I have to be doing something wrong...Running

happycauseIride
happycauseIride Posts: 536 Member
in Fitness and Exercise
I started losing weight last August. I'm 38, 5'6" female with a SW of 284, GW of 150 and CW of 225. I had been at or around my SW weight for about 3 years so I was in pretty rough shape. In the beginning I couldn't even walk down the driveway to the mailbox without being winded or my back hurting, but I got on the treadmill and within a couple months I was walking 2 1/2 miles every day.

In January I started C25K. I made it to week 7 in February and developed tendonitis in my ankle. I was then out completely for about 3 weeks and then had to start back at walking, slowly and every other day and worked back up from there. I couldn't run until May without pain and even then it was only once a week.

Now my ankle doesn't hurt, I have started back running every other day and just walking on the opposite days. I have gotten to where I can run 1 1/2 miles without stopping which is a major accomplishment for me. But now I am having the same problem with my shin, just below my knee, that I did with my ankle in February. Same leg too. I have got to be doing something wrong! I just don't understand why this keeps happening. Now I have to take a break again, recover and start again.

I am so mad. I love running. It is something that I have never done, even when I was younger and to me it is a major victory to be able to do it at all! I want to eventually run races, 5K's 10K's and maybe someday work up to a half marathon. But then I feel like a failure because I keep getting hurt and that I will never be able to do it.

Is there something I should be doing different to prevent this? I've gotten new shoes, gone back to old shoes, tried an orthotic in the shoes, ran on a treadmill, ran on a road, stretched, stretched and stretched some more. I am really frustrated right now and could really use some insight if anyone has any.

Replies

  • LaurenAOK
    LaurenAOK Posts: 2,475 Member
    When you had tendinitis in your ankle, did you ask your doc about the cause? It may be an underlying issue and you're not doing anything wrong. I have a bad left knee that starts hurting when I run too much or squat with too heavy of a weight. I haven't gotten it checked out by a doc yet, but I *think* it's an underlying knee issue and not necessarily that I'm doing things with bad form. (and it's always just the left knee... the right is fine).

    That being said, if you've done the shoes and the stretching and all that, I would just say triple check your running form! If everything seems fine, I would visit a doctor and find out what the real issue is.
  • whitney_simpson
    whitney_simpson Posts: 77 Member
    Has anyone ever looked at your running technique to make sure you are running safely?

    Also, it could be because of your weight. Extra weight puts a lot of stress on the body, as I'm sure you already know, and doing things like running that are inherently hard on your body and going to be even rougher because of the extra weight.
  • AnisaMG
    AnisaMG Posts: 154 Member
    I suggest physio, they can tell you why you are having such a hard time, and help treat and prevent it if possible.
  • jabrock9
    jabrock9 Posts: 65
    This might sound dumb, but have you been to a running store and got fitted for shoes? About 2 years ago, I went to our local one and had my gait and the way I run analyzed and I ended up getting the perfect pair of shoes for me. It turns out, I have I neutral arches and a mid foot strike. i was wearing the wrong shoes before that. I'm still not an awesome runner, but I'm way better at it than I used to be. I hope things get back on track for you soon.
  • RobynLB83
    RobynLB83 Posts: 626 Member
    It's probably your weight. It's super impressive that you're out there running. WTG. But maybe try cycling or swimming for awhile.
  • KyliAnne26
    KyliAnne26 Posts: 209 Member
    I agree with what others said about checking your running form and possibly it could be because of your body carrying extra weight.

    If it turns out you have no underlying conditions and your form is okay, you may have the same problem I did when I started running. I personally found running painful and difficult for YEARS - thinking I just wasn't 'built to run.' I tried for years, I even had a track coach, and then tried C25K and never got past it being very uncomfortable and painful. A year ago I gave up and I started doing low-impact cardio and lifting weights. Lifting weights and yoga has strengthened a lot of muscles, joints and my core that I never even knew I had!! - I went out to run a couple weeks ago and I'm amazed at how much easier running is (and less painful!)

    Some people may be able to get into 'running shape' by simply running, but I wasn't one of those. Just something to think about if you continue to struggle with this. Hope it's helpful!
  • HappyElizabeth
    HappyElizabeth Posts: 231 Member
    I'm fairly new to running as well, and have had quite a few aches and pains during the process (I just finished C25K a few weeks ago). I absolutely love it though, so I am determined to carry on. I can only mention a few things that have helped me.
    1) Got professionally fitted for running shoes (sounds like you did this, but I must reiterate it, because it really was the number one improvement for me).
    2) Started running on trails instead of road or the treadmill. I find the ground on the trails and fields much more forgiving to my body than roads and treadmill.
    3) Compression. I have had success with wearing shin sleeves or compression socks while running, and then recovery compression pants after a run.
    4) Slow down the pace. I tend to run too fast, which is not the greatest because I'm carrying extra weight and my body is a little rickety to start out with. There is no shame in the run/walk approach.

    It sounds like you are doing a good job listening to your body. I've had to ease up along the way for a lot of the reasons you describe. Also, some of us are just not built as well for running as others, so our process will be slower. I have found that the slower I increase my distance and times, the better. Even the 10% per week rule is too aggressive for me.

    Good luck, it sounds like you are doing awesome. Congrats on the major weight loss!!!
  • froeschli
    froeschli Posts: 1,292 Member
    Have you ever had an injury to an ankle, knee or hip? maybe one leg is more flexible, or longer etc, - imbalances and compensating for them often leads to strain on muscles and tendons - not even necessarily in the same joint or leg where the weakness is. Could also be something a silly that one shoe has a structural flaw.
    Not sure if upper body imbalances count too, but it's one reason i don't carry a water bottle, one handed, while running.
  • OtiWanKenobi
    OtiWanKenobi Posts: 340 Member
    I had similar issues as you, I kept spraining my ankles and I had shin splints but there are solutions:

    1) I had bad running form, I was running "heel toe" as opposed to midfoot strike. check out www.goodformrunning.com
    2) Get a good pair of running shoes. Go to a specialty running store that will look at your running form and gait and suggest the best shoes for you.
    3) This took me a couple of years to understand and learn. YOU MUST do some sort of strength training in between your running days. Do squats and lunges and if you can, try to use weights and increase the weights as you get stronger. ****this has by far improved my running sooooooo much! I pretty much run pain free now bc of strength training.
    4) Stretch before and after running. VERY IMPORTANT.
  • happycauseIride
    happycauseIride Posts: 536 Member
    I'm going to try to answer a few questions at once here.

    I have not been professionally fitted for shoes, but I have tried several pairs that I have. I live in a rural area and the closest major city that would have a running store is 100 miles away. Needless to say I don't get there very often.

    I do strength training every day. I've done the 30 Squat Challenge twice, I do lunges, push ups, crunches, planks and work with dumb bells. I am currently using 10 lb dumbbells and will soon upgrade to 12 or 15's. I do all my workouts at home.

    I run slow. I walk a 4 mph and I run around 4.7 or so. I don't know about my running form because I don't have anyone else to run with or help me. I'm on my own, unfortunately.

    I have wondered if it is my weight and that is putting to much strain on my body, but keep going because how else am I going to get the weight off?

    I think I answered most of the questions. Thanks to all that have responded. I truly appreciate your feedback.
  • daniellemm1
    daniellemm1 Posts: 465 Member
    Don't give up because of your weight!! I started C25K at around 235lbs and I'm now 219 and I am doing fine (yes there is some jiggling) People on here really encouraged me when I started as such a high weight and I want to make sure you know that your weight does not have to prevent you from running.

    Wish I could help out with your pain but I just do not know the answer, except to say good shoes, good form and stretching have helped me :)
  • grandevampire
    grandevampire Posts: 242
    Silly question, but are your muscles sufficiently prepped for running?

    I had tried many times to start running thinking that if I took it easy at first I could "learn", but I kept injuring something each time (bursitis, muscle strains, horrible shin splints) despite taking the time to learn good form. Each time it would linger and I would try to rest, but I would have to give up before even building up to 3 km.

    Since I've moved to a city where I walk ALL the time and have to climb 6 flights of stairs to my apartment, then started strength training my legs and core in my workouts, I just up and ran 5Ks a number of times now (foregoing the C2 part), fully expecting each time to have pay by nursing a nagging knee/ankle/other injury after, but it's been totally fine.

    I think stabilizing your joints under the repeated impact of running takes a good amount of tendon and muscle support all around, and as your muscles fatigue when you increase distance, you become more prone to injury. If you haven't been strength training your legs (and even core) prior/concurrently, it could well be a contributing factor to pain that persistently pops up.

    Also, though plenty of stretching crucial after a run, if you have already done some damage during the run, stretching may alleviate the symptoms a little, but the injury may not be able to heal by the time you start the next session. If you try to feel optimistic and push through at that point, you may not be doing yourself any favours.
  • bongochick45
    bongochick45 Posts: 130 Member
    1) don't give up because of your weight. Big girls run too!
    2) Are you properly warming up before you run? Before you run do a few jumping jacks, a brisk walk and stretch really well before you get into a good run.
    3)Talk to your doctor about maybe doing compression therapy. That may help the situation.
  • percom74
    percom74 Posts: 4
    So I am no running coach or anything and I agree with most of what eveyone has already said. I noticed you said you use a treadmill, I do to. Now my treadmill is equiped with springs to soften the landing blow, because as you know running is an impact exercise and can really cause issues. My wife can not even run on our tread mill because of shin issues so she prefers elliptical machines.

    Some things I suggest is Hit Training, basically you run for 1 to 2 min then walk for half or equal amount of time in between. Or maybe if you treadmill has an incline you can walk for a few weeks at max incline so one you still get a good work out and second it builds the shin and ankle muscles.

    I had taken an extended break from running and when I started back up my shins hurt so bad it was like someone was cuttin my legs open, but I just kept at it. However, I ran a lot back in my Army days so I knew I just had to recondition.

    Good Luck!! And be careful!!
  • spirytwynd
    spirytwynd Posts: 141 Member
    Several running shoe stores have the ability to check out your running style and form. Then to get you the right shoe for you. I know that when my shoes start wearing out, my knees start to hurt. Make sure you are getting appropriate shoes. Possibly get custom inserts. Have your doc check for issues. Maybe check into getting a running coach for long enough to make sure you are developing good running form. Heal up and stick to it. You are making progress even if you are currently plateaued. If you are going through Hell, DON'T STOP!! You might try using a stair climber or ellyptical machine while you are healing up to run again. Whatever you do, don't quit! :-)
  • Steffani911
    Steffani911 Posts: 196 Member
    I am also 38 and 5'6". When I ran back when I was 225ish, it hurt plain and simple. I am 182 now, and it is so much easier. My legs, knees, ankles used to hurt so bad. I swear there was always something I was icing. I also didn't get good shoes until I hurt myself and couldn't run. I thought the shoes I was running in were fine...... until I got sized and had my gate analyzed. I can't believe the difference in the shoe.

    My vote is get some good shoes, and it may have something to do with the weight. Good luck and keep running!
  • tavenne323
    tavenne323 Posts: 332 Member
    http://www.fitpowernation.com/ask-the-at-blog.html

    Here is a blog I write for a friend of mine that owns her own personal training business. The blog is pretty casual, but there might be some answers for you there. Read the one on Shin Splints and Patellofemoral Pain Syndrome.
  • kmcgaw
    kmcgaw Posts: 93 Member
    I am also 38 and 5'6". When I ran back when I was 225ish, it hurt plain and simple. I am 182 now, and it is so much easier. My legs, knees, ankles used to hurt so bad. I swear there was always something I was icing. I also didn't get good shoes until I hurt myself and couldn't run. I thought the shoes I was running in were fine...... until I got sized and had my gate analyzed. I can't believe the difference in the shoe.

    My vote is get some good shoes, and it may have something to do with the weight. Good luck and keep running!

    I agree. I'm 39 and when I started running a few years ago, I was heavier and I suffered an IT band injury pretty early on. Keep at the C25k program and you will find as you get stronger, and lighter that the pain will likely subside. I have bunions on my feet, so I've had to modify my running gait over the years to accommodate for foot pain, but like you, want to be a runner so do it regardless. I have never had my gait analyzed, but have decided to do so soon, as I am aiming for longer distances. Make a point to plan that 100 mile trip for you to shop for the right shoes. I'm sure your feet and your body will thank you and it will be well worth it. You've come a long way and don't let this deter you from your goals. Good luck!
  • maegmez
    maegmez Posts: 341 Member
    How tall are you? It may not be the weight. I ran at 220 fine. I'm a heel to toe striker. Mid foot landing is hard for me when running fast.

    If you are having pain, 100 mile drive to get fitted properly is well worth it. I tried running at 240 pounds and ended up with plantar faciitis. I waited to get down to 220 and then went and had a gait analysis. Well worth it because I was virtually pain free. It is now time again to get fitted because the pain is back. I run nearly 20 miles a week and with the weight loss, I feel the shoes fitting differently. Can't wait to get refitted as I have a 10k in about 2 weeks!

    All that being said, you don't have to run to lose weight.....power walk if you have to. Then when you are pain free, run!
  • cbuggy75
    cbuggy75 Posts: 23
    Bump to read later
  • happycauseIride
    happycauseIride Posts: 536 Member
    Thank you all for the encouragement. I was feeling very defeated this morning and am starting to feel a little more optimistic. There is some great support here.

    Thanks!
  • davemunger
    davemunger Posts: 1,139 Member
    I'd strongly suggest going to a trainer who specializes in runners. They can evaluate your injury and suggest specific strength / flexibility exercises that will improve your strength and get you back running again. It's great that you are doing some strength training (it sounds like a lot!), but you need to do the specific exercises that will help you as a runner. Good luck, you're on your way!
  • waskier
    waskier Posts: 254 Member
    Lots of good info already posted. Have your gait analyzed and get the right shoes, don't heel strike, ice your knees, etc.

    Some words of advice for your training volumes. We each have to judge our ability to increase volume and type of exercise and do so gradually to avoid injury. Some of us are more prone to injury than others and have to do things differently. I have horrible knees. I did not start running until I was within 20 lbs of my goal weight. I spent a lot of time on the treadmill at a fast walk and a steep incline to elevate my heart rate. My typical week was 3 days of treadmill and 3 days of lifting. As I got close to my goal weight I ran on the treadmill exclusively until I was running for 45 minutes regularly without pain. Then I gradually shifted to outdoors.

    My advice would be to focus on the weight loss first and not push yourself too hard. Running can be VERY hard on your body. I have two friends who started running at the same time as me. They trained too hard and too quickly. In the last year and a half I have been running they have completed 1 half marathon between them. I have completed 7 halfs and 1 full. They spend their time injured (too much volume, running too fast, etc).

    Take it slow, ease into it, focus on hitting your goal weight. Your body will tell you when you can start building and pushing it harder. Make sure you get plenty of rest. You can do this, but at a pace your body can sustain. This isn't a sprint, it's a marathon (sorry, couldn't resist that one!).

    Best of luck!
  • lswain1970
    lswain1970 Posts: 58 Member
    I don't have any advice that hasn't already been given but I can offer encouragement and empathy.

    I recently added running to my routine for the first time in my LIFE. I am 50 pounds overweight and had an bad ankle break two years ago that has left me with one ankle that is permanently a little stiffer than the other.

    SO...after two weeks I suffered a calf injury in that leg that set me back to brisk walking for a week.

    After recovering from that and adding stretching before and after, I am now nursing bursitis in both knees.

    I am "older" (42) but I am determined not to give up. I am keeping up the walking and focusing on strength training until the bursitis resolves (its nearly healed).

    When finances allow I plan to also go get professionally fitted for shoes but I don't plan to stop in the mean time, just listening to my body and plan to re-introduce running once per week while I continue the strength training and other cardio and gradually add the running back in.

    Keep up the good work! (But listen to your body...don't run while injured :) )

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