Wise runners, I need your knowledge!

VenusAmazona
VenusAmazona Posts: 12 Member
in Fitness and Exercise
Here's the thing, I'm older (tho' that's just a big, fat number), I'm 'on the change' as we disaffectionately call it here in blighty, and I'm a running rookie with only 2 months on the road & mill, but I'm a strong mesomorph (albeit a bit out of shape right now) and I have no health issues, so why does it take me a good 45 mins or more to painfully crank through my gears before I get into the flow? I swear I feel nothing but pain & discomfort from the hips down all that time and there's a battle in my head between me, who wants to stop!, and my fit-fiend, alter-ego who won't let me. I'm glad I've lost that battle every time so far and done my complete run, but when's the running going to start feeling better? What can I do to get into the zone quicker or have less of a fight on my hands?

Thanks friends :smile:

Replies

  • TyTy76
    TyTy76 Posts: 1,761 Member
    Slow down.
  • achonator
    achonator Posts: 32 Member
    As TyTy76 said slow your pace or spend some time warming up properly(dynamic stretches and some mobility work).I'm 21 and I spend about 10-15 mins warming up for a run(started doing it after 2 injuries and never felt better, even when I feel a bit "under the weather", not recovered enough from a workout and have a lot of pains and aches ) and while doing it listen to some motivational music that gets your adrenaline up and "psyche" you up.It's what I do.Mostly warm up well to loosen up the muscles.
  • prdavies1949
    prdavies1949 Posts: 323 Member
    Hi Venus
    Just saw you post and was going to reply and checked your profile first. What a coincidence, my wife and I also come from Exeter, though we are in France till September. My thoughts on your post are, when I started running last autumn, as a very overweight 63 year old, I had the same problem. Every run was a problem with achy sore joints, ankles knees hips and back. Then I learned how to warm up properly and stretch out all the joints and ligaments before I started running. Don't run too fast at first get yourself going then slowly increase to a pace where you are comfortable.
    The good news is as you progress it does get easier. I can now run ( most times) with out too many aches during the run. In June I ran the Torbay half marathon and I am running the Great West Run in Exeter in October. One last hint in my opinion the best place to run is from the quay down to the double locks on the canal paths. Lovely and flat.
    Roger
  • nana6799
    nana6799 Posts: 262
    Don't give up!!! I also am one of the older women, 67 years old, and I now can run up to 1 1/2 hours. I have been running just since last October. I started out with the training app. (for iphone or smartphones) C25K, trains you to complete a 5K (3.1 miles), then I did the training app.,10K, which trains you to complete 6.2 miles, and now I am using the 21K phone app., which is training me to complete a 13.1 mile run. Tomorrow, I will finish week 7. I believe it is a 12 week training program.

    I also lift weights, 3 times a week, to strengthen my muscles. I have really noticed a difference in how I feel while running and after running.

    Also, check out, online, the proper body form of running. That too, has made a difference for me.

    I have officially ran a 5K and 10K races, coming in first place in the 10K for the womens age group of 65-69. I ran it in 70 minutes. I will run the half marahon in October.

    I am not running to compete, but just to finish in a good time.

    Good luck!!!
  • nana6799
    nana6799 Posts: 262
    OOPS!!! I forgot I had that horrid, sweating, profile picture up. I will remove that this evening. Some of my mfp friends have asked how I like the lifting program I am currently doing. The sweating profile picture was mainly for them!
  • mojohowitz
    mojohowitz Posts: 900 Member
    Wrong shoes.
  • actlc
    actlc Posts: 84
    Running with sore muscles is ok but running with constant pain (especially at joints) would be something to avoid/fix.
    Generally that means the impact of your feet landing on the ground is too much for your joints.

    There's a few things you can check to alleviate the problem. (goal is to minimize the landing impact)
    - A good fit pair of running shoes made big difference.
    - check running form, try to land on mid-foot instead of heel.
    - slow down the pace a lot and try run shorter distance.
    - try run on softer ground.
    - building stronger leg/core muscles


    I am by no means a running expert. But I eliminated knee pain by doing the suggested. And am able to run mostly pain free. I'm not fast runner either and mostly run at easy pace at about 11 min/mile.
  • CollieFit
    CollieFit Posts: 1,683 Member
    I don't know if you haven't already, but I would go to a reputable running shop in your area (maybe a local running club can recommend a good one) and have something called gait analysis, where someone experienced watched you run and see how your foot strikes through the gait cycle, from down strike to toe-off.

    Things like whether you're flat footed or have a high fixed arch, whether you supinate or pronate, whether you land on your fore or midfoot or heel strike... all those things matter in determining the right kind of running shoe for you.

    Don't go to a generic sports shop, they won't have a clue.
  • CollieFit
    CollieFit Posts: 1,683 Member
    PS Just noted you're in Exeter, one of my best friends lives in Kennford!!

    Runners Need in Exeter do gait analysis.

    http://www.runnersneed.com/store-exeter/content/fcp-content
  • JustUla
    JustUla Posts: 20
    Slow down, or try timed walk breaks. Google "Jeff Galloway" for a running regimen with timed walk breaks that many people (including me) have used to run injury-free and enjoy it. Good luck!
  • bert16
    bert16 Posts: 726 Member
    Well, I'm not going to say much original here, so be forewarned... :laugh:

    As others have said, it depends upon what type of issue you're having / trying to breakthrough. If it's true pain in your lower body (like, injury pain... not muscle soreness or your legs being tired from using muscles you haven't in a while), I agree with taking a look at your running shoes first. Go to a specialty running store and get fitted for shoes that work for your foot shape / gait / size / etc. Actually, that's definitely worth doing, in any case.

    If what you're really referring to is that running is kicking your butt and is a slog to get through because you're winded and/or tired, I agree with the advice to just slow down. When distance running, you're working to log miles; marathon training programs have what they call a long, slow run. You're not intended to sprint long distances (that's kind of oxymoronic, no?); just slow it down and you'll find things much more pleasant.

    Finally, hydration and pre-run nutrition can make a huge difference for some (me, included); hydration starts the night before a run (as in, just stay well hydrated all the time, since you can't chug a gallon of water right before you head out the door and actually rehydrate yourself in time) and running on a completely empty stomach can definitely create more of a challenge than you need. Many distance runners intentionally train on empty stomachs to challenge themselves and get increased benefits from the time they do take on calories/carbs during a race, but they've been training for years and are working towards different goals than you are at this point.

    Hope this helps - happy running! :flowerforyou:
  • VenusAmazona
    VenusAmazona Posts: 12 Member
    Wow! Thanks all. Some great advice here and I'll be sure to follow it all up. I'm definitely going to get my gait checked - now I come to think of it, I land quite heavy on my feet - and take specialist advice on the right shoes for me (tis true the ones I've got are pretty basic). And I will do more pre-run prep and take it at a slower speed. I'll let you know how I get on.
  • VenusAmazona
    VenusAmazona Posts: 12 Member
    This is really helpful getting me to think through and separate out the pain I get and it is two types: tired legs and joint pain. I'm not worried about the former because I know I can build strength and stamina over time, but the joint pain is different and I'm not experienced enough to know much about it - if the fix turns out to be new shoes and tailored advice on how to improve my form I'll be well chuffed! Thanks :wink:
  • VenusAmazona
    VenusAmazona Posts: 12 Member
    Hi Venus
    Just saw you post and was going to reply and checked your profile first. What a coincidence, my wife and I also come from Exeter, though we are in France till September. My thoughts on your post are, when I started running last autumn, as a very overweight 63 year old, I had the same problem. Every run was a problem with achy sore joints, ankles knees hips and back. Then I learned how to warm up properly and stretch out all the joints and ligaments before I started running. Don't run too fast at first get yourself going then slowly increase to a pace where you are comfortable.
    The good news is as you progress it does get easier. I can now run ( most times) with out too many aches during the run. In June I ran the Torbay half marathon and I am running the Great West Run in Exeter in October. One last hint in my opinion the best place to run is from the quay down to the double locks on the canal paths. Lovely and flat.
    Roger

    Hey fellow Exeter folk
    thanks for your advice - you're right, I think i do need to warm up more before I actually start. I just checked out your profile - what a transformation! Well done. I'm not ready for the GWR this year, but I know all the canal towpaths so maybe we'll run into one another down there - or at the GWR next year! thanks again :happy:
  • VenusAmazona
    VenusAmazona Posts: 12 Member
    Well, I'm not going to say much original here, so be forewarned... :laugh:

    As others have said, it depends upon what type of issue you're having / trying to breakthrough. If it's true pain in your lower body (like, injury pain... not muscle soreness or your legs being tired from using muscles you haven't in a while), I agree with taking a look at your running shoes first. Go to a specialty running store and get fitted for shoes that work for your foot shape / gait / size / etc. Actually, that's definitely worth doing, in any case.

    If what you're really referring to is that running is kicking your butt and is a slog to get through because you're winded and/or tired, I agree with the advice to just slow down. When distance running, you're working to log miles; marathon training programs have what they call a long, slow run. You're not intended to sprint long distances (that's kind of oxymoronic, no?); just slow it down and you'll find things much more pleasant.

    Finally, hydration and pre-run nutrition can make a huge difference for some (me, included); hydration starts the night before a run (as in, just stay well hydrated all the time, since you can't chug a gallon of water right before you head out the door and actually rehydrate yourself in time) and running on a completely empty stomach can definitely create more of a challenge than you need. Many distance runners intentionally train on empty stomachs to challenge themselves and get increased benefits from the time they do take on calories/carbs during a race, but they've been training for years and are working towards different goals than you are at this point.

    Hope this helps - happy running! :flowerforyou:

    This is really helpful getting me to think through and separate out the pain I get and it is two types: tired legs and joint pain. I'm not worried about the former because I know I can build strength and stamina over time, but the joint pain is different and I'm not experienced enough to know much about it - if the fix turns out to be new shoes and tailored advice on how to improve my form I'll be well chuffed! Thanks
  • Nishi2013
    Nishi2013 Posts: 210 Member
    I took up running in May. I am a non runner so like you there was always a struggle between my head and heart. The struggle has stopped since I found WHERE I love running. Find your sweet running spot/ location. You will actually start enjoying the run.
  • VenusAmazona
    VenusAmazona Posts: 12 Member
    As TyTy76 said slow your pace or spend some time warming up properly(dynamic stretches and some mobility work).I'm 21 and I spend about 10-15 mins warming up for a run(started doing it after 2 injuries and never felt better, even when I feel a bit "under the weather", not recovered enough from a workout and have a lot of pains and aches ) and while doing it listen to some motivational music that gets your adrenaline up and "psyche" you up.It's what I do.Mostly warm up well to loosen up the muscles.

    I'll tell you what, looking at your brilliant transformation, anything you've got to say, I'm listening! Keep it up fella.
  • notdebby
    notdebby Posts: 58
    I used to run track back in high school but I am by no means an expert. However, I've just started running again after almost 20 years (I did other types of exercise here and there.). But for several years, I was pretty sedentary and was having some of the same issues you're having. After a google search, I found a page which talked about tight hip flexors and lazy glutes caused by sitting too much. I'm working on this as we speak but I think it's going to be a long haul before I get my form completely back.

    Here's the link to the page I found. I'm pretty sure this is my issue. It may be worth a look see to see if it could help you as well.

    http://www.runnersworld.com/race-training/hibernating-heinies?page=single
  • Doodlewhopper
    Doodlewhopper Posts: 1,018 Member
    Not sure what pain problems you are having, but it's normal for runners to need a mile to warm up and get the juices flowing and the legs loose. If this is not what youre experiencing then it would be a good idea to visit the local running store and pick their brains.


    A few tips:

    Eat carbs the night before your run. (potatoes, pasta, etc)

    Drink a glass or two of water before you start your run.

    Run slow, not fast.

    Dont over stride, stay over your feet.

    Dont heel strike.

    Flex your knees.

    Lean forward slightly from the ankles.

    Run quiet. Stride as if youre running on a hot surface and plant your feet as if you are stepping on broken glass.

    This video will help you.


    https://www.youtube.com/watch?v=J_aqCiziTaw
  • VenusAmazona
    VenusAmazona Posts: 12 Member
    Not sure what pain problems you are having, but it's normal for runners to need a mile to warm up and get the juices flowing and the legs loose. If this is not what youre experiencing then it would be a good idea to visit the local running store and pick their brains.


    A few tips:

    Eat carbs the night before your run. (potatoes, pasta, etc)

    Drink a glass or two of water before you start your run.

    Run slow, not fast.

    Dont over stride, stay over your feet.

    Dont heel strike.

    Flex your knees.

    Lean forward slightly from the ankles.

    Run quiet. Stride as if youre running on a hot surface and plant your feet as if you are stepping on broken glass.

    This video will help you.


    https://www.youtube.com/watch?v=J_aqCiziTaw

    Brilliant. Thanks for your wise words and the vid link - I just watched it and it made a lot of sense to me. Can't wait for my next run!
  • VenusAmazona
    VenusAmazona Posts: 12 Member
    I used to run track back in high school but I am by no means an expert. However, I've just started running again after almost 20 years (I did other types of exercise here and there.). But for several years, I was pretty sedentary and was having some of the same issues you're having. After a google search, I found a page which talked about tight hip flexors and lazy glutes caused by sitting too much. I'm working on this as we speak but I think it's going to be a long haul before I get my form completely back.

    Here's the link to the page I found. I'm pretty sure this is my issue. It may be worth a look see to see if it could help you as well.

    http://www.runnersworld.com/race-training/hibernating-heinies?page=single

    There's a thought! I just read the article and it resonated with me - I'm definitely going to get my gait checked now! Thanks for your reply.
  • VenusAmazona
    VenusAmazona Posts: 12 Member
    PS Just noted you're in Exeter, one of my best friends lives in Kennford!!

    Runners Need in Exeter do gait analysis.

    http://www.runnersneed.com/store-exeter/content/fcp-content

    Small world, isn't it. I've got a good mate in Kennford too! Thanks for the tips - I'm definitely going to get my gait checked out at Runners Need. Good luck with reclaiming your fitness, from your photos it looks like your well on the way! Well done!
  • Pinkranger626
    Pinkranger626 Posts: 460 Member
    Definitely do the above suggested things like slowing down and getting fitted for running shoes. Warming up is alos an awesome tip. I wouold also suggest making sure you take the time to stretch after your run and foam rolling could do wonders is some of your pain is muscle soreness.

    As for why the first half is harder, every day is different, your body is never the same day to day. I've had some runs, typically my longer runs where I take almost 4 miles before I get in the groove and don't have to fight myself to keep going. There will other days that you get right into the groove and feel like you could run forever, those are the days you live for! If every single run feels difficult and frustrating it could be that you're just trying to run at a pace that's too quick for you.

    Welcome to the running world!
  • aderenski
    aderenski Posts: 2 Member
    Lots of great tips here and I would echo most of them. The only other thing that I don't think I read that I would suggest it a Glucosamine-Chondroitin supplement. Carrying a little extra weight on my frame, I have found that it helps with the knee pain when I crank up the mileage.
  • A_Warrior_Princess
    A_Warrior_Princess Posts: 344 Member
    Hey ya. I am in the same boat, already through the change, mid forties, been running and when I first started I need to run 1-2 miles before I felt like I could breathe without pain. A friend from my gym ran with me and said I needed to slow down and I have been working on that and it seems to help. Now as long as I do some stretches and start off with a nice easy pace then no pain initially. I make sure to really stretch out good afterwards too. Hope it help you!

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