Any runners? I have ???

Are you properly stretching?

Is running a brand new thing for you? If so, I would say you're definitely doing too much too quickly, resulting in the pain and possible injury you're experiencing.

The c25k program, which takes people form being a "couch potato", or non-runner, to being able to run 3.1 miles in 8-9 weeks - much more slowly than the 3 weeks you've taken so far. The plan also has you running just three days a week, taking at least one day off in between sessions.

Maybe try downloading a free c25k app (there are many) or look it up online, and try that. You could probably start on week 2 since you've already been active, but it wouldn't hurt to start at the beginning just to slow down and give your aches a pains a chance to heal up.

As for shoes - getting properly fitted at a good running store if you can is a good idea. Other than that - slow down, look into that program, and don't push too hard. End up with an injury and you could be sidelined for weeks.

Good luck!

Slow down it takes a while for your body to get used to the stresses of running. If you go to fast tip soon you could cause yourself an injury. You may be better off doing a run walk program until you've built up the strength

I know people who swear by orthotics. You can go to an athletic supply store like Sports Authority and they do that foot evaluation...to find where most of your weight sits on your foot, where you need the most support...and then suggest appropriate inserts for your shoes. They can be kinda pricey...and sometimes you have to buy shoes a half size bigger to accomodate the inserts...Not for me, but I know people love them. Maybe something to think about.

I started running about a year ago, and I felt similarly when starting out. It takes about 6-8 weeks for the body to adjust to new activities. For the first two or three weeks, I'd run to the end of the block, pant for a few minutes, and then walk a block. If you follow a couch to 5k routine, they will tell you for the first 4 weeks to do various different segments of 20-30 seconds running, 30-40 seconds walking repeating for about a half hour. I've found that strengthening the muscles around the knees and ankles with lunges, gallops, calf raises, and sumo squats has also helped with proper form and endurance.

How long have you owned your running shoes?
Are you following any particular novice program for running?

It does take a while for your bones, joints, and muscles to toughen up when you start running - I had some discomfort the first 3 months I was running, and then when I overdo it, I feel it for a week afterwards with clicking knees and sore tendons and reduced mileage .

I agree with adding a bit of incline - 1.0 is a good default. Also, changing up speed and/or incline while working out can change the muscles that are worked out which can lessen the impact to any specific set of muscles. If I notice my feet, ankles, or knees hurting/fatiguing, I will change something.

Keep up the good work, but take it slow and steady.

I love love love running, but if you want me to do it on a treadmill, it's a no from me. Try outside and see how well you do. Right now at this point, don't worry about your times, that will naturally come and you will naturally get faster. Since you say you are out of shape, work your way into getting better. You won't be able to run a marathon by tomorrow, but you can always work on getting there by continuing to run and not give up. The treadmill can be really tough on the joints and harsh on the body, (when I go to the gym I do any other cardio machine except for the treadmill. I just hate it THAT much.) It's a lot easier and less painful if you run on the road/sidewalk!

ive only just started on the treadmill this last month too. i do 1 hour a day monday to friday. Stretching is really important, and because i am still building up my fitness i change up my speeds...

for the first 5 mins i walk at 3.5 mph, 5-10 minutes i jog at 4.5 mph, at 10 mins i go to 6mph for 1 minute. then i go back to 3.5 and start the cycle over again until i have completed it 6 times.

im gunna keep it as it is for this week, maybe next week i will increase my time at 6mph by 30 seconds.

all i know is am gunna be doing it gradually.

good luck

x

When I started running, I used the treadmill to train myself in pacing (I always ran to fast and got burned out quickly before), then to learn to gradually increase speed. Running on a treadmill can have some benefits (I later switched to road running, but still use a treadmill in the winter when it's too cold for my asthmatic lungs).

It does sound like you're doing too much too fast. 30 minutes at a time may be a better amount to start out with (I was already active, but could only start with 20-30 minutes of run/walk intervals, it took me quite a while to work up to running a full 60 minutes). Make sure you stretch well and take enough rest time each week. I also recommend making sure you have really good, well-fitting shoes. The difference between a cheap pair at a discount store and real running shoes (from a running store, for example) surprised me!

If new shoes from the running shoe store (not Footlocker - you need a real running store) don't clear up the pain, I recommend seeing a podiatrist. I've got plantar fasciitis and I can tell when my running orthotics are wearing out, because I start to get pain in my ankles.

This is my first message board post, but let me break this down for you.
The way I see it, there are 4 different things that could be happening here (or a combination of 2 or more).
1. Make sure you're running in supportive shoes. I used to run all the time in flatter shoes and it would hurt my heel and actually leave indents in the shoe, so make sure the shoes you wear for fitness are fitness/running shoes.
2. I'm not going to tell you to slow down or to take it easy, but remember it's not always about how fast you're going. If you want to get into distance, I would recommend track running, but for treadmills and the like, it's all about calories. With a treadmill, try to extend your stride or turn your body more as you run. This will help you feel more worked out with less physical stress on you body. Then you won't have to run as fast or as long.
3. I've heard tell that stretching is actually not the best thing to do before running. Yes, stretching loosens your muscles and makes sure nothing bends farther than it's prepared to, but it also makes the muscles more brittle and less able to take strain. Try stretching in between workouts or 2-3 hours before a workout, so you loosen your muscles but don't weaken them right before you work them. Then, you just do a quick bend and flex before you start running and you'll be good to go.
4. Treadmills have a habit of being high impact because they're basically like a road: hard and flat. If you try everything you can think of and you just can't relieve the strain, consider switching to a bike or elliptical. Bikes are good for keeping heart rates up, but they can be hard to keep pace with and a lot of people find that bikes can't handle their speed. Ellipticals are very low impact but don't have the same feel as running. I also get very tired of bobbing up and down on an elliptical for an hour or so and I go out running instead.
Hope this helps.