Calling all runners!

I don't know if I can do this anymore!! I just got back from my walk/run and I swear my legs are hurting so bad! AND I mean really bad, to the point that I feel like I can barely walk! I thought that this was supposed to get easier not harder! I did the same routine as I have been doing for the last week and tonight has to be the worst one! I wore my heart rate monitor and it said that my heart rate got into the 150-160s while I was jogging. I don't know BUT I can tell you this, my legs feel sore painful right now. It doesn't feel like normal soreness! I am icing them right now but seriously I don't know what I did wrong! I don't want to give up though! I want to walk/run again on Wednesday. Any thoughts on what I can do to make this pain stop soon? I didn't know that running would feel like this.

I know it hurts man...Ive been there. It feels way worse than normal muscle soreness. Even walking hurts. I know. Nothing but time, rest, and conditioning will make the pain go away. I actually quit and delayed my weightloss and running by more than a year because I quit. Listen to me. ICE, Ibuprofen, and ABC's. Rest 2 days in between maybe 3. WALK in between if you can. DONT GIVE UP!!!!

So is it ok to have a 2 day rest in between? Tonight is my walk/run night but my shins hurt and my knees are a little sore. I did my last walk/run Saturday night. Or should I try and push a little bit? I want to push a little but I also don't won't to make my legs worse.

I usually have my best runs after I've had at least 2 days off. My typical run schedule is Tuesday, Thursday and Saturday, and I often feel my best on that Tuesday run, when my legs are nice and fresh.

I don't know if I can do this anymore!! I just got back from my walk/run and I swear my legs are hurting so bad! AND I mean really bad, to the point that I feel like I can barely walk! I thought that this was supposed to get easier not harder! I did the same routine as I have been doing for the last week and tonight has to be the worst one! I wore my heart rate monitor and it said that my heart rate got into the 150-160s while I was jogging. I don't know BUT I can tell you this, my legs feel sore painful right now. It doesn't feel like normal soreness! I am icing them right now but seriously I don't know what I did wrong! I don't want to give up though! I want to walk/run again on Wednesday. Any thoughts on what I can do to make this pain stop soon? I didn't know that running would feel like this.

^Don't give up. Listen to your body, don't push it. Take a few days off if needed. My only advise is to give it time, your leg/calf muscles are not used to the hard impact that running does. If possible, try running on softer surfaces like trails. I would definitely continue doing the RICE (rest, ice, compression & elevation) daily & especially icing your shins after the runs. You may want to check out compression sleeves for your shins, Zensah & CEP makes some. Make sure you are properly fitted by having your gait analyzed for running shoes at a running store, NOT a chain retail store.

Chris - if you need 2 or 3 days off to recover, take it. If something is getting injured and you need a few days longer, take it. Think of it as an investment at that point. If recovering longer allows you to progress, it's worth it. If not recovering causes you to quit, then which was better? i understand the temptation to just push through it. That is fine for discomfort. It's not the right approach for pain.

I just saw this thread, and wanted to offer my input.

If you are having shin pain already, I would second (or third) the suggestion to explore minimalist shoes. I agree that it is entirely a personal thing, but at the start is the best time to explore the option.

I started Couch 2 5K in January... I never could run before because I have heel spurs and any kind of consistent heel striking gives me bouts of plantar fasciitis. In January I discovered Vibram shoes... I bought them for walking as I realized that when I walk barefoot my joints feel better. After a few weeks of walking I decided to tentatively try running. C25K was the perfect program to get me started.

At the time I weighed 307 pounds, but I was able to run in the VFF because the lack of cushioning MADE me strike on the mid- to fore-foot. No PF and no shin splints. The calves were really sore for the first few weeks as were the arches of the feet... these are the areas that are most weakened by heel striking and cushioned support/control shoes.

After about week 4 of C25K, that soreness subsided and I was able to steadily improve both my time and my distance.

Less than 8 months later, I've run a total of about 550 miles so far this year. I've run several 5Ks, a 10K, a 7 mile and a 10 mile race, and last saturday I ran a half marathon. All of this was coming from nothing in running and every single mile has been in FiveFingers or other minimalist shoes (New Balance Minimus Zeros).

You CAN do this.

I'm not saying that you should be running in minimal shoes, but that if you are already having shin pain, that is a sign that your form is probably an issue. There are lots of shoes now, from just about all manufacturers that are combining some cushioning with a flatter profile (zero drop from heel to toe, or just a few millimeters of drop). The biggest thing, in my mind, is to try to move to a mid-foot strike... shorter strides with faster turnover (more strides per minute).

Okay.... that's the end of the sales pitch for a "minimal" style of running.

As for motivation/C25K here is my advice.

1. At least one person mentioned "An Accidental Athlete" by John Bingham. I highly recommend this book, along with another book of his "The Courage To Start". His story is a great one to hear for anyone who is coming to running and fitness as an adult.

2. This should be plastered all over the information you read about C25K... I firmly believe this is the reason some people don't finish the program: Rule 1 of C25K should be to SLOW DOWN. If you can't make it through the running interval (at whatever point in the program you are currently doing) you are going too fast. The only real complaint about C25K that I have is that the goal of 5K in 30 minutes by the end of 9 weeks is unrealistic... especially for people who have a lot of weight to lose. 5K is realistic, and 30 minutes (or more) of running straight is realistic, but most people won't be fast enough to do 5K in 30 minutes. 40 minutes or more is not uncommon. When in doubt, slow down.

3. Definitely take the prescribed days off for C25K... it is just 3 days of running a week. Some people do it every other day (so some weeks are 3 days of running/4 days of rest and others are 4 days of running/3 days of rest) and that's okay if you feel good doing it, but definitely take that second day off between runs when you feel you need it.

4. Don't be afraid or discouraged by "failing" a run or a week... no everyone is able to progress through the program at the pace it is written... and that's okay. Also, every runner just has "bad runs." They happen to the best of them... just write it off and continue on with the next run.

5. Even given what I wrote in #4 above, if you are able to run the runs in a given week as prescribed don't be afraid to move on to the next week... even if you feel like you should have done the current week "better". A LOT of beginning running is mental. To be sure, there are a lot of physical changes you will go through as well, but at least half the game is training your mind to overrule your body sometimes. Your body can do so much more than it wants to. The program is designed to stretch you both physically and mentally. You might not do well on the first time trying a new distance or set of intervals, but chances are you could surprise yourself.

I'll finish with two of my favorite John Bingham quotes for beginning runners and "adult onset athletes".

If you run, you are a runner. It doesn't matter how fast or how far. It doesn't matter if today is your first day or if you've been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run.

and

The miracle isn't that I finished. The miracle is that I had the courage to start.

You've taken the hardest step... the first one.

Keep it up and you'll get there.

Ted

Asics Nimbus are the best shoes I have ever ran in, I am 6'0 and weigh 191.0 and run 15 to 20 miles a week and these shoes have the best cushion and support I have found. A good pair of shoes is a must. Keep up the good work and don't get discouraged.

bump

Asics Nimbus are the best shoes I have ever ran in, I am 6'0 and weigh 191.0 and run 15 to 20 miles a week and these shoes have the best cushion and support I have found. A good pair of shoes is a must. Keep up the good work and don't get discouraged.

Asics do seem to be the best athletic shoe, right? I have a pair of Asics Duomax and they are ok. I was actually looking into getting Asics Gel Kayano 18 but they are a little pricey.

Have you tried any of the shoe finder tools to inform your selection choices? Try this one: http://www.shop.runningroom.com/ (you have to click the button on the 3rd tab down that's above the scrolling images)

Alphabet Stretches or ABC's

1) Sit in any chair with plenty of room in front of you to raise your leg

2) Lift one leg in front of you

3) Pretend you’re writing the alphabet with your big toe on an imaginary blackboard

4) Proceed through the entire alphabet

5) Repeat with the other leg

6) Do two sets on each leg

Do 2 sets on each leg 2-3 Times per day

I will definitely try this. But what is it supposed to do? Does it help strengthen the lower legs?

Its a stretch that helps loosen those tight muscles along your Medial Tibia

Asics Nimbus are the best shoes I have ever ran in, I am 6'0 and weigh 191.0 and run 15 to 20 miles a week and these shoes have the best cushion and support I have found. A good pair of shoes is a must. Keep up the good work and don't get discouraged.

Asics do seem to be the best athletic shoe, right? I have a pair of Asics Duomax and they are ok. I was actually looking into getting Asics Gel Kayano 18 but they are a little pricey.

Asics Nimbus or cumulus are The way to go for extra cushion which I highly suggest you will see an difference

Not to be rude to the quoted poster, but be VERY careful with exploring minimalist shoes. This warning comes from the advice of my chiropracter and person experience. This is a debated issue, so interpret it as you wish.

If you are running on UNNATURAL surfaces (i.e., pavement, concrete, track rubber) regular running shoes are ideal. Your body was never meant to run on these types of surfaces and the protection offered by a cushioned running shoes is what will protect your ankles, shins, knees and back from injury. Finding the right running shoe, however, is a matter of trial and error (check out the Running World forums for advice; people commonly go through 3 or 4 pairs before finding the 'right' shoe).

If you are running on NATURAL surfaces (i.e., dirt, grass, snow, rocks) then minimalist shoes are worth exploring. Especially ones that allow your toes to move -- your toes are designed to provide stability on uneven surfaces. These surfaces offer more ground cushioning than unnatural surfaces, which your body will appreciate.

Not really taking offense at the debate, but did you read the rest of my post?

I didn't say "GO RUN IN MINIMALIST SHOES". I said, based on MY personal experience, that it is a good idea to explore minimalist shoes at the start of a running career... then there is no retraining required and, frankly, the slow gradual increase in running that C25K (or similar beginning runner programs) has is the BEST way to get into minimalist running. I suggested that the OP explore minimalist running.

It is a highly debated issue for sure. The internet is full of studies and anecdotes on all sides of the minimal vs. traditional show debate. That's why I said it is a personal issue.

What I disagree with is the idea that SYNTHETIC running surfaces (what you call UNNATURAL) require cushioned running shoes. Cushioned running shoes are A way to run effectively on these surfaces without injury, but not the only way. For me, I've run 550 miles this year - all but about 30 of those have been on asphalt or concrete... and ALL have been in minimalist shoes with virtually zero control or cushioning. A proper gait, shortened stride and mid-foot landing means that my knees, ankles, hips are all cushioned by my feet doing the job that they were designed by nature for.

I ran a half marathon last weekend in my VFF SeeYas. I definitely felt it most in my feet and needed about 2 days off... but my knees, ankles, hips, etc felt as good the day after the race as they did the morning of.

All I'm saying is that there are tradeoffs of both type of shoes and both styles of running.... and that if you think minimalist running may be for you, I believe that it is best to try it out early in your running career, not later when you have established a different style of running that you have to un-learn.

My shins are really starting to hurt now and so is one of my knees. I stretch afterwards and take a rest day in between walk/run days. Is there a specific food to eat before or afterwards that will help your muscles and all to recover faster?

Try doing some research on Glutathione. Its awesome... especially for helping muscles to repair.

Don't try to run fast. When I first started running....it was SO slow. Don't worry about speed at all. Knee braces are a life saver.