A question for runners

SarahCW1979

May be a daft question (or two) but hey-ho, here we go :laugh:

I went running for the first time EVER since childhood on Monday. Only 3 miles but its 3 miles further than I have EVER run. It is now Thursday and I still feel like I got hit by a car. My legs are still so jelly-fied that I stepped off a curb today that was slightly higher than I thought and threw out my sodding back!

Is this all over, hellish body pain normal?
Do I have to wait until my legs dont hurt anymore to try again? Obviously will have to wait until the back is better... bleh :frown:
Does the breathing/stride count thing come naturally eventually or will I always be wheezing like a dirty phonecall?

sarahbw22

Since it's been so long since the last time you've run, you might of pushed a little too much. Going from nothing to 3 miles is a lot!! I would suggest to let your body heal, and then start over with a shorter distance, or mix it up with running/walking . My breathing was terrible too, when I went too far of a distance. Now that I'm doing the Couch to 5K program, my breathing is much better. The little breaks give you the chance to catch your breath before you start to run again. And I don't follow a stride breathing thingy. I breathe how it feels natural to me. But that's just me AND I just started running. I might try to so the breathing stride thingy when I increase my distance, but for now, I'll do what feels right so I keep going and don't give up.

BuffyEat2Live

I don't have an answer for you, but WOW you started at 3 miles???? I'm impressed. I started running in January and I'm still not to 3 miles straight... Maybe you did too much too soon?

melaniecheeks

3 miles is HUGE for a first run!

Slow down, and build up your distance more gradually.

sdreed25

lol, yes this will happen to start with. It's why it's best to start a little easier until you body gets used to this new movement. I'd go out and do intervals of running and walking so to put less strain on yourself, make sure you warm-up and down, plus have a good stretching session. Make sure you have plenty of water and some protein to repair those muscles.

And although the breathing does get easier, as soon as you start trying to improve pace it starts to come back..... it's a sign you are pushing yourself hard. I'd ease down for a few sessions and then build back up, that way the recovery will be less and ultimately you'll do more and improve.

just my 2p/2c

BflSaberfan

May be a daft question (or two) but hey-ho, here we go :laugh:

I went running for the first time EVER since childhood on Monday. Only 3 miles but its 3 miles further than I have EVER run. It is now Thursday and I still feel like I got hit by a car. My legs are still so jelly-fied that I stepped off a curb today that was slightly higher than I thought and threw out my sodding back!

Is this all over, hellish body pain normal?
Do I have to wait until my legs dont hurt anymore to try again? Obviously will have to wait until the back is better... bleh :frown:
Does the breathing/stride count thing come naturally eventually or will I always be wheezing like a dirty phonecall?

Unless you are injured, keep going - believe it or not you will actually be less sore after you do it again. The breathing will get much better within a week or two of keeping at it, your heart and lungs will already be strong and you wont so out of breath.

MommaKit79

I am by all means NOT a runner. But, I would wait til your legs arent JELLY-like anymore, at least. If not, you may hurt yourself more.

As for the breathng, this is more my type of question. I will try to find the blog that helped me but, i will say concentrate on it when you start running and bit then it will start to come naturally. Breathing has ALWAYS been my biggest issue when running. I did my first 5K in October and, after reading a Blog, i decided I would try to run some of it. I ran longer then I EVER had because I concentrated on my breathing more then ever.

GOOD LUCK and hope your back feels better!! :-)

AmazingTech

if your stiff and sore you need to do some stretching or a slow jog will help make you less ahcey, if your road running really really make sure you have proper cushioned trainers that suit your running style I give myself super bad shin splints if im not careful with my shoes and build it up slowly 3 miles is actually a very good distance you have perhaps just over done it,

when I run I tend to use interval training, not sure people do it but its how we fitten horses, you perhaps will do three minuets of solid running at a very good pace and then a few mins walking to recover your breath and then repeat it again you are still getting a good cardio work out but your not thrashing joints and making yourself sore

stutba

Soreness for the 1st couple of weeks is very normal. With that said, i think you did to much to soon. I would back of the distance and work upto 3 miles. Ive been running for a little over a year now. Everyones ability is different, but I started slow and within a month or two I could run 3 miles comfortably. The test for starting easy is to run at a pace where you could carry on a broken conversation. If you can not complete a sentence, you are pushing yourself to hard. Sounds like you are pushing your self to hard. Take it easy or you could injure yourself and be out of running for a while due to injury.

Keep running, just start smaller and slower.

SarahCW1979

Thanks for the responses guys and gals! I probably did go out hell for leather but I was trying to keep up with a friend who only had a baby 4 months ago! The woman is a MACHINE! I got home and collapsed on the floor, SHE got home and started making dinner/looking after baby/tidying the house :noway:
She is military so perhaps I should cut my unfit body some slack!

cwolfman13

Thanks for the responses guys and gals! I probably did go out hell for leather but I was trying to keep up with a friend who only had a baby 4 months ago! The woman is a MACHINE! I got home and collapsed on the floor, SHE got home and started making dinner/looking after baby/tidying the house :noway:
She is military so perhaps I should cut my unfit body some slack!

Definitely go slower. When I started running, I just did 3 days per week...one day running/walking, one day doing intervals, and one day just going for a long walk to get my body used to moving more. I was still sore, but it was manageable. I didn't do distance initially, just time...30 minutes for the run and intervals and 45-60 for the walk. Now 4 months later, I'm running 3 miles 3x weekly. I can't do much more than that because it hinders my weight training progression if I go too hard...but point is, just go slower and build up to it.

AmyRhubarb

Wow - I used c25k and slowly built up to 3 miles over 9 weeks! I would say going for 3 miles on your first time out was definitely too much too soon! Ease into it, your body will thank you!

bluefox9er

what a great achievement !!

So..now you KNOW you can run 3 miles, and all the stuff that goes with it..you are perfectly placed to think about what you could have done differently and modify to make yourself more efficient at running 3 miles, which is no mean feat.

A lot of us undertook running 3 miles using the c25k program, and we were 'eased' into it, as our bodies became accustomed gradually to the demands of a 3 mile run.

Although you can run 3 miles, it might be an idea for you to look at c25k to see how 'we' eased into the 3 mile run.

Perhaps next time you could possibly run a little slower, or add in a short walking break just so that you don't feel so fatigued?

Clearly you are pretty fit in order to run 3 miles straight off!

sarahc001

I did 3 miles my first time out as well, but I had made it through 4 weeks of p90x by that time. You're fine. two days and you'll feel normal again. Congratulations- if you and I are anything alike, you'll be running your first marathon a year from now. You might laugh now, but just wait! :bigsmile:

HypersonicFitNess

Definitely pare back...you did too much too soon. Nothing wrong with testing to see what you can do...but you over did it.

Recommend either C25K app or using the Jeff Galloway method (you can purchase playlists with the music at the walk/run temp and it tells you when to change from walking to running at the right time, or you can download free from motiontraxx)

http://www.jeffgalloway.com/

http://www.jeffgalloway.com/training/index.html

http://motiontraxx.com/mix/exercise/running/

bluefox9er

Congratulations- if you and I are anything alike, you'll be running your first marathon a year from now. You might laugh now, but just wait! :bigsmile:

QFT!

skincy

I do alot of marathons, so I can tell you that starting out at 3 miles is not bad, but in the beginning I would try a run/walk routine (Look up Jeff Galloway) until you build up. Also it is normal to be sore but I would suggest that you be fitted for running shoes by a running store. Its usually free and they will analyze your gait. You can buy the shoes from them the first time to be nice for their time and then once you know your shoe than you can get them online for cheap. I cannot stress enough how important shoes are!! That can make a big difference in pain. and don't listen to others about shoes, what works for one does not work for all If you want to friend me you can, I regulary do marathons and ultramarathons so I got some experience under my belt. Good Luck!

RunForChai

I've run 30 marathons but still remember when I began:

1) Run slower! Take walking breaks and run slow enough so that you can talk---this might seem counter-intuitive, but really it is the way to start running.

2) Never, ever run on hard surfaces [sidewalks and concrete]---better for you knees, back and general "pain" to run on asphalt, hard-packed soil, trails.

3) Try running in the pool, it is very easy on the body and a surprisingly great workout.

4) Wear good shoes and socks.

Good luck! Running saved my life and sanity but it takes time to build up.

SteveTries

You ran 3 miles first time out? That's really impressive, well done!

You're soreness is to be expected. You pushed a lot of your body into areas it just isn't used you and probably broke down some muscle in the process, which will now repair and rebuild stronger.

You won't feel this way after your next run as your body adapts and please do not let this put you off. Going forward you might not want to make huge leaps from one workout to the next, or one week to the next. Modest increases will give you time to adapt.

Once again, well done!

miracole

Well done on getting out there! As with any new exercise, going all out your first time out can leave you very sore, take it as a lesson learned that running takes patience! Give yourself time to slowly and steadily build and you'll find less pain and a quicker recovery time. Most importantly, when you feel up to it go again! And listen to your body when it starts to tell you "ok I'm good for now!"

HonoriaLucasta

Holy smokes, you ran THREE MILES your first time out?! That's seriously amazing. It took me MONTHS to get that far when I started. You clearly have some natural talent.

(Edited to actually address your questions ) - slow down and do much less next time and your breathing/stride will sort itself out in time. Also, look into getting fitted for running shoes at a running store if you're going to keep it up (which you REALLY should, if you can do three miles on a base of nothing!) You will probably still be sore next time but nothing like this. Eventually you won't be sore at all unless you're doing unusually long mileage or really hard speedwork.

carrieous

3 miles is crazy for your first time running. The couch to 5 k running program gears you up for 3 miles over the course of 10 weeks.

too much too soon

Still_Fluffy

Nice job! Yes your legs will feel better soon. A nice fast walk today would help get the blood pumping and will help them feel better. I would hold off running until tomarrow. When your distance running pick a pace were you speak in complete sentences if your pantingm slow down a step and you'll be fine. I always have to remind my self slow is smooth, smooth is fast.

missdaisy79

I'm impressed, it took me ages to be able to run three miles at once. Even now I'm impressed when I manage it!

jnewton1

well done!! i have just ran my 10k today and i think i'm gonna feel like you in the morning!! work on the interval training and hill work it really does help and i also second a good pair of trainers xx

sevsmom

I'm pretty determined, but I would NOT have been able to keep up with my military friend, had I been you. I could do about 1.2 miles when I started and even THAT distance made me breathless & sore. The key is to keep at it. And, like others have said, slow it down, maybe back off the running distance/incorporate walking to give your body a break. . .etc. Good shoes are a must. Don't go to those serve yourself stores or even the big box sporting goods stores. Go to a running speciality store. . .the shoes are pricey, but they'll give you tons of free advice. Many stores sponsor running clubs. Great for those just getting started.

I hope you get back to it as soon as the back allows. Running is awesome & addicting!!