Beginner Running Help

galvodka

I have never enjoyed running/jogging and signed up for 5k on 1/15/12 to try to get me motivated. I am jogging for 2 mins/walking for 1 min and have been having hard time building endurance up and have been working on it a lot this week...maybe too much. My hip started to hurt when I was running and now it hurts when I walk. I have no idea how long I should rest it and am panicking slightly (ok more than slightly) because I really don't have any time to spare! Does anyone have any advice on hip pain and perhaps how many days per week I should be running? I appreciate any advice!!

Health_Gal

First of all, congratulations on signing up for a race!

You might want to check with your doctor about your hip problem if it gets worse, but you might just need to not push yourself as hard. I had been doing all sorts of classes at the YMCA for 3 or 4 years, but running was a challenge for me in the beginning. It just takes time for your muscles to get used to running, and then it will feel more natural.

My YMCA had a Couch to 5 K type of a group, and having other people to run with really helped keep me on track. So you might check around in your area to see if there are any running groups, or YMCAs or gyms that are offering a program for new runners.

skb32881

My friend has problems with her hip when running and her doctor gave her a few hip exercises to do before and after running. I'm sure you can find some online if you don't have time to go to the doctor right now. Her doctor also recommends ice and heat treatments. Also, she finds that running outside is easier on her hips then running a treadmill. I don't understand this because I'm a treadmill lover but it helps her .

As a new runner myself I can tell you that it will get easier. When I first started trying to run (and my run I mean jog at 5.3 mph) I almost died! I was doing 1 min run, 1 min walk. Then I slowly built up by doing the C25K program. Then when the C25K told me I should go from running 8 mins to running 20 mins I tossed it and started doing my own thing. I can now run 20 mins straight (on a treadmill of course) and it definitely gets easier after 10 mins. I also think there's a lot to be said for rest days. I typically go to the gym Mon-Fri like clock work but when I try to run after a rest day I do MUCH better.

Good luck with your running and just remember - if you can't run you're entire 5K that's perfectly ok!!!! It's awesome that you're getting out there and doing new things! I'm working on trying to jog an entire 5k myself so if you need support feel free to add me! I love all the running support I can get

skb32881

Here's a link regarding stretches from the C25K people.....

http://www.coolrunning.com/engine/2/2_1/from-the-hip.shtml

scs143

I did the C25k program and it really helped me get into running and building endurance. It took 9 weeks, so i am not sure you have the time, but it's a great program.

I run 3 times a week now. I can run for an hour straight without stopping. But when I have had injuries (my knees) I try to give myself 2-3 days between runs to heal.

If it persists, I would see your doctor.

galvodka

Oh I'm so glad to see other people who have gotten through C25k program successfully!!! I have hope now! I see people running on treadmills at gym for what seems like forever...and lol I'm not patient and want to be there already!

Thanks for replies and advice. I appreciate it!!

shasha_84

Every runner was once a beginner too. We all know how you feel. I felt the same way when I first started. Good luck! I use to LOATH running but now its hard to go a day without it. You'll get there.

EricMurano

I saw a physiotherapist for that issue and he did some corrective stuff to the hip. I might need to go back for another session but it has helped a lot.

Sp1nGoddess

Here are some hip excercises - Runner's World has lots of good ones if you check out their website.

http://www.runnersworld.com/article/0,7120,s6-241-286--13410-0,00.html

It could also be IT band related. I have recurring IT Band issues and have to progress slowly. I also find that walking hurts my hips more than running does.

Be sure to stretch after your runs and follow a begginer program - if you do too much too soon you will get injured. Also be sure you get fitted for a good pair of running shoes at a running store.

I find that rolling my muscles on a foam roller helps a great deal. Most of us have tight hip flexors from sitting at computers all day rolling and stretching will help.

Rayman79

It depands how severe the pain is and how long it lasts for. Light exercise such as walking may be a little uncomfortable but shouldn't do any further harm unless you have an injury. If you notice the pain getting worse through light exercise please see a professional. Otherwise light movement and stretching should be ok.

I tend to get hip soreness if I'm doing a long run (which for me is about 10 miles). It will get better over time as your body adjusts, but take it easy and don't over tax your joints - remember that running is a high impact activity so you need to work progress reasonably slowly.