my first day of running
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Pushing through pain is tricky. A little general muscle soreness is no big deal, and in fact, your sore muscles might even feel better once you start running. But if shin pain or foot pain gets past mild into moderate or severe, be careful. In high school, I ran on the track team. I got shin splints, and my coach told me to run through the pain, so I did... which resulted in pretty severe stress fractures in both my tibias and no more running that season.
I second those who have mentioned shoes. They are essential. Find a good running store that has a track and will determine your running gait by watching you run. Foam rollers are also fabulous. I have plantar fascitis which causes pain in my arches, but if I use my foam roller on my calves it's not a problem.
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TheRambler wrote: »Today was my first day of running! I'm doing a couch to 5K, and what better day to start than today. I did 1.5 Miles of mostly running, and some walking. It was brutally difficult. A lot of big hills killed me. I ran each hill just to get it done faster.
My next attempt is Friday. Hopefully soon I won't feel like heaving half of the time. We will see how my body feels tomorrow!!
Any suggestions on how to limit the soreness?
Foam Roller.
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Tylenol is fine, it's not an anti-inflammatory. It's the anti-inflammatories that are now believed to interfere with healing (eg. ibuprofen, aspirin, naproxen [Aleve])
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Avoid ibuprofen if you can. It interferes with your bodys natural healing process.
Aleve and Motrin are drugs in a class called "non-steroidal anti-inflammatory", or NSAIDs which can be "nephrotoxic", kill your kidneys. Unfortunately, you probably won't know how much damage has occurred until it's bad. Personally I try to take them only if I really need to, either I'm rehabbing an injury with a therapist's support, or I'm skiing my 5th day in a row. They can also cause gastritis, high blood pressure and more. ICE has a lot less side effects!http://www.webmd.com/osteoarthritis/guide/anti-inflammatory-drugs#10 -
I'm no doctor but from what I've read, Tylenol is better than ibuprofen for runners if used sparingly.
Here's a good, science based article about anti-inflammatories and running.
https://runnersconnect.net/running-injury-prevention/ibuprofen-and-running/2 -
One mistake I find new runners making is taking big strides. You want short, quick strides. It's MUCH easier on your body that way. Ideally you're foot should land directly under your hips. If it lands in front of you, not only is it acting like a break for a moment, it makes your body absorb one heck of a shock and makes you work harder.
Short, choppy strides are what you want.3 -
Not only does Ibuprofen interfere with your body's healing, it can enhance the damage that your kidneys get when running (study was just released this week). Avoid it if you can (I'm guilty sometimes too).
No matter how strong your legs are, if they are not used to running, they will break down if you do too much too soon. Trust the plan (assuming it is a good one).
The best advice to a new runner is take it slow. Really slow. Again, trust the plan.
Good luck.1 -
Tylenol is just a pain killer. It won't affect healing. Unfortunately it's hard on your liver(common adverse affect). Only take it if you really need it.https://drugs.com/sfx/tylenol-side-effects.html0 -
Sometimes pain is your bodys way of telling you to take it easy. Mask the pain and you risks pushing it too hard, further compounding the problem.
Not to belabor the point, but take them as little as possible.1 -
if your doign the couch 2 5k program, follow it to the letter, dont run extra to get done quicker or things like that.2
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I'm pretty drug adverse so I don't take Tylenol or ibuprofen often, but when my muscles are so sore that squatting to sit hurts I'll pop one to take the edge off. I'll definitely switch to Tylenol though when I do!0
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get hrm, keep hr low. I don't know anything about you, but I'll throw out 130 bpm to start. google "aerobic HR zone" and pick your poison. That's much better than the state you're in now. I know it's not popular and you don't get talk about how much "you love the burn." The acidosis does you no good and will actually inhibit training. Once it happens, you're pretty much a long for the ride. you want to control your training, not let your training control you.
careful how you stretch, as it can do more harm than good if done improperly.1 -
I'm pretty drug adverse so I don't take Tylenol or ibuprofen often, but when my muscles are so sore that squatting to sit hurts I'll pop one to take the edge off. I'll definitely switch to Tylenol though when I do!
See my notes about Yoga and massage/rollers - there really aren't any short cuts. Try to go to a few classes if you haven't done it before so you get some formal training, it's super useful.0 -
Ok. Morning after.
Minor soreness in groin and thighs. Shins and calves are fine. I'm physically drained though (I got back from China on Monday night so it's probably that). I feel I COULD do a run, but obviously will follow the plan.
I slept 8 hours last night. If running helps my sleep I'm going to be pissed it took me 40 years to realize it. Haha0 -
Make sure to get good shoes after having someone watch you walk around. Makes a world of difference.0
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On my first day of running my true love gave to me:
A Garmin that surely wasn't free;
On my second day day of running my true love gave to me:
Two running shoes and
A Garmin that surely wasn't free
On my third day of running my true love gave to me
Three Gu packs
Two running shoes and
A Garmin that surely wasn't free.
On my forth day of running my rue love gave to me
Four running shorts
Three Gu packs
Two running shoes and
A Garmin that surely wasn't free.
On my fifth day of running my true love gave to me
Five finisher medals.
Four running shorts
Three Gu packs
Two running shoes and
A Garmin that surely wasn't free.
On my sixth day of running my true love gave to me
Six techno tops
Five Finisher medals
Four running shorts
Three Gu packs
Two running shoes and
A Garmin that surely wasn't free.
On my seventh day of running my true love gave to me
Seven Adoring fans
Six techno tops
Five finisher medals
Four running shorts
Three Gu packs
Two running shoes and
A Garmin that surely wasn't free.
On my eighth day of running my true love gave to me
Eight running mates
Seven adoring fans
Six techno tops
Five finisher medals
Four running shorts
Three Gu packs
Two running shoes and
A Garmin that surely wasn't free.
On my ninth day of running my true love gave to me
Nine protein powders
Eight running mates
Seven adoring fans
Six techno tops
Five finisher medals
Four running shorts
Three Gu packs
Two running shoes and
A Garmin that surely wasn't free.
On my tenth day of running my true love gave to me
Ten cushioned socks
Nine protein powders
Eight running mates
Seven adoring fans
Six techno tops
Five finisher medals
Four running shorts
Three Gu packs
Two running shoes and
A Garmin that surely wasn't free.
On my eleventh day of running my true love gave to me
Eleven supplements
Ten cushioned socks
Nine protein powders
Eight running mates
Seven adoring fans
Six techno tops
Five finisher medals
Four running shorts
Three Gu packs
Two running shoes and
A Garmin that surely wasn't free
On my twelfth day of running my true love gave to me
Twelve weeks of training
Eleven supplements
Ten cushioned socks
Nine protein powders
Eight running mates
Seven adoring fans
Six techno tops
Five Finisher medals
Four running shorts
Three Gu packs
Two running shoes and
A Garmin that surely wasn't free.
;-)4 -
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my second run is today. I have been waiting for it to stop POURING and just be raining. I don't mind the rain...but it's cold and pouring and I'm a tad low on energy today. I don't want to get sick. I WILL go out.. I just hope it slows down a little.0
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I did it and it was rough. More of a struggle than my first run.1
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Some days are just harder than others, I think. Wednesday's run for me was hard -- two 10 minute runs with a walk in between. But this morning I had to run 22 minutes straight and I didn't struggle. It's a weird and wonderful world we're getting into, Rambler!1
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, wanda!! 0 -
TheRambler wrote: »my second run is today. I have been waiting for it to stop POURING and just be raining. I don't mind the rain...but it's cold and pouring and I'm a tad low on energy today. I don't want to get sick. I WILL go out.. I just hope it slows down a little.
Yeah, rain is about my least favorite running weather. It's good to have someplace warm and dry, a hot shower, and a change of clothes when you get done with a run in the rain. I think the hot shower even took precedence over stretching for me last Saturday after it changed from showers to a steady rain 3 or 4 miles into the long run.
I'd rather have it be 25º F and snowing than 35º F and raining for my run.0 -
TheRambler wrote: »my second run is today. I have been waiting for it to stop POURING and just be raining. I don't mind the rain...but it's cold and pouring and I'm a tad low on energy today. I don't want to get sick. I WILL go out.. I just hope it slows down a little.
Yeah, rain is about my least favorite running weather. It's good to have someplace warm and dry, a hot shower, and a change of clothes when you get done with a run in the rain. I think the hot shower even took precedence over stretching for me last Saturday after it changed from showers to a steady rain 3 or 4 miles into the long run.
I'd rather have it be 25º F and snowing than 35º F and raining for my run.
It's funny... I'm actually looking FORWARD to running in the rain when it's warm out. Today? As you said..35 and cold.. my hands were numb.
I seriously felt like blowing it off and maybe doing it tomorrow. BUT, my S-Gear2 would never forgive me haha1 -
I hit a milestone today!! Over 1 mile running without walking. I hit a rhythm where I heard my breathing with my steps and got into a zone. I'm kinda proud.5
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TheRambler wrote: »I hit a milestone today!! Over 1 mile running without walking. I hit a rhythm where I heard my breathing with my steps and got into a zone. I'm kinda proud.
Feels real good when that happens ;-) Good for you and Way to go.0 -
I'm excited to do the run 100% without walking. After the 1mile 15 mark there's a ridiculous hill. I refuse to take the easy way out. I figure when I can conquer the hill RUNNING, I'm on my way!!1
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