Also, a question about muscle pain- in my right leg in the front I'm consistently having bad pains in it, around the spot where I've had shin splints before. But, it's not as sharp or intense as in the past- are these still shin splints or something else since it's only in one leg?
Thank you!
hmm... I don't know about the red feet, maybe your circulations cut off? ...maybe try smaller socks...
The muscle pain sounds like shin splints, try to run on grass or soft ground, and ice after each run, and do some "toe exercises"....although it could be something else.... if it gets any worse go to your doctor or get it seen.
Otherwise maybe just search the web a bit....
You should definitely be using your orthotics or some made for exercise when running; that may resolve the pain but even if not, running without them will lead to other problems. Sooner or later you'll have serious knee problems, for example, because you didn't have the proper mechanics when running, because you didn't correct for your flat feet.
As for the swelling, I think that is really normal, although you don't say how much. Everyone I know takes off their socks and shoes after running to let their hot, sweaty, red, swollen feet air out after a run! Nothing feels better than sticking them in cold water, too. Running creates a lot of friction, for one thing, not to mention all the internal stress on your body (which is good, in the long run, but makes us pant and sweat in the short term).
If the swelling is in specific spots, consider the shoes and orthotics again--too much pressure, etc. If it's generalized and subsides pretty quickly after raising your legs for a while, don't worrty too much about it. My feet hurt like heck after running, usually; they are taking a pounding. I give myself a foot massage and use cold water if it's really bad, but the pain usually goes within an hour or two, although I have some foot pain (because of my poor foot mechanics; falling arches) ALWAYS, no matter what shoes I wear or what orthotics I've used. I never wear heels, for example, and only Birkies provide me with noticeable relief--not complete relief, but better than any other shoe.
Good luck.
I definitely second the vote for using your orthotics - or at least some other very good orthotic like "Superfeet." I have flat feet (can't see a hint of arch on my left!) and Superfeet inserts cured my shin pain immediately when I got back on the workout wagon.
As for swollen feet - to some extent it's just the way it is with a high-impact sport like running. If it causes you a problem, elevate, and if it's still a problem add ice. If it's major swelling and/or causing you real pain it's probably worth mentioning to your doctor.
Running is often times a sport people jump right into, but it's high-impact and very difficult to do properly. Take your time, slowly (no more than 10%/week) add mileage, and you'll get where you're going!
I am a beginner runner as well, and you have to remember one big thing; learn to walk before you run. Take atleast 6 weeks and WALK. After 6-8 weeks do this :
Week 1: Walk 2min Run 2min - 5 times
Week 2: Walk 2min Run 3min- 5 times
Week 3: Walk 1min Run 4min- 5 times
Week 4: Walk 1min Run 5min- 5 times
Week 5: Walk 1min Run 6min- 5times
Week 6: Walk 2min Run 10min- 2times
after 6 weeks you should be able to run about 10mins straight no problems once you are comfortable doing 10 min increase your time by aleast 2 min (remember to walk for atleast 1 min in between.
I found a couple websites that help www.runnersworld.com and www.runningroom.com .
If you have a runningroom in your area go there, they are great for helping you get started.
I started doing the the 2 and 2 now I run for about 30min straight 4.5km or 3miles
Good Luck
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