New runner had a bad day

hugthefish · February 2012

Hi Everyone,
This is my first time posting a topic on here. I need some advice from some runners.

I just started jogging about 3 weeks ago. I am following the Runner's World 8-week beginner's running plan, but have been going even a little slower than that pace. 2 days ago I had a really awesome run at the run for 3 walk for 1 minute level and made it at that pace for the whole 30 minutes (before I was throwing in an extra minute of walking every once in a while....like I said, I'm taking it slower than the 8 weeks). After this run I felt really good and was very excited. So I went back today, like usual, but could barely make the first 3 minutes and had to walk a lot more often. I was on a different treadmill, but otherwise things were the same. So today I only ran for 11 min total and stopped 5 minutes early. Now one of my shins hurts too (I have decent shoes, but they're probably 1year old, but only used for working out).
Are bad days like this typical? I thought I was making good progress, but today felt like a real step backward. What can I do for my shins?

therealangd · February 2012

You just need some rest.

Your run 2 days ago was probably a little more than what you could handle and your body just needed a little more rest.

Regarding the shins. That's sort of a toss up. A little pain is normal. A lot of pain is cause for alarm. The only remedy for it, is again, rest.

Shoes that are a year old, could need to be replaced.

thepetiterunner · February 2012

I agree with all said above.

Not all running days are gloriously fun, but that just sort of makes the effortless-run-days that much better

Welcome to the trials and tribulations of being a runner!

smdevos · February 2012

Don't get discouraged!
I've been running for a couple of years, log an average of 20 miles a week, and still have runs where I feel like I'm going to die. Sometimes I can pinpoint a reason, but most of the time it seems completely random. Just chalk it up to an off day and try not to let it psych you out for next time. In general runs WILL get easier and you will have less bad days the longer you keep at it.

I have been lucky and never had any problems with my shins, though I know a lot of people do. Maybe just try stretching it or taking an extra rest day?

SueInAz · February 2012

Bad days happen to every runner. I definitely have good ones and bad ones. Enjoy the good ones and just try to push yourself through the bad ones, if you can.

The shin pain could be from the shoes, but it could also be that you're pushing yourself too hard, too soon.

Quickster34 · February 2012

With running your always going to have good and bad days and days that nothing on earth will make you want to run but you gotta do it anyway, something to keep in mind is Delayed Onset Muscle Soreness (DOMS) if you have a hard run most likely 2 days later the full effect of the soreness will hit so just prepare yourself for it and take care of your body, eat right, ice, stretch.. Have Fun!

BerryH · February 2012

Hey, we all have bad days, take another rest day then go back and repeat that session, you'll be fine!

I think I address most of your questions in by beginner's tips here, but do get in touch if you need to know more:
http://www.myfitnesspal.com/blog/BerryH/view/20-things-i-wish-i-d-known-about-running-when-i-started-103936

Shin pain is very, very normal for beginners! Try to avoid an exaggerated heel landing, and to strengthen you shins kick off your shoes and trace the letters of the alphabet with your toes.

Good luck! :flowerforyou:

frgprnzcss · February 2012

First, be proud of yourself for getting up and doing something!!! I agree with the advice given. I would really recommend going to a running store and being outfitted for shoes that you only wear when jogging/running. You'd be surprised how much that will help. Don't get discouraged. If you walk more than run, do that for a while, and you'll see that you'll pace and stamina will improve. Great job!

hugthefish · February 2012

Thanks for the encouragement everyone! This makes me feel a lot better!

tabinmaine · February 2012

Take two days off and make sure you are fueled up well over those days, you will be so impressed with your run on Sunday I promise. !!

ckdub428 · February 2012

I had a GREAT run on Saturday. Pushed myself really hard, then on Tuesday I had a horrible run. My running friends told me that running is up and down like that sometimes and that I probably pushed too hard on Saturday.

Hang in there. For your shins. Write the ABC's with your toes pointed. Helps me!

sfh0wrd · February 2012

I'm a relatively new runner too, and the one piece of advice I've heard that have actually helped me with my shins is to shorten your stride a bit. I used to have the worst shin splints, and now they are a very rare thing.

NeuroticVirgo · February 2012

I agree with the rest suggestions. I'm doing C25K (Couch to 5K) which has a similar concept. When I don't sleep enough, have just eaten, or haven't eaten for a few hours, been active all day beforehand...all these factors make a difference when it comes to my run. Some days I will just blow it out of the water, others I can barely even complete the full 30 minutes before feeling like I'm going to puke and wanting to go back home. So maybe just take a look at the circumstances that day, and keep at it :flowerforyou:

Shanphichloe · February 2012

Welcome to the wonderful world of Running!

I have been running for years and I love it! What I recommend is don't rush into it! Your skeletomuscular system needs to get used to the constant pounding that comes with running. Meaning, all your bones, ligaments, muscles and tendons need time to adjust. So follow the program, but rest days are very important! So is stretching at the end. I don't stretch beforehand (because I don't believe in stretching cold muscles) but I warm up with a few minute walk and some static stretches after walking.

Secondly, you need proper shoes. Getting fitted properly for shoes is the base of staying injury free in running. Get your gait assessed and buy proper shoes.

Thirdly, enjoy running and good luck!

AZKristi · February 2012

I am a new runner as well and I have had similar experiences. I have to make sure I'm drinking plenty of water on running days and I should start out well hydrated BEFORE my run. My daily goal is about 100 oz of water. I don't honestly make it there very often, but I usually get close. I find that if I'm slacking on water my runs are wayy less fun and I tend to get cramps.

I'm not exactly sure how to explain this, but I've been trying to pay attention to my running technique so as to not develop bad habits. I got the following info from RunnersWorld.com:

"To run well, you need to push off the ground with maximum force. With each step, your foot should hit the ground lightly--landing between your heel and midfoot--then quickly roll forward. Keep your ankle flexed as your foot rolls forward to create more force for push-off. As you roll onto your toes, try to spring off the ground. You should feel your calf muscles propelling you forward on each step. Your feet should not slap loudly as they hit the ground. Good running is springy and quiet."
http://www.runnersworld.com/article/0,7120,s6-238-267-268-8210-0,00.html

When I first started running, I think I was overemphasizing the "push-off" and flexing my feet a bit too much. This led to muscle soreness in the front of my lower leg (tibialis anterior muscle). I've reduced the emphasis on this part of my stride and I always stretch this muscle at the end of a run.

gordon53 · February 2012

three runs this week, two 5K and one 6K. First , Monday, 5, I could have run all day and was fast (for me!). 2nd, Wednesday, after a day doing core strength in between days running, I struggled and was five minutes slower, so day off yesterday. Today, 6 and somewhere in between. However, I've tweaked a muscle in my foot, so another day off tomorrow!

When I started, I was exactly the same as you. I've now got a couple of 10Ks under my belt, and am on my third pair of specialist fitted shoes. I'd recommend you do that too. A good running shop will put you on a treadmill and video you to show your gait. They will then fit you properly with shoes to suit your foot and running profile. I over pronate, and once I got proper shoes, made such a difference. Might help with your shin problem to get expert assistance?

It's not just about weight loss, although that's a real win, but it's about fun as well, so don't be put off. Best bit of advice I got, apart from the shoes, was that rest is as important as running to let your body heal any tweaks that happen during the run.

Hope this helps.

Enjoy!

LilRedRooster · February 2012

Every runner has great days, and then they have days where they feel like they're running through molasses, and everything hurts. You shouldn't chronically hurt over weeks at a time, but if you have trouble getting through a run for a day now and then, don't worry about it too much, or let it get you down. Just listen to your body's cues, and follow the pace. But make sure that you keep running form, holding your body upright and keeping your footfall in mind, otherwise you could develop bad habits that lead to injury.

zibbity · February 2012

Great topic! Thanks for posting this! You are doing amazing, btw! Keep it up!

I too am a beginning runner but have had some issues if anyone can answer a couple of questions for me also...

I started running right after Thanksgiving. Right now, I can run a mile and a quarter non stop at 5mph (yay!), but I haven't been able to be consistent with that. I seem to have more bad runs than good ones. I really want to try to get to were I can run two miles without stopping, but it seems that I will never get there if I can't even continuously run the mile and a quarter. Most times I can run for five or ten minutes, but have to stop. I don't understand why this is happening.

Has anyone else experienced this in the beginning?

NoExcuseTina · February 2012

It happens to all of us...keep running!

BerryH · February 2012

Two things could be at work - first up it's the "toxic 10" where your body moves to use different fuel. See my link above for more info. Push through and it gets better afterwards, I promise!

Second is you need to break it up like you did when you started. If you can run 10 minutes, you've got that sorted! Do that, walk two minutes or until you get your breath back, run another 10 minutes, walk break, run five and bingo, you've run two miles! Next time run 12, walk break, run 12.

If you want a more structured programme, look at C25K:
http://www.coolrunning.com/engine/2/2_3/181.shtml

You could jump in at week 5 or 6.

SueInAz · February 2012

So many questions... let's start with:

1. How often are you running? Hopefully not more than every other day.

2. Why do you have to stop? Do you just feel tired? Are you out of breath?

scs143 · February 2012

This! Not all runs are great. So much goes into it- mental state, sleep, rest, the last time you ate, stress etc... Everyone has a bad day where you are dragging *kitten* and every step hurts or feels like you are trying to move a mountain. Just take a rest day or two and put it behind you!

Chagama · February 2012

I've been running for years, and there is a lot of variability from day to day. I've had days where I've done much better than I had any reason to expect. And I've had days that were much worse than I every would have expected. I chalk it up to there being so many variables in our life: stress at work, stress from kids/home, amount of sleep, quality of sleep, recent eating, recent exercise and rest, etc. Just keep working and look for improvements over time, they will be there.

zibbity · February 2012

1. Well, I run/ walk for 30 minutes nearly 5-6 days a week (on a treadmill) before I move on to other cardio routines. Should I keep the running to every other day?

2. I stop because I get tired more so than out of breath. My calves start tensing up. I really think a big chunk of it is the shoes I have. They are a cheapy version of those rounded bottom ones. I bought them before I started running and really would like a better shoe since I've become more serious about running and fitness in general.

zibbity · February 2012

I am about to sink my teeth into the tip link you posted. Thank you for this!!

jskaggs1971 · February 2012

Lose the shoes. They aren't helping you run.

OP, just keep it up. There are good runs and bad ones. You're doing fine.

SueInAz · February 2012

1. If you're in pain, then yes, I'd keep the impact stuff to every other day. See if that helps.
2. Please don't run in "toner" shoes. One, companies that make them are getting sued because they don't do what they say they will and two, you're putting a lot of strain on your ankles and knees to try and keep you balanced since they aren't flat. I know someone who did aerobics in them and end ending up spraining her ankle really badly. You're better off running in cheap tennis shoes than those things. Your best bet is to find a dedicated running store and go get fitted by them for a pair of shoes that fits your running style and foot shape.

CallmeSbo · February 2012

Thank you for this blog.

zibbity · February 2012

Thanks for the tip. Yeah, I didn't really feel right the first time I put those things on. It just felt...off. I'll probably just invest in a better shoe.

Any of you long time runners have a shoe or brand you swear by? I'm still going to go into a store and speak to someone about what would work best for me, but I'm curious as to what you guys are using or have used.

SueInAz · February 2012

Everyone has a favorite brand, I'm sure, but our feet are all different. Let the sales people at the running store check your gait and foot shape and recommend a few brands.

That said, Brooks and Mizunos run a bit small so don't be surprised if you're wearing a much bigger "size" that you'd think you would if you end up with a pair of either. I normally wear a size 7 in tennis shoes but my Mizunos are a size 9.

New runner had a bad day

Replies

Categories