My legs are killing... running advice

AHarvey

AHarvey

AHarvey

Soldato
Joined
6 Mar 2008
Posts
10,085
Location
Stoke area
Hi all,

I was recently cycling a bit but it wasn't really doing anything for my fitness, as daft as that may sound so decided to start running.

I've been 4 times so far. My G1 phone has GPS and a app that tracks where you run, speeds, times etc and then uploads the info to google docs and google maps allowing you to track your progress.

I've been running between midnight and 3am, mainly because its deserted and I am still up at that time.

First time I ran I managed to do a route that was bang on a mile. It took me nearly 18 mins and I had to stop a lot because I just couldn't breathe (asthma and unfit :) ).

3rd run was 12.5 mins, 1 mile route with no stops. It felt good :)

4th run, started bumping up the distance a little and will do so over every run. However, I find that I can't run every day, in fact, this is the 3rd day since my 4th run and my shins are still hurting slightly.

I am obese at 5'10" and 120kg (19 stone) so it could just be the weight, some people have mentioned going to the local high school and running on their grass track but running in circles really doesn't appeal to me.

Anyone any advice? Am I running in correctly? I need to get back out there and run at least once every 2 days, if not every day.
 
Are you wearing fitted trainers? That's most likely to be your problem and a good thread to read is platypus' guide to running.
 
As above, get yourself fitted for trainers. Running on grass would probably be a good idea, strengthen your muscles and condition them for running.
 
I am running in a pair of cheap $11 trainers, so I guessed that may be the issue.

Muscle wise it isn't an issue, its actually the bone that causing the pain.

at least my lungs no longer feel like they are about to fall out :p
 
Given you've just started, trying to run eveyday has probably been your downfall. Run/walk 3 times a week max for a couple of months to get used to running. Don't expect miracles early on.

I doubt you've done anything other than annoy your body by trying too much too soon.
 
Yup, shin splints is the probable issue. I used to get them all the time when I started running. The only thing that helped me out was to do a proper stretch before AND after a run, do some googling to find out some good stretches. Also ensure you walk before you run, litterally. It helps warm up all the muscles before the main event. Do a five minute fast pace walk getting to the 'start' of your main run, then a warm down of the same magnitiude afterwards, followed finally with your stretching.

This is what I do typically:-

1. Stretches for 5 minutes.
2. Walk or for 5 minutes (or however long it takes to get 'warm').
3. Run/Jog
4. Walk for 5/10 minutes to cool down.
5. Stretch.

I'm by no means an expert in this, i've only been running a few months. Reading the thread on running mentioned above helps and as it states the best thing i've ever done is buy some proper running shoes for my style of running, after that i've never got shin splints again /crosses fingers.
 
For me the solution was to run barefoot.

Fixed me right up, no more shin pain, though you have to ease into it because if you've been wearing shoes forever your technique will suck and your calves will be half the size they should be :)

If you're wary of glass and other crap, google for Vibram Five Fingers, the KSO versions are the best and the fitting guide is spot on for the KSO's. If you can't stomach fingershoes (Which are awesome, did I mention that?) then look for "running flats", avoid anything with a chunky sole or an incline, as that will promote heelstriking and poor technique.
 
Running is a particularly high stress activity, especially when carrying a lot of weight.

Take it easier on the running and mix it up with other moderate exercise. Take it fairly easy at first, just jumping into intense exercise will lead to injury and a lay off (which won't help you get fitter.)

If it is shin splints, (get a proper doctor to diagnose this) then it's usually caused by overstriding, and you'll need to work on shortening your stride length. Give your state of fitness, I would guess it's just general muscle fatigue and not splints. If it persists though, you really should seek medical advice.
 
I would say if you are 18 stone and havent done much exercise then a mile is a lot of running.
If you can, I would advise swimming as it doesnt put (any?) stress on your legs

Well done though, i need to get running again but just cant be bothered at the moment
 
firstborn said:
Given you've just started, trying to run eveyday has probably been your downfall. Run/walk 3 times a week max for a couple of months to get used to running. Don't expect miracles early on.

I doubt you've done anything other than annoy your body by trying too much too soon.
Click to expand...

Agree with this. You need to start off slowly and build up from there. Its amazing how stiff and sore you can get by overdoing it when you start an exercise regime for the first time!
 
marl said:
Agree with this. You need to start off slowly and build up from there. Its amazing how stiff and sore you can get by overdoing it when you start an exercise regime for the first time!
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I thought a mile was starting off slowly! :D

Well, I am going to go home tonight and i'll go for a run on the local playing field using my phone to tell me how far i've gone although I imagine I'll find that difficult. I like a set route so I know how far i've got to go :)

Then, i'll try and find a local running shop and get them to fit me some trainers. Not too sure about the finger trainers though, they look a little odd and with my weight think I could do with proper cushioning :)

*goes off to read the running thread*
 
denyerec said:
For me the solution was to run barefoot.

Fixed me right up, no more shin pain, though you have to ease into it because if you've been wearing shoes forever your technique will suck and your calves will be half the size they should be :)

If you're wary of glass and other crap, google for Vibram Five Fingers, the KSO versions are the best and the fitting guide is spot on for the KSO's. If you can't stomach fingershoes (Which are awesome, did I mention that?) then look for "running flats", avoid anything with a chunky sole or an incline, as that will promote heelstriking and poor technique.
Click to expand...

I've heard very good things about these shoes; what're they like? I guess you have a pair? I saw some guy on the tube with them a while ago and they look very bizarre and I can't imagine walking around with them on and feeling comfortable.
 
Its probably most likely due to the weight you are carrying coupled with your body not being used to the exercise. Maybe try cycling longer distances or at a greater pace. You must have been taking it too easily if you didn't find it was doing anything for your fitness. Otherwise, you could try swimming because that won't put any strain on your bones.
 
Be careful about continously extending the time, or distance you're running. After the initial adaptation period you won't progress as quickly, and risk injury of overtraining by upping the pace and distance too much. An increase every week initially, and every 2 weeks after 6 - 8 weeks is fine :)

Congratulations on doing something about it by the way! :D

Ant :cool:
 
I tried the 5-fingers in London, they're full on awesome. However because I'm broke I'm ordering a pair through a mate who lives in the US, where they're ~ $70 instead of a billion pounds should you buy them here.
As I walk around barefoot almost all the time anyway, I don't give a monkeys about people looking at me for having funny footwear, I've been putting up with people staring at my feet already for years :) I just look forward to not having to wear shoes in winter when they finally arrive!
 
AHarvey said:
Not too sure about the finger trainers though, they look a little odd and with my weight think I could do with proper cushioning :)
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Ironically more cushioning leads to more impact damage, as your brain seeks biomechanical feedback from your soles, and you end up landing heavier. Simplest summary I can find is here: http://www.dailymail.co.uk/home/mos...-Are-expensive-running-shoes-waste-money.html , there's plenty of namedropping done in that article to get you googling for months :) It's never so much your weight, as how you apply the weight to the ground. Afterall, elephants don't complain of sore feet and walk for days at a time... ;)
 
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