Running advice needed
jazzerciseN
Posts: 39
Hi! So I started running this week because my joints feel so much better (after supplements for a few months). I've NEVER been a runner so this is new to me. I jogged casually, averaging about 10 minute miles, for 4.33 miles. After the first day, I was sore. I lift pretty heavy so it was no big deal. The next day, I think I broke my feet. LOL I skipped yesterday and I'm going to have to skip today too, as walking is hard enough. The knife edge, top, and bottom of my foot hurts so bad that I can barely walk. Without weight on it, it doesn't hurt at all. It still hurts today like it did an hour after my second run and I'm worried it's not going to go away. Also it's swollen and a little bruised (as of this morning).
Questions...How long will this take to go away? Should I not run as much from here on out?
BTW, I've never been able to run without wanting to puke from breathing so hard so I've never run long enough to actually have physical pain. Don't judge me! I'm not stupid, just excited I can do this...a little too excited.
Questions...How long will this take to go away? Should I not run as much from here on out?
BTW, I've never been able to run without wanting to puke from breathing so hard so I've never run long enough to actually have physical pain. Don't judge me! I'm not stupid, just excited I can do this...a little too excited.
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Replies
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If your feet hurt that bad, it sounds like shoes. It's possible they need some time to adjust, but IMHO you should make sure your shoes are of good quality and right for you.0
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I just wore my chucks LOL I'll invest in some running shoes if it'll help. Thanks! I didn't think about that0
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Ya...I don't think I'd go running for an extended period of time in those.0
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Shoes definitely! and if you're running 10 minute miles your first time out DAY-UM nice job!
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I run half marathons in vibrams so I don't think running in chucks is a problem, per se, but I don't think running 4 miles in them your first time out was a smart choice. I'd take a few days off and if it continues to hurt for a while, see a doctor.0
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You overdid it, I think. Start slower and not as far, work up gradually. Alternating running and walking works well.
Try doing some short barefoot runs on a track. Work on your form.
Be sure your shoes aren't too tight.
Recover between runs, at least a day.
Read up on proper running form and training.
Good luck0 -
Oh my just chucks??? Running shoes are a MUST!!!!! They will be your new best friends.. but just remember to run the distance it takes time to build stamina Interval running is the way to go. Builds you up slowly . have you thought about maybe trying a Couch to 5K running program?0
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You overdid it, I think. Start slower and not as far, work up gradually. Alternating running and walking works well.
Try doing some short barefoot runs on a track. Work on your form.
Be sure your shoes aren't too tight.
Recover between runs, at least a day.
Read up on proper running form and training.
Good luck
^this.0 -
Great job on starting to run.
First things first, take it easy. You're not Usain Bolt and you haven't been running your whole life.
Secondly, go get fit for shoes -- NOW. You need proper shoes for how you run. As you run longer, your feet swell, thus you need bigger shoes than normal. Continually, your strike pattern determines what type of shoes work best for YOU. Everyone has different needs when it comes to running.
R.I.C.E. will be your best friend as you continue to add mileage. Cross training and strength training are also important as you continue with running. Don't forget to stay hydrated while you run. The longer you run, the more electrolytes you'll lose causing you to feel tired and cramp. You have to replenish those.
Last and definitely not least, your diet will affect how well you perform. Your body is an engine. If you put crappy fuel in it, then it won't be able to sustain and it won't perform. Keep that in mind.
I'm training for a marathon and I'm a running mentor with Team in Training so that's just my PERSONAL two cents.0 -
Sounds to me like a case of too much, too soon. That's quite a long run at a good pace for your first attempt at running! Start slower than you think you should and gradually add time/distance. Even if your cardio-vascular system feels good to go, the rest of your body will need time to adapt to the impact and stresses of running.0
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You just need some good running shoes. Wait until your feet feel better first and then try again.... with some running sneaks that feel good.
Happy Running!0 -
Oh my just chucks??? Running shoes are a MUST!!!!! They will be your new best friends.. but just remember to run the distance it takes time to build stamina Interval running is the way to go. Builds you up slowly . have you thought about maybe trying a Couch to 5K running program?
Not true. It's perfectly ok to run in chucks, as long as you build up. Our feet, knees, hips and backs are designed for being barefoot no matter what the activity. If we weren't my chiropractor and doctor would scream at me rather than encourage me to run in vibrams. And just so you're not assuming it's b/c of money, I haven't visited my doctor for over a year and my chiropractor also runs barefoot.0 -
Hey! I run regularly, and I've got to say that if you don't run and you started right off at a 10 min/mime at 4+ miles you way over did yourself. And chucks have absolutely no arch support! Or support, at all. Some people are advocates of barefoot running, but I really don't think that's how beginners should start out - run for awhile before you transition to barefoot running. Also, barefoot running style = not the same as running in shoes ill fitted for running.
Wow. Ow. I hurt for you.
- Good shoes will help you prevent injury. Serious injury, as well as the general pain you're experiencing now. Actual running shoes. Expect to spend at least $100 on them and to replace them every 400 miles or so. Go to an actual running store and they will video tape your running and recommend the right kind of shoe for you.
- Start small. Start with no more than what you can do in half an hour or 2 miles - whichever is less.
- Do this 2-3 x times a week and then on a 3rd or 4th day add no more than 10% of your distance per week. A good way to do this would be to follow a couch to 5K program, which might feel like you're going too slow but you're much less likely to injure yourself.
I fudge this a little bit - I'm training for a 10K at the moment and run 4 miles three times a week and then on Saturday I add .5 miles every week, which is not exactly 10%. So week 2 is three rounds of 4 miles and one 4.5, week 3 is three rounds of 4 miles and one 5 mile, etc.
If you increase things slowly your breathing will take care of itself - I have asthma and rarely have to take my inhaler when I run because I've slowly gotten my body used to the cardio and the breathing.0 -
Yes get some good running shoes and gel soles if you want (i use gel heels and think they are great)
My advice is to start with a gradual run and build up eg 1 mile 3 times a week then 2 miles a week etc the reason is to build and get used to running get stronger,your body will let you know if youre doing to much eg soreness(not ache) fatigue loss of appetite etc.
If you do overdo it just power walk 2-4 mile until you recover hope this helps
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Such great advice! Thanks 0
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Oh my just chucks??? Running shoes are a MUST!!!!! They will be your new best friends.. but just remember to run the distance it takes time to build stamina Interval running is the way to go. Builds you up slowly . have you thought about maybe trying a Couch to 5K running program?
Not true. It's perfectly ok to run in chucks, as long as you build up. Our feet, knees, hips and backs are designed for being barefoot no matter what the activity. If we weren't my chiropractor and doctor would scream at me rather than encourage me to run in vibrams. And just so you're not assuming it's b/c of money, I haven't visited my doctor for over a year and my chiropractor also runs barefoot.
There is a large difference in running in chucks and running barefoot.0 -
I don't know what "chucks" are, but (1), you need to wear proper running shoes. you can get anything from a standard 12MM drop down to a 0MM drop (aka a "barefoot" shoe)....my running shoes have an 8MM drop. But get yourself to an actual running store (like Fleet Feet - NOT a store like Foot Locker), and get fitted - including a gait analysis. and (2) - it is totally awesome that your first time out, you're averaging 10 minute miles. I've been consistently running for 3 months, and am finally consistently averaging sub-11 minute miles (as in like 10:58 minute miles)....but 4+ miles on your first run is WAY over-doing it. Back off the miles and build up. 0
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I don't know what "chucks" are, but (1), you need to wear proper running shoes. you can get anything from a standard 12MM drop down to a 0MM drop (aka a "barefoot" shoe)....my running shoes have an 8MM drop. But get yourself to an actual running store (like Fleet Feet - NOT a store like Foot Locker), and get fitted - including a gait analysis. and (2) - it is totally awesome that your first time out, you're averaging 10 minute miles. I've been consistently running for 3 months, and am finally consistently averaging sub-11 minute miles (as in like 10:58 minute miles)....but 4+ miles on your first run is WAY over-doing it. Back off the miles and build up.
Been running since 2007 - agree with this poster.0 -
I don't know what "chucks" are, but (1), you need to wear proper running shoes. you can get anything from a standard 12MM drop down to a 0MM drop (aka a "barefoot" shoe)....my running shoes have an 8MM drop. But get yourself to an actual running store (like Fleet Feet - NOT a store like Foot Locker), and get fitted - including a gait analysis. and (2) - it is totally awesome that your first time out, you're averaging 10 minute miles. I've been consistently running for 3 months, and am finally consistently averaging sub-11 minute miles (as in like 10:58 minute miles)....but 4+ miles on your first run is WAY over-doing it. Back off the miles and build up.
Been running since 2007 - agree with this poster.
Confused...above you said it's OK to run in chucks, but agree here a proper running shoe is required.
I agree with getting the proper shoe.
Been running since 2002 (since we're throwing that out there).0 -
Not to tread on anyones toes but I dont recommend "barefoot" but its entirely upto you imo its a fad money making scheme again its upto here is a link I read.
http://www.dailymail.co.uk/health/article-2289725/Beware-trendy-barefoot-running-shoes--end-broken-bones-foot.html
you also try to land on your balls of the foot and not heel and keep your posture upright.
I use "adidas adipure trainer 360" and I run on English country walks very rare on tarmac0 -
I don't know what "chucks" are, but (1), you need to wear proper running shoes. you can get anything from a standard 12MM drop down to a 0MM drop (aka a "barefoot" shoe)....my running shoes have an 8MM drop. But get yourself to an actual running store (like Fleet Feet - NOT a store like Foot Locker), and get fitted - including a gait analysis. and (2) - it is totally awesome that your first time out, you're averaging 10 minute miles. I've been consistently running for 3 months, and am finally consistently averaging sub-11 minute miles (as in like 10:58 minute miles)....but 4+ miles on your first run is WAY over-doing it. Back off the miles and build up.
Been running since 2007 - agree with this poster.
Confused...above you said it's OK to run in chucks, but agree here a proper running shoe is required.
I agree with getting the proper shoe.
Been running since 2002 (since we're throwing that out there).
The previous poster said that the proper shoe can have a 12mm drop or a 0mm drop. Chucks would provide a 0mm drop. As would vibrams. As to whether or not Chucks are a proper running shoe is dependent on your goals - many would think vibrams are not a proper running shoe... however, I do, for my body, gait and form they are perfect. Run in what's comfortable to you.
I was more so agreeing with the type of store she was sending her to, the reduced mileage recommendation and the kudos for such a fast run so early in her "running career".0 -
Not to tread on anyones toes
Ha, I get itbut I dont recommend "barefoot" but its entirely upto you imo its a fad
No one has suggested it. I suggested short barefoot track workouts for form.0 -
Ya...I don't think I'd go running for an extended period of time in those.
Preach.0 -
Not to tread on anyones toes but I dont recommend "barefoot" but its entirely upto you imo its a fad money making scheme again its upto here is a link I read.
http://www.dailymail.co.uk/health/article-2289725/Beware-trendy-barefoot-running-shoes--end-broken-bones-foot.html
you also try to land on your balls of the foot and not heel and keep your posture upright.
I use "adidas adipure trainer 360" and I run on English country walks very rare on tarmac
I'm not sure I agree with that article and here is why. Keep in mind, this is just my experience.
I used to be a heel striker in running shoes. Since switching to vibrams, I strike mid-foot and I don't slouch anymore. It came naturally to midfoot strike and stand up straighter. I had countless running injuries from ITBS to PTT to PF to sciatica when I ran in standard runners. I've trained for and run a half marathon (soon to be two half marathons) in my Vibrams with none of these issues that I had in standard running shoes. I'm not saying they're perfect for everyone, but I don't think they're a fad either. I think there is a legitimate use for them in the running community by those who will genuinely benefit from them - and I don't have to replace them every 300-500 miles b/c they don't lose cushion. So far, I've saved money running with them.
In 2011 I Gallowayed 7 half marathons. I went through 6 different pairs of shoes due to wear and breakdown and following the 300-500 mile rule. So far, I've saved, easily, $275 if each pair of shoes I purchased that year were $55 (one was WAY higher than that as I was duped into buying the most expensive pair of Saucony in the store to fix my PTT - they failed at fixing it and now they sit in my closet with only 50 miles on them - too many to return to the store). Given that you can buy a pair of last year's model VFFs for $55 and don't have to replace them for loss of cushion, I'd say they're not a financial scam.
What shoe you wear is a matter of preference and comfort. If you're comfortable running in chucks, run in chucks. If not, get something else.0 -
Wow! Such great input. Thank you all very much. Basically, I've gathered that I need to back off a little and buy shoes that fit my needs. I'll do that BEFORE I go out again...whenever that is. I've been using ice all day and it's helping. Still very swollen but the pain is kind of tolerable. Like I can walk, kind of. I've always wanted to be a "runner" and I'm so glad that I can finally do that. Just got a little over excited I guess. BTW, the only reason this is possible is because I quit smoking about a year ago. Thanks again!!! 0
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I'm not sure I agree with that article and here is why. Keep in mind, this is just my experience.
I used to be a heel striker in running shoes. Since switching to vibrams, I strike mid-foot and I don't slouch anymore. It came naturally to midfoot strike and stand up straighter. I had countless running injuries from ITBS to PTT to PF to sciatica when I ran in standard runners. I've trained for and run a half marathon (soon to be two half marathons) in my Vibrams with none of these issues that I had in standard running shoes. I'm not saying they're perfect for everyone, but I don't think they're a fad either. I think there is a legitimate use for them in the running community by those who will genuinely benefit from them - and I don't have to replace them every 300-500 miles b/c they don't lose cushion. So far, I've saved money running with them.
In 2011 I Gallowayed 7 half marathons. I went through 6 different pairs of shoes due to wear and breakdown and following the 300-500 mile rule. So far, I've saved, easily, $275 if each pair of shoes I purchased that year were $55 (one was WAY higher than that as I was duped into buying the most expensive pair of Saucony in the store to fix my PTT - they failed at fixing it and now they sit in my closet with only 50 miles on them - too many to return to the store). Given that you can buy a pair of last year's model VFFs for $55 and don't have to replace them for loss of cushion, I'd say they're not a financial scam.
What shoe you wear is a matter of preference and comfort. If you're comfortable running in chucks, run in chucks. If not, get something else.
In response to vibrams, I actually own a pair. The main issue is that I live in the desert of AZ and my shoes will seriously melt to my feet. Besides that, I did find that running in them is very difficult for me. My feet hurt, in different ways, right after my first try. I only use them to go up north and hike because there's more greenery and it's easier to get thru different types of terrain and not change shoes (rock climb, wade thru water, etc.).
Thanks for your input and I'm glad they are working so well for you!0 -
Yes I forgot gratz that you started running and keep it up im always on hand if you need me, seems youre doing great at loosing the lbs too well done, also you have great looks your hubby is lucky and youll look even finer when you get back to running 0
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I don't know what "chucks" are, but (1), you need to wear proper running shoes. you can get anything from a standard 12MM drop down to a 0MM drop (aka a "barefoot" shoe)....my running shoes have an 8MM drop. But get yourself to an actual running store (like Fleet Feet - NOT a store like Foot Locker), and get fitted - including a gait analysis. and (2) - it is totally awesome that your first time out, you're averaging 10 minute miles. I've been consistently running for 3 months, and am finally consistently averaging sub-11 minute miles (as in like 10:58 minute miles)....but 4+ miles on your first run is WAY over-doing it. Back off the miles and build up.
Been running since 2007 - agree with this poster.
Confused...above you said it's OK to run in chucks, but agree here a proper running shoe is required.
I agree with getting the proper shoe.
Been running since 2002 (since we're throwing that out there).
The previous poster said that the proper shoe can have a 12mm drop or a 0mm drop. Chucks would provide a 0mm drop. As would vibrams. As to whether or not Chucks are a proper running shoe is dependent on your goals - many would think vibrams are not a proper running shoe... however, I do, for my body, gait and form they are perfect. Run in what's comfortable to you.
I was more so agreeing with the type of store she was sending her to, the reduced mileage recommendation and the kudos for such a fast run so early in her "running career".
Again, you are back tracking/contradicting. Which is it? Run barefoot, in vibrams and/or chucks or go to a running store and get properly fitted? Or just do whatever it is that's good for the OP's body, gait, etc?
OP: Go to a running store. Someone mentioned Fleet Feet if you have one around you and I HIGHLY recommend them. They're the only ones that I will go to for my running shoes. Good runners are major in the prevention of injury. I have a pair of chucks and there is no way on this planet that I would run any sort of distance in them. They offer zero support for your foot. Seriously, good running shoes that offer support and are fitted for the way you run is one of the best things you can do. My husband got Plantar Fasciitis because he ran 10+ miles in a really old pair of running shoes because his normal ones were wet and was out of commission for over a year.
I used to run in my vibrams but now I won't do that any longer because I think that contributed to a foot problem that left me unable to run for three months.0 -
I know this is stupid but can someone put a pic up of " chucks " up please lol idk what they are lol0
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I know this is stupid but can someone put a pic up of " chucks " up please lol idk what they are lol
They're the converse all-star sneakers.
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