Very Important, Please help.

davidanthony95
davidanthony95 Posts: 1
in Getting Started
Hi, I just recently started running after not running in over a year. I am very overweight, and thought it would be best to run to lose weight. I ran at my high school track 6 days a week, for two weeks. I would run 1/4 of the track, then walk the rest, each lap until I hit 8 laps(2 miles). I obviously know I overdid it, and I'm in all sorts of pain. My shins and knees hurt tremendously, and it's hard to even walk. I would like to know how long I should wait until running again and how much I should start running? Please help

Replies

  • Greywalk
    Greywalk Posts: 193 Member
    1. Rest....until you can walk without pain....
    2. walk slow...to recover until you can walk a mile wihtout stopping.
    3. Go to a local running store and have them watch you run and then fork out the cash for a good pair of running shoes to support your current weight and running style..you can buy elsewhere cheaper later.
    3. Next, using age appropriate measurements to walk to warm up until you can do two miles
    4. now run one minute at a jog and then walk 5 until you can do 20 minutes of this without falling over.
    5. Turtle power is the words for today
    6. every two weeks add another minute to your job and reduce by 30 seconds your walk.

    You will get there but it will take time. Luck to you..as I have been there and this is what worked for me. I run typically during ther week about 20 miles now.
  • monicaajames
    monicaajames Posts: 6 Member
    I would just take it easy for a couples and ice your knees. Ice them for about 15 minutes each day. Start back when you are free of uncomfortable pain. If you are just sore than you should be ok but if you are injured then you definitely want to heal. Also instead of running I would try brisk walking and set short term goals. Overdoing it could cause you to quit. A treadmill or an elliptical would be easier on your knees and shins until you get comfortable. Also your body needs rest so make sure you are getting proper rest at night (8 hours) and maybe start with 5 days per week with two days of rest. I can relate that you are anxious for your weight to come off but you have to make sure you aren't doing anything that would injure yourself. Listen to your body it will tell you when you need to stop. Each week you will be able to do more. I hope that helps.
  • Barbonica
    Barbonica Posts: 337 Member
    I know you won't want to hear this, but you have to heal before you start again. You should consider starting more slowly - once the pain subsides enough to walk, just walk a lap or two at a comfortable pace. See how you feel the next day. If pain increases, take a few more days off. If it stays the same, walk the same distance. If pain decreases, walk a little longer. When you start running, run VERY slowly at first. Build distance before you build speed. Also, best to go to a running store and have them make sure you have good shoes for you and ask them to check your form. You might be a heel striker, which can mess up your knees. I started running last year, but didn't run until I was walking 5 miles in less than 70 minutes. Of course, my goal wasn't to run - I started running because I wanted to do 5 miles in less than an hour. I haven't hit that goal yet, but it will come. My point being that it takes time.

    Weight loss is about creating a calorie deficit. For me, I found creating that deficit had to also come from reducing my intake, not just increasing my burn. I increased my calories burned by about 200-300 a day, and reduced my calories consumed by about the same. Everyone has a different balance; but it is difficult to outrun high caloric intake. Good luck - you are clearly starting on the right path at the right time. Hang in there! Feel free to add me as a friend if you like.
  • lauren3101
    lauren3101 Posts: 1,853 Member
    The trouble is with running is it's high impact and if you are very overweight it can cause all sorts of problems with your joints.

    You are right, you did overdo it. Invest in a proper pair of running shoes - visit a shop and get measured for them. Start on a proper training plan, and take it a little at a time.

    If you don't see any sign of improvement, concentrate on lower impact cardio until you lose a little weight - walking is very under-estimated. Swimming is also good
  • ccather
    ccather Posts: 16 Member
    Ice for the shins as well. Also pop on some compression sleeves first thing in the morning when they are bothering you and right after a run when they're not. This will help keep the inflammation from going crazy. Sample compression sleeves: http://www.amazon.com/Zensah-Compression-Sleeves-Large-X-Large/dp/B005CRKD30 I have these...actually three pair of them.
  • jmiguy
    jmiguy Posts: 11 Member
    You shouldn't be running while you are very overweight. You could seriously injure yourself. Try something low impact until you lose enough weight to run without risk. I tore my ACL (not while running) and the swelling in my knee was the worst pain I've ever experienced. It required 2 months of therapy and recovery before I was able to walk normally. Be careful.

    There are some good low impact excercises listed at http://www.huffingtonpost.com/2012/04/18/low-impact-exercises_n_1434616.html
  • MagicalLeopleurodon
    MagicalLeopleurodon Posts: 623 Member
    Warm compress, ibuprofin if you take anything like that. Epsom salt in a hot bath and stretch.

    Walk for several days just to get blood flowing. When you can do that without looking like Frankenstines monster, you can run.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    As others have said... things like advil will help with inflammation/swelling, which will help with the pain. As for the actual exercise, if it's just muscular, then it's just a matter of strength and conditioning. If it's joints, then you need to rethink things. Perhaps start with something low impact - cycling, swimming, eliptical, etc.
  • sullus
    sullus Posts: 2,839 Member
    You shouldn't be running while you are very overweight. ....

    I just can't agree with this. I started running at 280lbs (well trying anyway). I'm a former hockey player with 2 bad knees, one ankle that has been dislocated at least 6 times, and a displaced hip. I'm down to 220 now, and my knees, ankles and hips feel better than they did when I was 18. From 305 to 280 lbs, I walked. A lot. In the beginning, I was winded in 100 yards and shaking after a half mile. I would try to run until I felt like puking, then walk until I could breathe again. Did C25K. Now I can run a couple-three miles without stopping. Here's what I've observed in me:

    1. Trails or treadmill. Pavement is just too hard on my knees and lower back.
    2. When you're out walking, sooner or later, you'll notice an urge and WANT to run ... you might even feel compelled to run
    3. Heel to Toe (how we were taught to jog in the 70's) hurts. The heel plant is jarring and painful. Stay on the balls of your feet.
    4. I'm NOT a "get fitted for shoes" guy. I walk duck-footed. When my feet are straight, I'm knock-kneed and my weight is on my inside edges. My foot is a 4E. I only got my first pair of actual running shoes a couple months ago. (new balance something or other trail runners). I guess the takeaway here is: don't let looking for the perfect shoes prevent you from doing anything at all.
    5. Running shoes are better for running than cross-trainers. Or work boots (but I run trails in the snow. in work boots.)
    6. You can still run in cross trainers or work boots. or barefoot. or tevas. or moccasins. or ...
    7. Ok, done with the shoe-proselytizing. Skip the painkillers before the run. (load up after if you like). Pain exists to let you know what your current limit is. Listen to it, don't cover it up.
    8. you only need to do a little more today than yesterday, and a little more tomorrow ... not a whole lot more.
    9. Speed kills. It will come with time. I spent too much time worrying about fast in the beginning, and it prevented me from getting distance

    Anyhow .. that's what I've taken away over the course of 18 months of trying to become a runner. Your results may vary.

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