Running Nightmare!!

jazzy020106

So i attempted to start running today. Of course i didnt expect to be able to. but i couldnt even jog for 2 min.! lol.. maybe 30 sec.! haha. it really hurt the top of my ankles.. is this normal for a beginner? and how do i get my body to learn how to jog longer...thanks =]

jess1304

I used to have the same exact problem! I could go for about 1 min and couldn't go any longer. Every week I pushed myself to run about 20 sec. longer. Now a year later(and 20 lbs. lighter) I can run 2 miles straight! So all you really have to do is build up each week a little more.

jljune

Right now, just concentrate on keeping your heart rate up longer and longer each time. Make it a very fast walk and work your way up to jogging. When you do start to run, make sure to hit the ground with your heel first and NOT your whole foot. Heel toe, heel toe. You may have to train yourself to do this. This will reduce impact on your ankles, feet and knees. Great for your first try. Don't be surprised if you wake up tomorrow and you are sore. Start slow....Good luck!

jazzy020106

Thanks =] I thought i was jogging wrong! lol.. i will have to try to pay attention to my heart adn the whole heel toe thing =] i appreciate the help!! i was also wondering.. is actually running outside better than an elliptical?

nicolee516

check out the c25k program. It incorporates running in walks!

Check out this thread too...we offer running support and suggestions!

http://www.myfitnesspal.com/topics/show/67147-for-all-the-hopefull-wanna-be-runners-out-there-trying-t

pannellkat

I agree with the poster that said to build yourself up and push to go a little longer each time, even if its 10 seconds longer. I currently smoke so its very hard for me. I couldnt go more than 30 seconds jogging at 4.5 mph on the treadmill, then I went to 1 minute straight and then walk for 2 minutes and then run one minute, walk 2 minutes and then next time I ran for 2 minutes walked 2 minutes at a higher speed but it took about 2 weeks to get to that and the more you do the longer you can job/run.

As far as your ankles hurting, maybe make sure you stretch before you jog or run. I used to hate stretching but I just put on my headphones and stretch through a whole song and it really does make a difference. Or I would get on another machine like elliptical or stairclimber before running, that way I am already warmed up.

iRun4wine

check out the c25k program. It incorporates running in walks!

Check out this thread too...we offer running support and suggestions!

http://www.myfitnesspal.com/topics/show/67147-for-all-the-hopefull-wanna-be-runners-out-there-trying-t

Couldn't agree more. At the very end of June I struggled with running for 60 seconds at a time as a part of the Couch to 5k Program, and last week I ran 4.4 miles straight... all that progress within less than 5 months :drinker:

Mangoaddict

couch to 5k rocks. I'm at week2 day 3 and I love it. It builds stamina and you sweat it out.

ShellyLee

Definitely agree with everyone to go with the couch to 5k! I started it and got through week 7 so far, but now am switching over to a half marathon training schedule.. but twice this week I've gone out and run 2 miles in under 25 minutes. I would suggest that program to anyone!

jess1304

Yes, running outside is better than the eliptical, and a treadmill. It burns more calories and its more effective than a treadmill because treadmills absourb about .5 cm of shock in your steps which makes it easier.

shinybonnie

Totally agree w pannellkat that stretching is so important. I would suggest you warm up with a few minutes of walking, then stretch your legs, ankles, hips, -even arms!- for a few more minutes. It will make a huge difference. When you jog, it is not just your legs that you are using, but your abs and arms are feeling the burn as well. Not to mention butt and back!

Also, I think running outside is more difficult than on treadmills. I can supposedly run further and faster on the treadmill, but when I get outside to run it's completely different and much harder. I suggest running outside (or on an indoor track).

ShellyLee

Also, I think running outside is more difficult than on treadmills. I can supposedly run further and faster on the treadmill, but when I get outside to run it's completely different and much harder. I suggest running outside (or on an indoor track).

I'm the opposite. I think running on the treadmill SUCKS! It's soo much harder for me and I can't seem to regulate my breathing as well. I can go much farther/longer outside than I can on a treadmill.

Desiderata

Keep building endurance. Dont be embarrassed by 2 minutes, everyone has to start somewhere (and it was worse for me lemme tell ya)

Ankles: i know what you mean. The solution - If your shoes are old and you've ran/walked them into the dirt, its time to get new ones. and dont skimp on shoes, make sure they fit and they have great support, or else you can expect to keep hurting.

Next, stretch like crazy. whats happening, besides splints in your bones from the constant banging of your foot on the ground, is your leg muscles constricting and wrapping around your shin bone, causing more pain than just the splints. SO stretch long before and after a workout. Massage your shins and ankles once a day too.

Finally: watch how much calcium and vitamin d you're consuming each day. I had a problem with shin splints and ankle pain, and after i changed all the above, i was still in pain. Turned out, i was consuming not even half of my daily recommended amount of those vitamins! so my bones and joints were weak.

So take vitamin d and calcium pills and eat a lot of dairy, to make sure you get as much as possible. With all this advice taken into action, the pain will subside soon enough!

liz72

Yes, when I started running I could only endure 30 seconds at the most. It will be a matter of building up leg strength and lung strength. Rather than timing myself, I ended up just choosing an object ahead of me that I would run to and gradually set goals farther out the next time around. I found that keeping an eye on time only discouraged me in the beginning. You'll figure out what works for you to get started.

musclebuilder

So i attempted to start running today. Of course i didnt expect to be able to. but i couldnt even jog for 2 min.! lol.. maybe 30 sec.! haha. it really hurt the top of my ankles.. is this normal for a beginner? and how do i get my body to learn how to jog longer...thanks =]

I agree with the others..Build up little by little...Any improvement you make each session/week ect.. is positive improvement.

I know all about the shin splints.:grumble: A quality pair of running shoes as forum member Desiderata suggested is important. Ice helps..And you can find a nice grass field to do jog around..even if it is part of the time will help.

CricketClover

I have the same problem, especially with my ankles but with me it is a medical condition. A lot of people have the same condition and just don't know it. It is where your arch collapses when you take a step and it is very bad on the ankles and knees. There are some good shoes out there and shoe inserts that help this. Right now I use Super Feet inserts, but am getting a pair of Merrell running shoes for Christmas (they are expensive). The Merrell shoes are made specifically for over pronation. You may want to go to a running store and they will put you on a treadmill and watch you run and tell you what your exact problem is.

geregam

Yes, running outside is better than the eliptical, and a treadmill. It burns more calories and its more effective than a treadmill because treadmills absourb about .5 cm of shock in your steps which makes it easier.

The only way running outside will burn more calories is if you run a lot of up hill slopes, the caloric output is the same on the treadmill as it is on a flat track. As for the give in a treadmill, set the incline to 1 or 2, which makes up for that give.. it's basically like running on the track.

As for an elliptical or arc trainer, the biggest problem with those is pushing yourself hard enough. When I first started running, I cross-train on the elliptical and didn't feel like I was getting anywhere. However, once I started using some of the elliptical machine's built in programs (like cardio), I actually noticed my running got stronger.

Let's put it this way, before last night, I spent about 4 weeks doing cross fit (www.crossfit.com) and elliptical training. Crossfit includes some running, but no more than a half mile at a time. Last night, I ran a full 5K and broke my own personal time record. So, you can get better running without running a lot of distance.

I swear by Cross Fit. Every day it kicks my tail in the gym, but I feel much better and I'm noticing my overall fitness improve. Hell, I can do more than one pullup in a row for the first time in my life.

csingleton24

Yes, running outside is better than the eliptical, and a treadmill. It burns more calories and its more effective than a treadmill because treadmills absourb about .5 cm of shock in your steps which makes it easier.

The only way running outside will burn more calories is if you run a lot of up hill slopes, the caloric output is the same on the treadmill as it is on a flat track. As for the give in a treadmill, set the incline to 1 or 2, which makes up for that give.. it's basically like running on the track.

As for an elliptical or arc trainer, the biggest problem with those is pushing yourself hard enough. When I first started running, I cross-train on the elliptical and didn't feel like I was getting anywhere. However, once I started using some of the elliptical machine's built in programs (like cardio), I actually noticed my running got stronger.

Let's put it this way, before last night, I spent about 4 weeks doing cross fit (www.crossfit.com) and elliptical training. Crossfit includes some running, but no more than a half mile at a time. Last night, I ran a full 5K and broke my own personal time record. So, you can get better running without running a lot of distance.

I swear by Cross Fit. Every day it kicks my tail in the gym, but I feel much better and I'm noticing my overall fitness improve. Hell, I can do more than one pullup in a row for the first time in my life.

I LOVE CrossFit too! I took 3 minutes off my time by doing CrossFit!