Running Issues/Problems
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craftylatvian
Posts: 599 Member
I started C25K last Tuesday. Here is a summary of what has been happening:
W1D1 Tuesday May 10: Great start, but my outer thighs felt tight after the third 60 sec running. No pain, just a tight feeling. Sore afterwards, but no pain or soreness the next day. Yay!!
W1D2 Friday May 13: Started out great, but now my inner thighs felt tight right off the bat. Not painful, just really tight. Did a full 30 minutes of the walk/run and felt great!! Saturday morning I woke up and my outer left foot really hurt and I could barely walk on it. The pain subsided and was fine by Monday. Why the foot pain?
W1D3 May 17: Inner thigh tightness right off the bat, and a shin splint about 10 minutes in. had to quit because I could not even walk. I am perfectly fine today.
So, my questions and issues are: why am I getting different soreness in different areas? I stretch really well, I only do a light jog, and wear Asics Gel Evo 4 shoes. I have not been properly fitted for shoes, but they feel great. Could they be the problem of my inner thigh/shin splint issues?
I was so bummed I had to stop last night due to the splint in my left shin. I did my toe taps to warm up before and during just like always and this is the first time I got splints.
Sorry for the long post, but I am confused as to why different areas of my legs are sore/tight. Fist outer thighs, next inner thighs, then shin splints. Maybe the soreness is just making rounds on my body
W1D1 Tuesday May 10: Great start, but my outer thighs felt tight after the third 60 sec running. No pain, just a tight feeling. Sore afterwards, but no pain or soreness the next day. Yay!!
W1D2 Friday May 13: Started out great, but now my inner thighs felt tight right off the bat. Not painful, just really tight. Did a full 30 minutes of the walk/run and felt great!! Saturday morning I woke up and my outer left foot really hurt and I could barely walk on it. The pain subsided and was fine by Monday. Why the foot pain?
W1D3 May 17: Inner thigh tightness right off the bat, and a shin splint about 10 minutes in. had to quit because I could not even walk. I am perfectly fine today.
So, my questions and issues are: why am I getting different soreness in different areas? I stretch really well, I only do a light jog, and wear Asics Gel Evo 4 shoes. I have not been properly fitted for shoes, but they feel great. Could they be the problem of my inner thigh/shin splint issues?
I was so bummed I had to stop last night due to the splint in my left shin. I did my toe taps to warm up before and during just like always and this is the first time I got splints.
Sorry for the long post, but I am confused as to why different areas of my legs are sore/tight. Fist outer thighs, next inner thighs, then shin splints. Maybe the soreness is just making rounds on my body
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Replies
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I forgot to ask:
Should I stop for now and let my inner thighs heal? They are not sore the next day, only when I start jogging.
Why shin splints all of a sudden and not before? I heard writing the alphabet with your feet helps prevent them, soes anyone do this?0 -
When I started running about 2 years ago I felt like something always hurt. A knee, an ankle, me feet, my hips, shin splits...it was always something. I loaded up on ibuprofen and did the best I could. I found in the beginning I did better with 2 full rest days in between runs. Now I can run every other day without issue. I never have problems with knees or shin splints any more, but often have sore feet the day following ( I think I just pound to hard). The outside edge of my left foot is always a problem still. I guess I'm not really answereing your questions but when it comes to the pain you are feeling only you can judge whether it's bad enough to take a break or not. I can say that even with my aches and pains I have never actually been injured from running so listening to my body and resting has certainly been benificial for me. Good luck!0
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Hi CL,
Go to a runner's clinic (a really good shoe store, or else a sports medicine clinic) where they will video your gait on a treadmill and prescribe a customized orthotic insert.
Almost all serious runners use orthotics and it really helps.
Good luck,
Bp
[EDIT] and I agree with Bliss: work out every other day, or every 2 days, to build up strength.0 -
Thanks for the replies.
I will go to Runners Shoe Store to get properly fitted, but they only do an analysis if you purchase from them and a new shoe purchase will have to wait for another week.
I am resting 2-3 days between running, but the last two times running my inner thighs hurt right away, even when brisk walking.
Shin splints are another issue I will have to find out about.0 -
Almost all serious runners use orthotics and it really helps.
I would disagree with this. Orthotics should be your second to last resort (before surgery). A lot of this could just be DOMS. You are probably subconsciously modifying your gait because of previous soreness, which is causing other muscles to be sore. Just take it easy, more rest days in between, and maybe repeat the first week instead of moving on.
Also, ANY sharp pains should be treated seriously- stop running right away and ease into your next run and make sure they aren't there anymore.0 -
Whenever I run and get ship splints (which doesn't happen as often as it used to), stopping and stretching my shins/calves against a tree or post seems to do the trick! I also read somewhere that you can use a bike tube to stretch out shin spilints--never actually tried that as I don't see the point of buying a tube when there are free trees everywhere
So I guess the advice I have is stretch. Before the run. During the run (if you get shin splints/really sore). And after the run. This helps with flexibility too!
When you start running (even if you are just getting back into it after being lazy all winter...ahem...like me...) you normally become a bit sore. Proper technique as well as choosing a terrain that is not very rough helps too.
Personally I use Champion shoes from Payless, and I really have not had much trouble running with them. However, I have been meaning to get a better pair from an actual running store as I have been told over and over that custum fitted shoes are much more comfortable and well worth the cost. Gues I'll see if that's true!0 -
Almost all serious runners use orthotics and it really helps.
um, no. they don't.0 -
Almost all serious runners use orthotics and it really helps.
Yea this is very, very false.0 -
It may be you are doing too much too soon.
Also the stretc stretching could be doing more harm than good (?)
C25K I think is very strenuous for a non-Runner or someone unaccustomed to exercise.
I'm a big fan of Galloway's incremental your-own-pace of progression methods. :-)
www.RunInjuryFree.com :bigsmile:0 -
Almost all serious runners use orthotics and it really helps.
Yea this is very, very false.
Sorry I should have said "Almost all professional runners" or maybe "serious athletes" - whatever the term is for people who run heavily and compete in marathons, half-marathons, and other competitive events.
So I have been told by people "in the biz". If you know otherwise, please do elaborate--rather than just contradicting.
If you read on the runners' boards, lots of people use orthotics to combat over-pronation and plantar fasciitis. Orthotics are very effective when applied correctly.
I've been using custom orthotics for years and it saved my knees, I would say--I had a pronation problem and one of my knees was always hurting. After switching to orthotics plus a shoe that was more appropriate for my gait -- stable inner support -- my running pains virtually disappeared. I've heard many similar stories.
Plus, orthotics relieved the pain I was experiencing because of diminished cartilage in my metatarsals even while walking.
Why would the experiences of professional runners not apply to amateurs and casual runners? I'd listen to a pro's experience over some random person on a chat board who pooh-poohs orthotic inserts. Orthotics are great.0 -
Good shoes and orthotics do help... but only minimally, and should be seen as a part of a whole series of intervention to rectify problems.
If the chassis is wrecked a new pair of tyres and shock absorbers are not going to help much, are they? ;-)
Running is one of the highest sport as far as stress/load/pounding to the body, so it may take a bit more to adapt to it.
The running plan of Original Poster is a good generic plan, but may be a bit too much pounding to start with.
I would suggest to give it a good rest, then start again easy and possibly inter-spread the running with other less high impact activities for a while, so that exercise goals can be met thus giving the feeling of achievement and well being. After a 4-6 weeks of that try starting again on the plan and see if it is better.
I think there are only very few runners that do not pick up some niggles from time to time, and very often real injuries, but it is the nature of running...
It may take longer but you will get there!
Best of luck!0 -
Almost all serious runners use orthotics and it really helps.
Yea this is very, very false.
Sorry I should have said "Almost all professional runners" or maybe "serious athletes" - whatever the term is for people who run heavily and compete in marathons, half-marathons, and other competitive events.
So I have been told by people "in the biz". If you know otherwise, please do elaborate--rather than just contradicting.
If you read on the runners' boards, lots of people use orthotics to combat over-pronation and plantar fasciitis. Orthotics are very effective when applied correctly.
I've been using custom orthotics for years and it saved my knees, I would say--I had a pronation problem and one of my knees was always hurting. After switching to orthotics plus a shoe that was more appropriate for my gait -- stable inner support -- my running pains virtually disappeared. I've heard many similar stories.
Plus, orthotics relieved the pain I was experiencing because of diminished cartilage in my metatarsals even while walking.
Why would the experiences of professional runners not apply to amateurs and casual runners? I'd listen to a pro's experience over some random person on a chat board who pooh-poohs orthotic inserts. Orthotics are great.
If you see elites wearing orthotics, it's few and far between, and mainly limited to western runners. Plus, what is your definition of "serious athlete?" I run 5 days a week, ~20-30 miles per week when I'm not training for anything just to keep up my base, and run in marathons and half-marathons. Is that serious enough?
Back in the day I was prescribed some expensive custom orthotics that a podiatrist recommended that I put in my extremely heavy motion control shoes (also prescribed by him). They did nothing for my PFS and only aggravated it more, plus I started having lower back problems in addition. Only when I got rid of that garbage and started stepping down to neutral shoes and eventually flats which have virtually NO support, did my knee and back problems start to disappear.0 -
Almost all serious runners use orthotics and it really helps.
Yea this is very, very false.
Sorry I should have said "Almost all professional runners" or maybe "serious athletes" - whatever the term is for people who run heavily and compete in marathons, half-marathons, and other competitive events.
So I have been told by people "in the biz". If you know otherwise, please do elaborate--rather than just contradicting.
If you read on the runners' boards, lots of people use orthotics to combat over-pronation and plantar fasciitis. Orthotics are very effective when applied correctly.
I've been using custom orthotics for years and it saved my knees, I would say--I had a pronation problem and one of my knees was always hurting. After switching to orthotics plus a shoe that was more appropriate for my gait -- stable inner support -- my running pains virtually disappeared. I've heard many similar stories.
Plus, orthotics relieved the pain I was experiencing because of diminished cartilage in my metatarsals even while walking.
Why would the experiences of professional runners not apply to amateurs and casual runners? I'd listen to a pro's experience over some random person on a chat board who pooh-poohs orthotic inserts. Orthotics are great.
You sound like an orthotics salesman.
Please name these widely known professional runners.
When is the last time you saw an elite Kenyan marathoner wearing orthotics?0 -
When I started, stretching often helped me so I thought I'd put what worked for me out there. I had not been running in quite a while (which is when I used my stretching routine) and so my muscles were sore almost as soon as I started again. I don't do as much stretching anymore but the initial soreness was aleviated by stretching during my run in addition to pacing myself.
But it is a personal preferance I suppose.0 -
Thanks again for the replies.
I did so great on Friday and was really bummed last night when the splints hurt and made me stop.
I will rest for a few days, maybe even until Sunday and take it easy when I start again.0 -
You're getting sore because you're loading your muscles differently to your every day walking and moving. Running has a different impact therefore your legs will find it hard to begin with. Warm up well with a brisk walk, start out very slow, and stretch well. You may not be stretching properly either, if you can get someone to demonstrate to you the different key stretches that would be good. You can do light stretching in between your warm up and jogging to alleviate tightness, stretch your calves, adductors (inner thigh), quads (front thigh) and hamstrings (back thigh), and ITB (outside of thigh). Stretching is important even when you feel fine, as increasing your exercise without stretching will result in tight, hard muscles which will be more prone to serious injury.
I wouldn't purchase any special footwear or orthotics until you are sure you want to carry on running and are sure that you absolutely need them. Apart from a few odd ones out, most of my running buddies and myself can run in off the shelf trainers. Give the C25K a few more weeks, get a feel for it and if you find you're still having problems, then maybe see a running shoe specialist. At the end of the day, how you feel is more important than what a specialist recommends.0 -
Stretching is important even when you feel fine,
There are a lot of recommendations now not to stretch.
I never stretch. Ever.
I do the walking warmup and walking cooldown though
It might be worth a google ??0 -
Almost all serious runners use orthotics and it really helps.
Yea this is very, very false.
Sorry I should have said "Almost all professional runners" or maybe "serious athletes" - whatever the term is for people who run heavily and compete in marathons, half-marathons, and other competitive events.
So I have been told by people "in the biz". If you know otherwise, please do elaborate--rather than just contradicting.
If you read on the runners' boards, lots of people use orthotics to combat over-pronation and plantar fasciitis. Orthotics are very effective when applied correctly.
I've been using custom orthotics for years and it saved my knees, I would say--I had a pronation problem and one of my knees was always hurting. After switching to orthotics plus a shoe that was more appropriate for my gait -- stable inner support -- my running pains virtually disappeared. I've heard many similar stories.
Plus, orthotics relieved the pain I was experiencing because of diminished cartilage in my metatarsals even while walking.
Why would the experiences of professional runners not apply to amateurs and casual runners? I'd listen to a pro's experience over some random person on a chat board who pooh-poohs orthotic inserts. Orthotics are great.
If you see elites wearing orthotics, it's few and far between, and mainly limited to western runners. Plus, what is your definition of "serious athlete?" I run 5 days a week, ~20-30 miles per week when I'm not training for anything just to keep up my base, and run in marathons and half-marathons. Is that serious enough?
Back in the day I was prescribed some expensive custom orthotics that a podiatrist recommended that I put in my extremely heavy motion control shoes (also prescribed by him). They did nothing for my PFS and only aggravated it more, plus I started having lower back problems in addition. Only when I got rid of that garbage and started stepping down to neutral shoes and eventually flats which have virtually NO support, did my knee and back problems start to disappear.
Glad to hear you were able to overcome your problems. I'm nowhere near as serious a runner as you are so I guess you're the expert. However--I've been told differently.
And to that other person--I don't sell orthotics. They worked for me so I recommend them to people.
Guess I'm going to do more reading on the subject. Sounds like the conventional wisdom has turned against orthotics since 18 or 19 years ago which is when I first got'em.0 -
Almost all serious runners use orthotics and it really helps.
Yea this is very, very false.
Sorry I should have said "Almost all professional runners" or maybe "serious athletes" - whatever the term is for people who run heavily and compete in marathons, half-marathons, and other competitive events.
So I have been told by people "in the biz". If you know otherwise, please do elaborate--rather than just contradicting.
If you read on the runners' boards, lots of people use orthotics to combat over-pronation and plantar fasciitis. Orthotics are very effective when applied correctly.
I've been using custom orthotics for years and it saved my knees, I would say--I had a pronation problem and one of my knees was always hurting. After switching to orthotics plus a shoe that was more appropriate for my gait -- stable inner support -- my running pains virtually disappeared. I've heard many similar stories.
Plus, orthotics relieved the pain I was experiencing because of diminished cartilage in my metatarsals even while walking.
Why would the experiences of professional runners not apply to amateurs and casual runners? I'd listen to a pro's experience over some random person on a chat board who pooh-poohs orthotic inserts. Orthotics are great.
If you see elites wearing orthotics, it's few and far between, and mainly limited to western runners. Plus, what is your definition of "serious athlete?" I run 5 days a week, ~20-30 miles per week when I'm not training for anything just to keep up my base, and run in marathons and half-marathons. Is that serious enough?
Back in the day I was prescribed some expensive custom orthotics that a podiatrist recommended that I put in my extremely heavy motion control shoes (also prescribed by him). They did nothing for my PFS and only aggravated it more, plus I started having lower back problems in addition. Only when I got rid of that garbage and started stepping down to neutral shoes and eventually flats which have virtually NO support, did my knee and back problems start to disappear.
Glad to hear you were able to overcome your problems. I'm nowhere near as serious a runner as you are so I guess you're the expert. However--I've been told differently.
And to that other person--I don't sell orthotics. They worked for me so I recommend them to people.
Guess I'm going to do more reading on the subject. Sounds like the conventional wisdom has turned against orthotics since 18 or 19 years ago which is when I first got'em.
I have to agree with the others- orthotics are not THE answer. I am a barefoot runner. This may be anecdotal evidence, however, I found barefoot/minimalist running to be much more comfortable and I don't have problems with shin splints now.
Try looking up Ababe Bikila in the 1960's Olympics. He's an African runner who has always run barefoot and did so at the 1960's Olympics. "Bikila won in a record time of 2:15:16.2, becoming the first Sub-Saharan African to win an Olympic gold medal." - http://en.wikipedia.org/wiki/Abebe_Bikila I'd consider him a "professional runners" or "serious athlete".0 -
I think that all sounds pretty normal if you are a new runner. At least that's how i was. Every time i went out i had some pain somewhere. Now I look at my run log from then and just laugh. I would detail every pain, rate it on a 1-5 scale, etc. After a few months, there are no more entries like that. Your body just needs to make the adjustments, stick with it and it will!
I think it's important to get fitted, but really, the beginning of C25K is such that i would blame your muscles having to learn something new more than your shoes not having the perfect fitment.
For me, in the beginning the keys were:
-ice...use it
-the stick...get one
-run log...detail your runs, how you felt, where you ran, pain, whatever. Over time, you'll find out what information is important to you. Also, tracking pain is good for seeing trends and such.
-partners...find 'em. As much as i enjoy a solo run now, i could not have made it through the first 3 months without my girlfriend. Don't go it alone if you don't have to.
Hang tough! Those first couple of months are rough, they were for me. Your mind/body will resist you before (should i run today?) during (can i cut this run short?) and after (i'm done torturing myself!) your runs. Stay the course, it gets great!0
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