HELP! just starting running and having MAJOR issues!

hi. okay. i'm only 28 and just took up running (haven't done it in 5 years) and after only 1 week, i'm in so much pain that i have had to stop.  i started my routine doing 1 minute of running with 90 seconds of walking, and then alternating for 2 miles.

here are the issues i'm having:

sore knees to where it feels like they are going to go out on me while i walk

pain and tightening in the (back/outside) of the ankle

pain and tightening in the inside arch of my feet.

If you know anything about these symptoms..please let me know.  Any advise is welcome.

Thanks!

First guess - you're not wearing the right shoes.

Second guess - you aren't warming up before you start running (that's not static stretching, but actually warming up (loosening) your muscles.

Are you following a plan, like Couch to 5k (C25K)? If not, that might help.

Original Post by amethystgirl:

First guess - you're not wearing the right shoes.

Second guess - you aren't warming up before you start running (that's not static stretching, but actually warming up (loosening) your muscles.

Are you following a plan, like Couch to 5k (C25K)? If not, that might help.

My thoughts exactly!  My first guess was amethyst's guess..it was immediately the first thing that popped into my head.

I suggest going to a running store and having them help you find the ideal shoe for you.  Good luck!

Are you running on dirt or asphalt? New shoes? Flat feet? High arch? I was 30 when I took up running again and had the knees and the bottoms of my feet give out just like you said. I was told by my doctor that I should be running on dirt, he would prefer grass for my knees, this helped my knees. The feet were a different story, he blamed my shoes, the shoes were about a year old so I went a bought new ones, still no change, I asked a friend who runs often and she suggested the Birkenstock inserts. These seemed to help, but I was still having trouble. I ended up doing ankle and feet exercises every day, and had to change my running technique. My toe was to far off the ground when my heel was hitting which was causing my ankle, feet, and knees to be at extremes of range of motion at foot landing. Believe it or not this worked

Yikes! As other's have pointed out, sounds as if you are wearing the wrong shoes!! Have your feet evaluated [arch - whether it's flat or high/ whether you over-pronate, etc] and purchase the correct shoes! Your symptoms totally sound like a poor fit problem. 

I am a personal trainer and tell all my clients that are new to running to ALWAYS start off WALKING -alternating speed and incline - if on treadmill.  I would not even think of having them begin to run - which would be the next step and in intervals - until after one month. 

Remember to WARM up then stop and stretch. NEVER stretch before you warm up.  After stretch, go back to your vigorous walk. 

And, have fun!

totally agree with everything about the shoes, but one other thing stuck me; you said your knees hurt when you're walking?  not when running?  i sometimes have this; i have a tendency to lock my knees when i walk, but not when i run, and i can easily hyper-extend them if i'm not careful.  as long as i pay attention to my form and don't lock my knees, it's not a problem.  also, i'm more likely to do it when i'm tired, so if i take walk breaks while running, and after running when i'm cooling down, i have to be especially careful.

weight may be a problem. idk how much u weigh, but if ur heavy, running is the worst thing for your joints. Of course it can be the shoes like everyone says or both.

Like others have mentioned it's probably your footwear, but also it could be your running style.  Some people lean too far forward put extra stress on their shins, others lean too far back.

Proper running trainers are expensive but a very good investment.  Specialists shops get you to try a pair, and ask you to run on a treadmill or down the street and they'll look at your running stride and how your feet strike the ground.

Shoes are so important - like everyone else said.  Be sure to get them from a RUNNING store where an expert can fit them to your needs AND like littlesimon said (I didn't even plan that), you can usually test them out for a few days. They will be more expensive, but definitely worth it.  It's cheaper than a gym membership and it's your only "equipment".

hi everyone, thanks for all of your replies. i'm glad to hear that it's probably something as simple as running style, or my shoes.  i am going to try and find a running shoe place near by and see what i find out.  one more quick question though.. how long do you think i should go before i try to start running again??  i tried yesterday and i can't even seem to pick my feet up all the way off the ground.

Don't start running until 1. You get proper running shoes and 2. you spend at least a month of walking then walking-jogging intervals. 

What works for me;

A good warm up

Then an excellent stretch routine (stretching the thighs, backs of legs, and butt)

A cool down

Then an excellent stretch routine (stretching the thighs, backs of legs, and butt)

I also slowly add intensity over time so my body has time to make the adjustments and work on my form. So far *crosses fingers for luck* I haven't injured myself and have worked up to a 3.5 mile run. 

And yes, good shoes.

As far as when to run again, I'd wait until your legs feel okay. Continue walking, but if the soreness isn't just in the muscle, you may have other minor injuries that will need to heal up.

I developed tendonitis in both my knees a few summers ago. I'm not sure if it was from a running technique or muscles being out of whack, but I definitely know that I started trying to run too quick, and too much after taking a long break (6 months).

I've never really been a runner, but have been able to run in the past pain free. Try doing 'hills" on a treadmill (if you have access to one) walking at 3.5-4.0 mph, either using a built in pre-set program, or slowly but evenly increasing the slope manually. This gets your heartrate up, helps you build leg muscles, and like the others have said, after some time doing this, you could try running again. But if you start to have pain, stop! I thought I could run through my pain and ended up missing a few days of work because I just couldn't put pressure on my knees.

Good luck, hopefully it's just the shoes and stretching that will take care of the problem!!