Running Advice Needed

hannahchiarella

Hi,

I currently workout about 4 times a week but never run....Ive never been good at running. Its not because i get out of breath or anything like that, its because my legs feel like they are going to buckle. I have no idea why this is as i can use a cross trainer for 60minutes or more before feeling as though my legs are going to give up. I currently weigh 151llbs (my goal weight is 126llbs) and i am 5ft5. I can run for around 5 minutes before my legs feel like they are going to collapse (i know this is pathetic). I really want to build it up, so next time do 7.5 minutes then 10 minutes then 12.5 etc etc... until hopefully i can say 'I can run!!' haha. Also i dont know if this has any effect but my knees point slightly inwards (apparently its quite common) so when i do run my bottom half of my legs kind of go out a bit.....dont know if this makes any difference but thought i should mention it.

Does anyone have any advice on running? Or if anyone has been in the same position as me and is not a great runner could you please share with me how youve achieved it?

Thank you

vxxtoria

One thing I can add which was handed down to me by my personal trainer (she has been in the business for 27 years, is in her mid 40's, and looks GREAT).. is to never ever run on sidewalks and any type of cement. You'll be doing much more damage in the long run, especially to your knees due to the shock with every step. Run in the park, on the grass, etc.

therealangd

Look into the couch to 5k program. It is a program geared to start you running slowly and build you up until you are running 20 to 30 minutes at a time.

going2befit4ever

check out http://www.fromcouchto5k.com/

jasharp021

I would start with the couch to 5k... it helps you build up to a solid run. Though you are running now.. it isn't consistent. That will help you build up.. and allow you to focus on other things than just your legs (breathing, mental state, etc)

Also, i agree with running on softer grounds is better for your body BUT you also risk tripping, slipping or hurting yourself by stepping on branches and/or holes. If you choose to do that.. make sure you know where you are running and the type of surface. I've always ran on sidewalks (safer) and my knees may hurt but I associate that more with the distance than the ground.

ccckwalk

I used the app "get running" it is like couch to 5k. Now I am doing the 10k app. I never thought I could run either but now I am a runner and I love it!!! You can do it. Start at the level you are on, don't be embarrassed just do what you do and keep it up!! You are in great shape already you just need to train your running side~!

tinana_RN

Yes, try couch to 5k! www.coolrunnings.com

I just graduated the program this month and can't say enough about it. I have weaker knees too but to me it feels like they're feeling stronger than they have in a long time.

girlplantsgarden

I'm doing the couch to 5k program. The intervals make it easier for your body to become adjusted to running. My advice would be to make sure to stretch well before beginning to run to wake up your muscles. I also read that if your limbs are becoming tired, rubbery and giving out that means they're not getting enough oxygen, so make sure you're breathing right.

BerryH

Hi, the knees going inwards in one of the signs of over-pronation, which many runners have. You need to get yourself some running shoes properly fitted at a specialist shop and they'll make a world of difference to how your legs and feet feel.

It's also a symptom of weak bottom muscles (sorry!) so get squatting, lunging, stepping-up and do the "oyster" where you lie on your side with your knees bent and rotate your upper leg outwards, keeping your feet together.

Here are by beginner's running tips, some of these might help:
http://www.myfitnesspal.com/blog/BerryH?month=201105

Sox90716

Does anyone have any advice on running? Or if anyone has been in the same position as me and is not a great runner could you please share with me how youve achieved it?

Get fitted with running shoes conducive to your running form.
Start a good program such as Couch to 5k.
Steady increase of time, speed will come.
Have fun!
Good luck!

hannahchiarella

Thank you so much
vxxtoria-That must be why i can always run even less on pavements! That makes sense.

Just checked out that couch to 5k website and it looks great! Im going to do the schedule mapped out and hopefully i'll be able to come on here and say i did it!

Chunter80

I was the same way with running. I use to say "I only run if something is chasing me" now I can run for 20-25 mins at a time and that is huge for me when 2-3 mins use to kill my legs. I found multiple programs online that build up your running endurance. Google "running for beginners" or "training for a 5K" I found 1 program that helped you build up your minutes like you are doing but more gradual than you are doing and it really worked for me. I then moved to a program that is running for 2 miles one day, day off, 1.5 miles, day off 2 miles day off then it continues until you are at 3 miles. Both programs are working for me because it is building me endurance in my legs. Again, I was not a runner. Oh and I was told really really good running shoes helped. I was not a believer until I spent 100.00 on a pair of good shoes and boy did it help. My legs use to really hurt then I got some really good shoes that were fit just right for my feet and that made a huge differences.

Good luck.

going2befit4ever

check out http://www.fromcouchto5k.com/

ashlielinn

Couch to 5k, for sure!

tabbydog

Yes, I second the thought to get properly fitted for shoes. A running specialty store will not charge you for the fitting, and it is worth every penny to buy the right shoes for you. I have always had knee issues, I started with the C25K program, got frustrated because I was in pain all the time, and got fitted for shoes. It made all the difference. I just completed my first half marathon in April and am contemplating a full marathon next spring. Also, do try to avoid the sidewalks when you can. If you are running in a neighborhood with little traffic you can run in the street, the asphalt is easier on your knees. I do most of my running on sidewalks and paved roads, with a little bit on gravel roads. I sometimes have achy knees, but ice and advil afterwards helps. Good luck!

kgprice11

One thing I can add which was handed down to me by my personal trainer (she has been in the business for 27 years, is in her mid 40's, and looks GREAT).. is to never ever run on sidewalks and any type of cement. You'll be doing much more damage in the long run, especially to your knees due to the shock with every step. Run in the park, on the grass, etc.

Sorry to say but it doesn't matter where you run, but how you are running and if you have the proper shoes to run in. I have bad knees and I do road running all the time, but my shoes are made for my running style and provide great comfort which does not bother my knees

fittorow

It might also be because you aren't getting enough iron. An iron deficiency can make your legs feel really heavy, and if that's the case, then you should get more of that.

paulwgun

As already mentioned C25K its a fantastic programme and there's free pod casts out there to with timings and music
(google nhs c25k)

When i started i could not even run, suffered with shin splints pain, raised my fitness on a cross trainer then got fitted for running shoes, completed C25K and this Sunday will run my first 10K race ( I wont win, that's a certainty) i run really slow which is a tip i come across often, slow your pace slightly and do the C25K you wont regret it :bigsmile:

And Happy running

hannahchiarella

Hi, the knees going inwards in one of the signs of over-pronation, which many runners have. You need to get yourself some running shoes properly fitted at a specialist shop and they'll make a world of difference to how your legs and feet feel.

It's also a symptom of weak bottom muscles (sorry!) so get squatting, lunging, stepping-up and do the "oyster" where you lie on your side with your knees bent and rotate your upper leg outwards, keeping your feet together.

Here are by beginner's running tips, some of these might help:
http://www.myfitnesspal.com/blog/BerryH?month=201105

Thank you so much! I never knew there was a reason for my pointy inward knees and its great to know that this shouldnt actually stop me from running well! Im going to get fitted with some good supportive running shoes.

hannahchiarella

One thing I can add which was handed down to me by my personal trainer (she has been in the business for 27 years, is in her mid 40's, and looks GREAT).. is to never ever run on sidewalks and any type of cement. You'll be doing much more damage in the long run, especially to your knees due to the shock with every step. Run in the park, on the grass, etc.

Sorry to say but it doesn't matter where you run, but how you are running and if you have the proper shoes to run in. I have bad knees and I do road running all the time, but my shoes are made for my running style and provide great comfort which does not bother my knees

How did you make sure you got the correct shoes for your running style? If i go into any good running store and explain my knees etc will they be able to instantly know which shoes i should get?

paulwgun

They put me on a treadmill and videoed the run then gave me different shoes to try which were also videoed and analysed to find the correct type

MoonGazer91

They should do a gait analysis lik paulwgun just described - I had that done the other day myself as a specialist running shop in my town and the difference between my current trainers and the ones I tried on for people who overpronate was quite amazing - it makes my ankles roll nowhere near as much and overall just felt a lot better for me. I am going to be hopefully taking it up properly next week when my new shoes arrive and they should make quite a bit of difference to the whole ankle/knee issues I get.

They may also look at how the trainers/shoes you are currently wearing are wearing away on the soles as it shows where you put the most pressure and therefore wears away faster when you walk.

kgprice11

One thing I can add which was handed down to me by my personal trainer (she has been in the business for 27 years, is in her mid 40's, and looks GREAT).. is to never ever run on sidewalks and any type of cement. You'll be doing much more damage in the long run, especially to your knees due to the shock with every step. Run in the park, on the grass, etc.

Sorry to say but it doesn't matter where you run, but how you are running and if you have the proper shoes to run in. I have bad knees and I do road running all the time, but my shoes are made for my running style and provide great comfort which does not bother my knees

How did you make sure you got the correct shoes for your running style? If i go into any good running store and explain my knees etc will they be able to instantly know which shoes i should get?

They will watch you run for a little bit and ask you a couple questions. lol your knees though will have to be taken care of by your doctor if they are that bad, but it will dull the pain and let you run longer

nomadlady7

I mentor beginning runners through No Boundaries (affiliated with Fleet Feet stores and New Balance, though this is not a commercial). I currently am working with the run/walk group. It's a 12-week program similar to the couch to 5k programs. Using the Jeff Galloway training method of run/walking, slowly increasing time running while decreasing the time walking.

It sometimes takes participants more than one cycle for people to reach their goal of running the entire 5k. The support and comraderie is great. Most of the mentors were participants who went through the program; the rest are seasoned runners who wanted to give back to the community. See if there is a similar program in your area. (Or a running club that caters to all levels of runners or someone else to train with.)

Some people find that they do not enjoy running. If you don't enjoy it, find another sport that suits you. If you want to make a lifetime commitment to exercise, it must give you pleasure.

MoonGazer91

Their doctor may not necessarily do anything about their knees though - I went to mine because I keep re-spraining both my ankles and get bad knee pain/instability and it was driving me up the wall. I got a quick examination of the joints and such and she said that they were fine and that it was just from being on my feet so much and that they were "tired" as it were because of it, no mention whatsoever that it could possibly be due to the way I walk or what my feet are like.

bcl003

Just an fyi if you have a smartphone there are plenty of apps for the C25K that keep the time for you and alert you when to run and walk. I also use the mapmyfitness app to keep track of the distance that I travel and average speed, this really helps because most of the time I run different routes throughout our neighborhood.

belgerian

DItto what everyone else said go to a running store and get properly fitted for a good pair of shoes. They should ask what kind of surface your running on and choose accordingly.

angelajmrn

I am a big girl and I don't run. I have constant knee pain from chondromalacia patellar. I started the c25k program a few months ago and really struggled. I was running on a track and had horrible shin splints. It was so bad that I could barely walk during the walking intervals. I was using running shoes but they were old and I had used them for walking. I broke down and got a good pair of running shoes (I am really liking Asics and find that most runners do). I was still having issues with shin splints in the left leg. After talking with a friend I ran the track the opposite way and unbelievably the shin splints went away. Crazy but it worked. I had worked myself up to week 4 and then had some family issues and have not run for 4 weeks. My 16 year old son started his summer running schedule for cross country on Monday and I decided to start up again with him. I started back at the beginning just because of all the problems I had at the beginning last time. I am running the cross country trail with him (at my own pace however) and I can not believe the difference. I have had not pain and am getting through things much easier than before. I found a great app for my smart phone (rundouble) and I don't have to worry about looking at my watch anymore.

creech6317

So I have been trying to get into running. I want to be able to do a Warrior Dash, they look like a lot of fun, so it is one of my long term goals. The only problem is that when I run my throat starts to hurt. It will hurt for a day or two after.
I usually time my running and walking by songs. I run for a song, then walk for one and then run as long as I can for the next song. I can only do the running part for 3-4 songs before my throat hurts too badly and I feel like I can't breathe. I know I am probably doing something wrong.
Any help or suggestions would be very helpful.

mgood989

When I first started running I would be exhausted after about a minute but I kept at it and over time built up my endurance. Programs like couch to 5K are a great way to get started as they help you to build up your endurance over time. It also help if you have a goal. Maybe you want to be able to run for 30 minutes or do a race. If doesn't matter what your goal is but it help to have something to work towards.

Good luck.

jnerdin

I'm not familiar with the couch to 5K program, but I was in the same position as you are a few years ago. I was convinced that I'd never be able to run long distances because I got exhausted too quickly. I was 80 lbs overweight, but I could do other things without getting as tired as when running. Here's what worked for me. I just started running, then when I got tired I'd walk until I felt like I could run again, then I'd run until I felt like I needed to stop, then I'd walk again until I felt like I could run again...over and over until I had gone the distance or "run" for the amount of time I intended to do. Seriously, in the beginning I would run for two minutes and walk for ten or run one block and walk three. However, I stuck with it and the running periods got longer while the walking periods got shorter. Eventually, I was running more than I was walking. Then, one day on a treadmill in the gym, I told myself I was going to run three miles without stopping. I did it and felt okay, so I committed to go another mile. After four miles, I felt like I might be able to go another, so I ran a total of five miles. I was beat, but I'd finally gotten over the hump and realized that I could run. That day, I agreed to do a half marathon a couple months later that my brother had been hounding me to join him on and followed a training program I found online. I was slow, but I finished the half marathon without walking less than six months after I'd been able to run no more than half a mile without stopping. Now, I've run multiple half marathons, 5Ks and 10Ks and I just keep getting faster. I can share other similar stories from my siblings and other people I know, but they are all similar, you just have to start where you are and do what you can, but never stop. Good luck. You'll find you get healthier and happier along the way. By the way, I completely agree with all of the above recommendations that you go to a running store and get fitted with a good pair of shoes that work with your stride, step, build and training goals. Run Safe!