Pain during first time running outside

lripson28
lripson28 Posts: 213 Member
edited September 25 in Fitness and Exercise
I just started running a few months ago on the treadmill. I'm up to running for about 15 minutes without stopping so far. Today was the first nice day outside in forever so I decided to go try and run outside for a change. As soon as I started I got terrible pains in both my ankles. I ended up walking almost the whole time I was out. Yesterday my fiance went roller blading for a half hour. I don't know if I was sore from that or it was just because the ground feels much different than the treadmill. I'd really like to find out the answer to this though, since the weather is getting nicer I'd like to run outside every day rather than inside. Has anyone else experienced this? What can I do to make the ankle pain stop?

Replies

  • pftjill
    pftjill Posts: 488
    Running on a treadmill is completely different. The only way you can get some of the feeling of running outside is to put it on an incline. Outside you are running most likely on concrete so that is going to be harder on the joints. Whereas a treadmill has some bounce to it. Plus in running you propel your self, treadmill propels you. So while it is similar, it is very different. It is much harder to run outside because of the fact that you are not being propelled by a machine.
  • danyelpink
    danyelpink Posts: 26 Member
    That exact thing happens to me. I usually just slow down & run through the pain. Make sure you stretch before you run & walk for 3-5 minutes before you start to run. Good luck.
  • david081
    david081 Posts: 489 Member
    What's your footwear like? Treadmill is totally different, and outdoors is significantly harder, so go slower than on the treadmill, and build it up - even try brisk walking for a measured distance then work at improving on the time...

    Regards,

    David
  • Atlantique
    Atlantique Posts: 2,484 Member
    Yes, running outside is more difficult.

    When you're on the treadmill, you have a few differences (advantages):

    -There is no "toe-off". As the treadmill is moving underneath you, you just lift your foot to keep going. Outdoors, you have to actually push off with your toes. You'll probably notice his in your calves the next day!

    -The treadmill is freakishly smooth and flat. So you're not dealing with any changes in incline and your legs and ankles don't have to stabilize you each time you hit the ground as you are always landing on an even surface. That helps to keep your from injuries, but it's less work.

    -The treadmill controls your pace. Lots of us try to go too fast outside!

    -The treadmill shortens your stride, which is a much more efficient (and safer) way to run.

    -The treadmill absorbs some of the shock for you. When you run outside, your body takes the full shock of landing on the ground.

    You can set the treadmill on a 1%-1.5% incline to counteract some of the differences.

    You can also try to avoid concrete while transitioning to outdoors, as concrete is absolutely the hardest thing you can run on. it takes a good 6-8 months of regular running to build up the muscle and bone density to help you absorb the shock to your body of running outside.

    If you haven't yet been properly fitted for a running shoe by a running store, I'd do that right away. The right shoes should make a tremendous difference.
  • fairysam
    fairysam Posts: 1 Member
    I've just started the couch to 5k - I have never run before! Did my second run today. Both runs I have been in loads of pain with my ankles and shins, I had to walk most of the way and felt really defeated when I got home. Glad i'm not the only one! xx
  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    I can definitely relate.......when I ran my first 5K I had done almost all of my training on the treadmill and had excruciating shin splints by about the 3rd km. Slow down your pace and gradually build up when making the transition and, in the meantime, ice and ibuprofen become your friends (shin splints are usually brought on with a change of surface or a big increase in distance/intensity) but it gets better.
  • momof3and3
    momof3and3 Posts: 656 Member
    Congratulations for your progress!

    Yes...set treadmill's incline to 1%...first set it to .5% for a few days to get used to the incline and then increase it...

    When you start out outside, go slower than you think...people tend to run faster when they are outside...

    Proper shoes...stretch..and yes, rollerbalding probably worked your ankles and calf muscles!

    Don't give up on being outside, just start off a little slower...

    Good Luck!
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