Beginner Runner?

francesca_c123456789

I'm new to running and I started about one month ago. I'm not very fit and weigh 153lbs (I'm female too). I started out just running for a bit over a mile, I couldn't do it all, I would just stop when I needed my breath and walk for a bit and then start again. Over the month I have started to notice a difference, I run now about 4 miles 5-6 times a week but I still need to walk some and that's okay but I get really sore calf muscles while I'm out at the beginning of my run. I can run through them but they come back at certain points and then they are so much worse when I have to stop for breath and start again. I'm just wondering if these will go away as I get fitter or is it me not warming up properly? Thanks

ausped

it could be your shoes. properly fitted running shoes make a huge difference to legs, feet, back, etc.

pabscabs

Yes I would go with shoes as well it might also be something about the way you run. Your body will be changing and it might take some time for some parts like your calves to catch up.

A simple exercise I used to do was go up on you tippy toes, hold it for a few seconds then down ten times in a row a few times a day. I used to do it while I was waiting on the kettle to boil. It will help stengthen your calves. The calves do take a pounding when running especially when you start running for longer.

Don't worry about the walk breaks. I've been running 2 years and run/walk my long runs at the weekend or when I feel a bit runout. Check out geff galloway. Marathon runners use this method.

JBApplebee

Also make sure you're hydrated properly, that could be a factor as well.

phillieschic

Get fitted.

My life changed as a runner after I bought my first pair of properly fitting Brooks Ghosts.

Also, stretch before and after...walk as a warm-up and a cool down and hydrate yourself properly.

Lastly, don't push too much, too soon...I made that mistake and suffered a slight setback.

xTenaciousJx

stretch before and after you're run. i just started myself but i'm doing a 8 week plan so i can run my 2nd 5k.

here are the different plans, i am doing the 8 week one (i'm on week 3)

http://www.sparkpeople.com/myspark/training-plans.asp

pookaness

walk for mabe 5 minutes to warm up run for 20 and than walkj for 5 again. That works for me....also if you are sore eat a banana or orange before it helps. A tip I got from the coaches when I was in HS and on the swim team and track team

vtgirl77

My calves also get hard as rocks after a while. With me, it's the hydration thing...it's not as bad after I've had plenty of water

LorinaLynn

I'd suggest not running quite so often. Every other day would be ideal as a new runner. Running daily or nearly daily is a good way to get an overuse injury.

Emancipated_Tai

Yes, I would say it is the shoes as well. I weight MUCH MORE than you and I wasn't that good at running either. I've been at it for about a month as well, and since changing my running shoes I've noticed that I can go much longer without having to stop and that my feet don't bother me anymore.

Cindy_Fit4Life

I'm new to running and I started about one month ago. I'm not very fit and weigh 153lbs (I'm female too). I started out just running for a bit over a mile, I couldn't do it all, I would just stop when I needed my breath and walk for a bit and then start again. Over the month I have started to notice a difference, I run now about 4 miles 5-6 times a week but I still need to walk some and that's okay but I get really sore calf muscles while I'm out at the beginning of my run. I can run through them but they come back at certain points and then they are so much worse when I have to stop for breath and start again. I'm just wondering if these will go away as I get fitter or is it me not warming up properly? Thanks

I'm a runner and I've been doing it for a few years now. I started on the track doing one lap of walking, another lap of jogging and so on. As time when on I started to gain endurance and I would walk less until I stopped walking all together.

Pacing your steps and your breath is key. I see so many runners starting off super fast and that's a big no no. Pacing yourself is the key here and keeping your breathing under control.

For a beginner runner 5-6 times can be a lot. Maybe you should consider 2-3 times a week and add some strength training to your workout routine. Cardio is great for your heart but it will not shape you (besides your calves), & it's not that great on your joints.

I run 2x a week and while it does get easier it's always a challenge cause the better you get the faster you move. So it doesn't go away per say but you can control your run. Slow down when you feel out of breath and fatigued and just enjoy the run. Before you know it, you'll be competing in races

KimH313

Definitely get fitted for running sneakers.

I have always gotten foot cramps, sometimes calf cramps but mostly in my feet, excrutiating!!! mostly when i would go from wearing one kind of shoes during the day and then going to sneakers, it would happen. Once I started taking calcium supplements daily and making sure I drank A LOT of water prior to working out, I found I wasnt getting nearly as many foot cramps. everyone says potassium and it is definitely good to eat bananas but according to the foot doctor I went to he said calcium is very important.

BerryH

It could be your shoes. Get properly fitted at a specialist store.

It could be your warm up. Walk for a couple of minutes then do one minute walking and running until you're ready to start.

It could be tight muscles. Stretch, stretch, stretch your calf muscles after each run.

It could be trying to do too much too quickly. Try running shorter distances without walk breaks but a lot slower.

I'd suggest however it's more likely your running technique. For years runners were taught to land on their heel and roll through to the foot for toe-off. However, exaggerated heel landings can cause terrible pain in the lower leg, whether shin splints or calf pain. Look into mid-foot landings and watch running gait videos, or just watch your favourites distance running athletes in action - Haile Gebreselassie and Paula Radclifee are great examples. Mid-foot landing allow the entire foot to act as a shock absorber. I'm a very heavy runner and it worked for me!

Meegz84

1. Make sure your shoes are right for you!
2. Make sure you are well hydrated..
3. Get someone to watch you run from behind and tell you if you are doing anything bizarre eg flicking you heels out on a odd angle
4. Make sure you are running on your toes/mid foot... Not your heels!! Fixed my problem straight up!!
5.warm up, stretch afterwards

All the best with your running

francesca_c123456789

Thanks everyone for the replies! I'm going to try out my sisters shoes, they are better than mine (we are the same size) . I probably don't drink enough water either! I'm going to try all these suggestions as I have actually underestimated what I need to do other than just running! Thanks! :-)

Meegz84

Get hold of the book run fat ***** run by Ruth field

leighlyn

I got overwhelmed when trying to run, or even the thought of the such hard work (hangs head) but took the advice of my friend and now i Street to street run, Usually run full pace for two streets (like stop sign to stop sign) and then walk it out for the next street to the next stop sign or intersection and start again running.. has worked great for me, I am now up to running three streets, then walk for one, doesn't matter the length of streets

when i first started i only ran one street walked the next:)

francesca_c123456789

I was looking at my shoes and they are Adidas climacool trainers. Do you not think they are good enough to run in? :-)

BerryH

I was looking at my shoes and they are Adidas climacool trainers. Do you not think they are good enough to run in? :-)

Good enough isn't the right question, the question is are they right for your gait, your foot shape, the distance you run, your weight, your running style etc.

Only professional fitters can tell you this, so you should go to a store where they check you running on a treadmill or outdoors and can recommend a few different brands and models to try.

Despite its athlete sponsorship, Adidas isn't known as a running brand, so you'll probably end up with something with a non-trendy name and colour, sorry! But on the upside your calf muscles won't hurt and you'll be able to run further!

scottb81

I'm just wondering if these will go away as I get fitter or is it me not warming up properly? Thanks

They will get better as your calves strenghten over time. At the start of your run start slow and easy and don't start pushing it until you have run around half a mile. Give your body time to warm up - it will make the entire run more pleasant. Also, stretch your calves after the run and a few times during the day.

summaryzn

it could be your shoes. properly fitted running shoes make a huge difference to legs, feet, back, etc.

Absolutely! Your gait needs to be examined.