C25K-- how did you deal with pain?

iana_cass

I tried doing C25K almost 3 years ago and got up to week 5, I believe, before I just gave in to the pain and quit (didn't help that my dad laughed at me when I told him I was starting it). Now I can't even walk 40 min without my legs feeling like lead, but I have a goal to be able to run again by next summer, so very very slow progress. And of course now I'm about 20lb heavier than I was last time I tried!

So, how did you work through the pain? I used to run in Jr High/High school and I miss it!

wingednotes

what type of pain are you feeling?

Amryfal

i've wanted to try it, but i have BAD knees and ankles. i played soccer as a teenager and halfway through the season, my parents/doctor pulled me out because i was black and blue from the tops of my feet to my knees...so i'm scared to really get into running

is it just strained muscle pain you're feeling? i'd be worried about actual damage.

militarydreams

Are we talking about 'oh noes my legs ache' pain or 'more execrise will snap something' pain?

iana_cass

mostly in my lower legs, shin splints or outer shin area (sorry I don't know the proper names!).

iana_cass

Are we talking about 'oh noes my legs ache' pain or 'more execrise will snap something' pain?

lol it's aches, and I know a major part of it for me is consistency. I'm more determined than ever!

ExplorinLauren

I'm supposed to start C25K next month.... Idk about the pain, but when I asked almost EVERYONE said how important it is to have good shoes, and to go get fitted for proper running shoes... Maybe that will help?

crafterpaula

pay attention to your body because if you dont, you may be doing more damage than you know! take it slow every body can't do every exersize that others can! just be care full I know because i cant do alot of exersize that others can but it dont stop me i do what i can ,and i am doing just as good as others <I'll never have a six pack but i am heathy , thats ok!:flowerforyou:

militarydreams

Are we talking about 'oh noes my legs ache' pain or 'more execrise will snap something' pain?

lol it's aches, and I know a major part of it for me is consistency. I'm more determined than ever!

Oh right that's fine then, extend the rest period if it gets too bad but otherwise push through. Easier said than done of course but if it was easy then everyone would be doing it

iana_cass

I'm supposed to start C25K next month.... Idk about the pain, but when I asked almost EVERYONE said how important it is to have good shoes, and to go get fitted for proper running shoes... Maybe that will help?

I would think so, though not sure where to go for that? Any sports store have a better reputation than others for doing well in this?

Nteeter

Try walking maybe slower for 30 to 35 min. Get in nice warm up stretches. When I started I had the same thing, had to stop for a week to recover but started back slower to get muscle prepared for jogging/running. For me going from couch to jogging was not a good move. Gotta walk before you can run.


I walked a full month before starting C25k again.

starcatcher1975

I am starting week 5 Tuesday. I do a lot of stretching before and after and sometimes I take ibuprofen for I head out to the track. Maybe it's a mind thing for me but it seems to help. When I'm actually jogging and feel like I'm going to kill over I jog slower. Even if that means I'm only jogging as little faster than I actually walk. To me it's better than giving up completely or just walking. Other people might think I should just quit or walk but I don't really care what others think when I'm working out (or many other times for that matter :laugh: )

I also have actual running shoes so maybe you need better shoes? I'm going to go to a specialty store and get fitted properly once I can afford it but at this point I was lucky that I bought running shoes a long time ago and never wore them. I'm still not sure why.

starcatcher1975

I'm supposed to start C25K next month.... Idk about the pain, but when I asked almost EVERYONE said how important it is to have good shoes, and to go get fitted for proper running shoes... Maybe that will help?

I would think so, though not sure where to go for that? Any sports store have a better reputation than others for doing well in this?

I don't know where you are but we have a place called Fleet Feet here and they have you walk and I guess jog on some little computer type thing. I know some people who have gone there and they have recommended it to me. But it's also expensive which is why I will be waiting for a while.

Some sports stores might be better than others but it seems when I go most the people working there don't really know much about the shoes or they just point to the wall that says running shoes. Or they show me the most expensive shoes.

DangerJim71

LOL!!! How did I deal with the pain? After week 1 day 2 I went to the doctor and found out I had stress fractures in both of my tibia. I don't believe it was just from running. Probably a combination of 25 years of smoking, doing too much too soon as I had already been power walking for a month which included ridiculous amounts of stairs, and cheap shoes.

The doc said I can start running again in 2 weeks. Now I am about 40 lbs lighter and have been biking like crazy so I have more wind. I will not give up; my aching old body be damned.

My advice: good shoes, lots of stretching before and after and on off days, more stretching, good hydration, work your way up gradually, run on grass if possible, stretch some more, set goals, and don't give up.

RoastyToasty

Definitely make sure you get fitted with good shoes. If the sales person you are working with can't tell you whether you pronate or supinate then do not buy shoes from them! Different shoes are better for different people. I do have to say I miss the days of picking out shoes by color and cuteness and not worrying about function

iana_cass

Some sports stores might be better than others but it seems when I go most the people working there don't really know much about the shoes or they just point to the wall that says running shoes. Or they show me the most expensive shoes.

THIS is what I'm afraid of. No Fleet Feet around here. MCSports, Champ's and Dunham's... I think that's it. There may be a FootLocker in the next city over. Our town is dying, sadly.

512cheangela

When I started running I was 25, 60 lbs over the top end of my recommended weight range, and a smoker. It's hard, but it should NEVER really "hurt." Yes, uncomfortable and sometimes borderline unbearable... but nothing should physically hurt. You might just need to ramp your body up to prepare for this new adventure!

There are three things that helped me:

1.) Foam roller ($10-20 at any sporting goods place) - Great for self-massage and quick recovery.
2.) An elliptical trainer - Simulates running without the impact. Starting out I did 30 minute sessions 3x/week and did a walk/run 2x/week. It will help shed those extra pounds faster than running alone because chances are you'll keep a faster pace on the elliptical than you can maintain on the pavement.
3.) Squats, lunges, and side lunges to strengthen those legs. You don't need any weights starting out, just using your own body weight is fantastic! I just find after 30 days or so it's helpful to up the ante and add some weight just to challenge the body a bit more. If you are riddled with shin splints, take a seat and spell out the alphabet with your toes bending at the ankle. 3 times through your ABC's on each foot will help strengthen the delicate musculature that support your lower leg.

Start small, get big results. Running does not happen over night. It's not shameful to take a month or two to get to "week one" of C25K especially if you need to really work at it. The fact is that you CAN do this.

iana_cass

LOL!!! How did I deal with the pain? After week 1 day 2 I went to the doctor and found out I had stress fractures in both of my tibia. I don't believe it was just from running. Probably a combination of 25 years of smoking, doing too much too soon as I had already been power walking for a month which included ridiculous amounts of stairs, and cheap shoes.

The doc said I can start running again in 2 weeks. Now I am about 40 lbs lighter and have been biking like crazy so I have more wind. I will not give up; my aching old body be damned.

My advice: good shoes, lots of stretching before and after and on off days, more stretching, good hydration, work your way up gradually, run on grass if possible, stretch some more, set goals, and don't give up.

Thanks!

iana_cass

When I started running I was 25, 60 lbs over the top end of my recommended weight range, and a smoker. It's hard, but it should NEVER really "hurt." Yes, uncomfortable and sometimes borderline unbearable... but nothing should physically hurt. You might just need to ramp your body up to prepare for this new adventure!

There are three things that helped me:

1.) Foam roller ($10-20 at any sporting goods place) - Great for self-massage and quick recovery.
2.) An elliptical trainer - Simulates running without the impact. Starting out I did 30 minute sessions 3x/week and did a walk/run 2x/week. It will help shed those extra pounds faster than running alone because chances are you'll keep a faster pace on the elliptical than you can maintain on the pavement.
3.) Squats, lunges, and side lunges to strengthen those legs. You don't need any weights starting out, just using your own body weight is fantastic! I just find after 30 days or so it's helpful to up the ante and add some weight just to challenge the body a bit more. If you are riddled with shin splints, take a seat and spell out the alphabet with your toes bending at the ankle. 3 times through your ABC's on each foot will help strengthen the delicate musculature that support your lower leg.

Start small, get big results. Running does not happen over night. It's not shameful to take a month or two to get to "week one" of C25K especially if you need to really work at it. The fact is that you CAN do this.

Lots of great tips, thank you! I don't expect anything overnight, I know I didn't gain the weight that way.

canyonsurfer

Please take the time and expense (what price is your health?) to get fitted correctly. Our Fleet Feet lets you bring your shoes back within a month if they don't feel right and they do know their stuff.

iana_cass

Please take the time and expense (what price is your health?) to get fitted correctly. Our Fleet Feet lets you bring your shoes back within a month if they don't feel right and they do know their stuff.

That's awesome, wonder if one is close enough that I could drive? I'll have to look!

brneydgrlie

mostly in my lower legs, shin splints or outer shin area (sorry I don't know the proper names!).

Shin splints usually mean you are wearing the wrong kind of running shoes for you. Start with a good pair of shoes, or at the very least, a good pair of orthotics to go in your current ones.

Also, runnersworld.com has a Shoe Finder page that is really useful. You enter height, weight, level, arch, stride, etc, and they will give you a listing of about 5 brands of running shoes that all suit your type.

wingednotes

check out your running clubs in the area. see if you can dig up a phone number for the club and tell them you are new and need advice on local running stores, ect. they will likely point you in the right direction.

Meggles63

You shouldn't be in pain. I completed C25K earlier this year, having never run before, and I can tell you that, while it's hard, it's not really painful. Good luck

Nteeter

I would say before buying expensive shoes and equipment learn how you run. Whether you over pronate or under pronate or are neutral. That's what these stores look for and then sell you expensive shoes to correct that. Any serious running will tell you when starting out to work on form and to think about how your jogging or running. Control your body and make sure your not out of control. Then work on distance and stamina lastly work on speed.
Google is your friend read up on it. I went to one of those stores and they wanted around 180 bucks for my perfect shoe lol. I'm cheap so I googled stuff and found me a pair of brooks running shoes to help with my pronation for 80 bucks. Most comfortable shoe I've ever owned, bought another pair two weeks later. Before I was a Nike only guy but I think they are selling style over function anymore.
This is my opinion only, you gotta educate yourself to make an informed decision. I applaud your efforts.

iana_cass

I would say before buying expensive shoes and equipment learn how you run. Whether you over pronate or under pronate or are neutral. That's what these stores look for and then sell you expensive shoes to correct that. Any serious running will tell you when starting out to work on form and to think about how your jogging or running. Control your body and make sure your not out of control. Then work on distance and stamina lastly work on speed.
Google is your friend read up on it. I went to one of those stores and they wanted around 180 bucks for my perfect shoe lol. I'm cheap so I googled stuff and found me a pair of brooks running shoes to help with my pronation for 80 bucks. Most comfortable shoe I've ever owned, bought another pair two weeks later. Before I was a Nike only guy but I think they are selling style over function anymore.
This is my opinion only, you gotta educate yourself to make an informed decision. I applaud your efforts.

I already know I overpronate-- remember that from teenage running days. Thanks for the tips, I'm bookmarking this page.

forkeeps251

I did the C25K last summer (I got to week 8 and stopped.... boo!)
And this will probably repeat what others said, but 1) good shoes and 2) make sure you are properly hydrated BEFORE you start. If you have access to one (I didn't last summer, but I've done this before) then consider doing it on a elliptical. It is lower impact, and easier. It won't get you to running on the street quite as fast, but I bet if you completed the C25K on an elliptical, running on the street wouldn't feel nearly as rough.

For me though, it was good shoes that helped the most. I too had a lot of pain in my shins/knees. I kind of miss it, and I think I may start again soon!

Owly22

Hiya, I suffered really bad shin splints when I started out running just a few weeks back! What I would suggest you do is:

1) Get a good set of running shoes and also find out if you have flat feet or high arches and get some good insoles depending on which type of feet you have. I found out I had flat feet and ever since I got my insoles it made a massive massive difference!
2) After a jog if you are suffering light aches/pains in the shins then look up youtube for some shin splints self massage - I carried out this a few times and it really helps, almost instantly I find!
3) Don't run for two days in a row. It can be a bit frustrating but I swear by alternating with cross train or biking/spinning and your legs are tons better for the next time you jog!

I can't think if there was anything else I did, apart from apply frozen peas for 10-15mins straight after if there was pain but hope some of this helps shin splints are the worst and I thought I would never be able to run but I can run almost any time I want now and don't get bothered by it at all really

Cappicorn

I started developing shin splints when I started running back in March. A friend gave me this link:

http://www.facebook.com/l.php?u=http://triathlon.competitor.com/2011/02/training/how-to-prevent-shin-splints_19447&amp;h=zAQE8pwXGAQGcAKV1nKfiSIUXAoCYat2GuQfgarGPA1iBQw

Just walking on the heels of my feet for a couple minutes every now and then and right before running COMPLETELY took away the pain in my shins. I can't imagine what my legs would feel like if I never started doing that. Totally works.

krisiepoo

Pain or soreness? Pain is not good, soreness goes away with continuing exercise Sore is good, means you're working muscles you hadn't before. Ice and ibuprofen helps with mine.

iana_cass

just went for my walk and switched shoes, so I can already tell that's going to be a major part. I feel much better today. It'll be a while before I can invest in better shoes though. Thank you, everyone!