Running Fail?

I'm wanting to start running. I've been trying to walk and jog in intervals. It doesn't seem to matter what I try whether I stretch or not. Just jogging for a few minutes gives me a bad cramps in my calves and feet and they hurt for days. I don't feel like I'm pushing myself very hard. I find too that after I jog for only ten minutes, my calves hurt when I just go back to a brisk walk. Part of it might simply be that I have to run on either the footpath or road for much of my 5km route.

I'm really keen to start doing some more intense cardio, because going to the gym to use the eliptical (which I prefer) isn't an efficient use of my time or money. Maybe I should just buy a bicycle. :/

Does anyone have any suggestions that might be of assistance to me?

First bit of advice... Go easy on yourself! :)

So this is what worked for me.  I didn't have problems with my calves, but with my shins.

For the first week, do 2 minutes walking, 1 minute running for 20 minutes.  Do that 3x a week.

The next week, do 1 minute walking, 1 minute running for 20 minutes, 3x a week.  This will likely be close to 3k in length.

The third week is 1 minute walking, 2 minutes running for 20 minutes, 3x a week.  Next week is 1 minute walking, 3 minutes running.  And so on.  Till you get to 1 minute walking, 10 minutes running.  You can crank it up to 25 or 30 minutes at some point when you're comfortable with it.

The point is that your body needs time to adjust to what you're asking it to do.  Going at it more gradually will allow it to adjust.  You can try speeding up the jumps a bit if you want, but I would jump up at most 2 minutes per week (instead of 1), and I'd still do it for the 3 runs in a week.  Also, make sure to take a day off in between runs.

You do have properly fitted shoes, right?  Ones that someone actually watched you run, and determined what shoes would be best for your gait?  And you're stretching after your runs?

Clint

I went and got some properly fitted shoes and they're good, but I still get cramps in my left foot because it rolls in. Using inserts actually make it worse not better, so I gave up on worrying about it.

I know that you're supposed to take breaks, but if I'm taking a break, can I still walk on the break day? I like to exercise 5 to 6 days a week. If I miss too much, I notice that I get really cranky and irritable.

I am stretching after my runs a little bit. I'm doing what stretches I know to do, which is mostly lower leg stretches that I've learned from doing very basic tai chi. I've never received good information on stretching, even when I was joined to a gym and had a personal trainer. Can you point me in the direction of some sources of videos about running that cover the correct stretches and correct form for those stretches?

Check out these stretches from YouTube:

http://www.youtube.com/user/EverestTherapeuti cs

I have no affiliation with them, but a quick glance through them seems to cover the basics.  They seem properly done, and show good form.

As far as taking breaks, yeah, I think walking is ok.  I wouldn't try to push hard on the walks, but use it to keep your legs lose and burn some calories.  You can also try other cross training, like swimming, an elliptical, stationary bike, or strength training.  Of course, most of those might require a gym membership, and you indicate that you used to have one.

Your comments about the properly fitted shoes getting worse with with inserts matches with what my running clinic instructors told me.  Properly fitted shoes try to help keep your gait straight, and the inserts can try to do the same.  Combine them together, though, and it's like wearing glasses with your contact lenses.  Too much of a good thing. :)  Of course, some people think we should be running barefoot... I'm not one of them though, although you're welcome to try that if you like.

Just to warn you... I'm a fairly new runner too.  I switched from being a sedentary couch/computer geek back in March.  In June, I took my Learn To Run clinic at a local running equipment store back in preparation for a sprint triathlon.  Ended up doing a 5k race about the same time.  After that clinic, I took a "10k clinic", to prepare me for running a 10k race.  So I'm not an expert runner by any stretch (tee hee!), but I've been through some of your pain.  I was in decent cardio shape prior to starting to run, but my shins just wouldn't let me make the transition.  The clinic (using the program I gave you), help me to prepare for my races.

Good luck, and if there's anything else I can try to help with, let me know!

Clint

Judging from the picture of you, your weight may be putting a lot of stress on your legs. I recommend staying with only brisk walking and no running until you drop a few pounds and lessen the stress on the legs.

I weigh 150lbs, are you saying I'm too fat to run? :/

I'm going to throw in my $0.02 (Canadian, but we're almost at par, so there)...

Regardless of where you're starting from, you have to pay attention to your body and what it's trying to tell you.  Maybe it would be easier if we weighed less when we started, but you have to start somewhere.  And even someone who's lighter could just as easily have some knee or joint issues that they weren't aware of, and that could cause them grief as well.

So I'm saying go slow, and pay attention when your body says it needs an extra rest day or an extra week at a particular training point.  Be in this for the long run (tee hee again), not a short term.  You're better off being cautious instead of aggressive when building up, but that doesn't mean not doing it.

FWIW, when I took my learn to run clinic, the group leader was a slim, fit 45 (I'm guessing) year old lady.  Bouncy cheerleader type.  Her two assistants were kind of the opposite from that.  I'm not going to try to guess their weights, but they were definately not in a healthy BMI range and I'd strongly suspect they outweighed me by a sizeable margin (I'm 165).  They had absolutely no trouble leading us through the training programs, and had done a range of races from 5k to half marathons.  In fact, I think they made it to more of the clinic runs than the leader did.  BTW, they kicked my butt at the beginning in particular, even though I thought I was in decent cardio shape.

Clint

Ava,

Don't get discouraged, you're not too heavy to run. Like already said, you just need to listen to your body and be careful about how much you do. That has nothing to do with weight though, it would be the same for anyone when they're starting out.

I'd suggest you rather do something like swimming or cycling on your "resting" days, walking and running uses somewhat of the same muscles so it would be good to change it up a bit inbetween running. Or doing strength training instead of cardio would also be good.

I would also suggest trying to do some stretching before your runs. Just some gentle dynamic stretches, even static ones will be okay if you don't hold them too long. Maybe do like 10-15 seconds on each muscle.

Hope you get on okay - I know how frustrating it can be when your body starts hurting and all you want to do is exercise.

No, I'm not saying that you are too fat to run. I've been outrun by many people who do not look like runners at first glance. I'm just saying your leg muscles and tendon are not conditioned to run yet. Give your body a little bit of time and it will adjust.

I had a lot of trouble starting to run so I gave up, I got a bit fitter doing other things (walking dancing and the elliptical at the gym) and then I wanted to get some new trainers and they made me run on a treadmill... suddenly running wasn't as bad.

So, I'm pretty much in the same boat as you, Ava. I'm a 31 year old man with a fairly unhealthy BMI of 30. I've been going at it for a bit over a month and can do 6 minutes running, 2 minutes walking, on and off for 45 minutes.

My heart and lungs are not really a problem, but my legs are still out of shape. From around minute 8 to minute 30 of my workout, the outside-front of my calves feel like they are going to rip apart. After about a half hour or so the pain dies down for some reason, not sure why.

Anyway, with the help of people on this site I figured out that it was my dorsiflexor muscles. Sometimes the pain is so nasty I have to stop and gently roll my ankle inward to stretch it out. So basically my leg muscles just need to get stronger in order to keep up with my cardiopulmonary whatchamicallit.

Also, I have a question of my own (Clint): Near the end of my work out, the toes on my left foot start to go a little numb. The only thing I am worried about it not being able to feel the ground and possibly twisting an ankle as a result. What gives?

Original Post by logboy:

Also, I have a question of my own (Clint): Near the end of my work out, the toes on my left foot start to go a little numb. The only thing I am worried about it not being able to feel the ground and possibly twisting an ankle as a result. What gives?

Me too! I thought it was just some me-weirdness (plenty where that came from).

Ava: Keep trying! It will get better. Pain is your body communicating with you. Listen to it, and adjust the workout til you find what works!

My left foot goes numb on long runs too! I have just recently gotten to the point where I can run 4+ miles (that's long for me). I think it's because my body just isn't used to working out for so long continuously, but I'm going to monitor it to see if it changes.

Ava, 150 lbs is NOT too fat to run! That's what I weigh. Obviously if you can do it, you can do it. Weight doesn't necessarily have anything to do with ability.

A year ago, when I started running (at 155 lbs) I got really bad shin splints. I was pushing too hard, for one thing, and I didn't have sufficient calf muscles to keep me going. Someone on here (I can't remember who) recommended simple calf raises to strengthen them. Stand with your feet hip-width apart, point your toes inward, and go up and down for several reps. Can you only do 5? That's perfectly okay. Can you do 20? Great. Whatever you can do will help. Take a break, shake out your muscles, walk around for a minute, then go back and point your toes outward. Do a few more reps. When I do this I really feel a burn in my calves.

Hopefully this will help!

I have read that a woman that weighs 150 pounds and over should buy shoes that are motion control.  I have a normal arch so I bought a stability shoe.  I weigh 170 (I am 5'11") What is the opinion on this?  I currently run in  Asics 1140. I am a beginner that runs 3 minutes, walks 1 min for 30-40 minutes three times a week. I don't have any problems at all, but want to get new shoes in a couple months and wonder if I should consider motion control because of my weight. Thanks.  (sorry if I should have asked this in my own tread)

Logboy, sorry, never had that issue! :)  But you're not alone.  A quick google for "running foot numb" turns up more threads like:

http://www.runnersworld.co.uk/forum/forummess ages.asp?UTN=6979

I'd give some of these things a try.

As far as the shin pains go, are you trying the toe-tapping exercise I've posted before?  Back against the wall, feet about 18" in front of you.  Lift your toes and tap them up and down on the ground, 30x quickly, 30x slowly.  Do that every day.  It will help build up those dorsiflexor muscles.  That's what seemed to get me over my running hump.  When I did it, I could feel the same burn as when I was running, so I knew I was hitting the right muscles.  And it let me work those muscles without doing the whole "run" thing.  Heck, you can fit it in while your standing there waiting for a bus!

And for those of you who started a little heavier for running, it very well might not be your weight that makes it difficult to start... It's just the impact/stress of running, and a lot of people go through it (so you can to).  I started running after I had already lost a good chunk of my weight (from 207 down to 180, with a BMI of about 24), and it STILL took me almost 2 months before I was able to run a 5k continuously.  Keep in mind that I'm 42, though, and I would suspect age plays a role in how quickly you can ramp up. 

Clint

Original Post by ava_callahan:

I went and got some properly fitted shoes and they're good, but I still get cramps in my left foot because it rolls in. Using inserts actually make it worse not better, so I gave up on worrying about it.

I think you should worry about it.  Take your shoes to a running store and have them watch you run/walk, then try what they suggest.  If your foot is rolling while you run, you're setting yourself up for big problems down the road.

Edit:  I weigh more than you and I run.  Start slow like Clint says.  You'll progress faster than you think.