Any runners? I have ???

LeahNMe

I have been on the treadmill now for this being my 3rd week. 4 times a week.
The first week I was up to 4 miles in 64 minutes. Not awesome I know, but I was getting better.
The second week, it was a struggle, my ankles and legs are hurting. Not sore, hurting. By the time I am finished my knee and ankles are aching so bad I was having to take ibuprofen to get through the rest of the day.
So I decided to take 3 days off, Saturday, Sunday and Monday.
I got back on the treadmill yesterday, actually did a full out jog for almost five minutes, a record for me but then the pain in my ankles and knees had gotten so bad I had to slow down to a fast paced walk for the rest of my 4 miles. Which eventually took me 68 minutes.
Am I pushing to hard to fast?
I have running shoes.
Should I slow down the pace and take longer to try and get back up there? Change shoes?
I am not going to lie, I was and still am completely out of shape when I started, but I don't want to stop, I want to get better.
Any ideas?

eldamiano

Yep. Lose the treadmill.

sfbaumgarten

Are you properly stretching?

beckytcy

The treadmill can be really hard on your joints. Could you run outside on grass or a dirt path?

AmyRhubarb

Is running a brand new thing for you? If so, I would say you're definitely doing too much too quickly, resulting in the pain and possible injury you're experiencing.

The c25k program, which takes people form being a "couch potato", or non-runner, to being able to run 3.1 miles in 8-9 weeks - much more slowly than the 3 weeks you've taken so far. The plan also has you running just three days a week, taking at least one day off in between sessions.

Maybe try downloading a free c25k app (there are many) or look it up online, and try that. You could probably start on week 2 since you've already been active, but it wouldn't hurt to start at the beginning just to slow down and give your aches a pains a chance to heal up.

As for shoes - getting properly fitted at a good running store if you can is a good idea. Other than that - slow down, look into that program, and don't push too hard. End up with an injury and you could be sidelined for weeks.

Good luck!

handyrunner

I would also lose the treadmill (but thats a personal preference)..if you have the proper shoes, then its likely your going to fast and yes you need to slow down..Being overweight puts a lot of impact on your joints...maybe a better idea would be to do a run walk interval..increasing miles slowly...build up your strength.


if your in real pain now...you may be able to run through it for a bit more but eventually if you continue at the same rate..you will be stopped and it could be months.

_Zardoz_

Slow down it takes a while for your body to get used to the stresses of running. If you go to fast tip soon you could cause yourself an injury. You may be better off doing a run walk program until you've built up the strength

Finkerbell

I ran with running shoes and got achilles tendonitis. They are not all created equal. I went to a running store, got fitted and haven't had problems since.
I do also think maybe checking into C25K also. I've never had problems specifically with the treadmill but I do really love running outside so much more.

ZOOpergal

I know people who swear by orthotics. You can go to an athletic supply store like Sports Authority and they do that foot evaluation...to find where most of your weight sits on your foot, where you need the most support...and then suggest appropriate inserts for your shoes. They can be kinda pricey...and sometimes you have to buy shoes a half size bigger to accomodate the inserts...Not for me, but I know people love them. Maybe something to think about.

kristinegift

I would also advise ditching the treadmill for now. By running outside, you can alternate between speeds and between walking and jogging without even thinking about it/pressing buttons, and you'll be able to adjust to aches and pains much more naturally. But if this persists, I would also recommend seeing a doctor or physical therapist about it; there might be some area-specific exercises you can do to strengthen those areas so they don't hurt.

icywindow

I started running about a year ago, and I felt similarly when starting out. It takes about 6-8 weeks for the body to adjust to new activities. For the first two or three weeks, I'd run to the end of the block, pant for a few minutes, and then walk a block. If you follow a couch to 5k routine, they will tell you for the first 4 weeks to do various different segments of 20-30 seconds running, 30-40 seconds walking repeating for about a half hour. I've found that strengthening the muscles around the knees and ankles with lunges, gallops, calf raises, and sumo squats has also helped with proper form and endurance.

How long have you owned your running shoes?
Are you following any particular novice program for running?

rsoice

There's a reason they call it pounding a treadmill. There isn't a lot of give, about like pounding concrete. Though it sounds opposite, increase the grade/angle of the treadmill. This will lessen the pound a a little bit. I also concur with those that said take a day of rest between sessions. I'd also suggest cutting down the time you're going. 68 minutes is a long time for a beginner/starting over runner. Try a comfortable speed for 5-10 or 10-15 minutes then an equal walk and call it a day. Sounds like over exertion to me and you're heading for an injury that'll take longer to recover from than it will to start slow and build yourself.

LeahNMe

Thanks everyone for the great advice.
I am 5'1 and weigh 122 lbs. I think it is more the years of non activity that are hurting me so much right now than anything. Well as inactive as a mother, grandmother, wife, secretary and sports mom goes. But specific activity, no.
I would love to ditch the treadmill and get outside, but at the moment, I am one with the treadmill due to time issues and helping to raise grandbrats along with my job. Between baseball and homework and my job and dinner and the house....... well you get the idea, the treadmill is the best I can do at the moment.
I will definitely look into the c25k program. I guess pushing 50 has made we want to be able to do it all like I could back in the day.
I will also be looking into having some shoes fitted better for me because I do eventually want to be able to move to the outside world.
I can get my heart rate up pretty good and hang with it, my worst issue right now is the pain, I don't want to end up causing any long term damage that is going to have me sitting on the couch for a week.
Stretching is another idea I hadn't thought of before.
Thank you everyone, I will be looking into everything. Trust me, I don't want to stop now, I was just getting started good ;0)

bluefox9er

Yep. Lose the treadmill.

^^ game, set and match ^^

icywindow

It does take a while for your bones, joints, and muscles to toughen up when you start running - I had some discomfort the first 3 months I was running, and then when I overdo it, I feel it for a week afterwards with clicking knees and sore tendons and reduced mileage .

I agree with adding a bit of incline - 1.0 is a good default. Also, changing up speed and/or incline while working out can change the muscles that are worked out which can lessen the impact to any specific set of muscles. If I notice my feet, ankles, or knees hurting/fatiguing, I will change something.

Keep up the good work, but take it slow and steady.

happyjack1976

Were you running the whole 4 miles in your first week? If so, I would imagine that your whole body aches and wants you to give it a rest!

I'm with the other poster suggesting a C25K program, it will ease you in.

FitnessLover001

I love love love running, but if you want me to do it on a treadmill, it's a no from me. Try outside and see how well you do. Right now at this point, don't worry about your times, that will naturally come and you will naturally get faster. Since you say you are out of shape, work your way into getting better. You won't be able to run a marathon by tomorrow, but you can always work on getting there by continuing to run and not give up. The treadmill can be really tough on the joints and harsh on the body, (when I go to the gym I do any other cardio machine except for the treadmill. I just hate it THAT much.) It's a lot easier and less painful if you run on the road/sidewalk!

Rushgirl82

I'll second the C25K app! I went from a serious non runner to a runner. And I have tons of joint pain previously. I did the intervals parts (first few weeks) on treadmill. Then when runs started getting longer I moved outdoors to the dirt track or the grass beside the sidewalks. I've had very little joint problems using this app. I highly recommend using it.

Amanda

mummma

ive only just started on the treadmill this last month too. i do 1 hour a day monday to friday. Stretching is really important, and because i am still building up my fitness i change up my speeds...

for the first 5 mins i walk at 3.5 mph, 5-10 minutes i jog at 4.5 mph, at 10 mins i go to 6mph for 1 minute. then i go back to 3.5 and start the cycle over again until i have completed it 6 times.

im gunna keep it as it is for this week, maybe next week i will increase my time at 6mph by 30 seconds.

all i know is am gunna be doing it gradually.

good luck

x

crystalflame

Thanks everyone for the great advice.
I am 5'1 and weigh 122 lbs. I think it is more the years of non activity that are hurting me so much right now than anything. Well as inactive as a mother, grandmother, wife, secretary and sports mom goes. But specific activity, no.
I would love to ditch the treadmill and get outside, but at the moment, I am one with the treadmill due to time issues and helping to raise grandbrats along with my job. Between baseball and homework and my job and dinner and the house....... well you get the idea, the treadmill is the best I can do at the moment.
I will definitely look into the c25k program. I guess pushing 50 has made we want to be able to do it all like I could back in the day.
I will also be looking into having some shoes fitted better for me because I do eventually want to be able to move to the outside world.
I can get my heart rate up pretty good and hang with it, my worst issue right now is the pain, I don't want to end up causing any long term damage that is going to have me sitting on the couch for a week.
Stretching is another idea I hadn't thought of before.
Thank you everyone, I will be looking into everything. Trust me, I don't want to stop now, I was just getting started good ;0)

Stretch stretch stretch. And when you think you've stretched enough, stretch some more. You should definitely stretch after, and it may help you if you walk 5 minutes to get warm and then stretch a bit before you start running. A foam roller helps if there's muscle aches you can't stretch out.

Also, lol grandbrats.

Lleldiranne

When I started running, I used the treadmill to train myself in pacing (I always ran to fast and got burned out quickly before), then to learn to gradually increase speed. Running on a treadmill can have some benefits (I later switched to road running, but still use a treadmill in the winter when it's too cold for my asthmatic lungs).

It does sound like you're doing too much too fast. 30 minutes at a time may be a better amount to start out with (I was already active, but could only start with 20-30 minutes of run/walk intervals, it took me quite a while to work up to running a full 60 minutes). Make sure you stretch well and take enough rest time each week. I also recommend making sure you have really good, well-fitting shoes. The difference between a cheap pair at a discount store and real running shoes (from a running store, for example) surprised me!

mmm_drop

Sounds to me like it could be several things.

Like other folks have said, shoes are not all created equal. Get fitted for some at a running store; it really makes all the difference in the world. Streeeeeeeeeeetch. Also, don't do too much too soon. If you are a new runner than C25K is an awesome program to get you started.

I personally find the treadmill incredibly boring and cannot use one, but if it works for you, rock on!

hermann341

If new shoes from the running shoe store (not Footlocker - you need a real running store) don't clear up the pain, I recommend seeing a podiatrist. I've got plantar fasciitis and I can tell when my running orthotics are wearing out, because I start to get pain in my ankles.

kristy6ward

Make sure you're doing a warm up with brisk walking for 5 minutes before you start in with the running.. and don't forget a 5 minute cool down as well, walking. Warm ups are very important. Also, if you didn't already, try bumping the incline to .5-1, this more closely simulates outside running and it helped me a lot with any kind of shin pain. And try mixing up your distances and speeds throughout the week. Don't do each run exactly the same. Do a speed run, a slower recovery run, a run for distance. It is okay to take walk breaks every now and then too.

hdlewis22

This is my first message board post, but let me break this down for you.
The way I see it, there are 4 different things that could be happening here (or a combination of 2 or more).
1. Make sure you're running in supportive shoes. I used to run all the time in flatter shoes and it would hurt my heel and actually leave indents in the shoe, so make sure the shoes you wear for fitness are fitness/running shoes.
2. I'm not going to tell you to slow down or to take it easy, but remember it's not always about how fast you're going. If you want to get into distance, I would recommend track running, but for treadmills and the like, it's all about calories. With a treadmill, try to extend your stride or turn your body more as you run. This will help you feel more worked out with less physical stress on you body. Then you won't have to run as fast or as long.
3. I've heard tell that stretching is actually not the best thing to do before running. Yes, stretching loosens your muscles and makes sure nothing bends farther than it's prepared to, but it also makes the muscles more brittle and less able to take strain. Try stretching in between workouts or 2-3 hours before a workout, so you loosen your muscles but don't weaken them right before you work them. Then, you just do a quick bend and flex before you start running and you'll be good to go.
4. Treadmills have a habit of being high impact because they're basically like a road: hard and flat. If you try everything you can think of and you just can't relieve the strain, consider switching to a bike or elliptical. Bikes are good for keeping heart rates up, but they can be hard to keep pace with and a lot of people find that bikes can't handle their speed. Ellipticals are very low impact but don't have the same feel as running. I also get very tired of bobbing up and down on an elliptical for an hour or so and I go out running instead.
Hope this helps.

sarafischbach9

Hi!

I personally don't care for the treadmill. I run 3-5 days a week, between the treadmill and running outside, weather permitting. I do MUCH better outside... in 70 minutes I do about 7 miles. But on the treadmill I struggle to run 2-3 miles. It gets really hot in the gym and I get light headed, and my joints hurt as well.

I would try to run outside... there are lots of apps that can help you track distance and pace, such as MapMyRun or RunKeeper, but there are plenty more. You could also get a FitBit activity tracker for when you run.

Rest days are super important as well. I take days off from running in between long distances, such as the 7-miler I ran yesterday. I started about 4 weeks ago, but I was going on the treadmill in the winter.