New Runner: Tips, Advice, and Help!

chantalemarie
chantalemarie Posts: 65 Member
edited November 2024 in Fitness and Exercise
Hey guys,

I am once again going to start "working out". I started last week and for this first week have just been eating better and I've been trying to run for 3 days straight, 1 day rest, then 3 days again. Since I've never ran in my life I'm taking it slow. I have been just running until I can't anymore. I started running 2 min, then 3, then 5, now close to 6. These times do include breaks as well. I am wondering, is it best to interval run? Like 1 min run 4 min walk, and then upping it every day/week? or should I just be running until I can't anymore like I've been doing? also, after these runs, and definitely the days after, my shins/calves are so sore that I can barely walk properly on them, and walking up/down stairs is definitely painful. is there something I'm not doing or doing wrong that can fix this?

thanks!

Replies

  • enterdanger
    enterdanger Posts: 2,447 Member
    You are over doing it. A new runner should not run more than 3 times a week. I would suggest using the C25k app. It will help you gradually increase your run in a way that won't hurt you.

    Also, if you haven't done so yet I suggest you go to a reputable running store and have them fit you for shoes. Shoes really matter when you run. The wrong shoe can mean a bad injury.

    Make sure to also warm up and stretch when you are done.
  • diannethegeek
    diannethegeek Posts: 14,776 Member
    I'm not much of a runner anymore (bad ankles) but you might find this topic to be of some use: http://community.myfitnesspal.com/en/discussion/1217573/so-you-want-to-start-running
  • chantalemarie
    chantalemarie Posts: 65 Member
    diannethegeek wrote: »
    I'm not much of a runner anymore (bad ankles) but you might find this topic to be of some use: http://community.myfitnesspal.com/en/discussion/1217573/so-you-want-to-start-running

    wow that is an awesome thread, thank you so much
  • mwyvr
    mwyvr Posts: 1,883 Member
    @chantalemarie As said above ^^^ you are definitely overdoing it and your body is telling you so clearly. You need to build up slowly. The pain in shins will fade over time but if you persist as you are now you run the risk of real injury that will keep you from running for weeks.

    New runners often over do things, believing they need to a) run fast and b) run not walk for as long as they can. Mix the two together and that's a recipe for injury and disappointment.

    So slow down, take it easy, adopt a walk-run-walk program for now (C25K is as good as any and has lots of support here) and eventually you'll be able to transition to run-walk-run and then soon enough to simply... run!

    That thread linked above is a great start. Enjoy!
  • deannster1
    deannster1 Posts: 46 Member
    I agree with what others have said...
    • Get fitted for quality shoes
    • c25k is a good running program for a beginning runner
    • You may want to try walking first. As a long-time shin splint sufferer, I've been most successful (and injury free!) when I incorporate 3-4 weeks of walking before starting a running program.

    Good luck!
  • ScreeField
    ScreeField Posts: 180 Member
    chantalemarie wrote: »
    my shins/calves are so sore that I can barely walk properly on them, and walking up/down stairs is definitely painful. is there something I'm not doing or doing wrong that can fix this?

    This could be caused by tight calves. Check online for a "calf muscle flexibility test". Google Images pulls up a bunch of good stuff. Ideally, a PT (physical therapist) would help with this. Less than ideal, find a couple of good books on stretching and beginning running (free from your library).
  • MurphmomSparkles
    MurphmomSparkles Posts: 208 Member
    http://www.womenshealthmag.com/fitness/tips-for-beginner-runners
  • LKArgh
    LKArgh Posts: 5,178 Member
    Walk. If you cannot walk for at least half an hour, you are not ready to run.
    When you can walk at a good pace, add running intervals. Like 1 min run, 4 mins walk, gradually increasing every week by e.g. half a minute more run.
    Your running should be slow, as in if you cannot talk or sing, you are going too fast. Do not worry about speed or distance covered, give your body time to adjust to the motion.
    Do not run every day, not even slowly. Aim for aim 3 runs per week.
  • 7lenny7
    7lenny7 Posts: 3,498 Member
    I got pretty lucky getting started in running. Because I had no intention of ever being a runner when I decided to get fit, all I did was walk. For two months, that's all I did. I'd walk, I'd hike, and put the miles on, always at a pace where I would elevate my heart rate. I got my hiking distances up to 14 miles and was feeling pretty good.

    Then I got tricked into running a 5K. It was one that our group was planning on walking, but my brother-in-law goaded me into running it with him. He kept me running slow, so slow I thought I could walk faster, but I stayed with it and to my surprise, I ran the entire route. I think our time was around 38 minutes.

    My point being, walking is a fantastic way to get your body fit enough to start running. Whether you walk exclusively, or do a walk/run/walk program, don't feel that you're not making progress by walking. Walking is not cheating, it's not taking it easy, and it's not a roadblock to your progress. Keep the walk at a quick "late-to-a-meeting" pace and you'll soon be running some good distances.

    After two months of strictly walking, I've now been running for nearly 4 months and am up to 30 miles/week, regularly doing runs over 5 miles. It all started with walking. Had I thought I was going to run from the beginning, I would likely have overdone it, gotten frustrated and quit (like I had a couple times before)
  • LunaMischief
    LunaMischief Posts: 166 Member
    deannster1 wrote: »
    I agree with what others have said...
    • Get fitted for quality shoes
    • c25k is a good running program for a beginning runner
    • You may want to try walking first. As a long-time shin splint sufferer, I've been most successful (and injury free!) when I incorporate 3-4 weeks of walking before starting a running program.

    Good luck!

    I second this wholeheartedly. Good shoes, and C25K (Couch to 5K). Improper shoes definitely cause pain, so that is a good first step to take.
  • chantalemarie
    chantalemarie Posts: 65 Member
    update: I have kept running almost every day (taking a break every 2nd or 3rd day) and my shins no longer are in that much pain. just a matter of time for them to remold into whats the new norm. i can now run at a good pace for close to 10 minutes without stopping, i am happy with my progress, and will continue to keep running! thanks everyone.
  • SueInAz
    SueInAz Posts: 6,592 Member
    7lenny7 wrote: »
    I got pretty lucky getting started in running. Because I had no intention of ever being a runner when I decided to get fit, all I did was walk. For two months, that's all I did. I'd walk, I'd hike, and put the miles on, always at a pace where I would elevate my heart rate. I got my hiking distances up to 14 miles and was feeling pretty good.

    Then I got tricked into running a 5K. It was one that our group was planning on walking, but my brother-in-law goaded me into running it with him. He kept me running slow, so slow I thought I could walk faster, but I stayed with it and to my surprise, I ran the entire route. I think our time was around 38 minutes.

    My point being, walking is a fantastic way to get your body fit enough to start running. Whether you walk exclusively, or do a walk/run/walk program, don't feel that you're not making progress by walking. Walking is not cheating, it's not taking it easy, and it's not a roadblock to your progress. Keep the walk at a quick "late-to-a-meeting" pace and you'll soon be running some good distances.

    After two months of strictly walking, I've now been running for nearly 4 months and am up to 30 miles/week, regularly doing runs over 5 miles. It all started with walking. Had I thought I was going to run from the beginning, I would likely have overdone it, gotten frustrated and quit (like I had a couple times before)

    This could nearly be my story. I hated running, hated it! But I realized that I needed to get fit and started walking. Then got talking with my sister who had been running marathons using run/walk intervals for a few years and she talked me into starting C25K. So I did. And boy was I out of shape. And slow. But I slowly built up my running times and endurance... and realized that I actually preferred run/walking the entire distance. I've done more half marathons than I can recall off the top of my head since then, all running for a certain time (3 min, 4 min, 6 min, etc.) and then walking for a minute. There is absolutely nothing wrong with running and walking in intervals whether it's to get started or to do it for years and to do it for 5K or for 26.2 miles and beyond.

    However, as others have said, you can't overdo it to start or you're going to hurt yourself badly.
    1. Never run, or run/walk, more than every other day to start. Your body needs time to recover, running is hard on your joints and shins at first, you need to allow them to get used to it.
    2. Don't do anything else high impact on the days between runs, either. You can exercise but stick to things like biking, swimming, just walking, etc.
    3. Run slowly. More slowly than you think is really running. Slower than you can walk, probably. No... slower than that. :smiley: Seriously, you should be able to carry on a conversation while you're running, not be gasping for breath. You're trying to build up endurance, not win a speed race. Even professional runners log the majority of their miles at a slow (for them) pace. You get more results from slow miles than fast ones. Remember that.
    4. Make sure you have proper running shoes. Most people when just starting C25K can get away with pretty much any old "sneaker" or "trainer" to start but after a couple of weeks the running time increases and it's time to go to a dedicated running store (not a Famous Footware or Footlocker) and have them watch you run and recommend shoes for the way you run. Trust me, it's completely worth it. And running shoes need to be replaced every 300-500 miles or so. I started running in "running" shoes I bought at Famous Footwear and it turned out they were completely the wrong type of shoe for the way I run. Don't make that mistake.
    5. Most importantly of all, have fun!
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