Experienced runners, lend me your ears!!
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Lulzaroonie
Posts: 222 Member
My friends and I started running this week. We're not strangers to fitness, we did very high impact fitness classes for about 18 months before we started running, but this is a whole new kettle of fish.
Before I started getting fit, I suffered with shin splints when I walked, and after about 6 months of fitness classes, they finally went.
When we went running, by the end, they started coming back. I kinda expected that, as I've never really run anywhere by choice before (unless its for the bus or to get out of the rain lol). I suspect its from the impact of running. And possibly down to my shoes.
The other thing is that, unsurprisingly, I was rather sore after. My inner thighs feel it the most.
My issue isn't the soreness, since soreness is to be expected after many exercises.
It's that from what I've read, I'm pushing myself too hard, going too fast.
And I'm struggling with that notion, because I'm like 210lbs, and it took about 40 minutes to run 2.5 miles (which isn't far in the grand scheme of things) with quite a few walking breaks, so it's not like I'm going particularly fast.
Like if I had to estimate how fast from when I've used a treadmill, I'd say we were only running about 6/7mph, only just slightly faster than a brisk walking pace (for me anyway, my mum is a naturally fast walker, so I've always walked fast to keep up with her when I was younger lol).
So I guess I want to know, am I doing ok? AM I going too fast? Because I think slowing down would just be walking. Maybe I'm being unrealistic, and thats why I want some experienced people to help me
Before I started getting fit, I suffered with shin splints when I walked, and after about 6 months of fitness classes, they finally went.
When we went running, by the end, they started coming back. I kinda expected that, as I've never really run anywhere by choice before (unless its for the bus or to get out of the rain lol). I suspect its from the impact of running. And possibly down to my shoes.
The other thing is that, unsurprisingly, I was rather sore after. My inner thighs feel it the most.
My issue isn't the soreness, since soreness is to be expected after many exercises.
It's that from what I've read, I'm pushing myself too hard, going too fast.
And I'm struggling with that notion, because I'm like 210lbs, and it took about 40 minutes to run 2.5 miles (which isn't far in the grand scheme of things) with quite a few walking breaks, so it's not like I'm going particularly fast.
Like if I had to estimate how fast from when I've used a treadmill, I'd say we were only running about 6/7mph, only just slightly faster than a brisk walking pace (for me anyway, my mum is a naturally fast walker, so I've always walked fast to keep up with her when I was younger lol).
So I guess I want to know, am I doing ok? AM I going too fast? Because I think slowing down would just be walking. Maybe I'm being unrealistic, and thats why I want some experienced people to help me
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Replies
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I'm hardly an expert, but I've been doing distance (5-10 miles) jogging (12 min/mile) for about 5 years. I recommend running outside as opposed to the treadmill and NO walking breaks. After doing this for awhile you can go back to the treadmill. The treadmill makes it too hard to change your pace. Some people like that; I personally hate it.
When I say no walking breaks, I mean even if you have to turkey trot for awhile, KEEP running. When I first started, if I was taking a "break" people could pass me while they were WALKING, but I kept the bounce in my step. Gradually, even your slow periods will get faster and faster, but keep that heart rate up.
As for shin splints, try bouncing on your toes (jumping) for a minute after stretching, direction before running. It helped me.0 -
Hi! Its great you have chosen to run From my experience I would say you are going fast..Still 2.5 miles is a great job done:drinker: Try 5mph and see how far you can run, but whatever suits you...Just don't try increasing mileage and speed at same go...Take it slow and get nice fitting shoes..Form should also be correct..You can get all information from Runnersworld..
Soreness is expected...if you really maintain the form and start it slow...running really helps, even with abs....Stretch well after running..All the best!0 -
If you've not done much running before you can expect to be sore regardless of the pace you run at until your muscles get used to it. For me it's my calves. I suggest running only every second day to give your legs a good time to rest and get rid of the lactic acid. Walk on your non-run days, this will help your legs recover faster. Stretching, massage and warm baths will also help.
I would definitely recommend getting new shoes, not just that but get them fitted by a professional (ideally who's also a runner) who can *kitten* your gait and get the best shoe for you. This should prevent shin splints (apparently 90-something percent of shin splints can be attributed to I'll-fitting footwear) but will also help avoid other common running ailments.0 -
Hi! Thanks for the replies. I have some cross training shoes, but I've had them for about a year now so the soles are getting a bit thin (plus I tend to tread on the outer of my heel, so the side is kinda wearing away faster) so new shoes is a definite ASAP job.
And running every second day is pretty much what we're aiming for at the moment. We're not really confident enough to go out on our own yet (lol is that lame?) even though that shouldn't matter, so every second day kinda suits us well at the moment
Running outside is way more fun than on the treadie (which I never really used for running often anyway), living in a coastal town means I get to run along side the beach, and being in England means we also have all the awesomely painted beach huts/houses (don't know if anyone outside the UK would know what they are haha) to run past too!
Walking every day is a no brainer for me, I don't drive and I have to take my son to school, so I walk about 40 minutes per day (regardless of exercise) as part of my daily routine (sometimes more if I need to get groceries)!0 -
Ive been running for a few months, and like you had a bit of fitness from the gym etc. But running outdoors is tough! Start by doing a run/walk routine, a really good app to keep you going is couch 2 5k (although I never used it, because I went to a running club that did the same thing!) In a few weeks you'll be doing a distance of 5k (3.1miles) in under 40 mins, Just keep increasing the runs and decreasing the walk intervals.
I know what you mean about going too hard - for me going to hard has always put me off because I struggled, so this time I just took it slowly and then built up and now - I really enjoy the first 3 miles! The 4th I don't enjoy quite so much but in a couple of weeks I'll still be enjoying the 4th and not enjoying the 5th, and I'll keep on until I can do 10 miles!!
A few months ago the idea of me running barely 2 minutes was laughable, a mile a dream and 5k something I never thought I would do - now I regularly run that distance and not only that, I LOVE IT! Goes to show anyone can!! I love talking and hearing about running so feel free to add me if you like!
:drinker:
PS I'm in the UK too - but my runs are in parks and woodland - pretty envious of your seaside runs!!0 -
1. I totally disagree with the person who said no walk breaks. Most learn to run programmes use them (like C25k) and personally I was amazed at how fast my running fitness increased following that.
2. Be wary on the shoe front too. Lots of pseudo science involved in shoe design. Yes in a running shop they'll look at your gait and recommend a shoe they think fits you but a lot of the reasoning they use is outdated and not supported by research. So don't get talked into a expensive shoe unless you really feel that it's right for you. Personally I'm a fan of minimalist shoes and getting into those made a huge difference to how my body reacted to running. I'm not saying they are for everyone but it's worth at least looking in to.0 -
Hi. Well done for starting running, the best decision! I know it might seem strange, but you will need to walk a bit! The Couch 2 5k programme helps you do this. You basically start by waling a bit and running a bit and repeating, and you gradually run for longer each time. This is the way to do it if you want to avoid injury. Your body is using some different muscles to when you were doing other cardio and they need to get used to the change. Friend me or ask me question if you would like more help. Good luck!0
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The thing to remember with runnign is that it is completely different to walking
When you walk you always keep one foot on the ground, so the impact of the other foot coming down is fairly minimal. When you run you will have both feet off of the ground and you will land on one foot with your entire body weight (plus the acceleration due to gravity). The rule of thumb is that the impact is equal to three times your body weight. Obviously the harder the surface you are running on the more abrubt this jolt is going to be.
As you say you are able to run along the side of the beach, maybe you should try running on the beach (I would suggest the water margin where the sand is firmer, if you run in the loose sand it will be hard going). I know that I used to suffer from shin splints something chronic until I stopped running on the pavements and started to run in the woods with the dog.
The other thing to note is that you will probably find that your lungs and muscles will adapt to running far quicker than your bones and joints. Every time I have injured myself it is because I increased my distance or pace too fast. Once I forced myself to take it slowly and increase the pace/distance gradualyl I have avoided injury. Again the rule of thumb is that total distance in a week should nto increase by more than 10%.0 -
Congratulations on getting out there running!
Yes, shoes, shoes, shoes! Go to a specialist running shop and get a pair they recommend for your gait. Don't hand over any cash unless they watch you run in them for a few minutes. If you get on with them, you can buy your next pair online - last season's colours are usually half the price.
Next gait. Many beginner runners get shin splints because they're attempting to land on their heels and roll through their foot. Lifting the toes all the time combined with the braking action of having your foot land in front of the body makes the front of the leg hurt. Instead think about swinging your leg forward so it lands directly below, rather than in front of, your body. You should find it land mid-foot rather than on the heel, which should make a big difference.
Finally speed - 6/7mph is super-fast for a beginner, and waaaay faster than anyone can walk. Are you sure the treadmill isn't in kph instead? If you are going that fast, you might want to slow down. You'll need far fewer walking breaks and won't hurt the next day.
Here are my beginner's running tips, hope some of these help. Do come back and let us know how you get on! :flowerforyou:
http://www.myfitnesspal.com/blog/BerryH/view/20-things-i-wish-i-d-known-about-running-when-i-started-1039360 -
Shoes,shoes,shoes again..
This is often an issue when people first start to run, and it's usually because their poor feet are taking a battering. I think you ought to get yourself to a dedicated running store and get a gait analysis done, and then a shoe that matches your running style. Not only will it allow you to run much more efficiently, but also reduces your risk of injury.
And there is nothing wrong whatsoever with taking walking breaks..Hal Higdon, Galloway etc all suggest the use of walking breaks and thats for Marathon runners.
C25k would really be a great place for you to start...after that, you own the roads.0 -
Fabulous and supportive advice from everyone, thanks so much!
I don't know if any of you are from the UK, but I wouldn't know where to start in terms of dedicated running stores?
We have 'sports shops' but these are often staffed by people who are just working a job, rather than experienced sportsmen, and the closest ones to me are franchises. I don't drive either, so travelling long distances just for running shoes isn't ideal.0 -
Where are you based?I don't know if any of you are from the UK, but I wouldn't know where to start in terms of dedicated running stores?
Sweatshop, Runner's Need, Run and Become, Millet Sport, Achilles Heel and Up and Running are just a few, and most towns have an independent one.
Don't go to a single brand store, like a Nike store, you'll need to try on several, and they might not look pretty but they'll feel great!0 -
Im based in South East Kent, Broadstairs to be exact, but Margate if that helps with the general area. I've done a Google search and Sports Direct, DW Sports and JD Sports are the only ones (franchises), and I want to go somewhere where I know I can be properly attended to rather than just shown some shoes and left to my own devices.0
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I'm in London and go to Runners Need... it's a chain and they do some gait analysis... found them to be good!0
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I've run 30 marathons.
Here's some advice I wish someone had given me when I began about 16 years ago.
Shin splints---oh, I have suffered from them. Ouch.
ONLY run on softer surfaces, that includes: dirt paths, asphalt roads, grass, a track---NEVER ever run on cement or bricks.
Buy good shoes, once I realized that my shin splints were in part because of my high arches, I started wearing cushioned but lightweight running shoes [Asics].
Resist the urge to ever run barefoot, unless it is for a few minutes on the grass or sand. Barefoot running [okay people don't pile on, this is my opinion only] is a damaging trend.
Massage and ice after every run. Stretch AFTER your run, never before.
Start your running program very slowly--that is 2-3 minutes of walking, a minute running [you should be able to talk while you run in the beginning]---alternate run/walk while you build up. The building up process takes weeks and months, but is worth it.
Check out Runner's World online. They have lots of forums for runners just starting out.
Good luck!0 -
I'd avoid those shops, theyr'e mainly for fashion and I've never had any decent advice there.
There's a Sweatshop in Maidstone, Ipswich and Bluewater, so not super-near.
There's a few more suggestions here:
http://www.runnersworld.co.uk/forum/gear/running-shop--kent/75332.html
If not, it's well worth a day trip to London0 -
There's a lot of great advice up there already, I just wanted to stop in to say congratulations and I think it's wonderful that you want to stick with running even after the first attempt was less than ideal. Definitely get some new shoes and hit the road. It gets easier. Best of luck!0
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Oh, and pick up a copy of Runner's World - they have adverts divided by region in the back. You could also contact your local running club to see if they can recommend a local shop.0
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DW Sports in Broadstairs do gait analysis, apparently (I goggled gait analysis and Broadstairs)
I have always got shin splints on trying to run, until this time. The main difference this time was that I did C25K and built up gradually. There are lots of apps to try from and I know lots of people have had success with it, so give it a go.
I also got a decent pair of running shoes after week two.
I am now on a 5 to 10K program without any injuries and I am loving it!
P.s. also in UK, but I run along suburban streets! Had a few days in Bournemouth and loved running alongside the beach, so am very envious.0 -
One point I'd emphasise, is that when you do get to the store for a gait analysis, ask around the staff and find out who's the runner - I had a gait analysis done by someone who, although trained to use the machine, wasn't a runner herself and I had to take the shoes back as they made my feet go numb.
Be prepared to be sold a pair of shoes half as size bigger than you expect - the action of running pushes your feet forward in the shoes and you don't want to end up with squashed toes!
Good luck!0
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