Treadmill or Pavement After Stress Fracture

veggrrrl
veggrrrl Posts: 41 Member
in Fitness and Exercise
I was running a C25k outdoors on pavement. Three weeks in, I had to stop because of a stress fracture. I can get the OK to run again in a few weeks. I'm curious - when I get back into it, would a treadmill be easier on my body, should I just go back to what I was doing, or should I run on grass?

I've tried googling this, but I'm getting all kinds of conflicting info. I was wondering if anyone who has ever been in the same boat can tell me what worked for them. Thanks!

Replies

  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    Surface doesn't make a huge difference, at least not enough to be meaningful. Far more significant is to look at your running gait and the nature of your shoes.

    Use dedicated running shoes, and aim for a short pace with your leading for landing under your centre of mass, rather than leading out too far.
  • L1zardQueen
    L1zardQueen Posts: 8,753 Member
    Did you ask your doctor for an opinion first? I would start there.
  • jgnatca
    jgnatca Posts: 14,464 Member
    If it were me I would prefer soft surface like gravel or grass. If you are on treadmill, use an incline.
  • Macy9336
    Macy9336 Posts: 694 Member
    I'd ask my doctor. But to start, I'd speed walk before jogging/running.
  • twinmom_112002
    twinmom_112002 Posts: 739 Member
    edited May 2017
    Treadmill always feels worse on my joints than outside. I think its because outside each footfall is a little bit different whereas on the dreadmill there is more repetition that is exactly the same.

    I would ask your doctor why you ended up with a stress fracture from C25K. Normally those aren't seen until you get up to half and full marathon training and the mileage/time of feet is long.
  • H_Ock12
    H_Ock12 Posts: 1,152 Member
    Treadmills give me killer shin splints. I primarily trail run, so most of my running is done on a dirt surface, but I do train on grass and do a few road runs. I don't find a significant difference in the impact of food to dirt vs foot to pavement/concrete. A running store can analyze your gait and provide recommendations for shoes that would best suit you.
  • lorrpb
    lorrpb Posts: 11,463 Member
    What were you doing before c25k? Are you obese? I find it unusual to get a stress fracture from 3 weeks of c25k, which is mostly walking. Something not adding up.
  • veggrrrl
    veggrrrl Posts: 41 Member
    Thanks guys!
    I got fitted for proper running shoes last weekend. I overpronate like crazy, which may have caused the problem.
    I also went from a gentle W2 to really pushing it in W3.
    And I was obese, but now I'm merely twenty pounds over weight. ;) yay!

    Today I tried a very gentle W1D1. I knew I was going to have to start all over again when I started running anyway. I feel pretty good.
  • spiriteagle99
    spiriteagle99 Posts: 3,740 Member
    What kind of stress fracture?

    I second the recommendation above to restart with walking. I had a pelvic stress fracture and didn't start running again until I had been walking an hour a day for a month. Running puts more impact on the feet and knees than walking. It takes time to strengthen the joints, tendons and muscles.

    Usually dirt or grass are softer than pavement. If you can, I would look for a soft surface. For me, it's an hour's drive to any good dirt roads, so I do most of my running on asphalt but I do enjoy doing long runs on dirt.

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