of reviews and landed on the ones I posted above because of all the people that were using them for running and leaving positive reviews. My other shoes are much more lightweight and more of a trainer for sure- so these felt like a huge step up because of the level of bounce and padding they had. I truly thought I had done good! LOL
Problem is, that you can't go by reviews for running shoes. You need to find out what support you need. So I run in Asics, but I have two models that are stability shoes that were suggested to me. I could probably find another brand that works as well, as long as they are stability shoes, but I couldn't run in other Asics that are neutral (what I tried to run in at first).
I even tried more expensive shoes with a lower drop and sold them with under 100 km on them as they hurt my legs.
You may have just been doing too much too soon and that may be the only issue, I just know the problems I had and that different shoes made a world of difference.
Makes sense! I'm definitely going to give it another go with the same shoes and just dial everything down a notch. I find the shoes very comfy so I'll keep them either way to use for hiking or just errands.0 -
cwolfman13 wrote: »Tacklewasher wrote: »Another voice for a proper running store to buy shoes at. I started in the wrong for me shoes and ended up with bad shin splints that sidelined me. And that was just doing the C25K. In the proper shoes, I only get issues when they ware wearing out and need replacing (600km or so).
Knowing what shoes I need means I can watch for sales and pick up my next pair well before my current ones are done.
Sigh...The irony of it all is that I was adamant that I wasn't going to start running until I got some actual "running" shoes because I had read how important that was. I read tons of reviews and landed on the ones I posted above because of all the people that were using them for running and leaving positive reviews. My other shoes are much more lightweight and more of a trainer for sure- so these felt like a huge step up because of the level of bounce and padding they had. I truly thought I had done good! LOL
Do you know if the running shoes you bought are a neutral shoe?
If you look at an older pair of shoes, what does the wear pattern look like? If it's kind of an S shape then you are a normal or neutral pronator and you can run in just about anything, but a neutral shoe would be best.
If you see a lot of wear on the outside of the heal then you are most likely an underpronator or supinator and a neutral shoe will be best for that and one with plenty of cusion; a shoe that corrects overpronation would just exacerbate the problem.
If you notice extra wear on the inside of the heal and under the ball of the foot closer to your big toe then you are a overpronator and ideally would want to wear a shoe with maximum support for the overpronation.
Okay so years and years ago I actually broke my foot and had to see an Orthopedist. I didn't need surgery but I was in a soft boot/crutches for two weeks while the stitches healed and then moved to a large cast for like 6-8 weeks or something. I remember during one of my physical therapy treatments, the Dr. mentioned something about the arch in my feet and something about pronating (I can't recall which way...) and asked if I had ever had issues. I had forgotten completely about that conversation until you just mentioned all of that. I was 17 at the time and brushed it off but I remember him saying it may cause issues for me when I'm older... and I guess that must be where I'm at now lol.
Thank you for jogging my memory- I clearly need to be evaluated again by a professional.
ETA: I'm definitely going to check out my shoes in the mean time and see what I can tell from the wear pattern...0 -
Here’s a vote for not overthinking your running shoe. You won’t really know what works for you until you have run several miles in it. Dicks will take shoes back if you don’t like them. (Although, they might appreciate if you only used them indoors.) Talk to the experts, try a bunch on, run on the treadmill, if your sports store has one. Make your best guess. If you still like them after a few days, order a second pair.
My story is that I started in 2015 with C25K (Zenlabs app). Now I regularly jog up to 7 miles. I think that running requires just about every joint and muscle. Thus, if you have any issues, jogging will find them. You must build up slowly and should follow a training plan.
Also, if you can’t walk a brisk 5k (eg, 15 min/mile), you are definitely not ready to run one!2 -
cwolfman13 wrote: »Tacklewasher wrote: »Another voice for a proper running store to buy shoes at. I started in the wrong for me shoes and ended up with bad shin splints that sidelined me. And that was just doing the C25K. In the proper shoes, I only get issues when they ware wearing out and need replacing (600km or so).
Knowing what shoes I need means I can watch for sales and pick up my next pair well before my current ones are done.
Sigh...The irony of it all is that I was adamant that I wasn't going to start running until I got some actual "running" shoes because I had read how important that was. I read tons of reviews and landed on the ones I posted above because of all the people that were using them for running and leaving positive reviews. My other shoes are much more lightweight and more of a trainer for sure- so these felt like a huge step up because of the level of bounce and padding they had. I truly thought I had done good! LOL
Do you know if the running shoes you bought are a neutral shoe?
If you look at an older pair of shoes, what does the wear pattern look like? If it's kind of an S shape then you are a normal or neutral pronator and you can run in just about anything, but a neutral shoe would be best.
If you see a lot of wear on the outside of the heal then you are most likely an underpronator or supinator and a neutral shoe will be best for that and one with plenty of cusion; a shoe that corrects overpronation would just exacerbate the problem.
If you notice extra wear on the inside of the heal and under the ball of the foot closer to your big toe then you are a overpronator and ideally would want to wear a shoe with maximum support for the overpronation.
Okay so years and years ago I actually broke my foot and had to see an Orthopedist. I didn't need surgery but I was in a soft boot/crutches for two weeks while the stitches healed and then moved to a large cast for like 6-8 weeks or something. I remember during one of my physical therapy treatments, the Dr. mentioned something about the arch in my feet and something about pronating (I can't recall which way...) and asked if I had ever had issues. I had forgotten completely about that conversation until you just mentioned all of that. I was 17 at the time and brushed it off but I remember him saying it may cause issues for me when I'm older... and I guess that must be where I'm at now lol.
Thank you for jogging my memory- I clearly need to be evaluated again by a professional.
ETA: I'm definitely going to check out my shoes in the mean time and see what I can tell from the wear pattern...
Yes...
pronation is normal and it is more common to either be normal (neutral) pronation or to overpronate. I underpronate which is a bit more rare. I can't run because even with a good neutral shoe with good cushion it's just too much shock going into my feet and up my legs and my lack of pronation has also caused me to develop some posterior tibial tendinitis.
If you underpronate and wear a shoe that corrects overpronation, it's going to hurt.
If you overpronate and wear a neutral shoe, it's probably going to hurt.1 -
I am doing c25k and during the second week I pushed myself a little harder during the jogging sections. At the time it felt empowering but the following day I had hip pain. I took an extra “rest day” with walking only before resuming the program. I do feel that walking helped me more than complete rest would have. The hip pain wasn’t unbearable. It was more of a soreness from using muscles that generally aren’t being worked.
FWIW I have been properly fitted for shoes at a running store. I spent $120 on the shoes and feel they were well worth the investment. My ankles are apparently very narrow and I was “walking out” of the backs of several brands. Each person has a differently shaped foot and will have a different experience with different shoes. ASICS are what worked best for me and the store rep worked with different lacing techniques to get me a great fit.2 -
OK, I'm going to go against the seemingly overwhelming opinion in this thread and say that the shoe actually looks fine
I am an underpronator, and after lots of trial/error and money and mileage, I've finally decided I run best in minimally cushioned neutral low drop shoes, preferably with wide toeboxes and a size larger than recommended, none of which fit with what they told me at my initial fitting. If you didn't find anything to complain about when you were actually running in those shoes, you just might be fine. (Or not, so please listen to your body and take what it says seriously.) Nowadays I choose shoes by feel, not numbers.
That said. It sounds like you might have asked too much too soon of your hip flexors. The one time I had problems with said part of my body was after my best marathon effort, so apparently it could happen at any phase of training. Get some rest and stretch them out if you feel like it. When they stop feeling sore, you might add some strengthening exercises for the parts of your body that aren't used to running. You also might want to try running outdoors or on a track, just to get a feel on how the mechanics differ from running on a treadmill.
Anyways, good luck on your running and be ready to slow down if needed. Learning to run slow was one of the best things that happened to me during the first few months.1
This discussion has been closed.
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