Running pain, increasing mileage

teamAmelia
teamAmelia Posts: 1,247 Member
edited February 6 in Fitness and Exercise
I’ve been running for a little over two months. I ran four miles one time two weeks ago and then ran nine miles yesterday. I was in a lot of pain after the last run and the next day (today). I had been doing a little strength training earlier the day that I ran, so that was probably part of the problem. I have read that you shouldn’t increase your mileage like that if you’re a newbie. But, I’m already doing nine miles, so my questions are:

Can I just continue doing nine miles or should I drop it back to four miles? What if I break the runs up into two four-mile runs in the morning and evening? Would that be okay? Do you think that would still cause a lot of pain?

This probably is not an issue for people who increase their mileage gradually, but let’s say that I want to do nine miles again or go for another increase? Will it be less painful each time that I do it? Does the pain eventually go away once I’m used to that mileage?

Aside from the pain, what are the dangers of making big jumps like that? I doubt that I even have time to run much longer, but I just want to know.

Also, how can I alleviate or prevent the pain?

What running schedule would you recommend for newbies (ie: Mondays=run 4 miles, Tuesdays=rest, Wednesdays=run 9 miles...)?

Thank you! :smile:

ETA: My speed is only about 4.5 mph. What is a normal/average speed for long runs?

ETA: I started running in August.

After yesterday's run, it hurts when I walk (hip area), which is probably normal. But, what bothers me the most is that when I was getting in bed this morning, I had to lift one leg with my hands to get it back in the bed bc the joint (?) hurt too much that I couldn't actually lift it w my leg muscles. If I were to run this morning, I'm sure that I wouldn't have been able to bc the pressure would hurt my hips. But, now that's gone and I've tested it a bit on the treadmill for a few seconds. And, my right knee hurts, but it's tolerable. It almost feels like it needs to be popped and both of my knees feel like they've gotten hit (they've never hurt after a run).

Replies

  • gmallan
    gmallan Posts: 2,099 Member
    What type of pain are you talking about? You'll need to be a little more specific if you are hoping to get any helpful responses. As with any exercise there is the normal muscluar pain that you get when you do something your body isn't used to (new or increase in volume or intensity) and then there is injury pain. You need to learn the difference between the two. You can generally push through the former but shouldn't almost never push through the latter.

    ETA: Increasing mileage like you have described is almost always a bad idea and a recipe for injury. I know you probably are excited to get started and want to go all out to begin with but the better idea is to stick to a solid long term plan of gradually increasing your mileage. Think long-term. You won't get results if you have to spend weeks or months side-lined wtih an injury.
  • jofjltncb6
    jofjltncb6 Posts: 34,415 Member
    There's a reason why you aren't supposed to increase mileage suddenly (or even much at all). 10% per week is what's thrown around a lot. The problems from doing that are not just pain, but overuse injuries. Plantar fasciitis is just one possible outcome...and was what sidelined me for about four months when I tried a program similar to what you're doing that I called "too much, too fast, too often".

    My advice for you is: stop. Stop doing what you're doing and find a good beginner plan...and yes, even though you managed to run 9 miles, you're still a beginner. The beginner rules still apply to you. At the very least, find a more reasonable approach that doesn't end in pain.

    Otherwise, I can't tell you exactly what injury you'll have if you keep this up, but I can absolutely assure you that you *will* have an injury. Running injuries are common even when you do everything right. Doing it haphazardly like this, it's inevitable.
  • Binkie1955
    Binkie1955 Posts: 329 Member
    I'm puzzled too since you haven't told us about the kind of pain. or whether you've never run before. there are a lot of specific issues associated with running once you begin to go distance. plantar fascitis, runner's knee, hip flexors etc.

    at 4.5 miles an hour you are barely jogging. so you're not going fast yet. I'm not sure why you feel you need to run 9 miles.did you really just start two months ago or are you a long time runner just getting back into it.

    you also don't discuss the surface you're running on (track?asphalat?grass? etc., your shoes, your orthotics and such.

    running 4 miles two weeks ago and then 9 miles yesterday and proposing to do two 4 miles runs twice a day?
    if you're brand new why don't you start at 2 miles a day 3 x a week with one rest day in between and tell us the answers to all of these questions.
  • taeliesyn
    taeliesyn Posts: 1,116 Member
    Amelia... slow down!! not necessarily in pace, but in how fast you're pushing yourself.
    I know you love running, but you are racing towards an injury that may prevent you from running for months.

    Considering you're a recent C25K Graduate like myself, I'd recommend you run 3 times a week, probably topping out at 4 miles a run. Once you've had that base for a month or so without injury, look at increasing ONE of your runs to 5 miles, again settle and then increase.
    Other than that, perhaps look at one of the Bridge to 10k programs, or something similar.

    Hurting after a run isn't normal unless you're pushing yourself.
    I started the Bridge to 10k app myself last week and I can tell I am right on the limit. I get a pain similar to yours though not as bad. I know I already have a weak hip (Bull riding injury and arthroscopic surgery to repair cartilage damage) If I kept pushing on with the B210k app 3 times a week I would definitely do myself damage, so I am backing off a bit now.
    1 30 -40 minute run a week, 1 B210k session a week (I only do about 5mile in them too) and some hill trail work, where I am restarting C25K

    The human body is remarkable in it's ability to push well beyond its limits and do serious damage if we don't listen to it.
  • teamAmelia
    teamAmelia Posts: 1,247 Member
    I edited my original post to answer all of your questions.

    Binkie, I want to run nine miles because I'm very impatient. Since I know that I can run nine miles a day, in my mind, it's a waste of time to run for any shorter distance. My shoes are just cheap shoes from Old Navy. I have two pairs from that store and those are the only shoes (even shoes that I bought inserts for) that are comfortable and don't hurt. I had foot pain earlier in the year when I started running, but I don't have any pain with those shoes. I run primarily on the park track, which I'm assuming is just normal concrete. I also run on the sidewalk sometimes.
  • gmallan
    gmallan Posts: 2,099 Member
    From what you have described you most definitely should slow down and drop back to at least 4 miles if not less in any one day. While you may have the ability to run 9 miles, you probably don't have the ability to do it multiple times without sustaining an injury. It's not worth it to rush these things. Give your body time to adjust and build up strength in the relevant muscles. Do you really want to end up having weeks or months off? (I'm not exaggerating here this happened to me 3-4 months off and my knees will never be the same).

    If you feel the need to do more on top of your runs, cross training is a fantastic idea. Biking or swimming is great low-impact cardio and lifting weights is always a good idea
  • danasings
    danasings Posts: 8,218 Member
    I am also new to running. I incorporate walking with my runs so as not to overdo it. I started running about a month ago and increase running about .5 mile/week. I do walk a lot, but I try to pace myself with the running portion.

    Ask yourself this: would you bench press five pounds on Monday, then increase to ten pounds on Wednesday, then 15 on Friday, then increase to 50 the following Monday? That would seem extreme and maybe set one up for injury, right? That is pretty much what you're doing with running. If you are experiencing pain, you need to reevaluate your plan.
  • DavPul
    DavPul Posts: 61,406 Member
    Thread reads "I'm running really really far without working up to it and the pain isn't just unbearable, it's practically crippling. Should I keep running the same distances with the same frequency?"

    Pain exists for a reason. Ignore it at your own peril.
  • links_slayer
    links_slayer Posts: 1,151 Member
    I want to run nine miles because I'm very impatient. Since I know that I can run nine miles a day, in my mind, it's a waste of time to run for any shorter distance.

    Recipe for disaster.

    Good luck.
  • jturnerx
    jturnerx Posts: 325 Member
    This probably is not an issue for people who increase their mileage gradually
    Ya think?
  • tsh0ck
    tsh0ck Posts: 1,970 Member
    I want to run nine miles because I'm very impatient. Since I know that I can run nine miles a day, in my mind, it's a waste of time to run for any shorter distance.

    Recipe for disaster.

    Good luck.

    yup.

    slow down. and get better shoes. and slow down.

    work on bettering your shorter runs. cut time off there. get stronger on short runs, it will benefit you when you increase the distance. and that should be done no more than 10 percent per week. otherwise, yeah, you're gonna have a major injury -- and then you won't be running at all for quite some time.

    the body needs time to adjust. just because you can, doesn't mean you should.
  • Achrya
    Achrya Posts: 16,913 Member
    Thread reads "I'm running really really far without working up to it and the pain isn't just unbearable, it's practically crippling. Should I keep running the same distances with the same frequency?"

    Pain exists for a reason. Ignore it at your own peril.

    Great advice is great.
  • meerkat70
    meerkat70 Posts: 4,605 Member
    I edited my original post to answer all of your questions.

    Binkie, I want to run nine miles because I'm very impatient. Since I know that I can run nine miles a day, in my mind, it's a waste of time to run for any shorter distance. My shoes are just cheap shoes from Old Navy. I have two pairs from that store and those are the only shoes (even shoes that I bought inserts for) that are comfortable and don't hurt. I had foot pain earlier in the year when I started running, but I don't have any pain with those shoes. I run primarily on the park track, which I'm assuming is just normal concrete. I also run on the sidewalk sometimes.

    Unfortunately being impatient doesnt make you immune to the same physical limitations as eveeyone else. Running should not be an extreme sport. Max healthy overall mileage increase per week should be no more than 10% per week. And that is a bir aggressive. Carry on as you are and you will discover hiw impatient you get sitting out, recovering from injury for a few months.

    Too much to soon is the biggest cause of running related injury. Noone should be jumping from zero to 9 miles, in just over 2 months.
  • _Zardoz_
    _Zardoz_ Posts: 3,987 Member
    Two words 'common sense' Use some.
  • teamAmelia
    teamAmelia Posts: 1,247 Member
    Not the advice that I was hoping for, but I guess that you're right. Thanks.
  • DeeDoy
    DeeDoy Posts: 45
    OP,

    I've been running only slightly longer than you, so I can relate to your desire to improve both speed and mileage.

    However, my advice would be not to rush it - just because you can half kill yourself and manage 9 miles doesn't mean you should.

    You should set yourself realistic goals, most days I run 5k and then do some other type of cardio and then strength training, perhaps this would be good for you?

    What I found was that since I started, I have really upped my speeds. I started of running at 5.0mph, when I could do that with ease I gradually upped the speed. Sometimes I'd even do a mile at one speed then put it up or down depending on how it felt - your body will tell you what it can do if you listen to it and just now it's telling you you are in pain so dial it back. There are the good aches and then there is crippled lol.

    It might seem slow to build up your speed etc but I have managed to get up to and sustain 7.5 mph with ease and sometimes add in an incline on the treadmill to (to simulate outside running which I also do.)

    Now, I don't mean to sound harsh but 4.5mph, I walk that with ease so not sure I'd necessarily class that as running but again I do know speed and endurance vary greatly between individuals. Therefore my suggestion (for now) would be to set a distance limit of @ 1-3 miles and work on upping your speeds, but again do it smart and go for endurance versus 10mph for 3 seconds lol. When you have managed to up your speed, then start to add some mileage but go for 0.5mph add ons vers more than doubling it.

    Good luck!

    Oh and get some proper running shoes and change them often if you run a lot, your knees and feet will thank you!
  • meerkat70
    meerkat70 Posts: 4,605 Member
    "Now, I don't mean to sound harsh but 4.5mph, I walk that with ease so not sure I'd necessarily class that as running but again I do know speed and endurance vary greatly between individual"

    I agree with most of the rest of your post - but I don't think this is a helpful comment, (least of all from an inexperienced newby runner!)

    the woman is running. That she is not running as quickly as you think she should is neither here nor there. It;s lovely (but frankly a bit hard to believe) that you can sustain a walking pace of 4.5mph for 9 miles. (And if you really can, you should consider taking it up as a sport, I believe that's close to a record setting speed!) But it isn't relevant to THIS poster's achievements. In running, unless you're an elite athlete, it's really best to only make comparisons to yourself.

    OP, good on you for recognising the good advice given in this thread, and best of luck moving forward, hopefully pain and injury free. It's great being a Runner!
  • DeeDoy
    DeeDoy Posts: 45
    "Now, I don't mean to sound harsh but 4.5mph, I walk that with ease so not sure I'd necessarily class that as running but again I do know speed and endurance vary greatly between individual"

    I agree with most of the rest of your post - but I don't think this is a helpful comment, (least of all from an inexperienced newby runner!)

    the woman is running. That she is not running as quickly as you think she should is neither here nor there. It;s lovely (but frankly a bit hard to believe) that you can sustain a walking pace of 4.5mph for 9 miles. (And if you really can, you should consider taking it up as a sport, I believe that's close to a record setting speed!) But it isn't relevant to THIS poster's achievements. In running, unless you're an elite athlete, it's really best to only make comparisons to yourself.

    OP, good on you for recognising the good advice given in this thread, and best of luck moving forward, hopefully pain and injury free. It's great being a Runner!

    I didn't say I did 4.5mph for 9 miles - my point was more try and up the speed vs add extra miles.
    And personally I'd not class 4.5mph as running, jogging perhaps but that is irrelevant. If it helps the OP my walking speed has also increased since I started to run too. My post was only meant to encourage the OP because I could sympathize with some of what she said. Sorry you took advice negatively, hopefully the OP doesn't and finds help from my post - just trying to give some help and support, I wasn't trying to offend anyone or incite the need to defend myself.
  • sarah456s
    sarah456s Posts: 98 Member
    When I did my first half marathon, I was definitely under trained. I only ran 3x a week (despite my training plan saying I should run 4x). My longest run had been 9 miles, as I had to rest for a couple of weeks due to injury. I did do a 10 mile walk just to get some extra mileage in as I was coming off that rest period but didn't feel up to running long distance again. I finished the half marathon but was in a LOT of pain for 2 days - it was way longer than I was ready for. Then the pain calmed down, and I was able to run again. Then I trained for my second half marathon 8 weeks later. That one went a lot better. I felt on top of the world! And then I really injured myself. And a year and a half later I'm starting to run again, but have to be careful.

    My point being, you can push yourself once. You can even do it multiple times. You may not injure yourself immediately, but it can still happen.

    OK, having said all that, most training plans do a long run once a week, and increase the long run 1 mile week. However, some training plans increase the mileage of the long run by like 2 miles every second week, and then drop back the mileage on the alternate weeks. Instead of increasing by 1 mile per week, so it might be 10, 8, 12, 9, 14, etc for the long run distance. So you could count that 9 miles as your long run this week. Next week, maybe drop back to 6 miles (so,do 4, 4, 6 or 4, 3, 4, 6) and then the week after that, go up to 8 for the long run.
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