Looking for some Running Advice

Magic_Cherries
Magic_Cherries Posts: 10
in Fitness and Exercise
Hi there, so here is my problem

I jogged/walked a 5 mile fun run in May and loved it....problem was I had horrendous pains in my legs (inside, just above the ankles). Now the pain has finally eased and I'm ready to go running again (and I need too less than 90 days till the 10k fun run!)

So my question to you...is what can I do to help prevent this pain again? I only run 3 times a week and it is killing me not to of run for so long now :( desperately want to get a better run time for the 10k =(

Please help!

(Also looking for motivational and knowledgeable friends so feel free to add me!)

Replies

  • Stiang
    Stiang Posts: 82 Member
    I'm not a running expert, so I'll give you my opinion -

    Are you drinking enough water? My legs ache when I forget to drink the day before.

    Stretching? I know you don't have to stretch before a run, but I'll walk for 5 - 10 minutes and then stretch. I don't ache so much while running when I do that.

    Enough carbohydrates? I noticed that when I eat well the night before I feel better.

    Hope this helps - I am a VERY slow runner and I can't say that I enjoy it, but it is better than the couch or being around people (I'm somewhat of an introvert) at the gym. I workout on a military base, so EVERYBODY at the gym is in shape and looks good.
  • rawhidenadz
    rawhidenadz Posts: 254 Member
    Are you drinking electrolytes? My doctor recommended Electrolyte Fizz and I use it during my cardio workouts sometimes. It could be a placebo effect but I feel a lot better/have less cramping when I drink it
  • melaniecheeks
    melaniecheeks Posts: 6,349 Member
    How old are your shoes?
  • angela828
    angela828 Posts: 498 Member
    it can be a couple of things- your sneakers, lack of water, lack of proper stretching,.....

    evaluate your sneakers. if you're running 3x a week you may need to just get a really good pair and find out what kind of feet you have. also check your running stance. sometimes wearing 2 pairs of socks helps me for some extra cushion.
  • ROBOTFOOD
    ROBOTFOOD Posts: 5,527 Member
    Def could be a shoe problem.
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    This is most likely a shoe issue. Also, make sure to warm up before a run, and cool down and stretch afterwards.

    When you go to your local running store to get fitted for sneakers, buy a foam roller as well.
  • KarenJanine
    KarenJanine Posts: 3,497 Member
    I agree it sounds like a shoe problem. Have a proper gait assessment made at a specialist running store and get fitted with shoes that are correct for you.
  • GillianMcK
    GillianMcK Posts: 401 Member
    Another one for checking your shoes are suitable for your gait and don't have too many miles on them, also just make sure that you're not doing too much, too quick and leaving yourself open to shin splints.

    Go to a proper running shop, get your gait analysed and they should recommend several different pairs, try them all on the treadmill in the shop and also find out what the returns policy is (wear them about the house to be 100% before wearing them outside).
  • Magic_Cherries
    Magic_Cherries Posts: 10
    Been measured and have new shoes....ran today and a lil achy but more so other muscles.....glad its done :) fingers crossed the shin splints are history....
  • SecretAgent27
    SecretAgent27 Posts: 57 Member
    Have you ever evaluated your running form? Or researched what proper running form is? A lot of people reach their legs out in front of them, forcing them to land out in front of their body on their heel and with a straight leg. That creates a lot of impact on that leg that you end up repeating over and over again. It also acts like a brake, making you have to put in more effort to run. If you land with your foot under (or slightly behind) your center of mass with a slightly bent leg, you will reduce the impact from running and you will run more efficiently.

    Google (and YouTube) "Chi Running" and "midfoot strike".

    Also, make sure you're not trying to do too much in training. Don't run a lot of miles if you haven't gradually built up to it and don't run too fast. Most of my miles come with my heart rate peaking at 80% of my Max HR which ends up being in the 145-150 range. You don't want to be giving max effort all the time. You don't need to and it will be easier on your body if you don't.
  • Magic_Cherries
    Magic_Cherries Posts: 10
    Thanks for the advice, will look into that now. I haven't run for a few days still due to getting pain. However, I have been doing other things hoping to ease the pain.....the running form may make sense as I know do more of a trot than a stride.

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