Runners- I need help!

SLOW DOWN! I'm not trying to be rude, but one of the biggest mistakes people make is trying to run too fast. What matters most is that you're running, not how fast you're running. Take it slow, build endurance and then speed. Your body will be much happier if you listen to it when you're training.

Hi, I have been running for the last year, and am no expert. But when I started with the C25K program, it seemed to be a bit to fast for me. So I listened to my body and eased into it very slowly. I started walking, first a few minutes, and increasing it slowly (<10% a week in distance) to over an hour and a half. Then I started focusing on my heart rate. When the longer walk didn't raise my heart rate enough to get aerobic benefit (for me it was "Zone 3-4" for my heart rate, but some believe it can be lower), I walked faster, and up hills. This helped me to get better aerobic fitness as well as endurance. When the fast walking and hills stopped working as well, I started adding intervals of running to the walks, which started at light jog 1/4 mile, walk 3/4 mile. I then just started to up the running vs walking time. Again, always paying attention to my heart rate and how i felt. If i needed to walk, I walked. If i felt I could go further, I would go a little further. I didn't need to get fit for running shoes really until I started running those intervals. That helped me a ton, and I believe prevented injuries. You may also want to consult your doctor to ensure you don't have another issue related to your legs causing your pain.

As far as the treadmill versus road. Running outside is better, typically, as the surface differences force your body to use stabilizing muscles, which overall make you stronger and less prone to injury. Treadmills provide a bit more cushioning than the road, but tends to pull you along, reducing the amount of pushing muscles you use. Plus, for me, running on a treadmill is boring as heck, and unless it is unsafe outside (ice or heat waves), I avoid it at all costs. (I call it the Dreadmill) Adding an incline can change things a bit, but I suggest you try running outside. If you can find a soft trail, or an asphalt one, is better on your joints than concrete, but good shoes can help some too. If you feel any pain, stop running...your body is trying to tell you something.

Oh and as far as my running goes, I am now in training for a half-marathon in October, and am running 4 days a week, and distances, so far, up to 10 miles individually, and 25 miles weekly. And I feel great at the end of my runs now. It just started slowly.

Hope this is helpful! And good luck!

Have you ever had ankle problems?

I played basketball all through my youth and would constantly sprain and tear/stretch ligaments. When I got older and started running, i would have awful ankle pain. What I do to combat it is a couple very quick and easy stretches before I run.

The first is your standard calf stretch. Stand near a wall or pole and move your legs back as far as you can while keeping your feet flat on the ground. You can do it one leg at a time or both at the same time. You can also do calf stretches on a curb if you have one handy and it's high enough.

The second stretch is just rolling my ankles outward and stretching that area on the outside of my ankle and shin.

These simple stretches helped me a lot, but there can't be enough said about getting the right shoes. Without proper footwear not much else is going to matter.