I just want to run...
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Ditto ProgressNotPe, I had to get the right shoes before I could actually get into running. I had shin splints so bad for the first week or so of C25K that I could barely walk. Everyone told me to get fitted for shoes, and I finally gave in and did. Once I got fitted for a shoe that worked, I found it on sale for under $80, and I've had no more shin trouble since. If you really want to run, you need the proper shoes. Go to a running store and they'll analyze your gait and tell you what you need, then have you try on different shoes and run on the treadmill in them to find what works for your foot.
I do occasionally get pain in the knee, but it's due to a tight IT band, and once I use the foam roller, I'm good to go.0 -
Check out pose running and chi running. I have always suffered from horrible shin splints, but with pose, I've done 3 weeks of c25k and haven't had one issue. It takes some practice, but I love it so far. And shoes do make a difference too. I try to keep one pair just for jogging. Good luck.0
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First, you have to be able to walk before you run, but they do take different shoes.
So, the shoe advice given above is an absolute necessity if you wish to transform yourself into a runner. The right shoe makes an incredible difference.
Go to a store that does specialize in running and have them evaluate you running and your feet.
Spend a few bucks on the right shoe and your feet, knees, ankles and legs will thank you. And when you find the right shoe, buy two pairs if you can afford them and rotate them. And whatever you do, wear them only for your running not as your daily shoe.
You will naturally feel some discomfort by suddenly extending you muscle exertion to running. However, if the pain causes interference in your running ability, stop running. All you do is run the risk (no pun intended) of causing a chronic injury.
I walked and hiked nearly four years before I made the transition to running. I was surprised at the aerobic base I had developed. But I was able, once I started running, to run a 10K with practically no training....not fast but certainly fast enough.
Six months later, I coming down the home stretch of my training for my first marathon. I am mindful of the little aches and pains and on the lookout for the injuries associated with overtraining. There is a consistency in training that is "required" (for me, three running days a week) AND rest and nutrition become more important the deeper one delves into longer distance running.
Hope this helps.0 -
You already know lots about shoes....Even the best shoes do not last very long. I replace my shoes at least 2 times per year.
After many failed attempts, I was only successful in running when I incorporated stretching into my run. I would warm up 1/2 a mile and then stop and stretch. After the run I would do a longer stretch and also yoga on off days.
Run/walk and go slow, slow, slow. Do not run through pain. If it hurts, walk. Running through pain is fine after you build up your muscles. Alternate run days with walk days. Do cross training, spin or biking is very good for building up the muscles you need for running. Swimming is good for building up the endurance you need.0 -
I had bad shin splints when I first started running over the summer. I got some gel Asics shoes that were recommended by a friend & paid $40 on sale. After a day or so, the pain was back, so I bought some inserts and have not had a problem since. I do not stretch before or after a run.0
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But shouldn't I be able to do a bit of light jogging (because that more accurately describes what I call running at this point) with just a decent pair of shoes? If I'm wrong please tell me but for the amount of running that I have done so far it seems to me like those shoes should've been ok.
Be patient. You need to give your body time to adjust to this new exercise. While running is one of the most primitive things you can do it doesn't mean you're totally prepared for it straight away. Take your time. Be patient. Don't get frustrated with some aches and pains. That doesn't mean you should run with actual pain but if you're a bit uncomfortable then that's fine and expect to feel some soreness and issues with joints and muscles.
There's nothing at all wrong with running some and walking some (more) and don't feel like you're not going fast enough to call it running. Your speed doesn't matter. There are so many different gears. Slow and easy, medium pace, fast, and everything in between. If you're not walking you're running and even walking is a great bridge to running. If you're having issues with your knees then take some days and do the elliptical or stationary bike.
Your shoes. Having better shoes would help but you can do a limited amount of light running in just any shoes that are considered running or athletic shoes. Just address this when you can because it does help quite a bit to have better shoes.
Shins. Run on softer materials if you can like dirt or grass. Even asphalt is better than concrete. Ice them for 15 minutes after you run. Take a break or do some walks if they're sore. It takes time and continued effort to get adjusted but don't give up. Last year at this time I did a 3 mile run that hurt my knees for a week. I was taking ibuprofen for days to keep them from hurting. About one year later.... I did a 16 mile run this Sunday. I was just barely sore the next day and that was just the muscles in my hamstrings which should feel a bit sore after a nice workout. Consistency, work through the tough parts. Patience. More patience. If you are persistent then you'll get there.0 -
I hate running with a passion. If you don't like running don't do it. There's no need to run.0
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Few things here, I am just getting back to running used to do 35K a day though so I know my stuff with running!
Shoes:
You need to find out how your foot is naturally hitting the ground in a number of ways. 2 most important are where your foot strikes so do you land heel first, mid foot or toe? for heel you want a shoe with more lift on the heel so a cushioned heel, mid foot you are going to want something with less heel, and toe you are going to want a racing flat but I highly doubt you are toe running.
Second part of your foot strike is your pronation this is basically the roll your foot/ankle takes here you have 3 options again Under Pronation you are mainly on the outer edge of the foot, Neutral you are not rocking to either side or Pronation you are rolling in on the arch.
Progression:
A lot of people force themselves to try and run to fast, you need to take it slow and gradually build up to running your first 5km. If you think you are going to be able to just go out and run a 5k in a few weeks you are setting yourself up to fail. Follow the walk and run programs and don't try to jump ahead you are only doing yourself a disservice by doing this.
Once you can run 5k comfortably don't increase your distance for at least a few weeks, rather work on your speed and form.
Scheduling:
If you want to be a runner you have to commit to the time it takes to become one and maintain being a runner. Running isn't something you can do once a week you need to stick with it and follow a routine most people do a day on/day off pattern with a double day on once a week. This is the only way you are going to become a great runner.
Terrain:
If you are having shin and knee problems try getting off hard surfaces and do some trail running or even run on the soft shoulder of the road. If you can't do this its essential that when running on pavement you don't stay on one side of the road to long! Roads are built on slops so if running into traffic is your thing you are constantly hitting your left leg at a fraction of a shorter step. It adds up! and will destroy your knees. I found this out the hard way I try to switch sides .5-1k when on my long runs.
Diet:
before you run make sure you are fueled but don't eat anything to heavy, eat carbs the night before you plan on running. and keep yourself hydrated!
Breathing:
This one was the worst for me as an ex smoker, if your lungs are in horrible shape just let them do what they want for now but you are most likely going to end up breathing through your mouth for the first year so bring a water bottle! You lose more moisture through your mouth than nose when breathing.
As you progressively become a more efficient runner start trying to run with your mouth closed it will be very hard at first if you are able to run with your mouth closed you are at your comfort level and should work on this speed for long runs, gradually increase this by doing speed training. for now dont worry about that!
Another good indication if you are pushing to hard is if you cant talk without huffing and puffing while running. if you run alone try singing to yourself while you run it helps create a natural rhythm to your breathing and keeps you from pushing to hard.
Cramps:
if you you start to hurt anywhere other than a side stitch stop and walk pushing through an injury is the worst thing for your progression as a runner. For a side stitch the best thing you can do to clear it is take in the deepest breath you can and then force it out as fast as you can and make a "HAAAAAAAAAAAA" sound forcing every inch of air out as hard and fast as you can. you should only need to do one of these and it will reset your diaphragm (thats what causes stitches usually spazzing diaphragm or other muscle)
Smile:
While you are running remember to smile it seriously makes even the worst runs feel so much better! no matter how slow you are or how stupid you feel you look you are doing an amazing thing for yourself by putting the effort in. Enjoy it!0 -
This is a great post topic and great question I started running/jogging a couple years ago. Started off small (1/4 mile) and topped off at 10 miles. On and off I have tremendous pain. Now I have settled running 5 miles at a time, three days a week. I have learned the hard way that great running shoes are crucial... and then you have retire them every so often and buy new ones. I wish I would have sought help along the way so I would know which pains are normal and which are not. Yes, yoga stretches (after the run) are a GREAT help. As far as I can tell, shin splints aren't serious and can be correct, but once a hip starts hurting you should stop, but it's just a guess. Seek out an expert if you can.0
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As far as I can tell, shin splints aren't serious and can be correct, but once a hip starts hurting you should stop, but it's just a guess. Seek out an expert if you can.
Real shin splints are horrible and should never be ran on, a real shin splint is when the bone starts to splinter and pull away from the bone. NEVER run on a shin splint you can do major damage.0 -
Wow there are a lot of great tips here! bumping this for late
OP I am trying to do C25K atm but I have the same problems! feel free to add me we can help each other along
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Hi there, I started running last year and had the same problem, shinsplints suck. What I did to relieve some of the stress on my shins was pick up biking on the days my shins were too bad. Biking definitely does not hurt your shins as much and is an awesome work out. I'm lucky to have a beautiful forest to run and ride in and I know not everybody does, but do try find soft surfaces to run on as that also tends to help (at least for me) rather the concrete pavement.
I still have trouble with my knee but its getting stronger as I improve. Just make sure to rest. Also there are vitamins that are out there you can take for joint health that I think help a lot.
Hang in there girl! As you get better and begin to drop the weight it gets so much easier and so much more fun! And remember the first mile always sux when you run, even if your getting fit lol! Just push through it and soon enough you will be running 10 miles no problem at all.
Tashx0 -
Check out your running posture and make sure you are using the correct form. If you strike with the middle/ball of your foot rather than with your heel it should help with the shins.
All the best!0 -
I've also never really been able to run. It's like my body revolted every time I tried it for a while. Then I started lifting and strength training more - I got into P90X, and more free weights. I realized that the more I lifted, the easier it got to run. I think resistance training strengthened the joints that used to pain me so when I was trying to run (hips, knees, shins, etc....).
I would recommend doing this before investing in very expensive shoes. Fortunately I hadn't done that yet. Now I can run for much longer than I ever could!0 -
Good running shoes and lots and lots and lots of stretching pre and post run. I'm talking holding every little stretch for 30 seconds 3x0
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Just to reiterate what others have said. There's a lot of factors that can cause different pains. I prefer to run about 30mins after I wake up... I do at least a 5 min warm up walk... then when starting out I go nice and slow... working myself up to a steady jog. Try doing the "talking test", if your able to say a few words (not a whole conversation) to a running partner (or to yourself) then you're going the right pace. Also form is key. Roll your shoulders up, back and down, your shoulders shouldn't be stiff and high but loose and low, cup your hands like you are holding a chip in each of them and don't want the chip to break. Also be careful of where you land (some people say middle foot strike and some say heel strike, it really depends on the person) you should never be landing on the ball of your foot. Finally focus your eyes forward, on the horizon in front of you, not at your feet or the sky.
Good shoes are key, if you're a new runner though and don't know if you want to commit to an expensive pair of running shoes, like my new babies (ASICS Ladies Gel-Noosa Tri 8) then I would recommend Champion runners at Payless. I still wear those when I'm running in the rain.
This is awesome! I can run (3miles in 34mins is my fastest so far), but this is REALLY good info. I like the "talking test".0 -
Already lots of great advice. I got serious about running in January. Here's some of what I know:
1. Proper shoes. They don't have to be expensive. My best pair so far were some $45 Sauchony's. The key is learning what your gait is and buying models for that gait.
2. Running form. Watch youtube videos about the best form to reduce risk of injury. Landing mid-foot, not taking too long a stride, a slight lean forward from your ankles, proper upper body motion. All helps with lowering the impact on your joints.
3. Rest days. True rest or cross train. I strength train on days I don't run. It's important to have strong muscles to support your joints.
4. Find your pace. Most people (myself included) start out at a pace too fast. Go slow in the beginning. Yes, it may be as slow as a decent walking speed. Speed will come with time.
5. Expect aches and pains. Running can hurt. The key is understanding the normal aches from the sport (especially early on) and pains that indicate possible injury. You have to learn to listen to your body for when it can be pushed and when you need to dial it back.
6. STRETCH. I stretch and foam roll after every run. Makes a world of difference in my recovery time. As long as I foam roll, I am not sore the next day, even on longer runs. Icing and epsom salt baths also help.
7. Surface. Find the softest surface you can. Dirt trails or a jogging track are easier on you than concrete. Asphalt is better than concrete, too.0 -
Three suggestions I agree with totally: the right shoes are a big help; correct running form and stretching are key to keeping shin splints and knee pain away. I had terrible knee pain, but after I lost 30 of my 43 pounds (so far, 7 to go) my knees felt much better. I also injured my knees and finally went to a chiropractor who practices the Active Release Technique. This helped me but even more the hour with the trainer I had at the chiro clinic was the best bargain for my co-pay. He taught me how to stretch properly and taught me some great core strengthening exercises. Check out Summit Chiropractic's facebook page: great suggestions there, even if you don't live in my area you can find a chiropractor who practices similar techniques, or just at least follow their suggestions on the facebook page.
https://www.facebook.com/pages/Summit-Chiropractic-Sports-Institute/432124576864023
You'll feel better if you just stick with it. I started with the C25K and worked up to a 10 k. You have to just keep trying and don't give up when you have a little pain. Good luck! I also do better if I have some motivating music to keep me at a steady pace. I use the rockmyrun app.
Great suggestions from Galloping4God!0 -
I'm almost 230 lbs. I have tricky knees thanks to the sports I played in high school. I can run without pain only because I got fitted for the right shoes at a good running store. It's a catch 22. You feel that expensive shoes aren't justified unless you can run, but you won't be able to run until you get the right shoes.
Before I got fitted for shoes and tried to do it with shoes I picked out myself, my knees would kill me.
Finally, if you really want to run, give yourself a full break in between running days for a few weeks. Hop in the pool if you want, but let those leg muscles fully rest.0 -
...but my body hates it. I've tried a few times before. Used Couch to 5k apps. I alway quit because something hurts. Usually it's shin splints. I decided to try again with a goal of being able to run a mile. Monday I ran as much as I could and walked the rest. Tuesday I used the elliptical. Tonight I ran outside again and did more running than walking but my right knee started aching a little as I was running. Now that I'm home it is throbbing. Not excruciating, but enough that it is uncomfortable. I put ice on it for about 15 min.
My shins feel fine right now.
Any idea what this thing with the knee is? It's just above my knee on the inner side. I'm planning on either using the elliptical again tomorrow or just resting depending on how it feels. Is this something I can work through? Or should I stay off it until the pain goes away?
Why can't I just run and not hurt anything?
I am over weight but not so much that I think I'm too big to run. I'm 5' 9" 180 pounds.
Just looking for any advice, tips on how to start running and stay injury free.
Thanks
Ok people your not getting to the root of the problem yes I agree already great advice given already but...Here is your real problem you may have something called Patellofemoral Pain Syndrome (Runners Knee). I got diagnosed with this problem several years ago and have been struggling with it ever since. A great article can be found on this condition on WebMd. From what your saying it sounds exactly like it! What is the cure or treatment? Well hate to break it to you but there is no cure only treatment. Things that help minimize the pain is as said already good running shoes, exercising the leg muscles through stretches, and an anti inflammatory on a continual basis. Awaiting your reply if this is your problem or not please look it up first on WebMd and read about it before you reply thanks.0 -
For me its my stomach, while running that hurts the most. Then my legs the following day. I want to become a runner, currently I can only run .25 miles without stopping. Yesterday I ran laps at my local HS track (1 lap = .25 miles), I did 6 laps running, then walking, and back to running. By the end of my 6th lap my stomach was in so much pain, I was in tears!
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I'm hoping someone replies about this as I have no idea why your stomach would hurt. Please answer if you know.For me its my stomach, while running that hurts the most. Then my legs the following day. I want to become a runner, currently I can only run .25 miles without stopping. Yesterday I ran laps at my local HS track (1 lap = .25 miles), I did 6 laps running, then walking, and back to running. By the end of my 6th lap my stomach was in so much pain, I was in tears!0 -
Thank you so much everyone for taking the time to share your experience and your tips. The number one thing I see here is about the shoes so I will look into that as soon as I can. I live in the country so there aren't such things as running shoe stores here. In fact I've never seen one in a major city even but I'm sure it's nothing Google can't help me with :-)
My knee feels ok this morning but I think I'll just do some time on the elliptical today to be safe. The elliptical never causes any pain.
I will also so some reading later in the day on the links some of you sent about posture.
Thanks again, you've been extremely helpful.0 -
Run slow. A lot slower than you think you should be able to hold a conversation. Even if you're running at your walking pace your running. Speed comes in time0
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I know its been said but will chip in anyway - I used to have pain in the same area and for about 2 months I assumed it was just that I wasn't used to running etc. I had no problems with anything else (used to spin and ellipitcal no problem) and was talking to my spin instructor about it hurting when I ran. He put me on a treadmill, point out that I pronated just a bit with one leg and sent me off to a running shop, along with a list of stretches to do after every run. A gait trial, pair of shiny new Asics and lots of stretching later, completely pain free runs (including half marathons ) 0
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What kind of shoes are you wearing? Did you get fitted for running shoes??? I would start there if you already have not... Best of Luck
exactly this.
Shoes, shoes, shoes...everyone is saying it...that's what my crystal balls shows! Shin splints and knees are the telltale sign that you don't have the right shoes for your feet. It's a very technical matter - forget color and basic size - really
you owe it to yourself to go to a serious specialty running store where they can watch for pronation, supination, etc. and fit you into your perfect pair. Then, start slowly and gradually add no more than 10% a week of mileage/effort. Best advice anyone ever gave me was to run slowly - slowly enough to carry a conversation. I've been running steadily for 20 years since...Forrest Gump style!
) Good luck! :flowerforyou: 0 -
I believe you just need a pair of good running shoes. OH the difference it makes. I ran 5ks, 10ks, and even a half marathon before, and the only way i was able to complete these races was with a snug, loosefitting and awesome running shoe.
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I did not start running till I turned 40, I love it now!0
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Forgot to answer a few questions:
I run on an asphalt paved "bike" path. It's nice and wide, safe, and goes on for a few miles right past my house.
The knee pain isn't chronic, yet, it just started. And I barely feel it this morning. Plan on looking into stretches specific to knee pain just incase
It is obvious to me now that I try to go too fast. No I can't talk, I can barely keep from dying. I will start over with C25k to take a slower approach to getting use to running.
Walking, I love. Can go for several miles it's just time that turns me back towards the house.0 -
What kind of shoes are you wearing? Did you get fitted for running shoes??? I would start there if you already have not... Best of Luck
Ok, I get the thing about the shoes. And if I can ever get "into" running I can see spending the money on that for sure. I wear nike running shoes. Not the most expensive but not the cheapest either. They are lightweight and flexible.
But shouldn't I be able to do a bit of light jogging (because that more accurately describes what I call running at this point) with just a decent pair of shoes? If I'm wrong please tell me but for the amount of running that I have done so far it seems to me like those shoes should've been ok.
I run 25 miles a week on normal trainers and have been doing so for a few months now (i know i need a new pair). your shin splints are caused by the new muscles working, so just take it easy and they will eventually go away. Your inner knee pain sounds a bit like your form is out. there are sites online that show you the correct form for jogging, i suggest you check them out. The more you jog, the easier it will be and the less painful it will be. But of course if there is a serious injury, I would recommend stopping all together. Running isnt for everyone.0
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