running questions

omid990
omid990 Posts: 785 Member
edited September 2024 in Fitness and Exercise
so i've been doing the couch to 5k plan on a treadmill and i'm on the second week of the program, which i've done every day since monday. today was supposed to be my last day on week 2 but for whatever reason, i was barely able to complete it!

i hadn't had a hard time with it earlier in the week so i don't understand why it was so difficult for me today. i'm not any more tired than usual and it was the first exercise i did for the day. any thoughts or suggestions on that?

also, when running on the treadmill, my knees are starting to hurt a little. is this just from using a treadmill or could it be something like posture or the shoes i'm using? again, all thoughts and ideas are appreciated.

thanks in advanced!

Replies

  • naugustyniak
    naugustyniak Posts: 836 Member
    Are you doing it everyday? The couch to 5K is supposed to be done 3 times a week. Maybe you need to rest in between runs.
  • leann_m_olson
    leann_m_olson Posts: 363 Member
    i have days like that when my legs just don't feel like running, just do your best and you will probably feel better your next run. but a good pair of shoes is essential, plan on spending aroun$100 for a good pair of shoes and your knees will thank you. Treadmills are fine(especially when the weathers bad) but try running outside on some packed trails, you will totally fall in love with running then.
  • agarlits
    agarlits Posts: 429 Member
    If your serious about running you need a serious pair of running shoes. I would suggest going to a store that can tell you your foot type (overpronator, neutral, supronator) and get shoes that fit and work accordingly. If you dont, and run any substantial amount throughout the week you'll end up with shin splints, sore joints, possibly ankle problems ect... I love addidas shoes and I'll swear by them till I run my way to the grave. As far as the running goes, are you taking breaks during the week? If your not that could be your problem. Running works your whole body and really takes a toll on your stamina if you do it everyday without a break.
  • omid990
    omid990 Posts: 785 Member
    i haven't been taking any breaks so i'll definitely start doing that.
    my shoes are pumas and i know that as pretty as they look, they're not the best for running :blushing:
    thank you all for your input!
  • jeanns
    jeanns Posts: 58
    i'm training right now and sometimes I just have a lousy run. it might be that I didn't get enough carbs prior and i just don't have enough energy, or i didn't sleep well or I'm just not feeling it at the time my run is scheduled. i've ran a crappy two miles and then a few days later ran a great 8, so sometimes it just happens. dont get discouraged though because it's those great runs that get ya hooked! good luck! and my shoe of choice is brooks adrenaline! they completely cured my shin splints, but you have to find a shoe that works for you. a good running shoe store will let you run outside in them, and return them any time. (which i've had to do). also, i found these jelly belly's at REI that have a little caffeine in them and they are a good pick-me-up when you need that extra boost.... :happy:
  • graegirl
    graegirl Posts: 23 Member
    First of all, congratulations on preparing for your race! I'm not sure if you are a novice runner or not, but here are a few tips that have been helpful for me over the years.

    1. Go to a running store. Have your gait analyzed there. (This usually means just running down an aisle so they can see how you are landing and pushing off with your feet.) They will then be able to tell you if you need a cushion shoe or a stability shoe. THERE IS A BIG DIFFERENCE. Get professional help buying that first pair of shoes, and then you will know what to look for when buying all other pairs. You MUST replace your shoes every 6 to 8 months. They wear out! You'll feel it in your knees, shins or hips. I run 10 to 15 miles a week and I get new shoes every 6 months. My sister runs 25-40 miles a week and she gets new shoes every 4 months. Decent running shoes cost around $100.

    2. Stretch after your runs. Even if it's only for a minute or two, your hamstrings, shins and hips need it. I try to stretch for 5 to 10 minutes after each run.

    3. Realize that most runs will be work. For every great oh-wow-I-feel-like-I'm-floating run, there are 10 runs that are just work, and a few of those are hard work. It helps to cross-train on non-running days so you are using your body differently. Make sure you take at least 2 days a week off from running to let your body recover.

    You're doing a great job! Keep it up and good luck to you.

    ~Mary
  • Azdak
    Azdak Posts: 8,281 Member
    Other than obvious things like shoes or overtraining, here are two things to look out for:

    First: anytime you start a new routine or significantly ramp up an existing one, it is not unusual to hit a temporary "wall" after a few sessions. There is some residual fatigue that builds up and your body is making a lot of adjustments, not all of which are occurring at the same "pace".

    Two: many people who are trying to lose weight are following a low-carb diet in addition to the exercise. This can cause you to exhaust your stores of muscle glycogen. When I started back in my routine 3 mos ago, I had also been diagnosed as diabetic, so I went REALLY low-carb at first, while I was waiting to meet w/a dietitian. After about 4-5 days of great workouts, I became so exhausted, I could hardly get out of a chair. I was out walking my dog at the local park and at a point about 1/2 mile from the entrance we turned so that the wind was in our faces-- I swear I wasn't sure I could make it back to the car. I was only eating 50-60 g of carbs/day. I bumped it up to 45-505 of my total daily calories. It took about 3-4 days to get back to normal, and I have been fine since--I have lost 38 lb in 3 months, followed a 1400-1500 cal/day diet (started at 256lb) and my workouts have been great for the most part.

    One of my workout rules has always been: a bad workout is your body's way of telling you it is not ready for whatever you are asking of it that day. Often it's no big deal--you take a day off and come back stronger than ever. I have given up plenty of workouts after 5-10 min--sometimes even less--because they just didn't feel right. Almost 100% of the time, it was the right decision.
  • Nich0le
    Nich0le Posts: 2,906 Member
    too much too soon, period. If you follow the program you are to do 3 days of running per week and after the nine weeks you can build on distance or speed.

    You should be taking rest days, especially when you start to avoid injury and fatigue and opposite days of running you should do your weights and another type of cardio until you have built the stamina to run daily.

    A runner's diet is only recommended for high mileage runners, but you will need to refuel within an hour of running, a glass of chocolate milk is one of the best and most simple ways to do so an 8oz glass will give you what you need to start healing from teh run and regain the energy to get through your next run.

    Pace yourself, that is the whole idea of any training program but especially couch to 5k, biggest mistake most people make is doing too much too soon when it comes to running.
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