...I would like to do it if it didn't hurt!
Why do my feet hurt when I run? Why do my quads cramp up? Why do my calves ache? Is this normal? I stretch before I go out...
I feel like this is a stupid question, but am I doing something wrong???
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...I would like to do it if it didn't hurt!
Why do my feet hurt when I run? Why do my quads cramp up? Why do my calves ache? Is this normal? I stretch before I go out...
I feel like this is a stupid question, but am I doing something wrong???
I hate running too! But, it just takes a while for all those aches and pains to go away. Running is hard on the body. Try running on softer dirt that helps me when I start out running after not running. Go slow, don't up any mileage too fast; if you feel like you need to walk/run do so until your body can sustain the impact and new use of muscles.
I would run trails if there were some near my house. I am a former marathon runner, but the hard surface of the road just kills me now.
Thanks for the tips...
How long should it take for the aches and pains to go away. The first run or two feels ok, and then I start to hurt a few days in. I think I just wasn't born to be a runner...
I currently run on a treadmill in my living room. It's too hot here in the summer to run outside and by the time it cools off enough to run, it's already dark. I am hoping that as we get closer to fall, it will be easier for me to run outside...
BeccaB,
Where in MI are you at? I grew up outside of Detroit and my parents are in Rochester Hills.
Andrea
It can take your body up to 1-2 years to get adjusted to running.
Also, I suggest you go to a runner's specific store and get fitted for shoes. This really makes a big difference. I used to run with Adidas running shoes that I bought just like that because they looked cute. But I got terrible aches and pains in my knees and shins from them. Turns out, they were the wrong shoes for me! My Asics definitely make a difference.
Also be aware that as you increase your mileage, you may still feel aches and pains and get overuse injuries. Just make sure to keep strength training and also do cross training, and not just running alone.
When I start running, every year (I usually stop almost completely in the summer), there is a 1-2 week adaptation period when I just feel like my legs are lead. I need to walk around a lot, so it sure feels awful. But it goes away, and it doesn't feel that bad when I run.
+ 1 on getting good shoes that fit at a proper running store.
Depending on where you live it can be great to run outside. Make sure you wear proper reflective gear though, and know where you're going. Be extra careful for cars: drivers will not be expecting you there, even if you're glow-in-the-dark visible.
I have heard some coaches recommend AGAINST stretching before running, but haven't done the research. I never do it. I'm just careful to start slowly. Starting with a fast-walking warm up definitely helps, and walking 1 minute every so many minutes (like 1 for 5, or 1 for 10, progressively increasing running time) will also make it easier on your body. It's not "forbidden" to walk!
Good luck.
I am a certified (National Academy of Sports Medicine) personal trainer...and so hereby saying, DON'T STRETCH COLD MUSCLES!!! Warm up a bit (walk or slow run), move about, THEN stretch.
I am a hideous runner. I do run, and am sort of half thinking of trying to do a half marathon, just to see if I can. But I am awful. I put my ipod on and try to think of better things. The first mile is usually terrible, then I get into my stride (awkward as it is) and then I find myself having to slow down so I don't burn out. Blech.
Right now I am in MTB mode. I will stay in it until the weather gets too bad to do it consistently. I will run over the winter, then start on the road bike again in the spring.
yes, get fitted for proper shoes. Go to a running-specific store if possible. Is there a Running Room around where you are? I'd recommend signing up for a running clinic. When I started running (wow, almost 15 years ago now!) I joined clinics and I found them very helpful - both for the coaching and the camaraderie.
+1 on proper fitting shoes. (But note that many people have to make some compromises when they fit shoes. For myself, I've just radically rearranged my idea of what compromises are appropriate, which shoes "fit" and which "don't.")
Here's a warmup routine Wahine posted back in the spring that's been really helpful for me. Before that, I like to do the "body looseners" recommended in the Chi Running program.
+1 on not stretching cold muscles. Actually, I was taught that even after a warmup, there's no benefit to stretching before a workout. Definitely stretch afterward - calves, hamstrings, quads, adductors at a minimum.
There's pain and there's pain. Some muscle soreness is to be expected any time you're adding or increasing activity. Cramps are common, but not what I'd call "normal," especially if you're getting them frequently - there are LOTS of things that can cause them - form, nutrition, hydration, improperly fitting shoes, etc. Joint pain, or pain the next day in your arches, heels or Achilles tendons, means that something's wrong. Attending a running clinic, joining a Chi Running group or another running club are possible ways to figure out how you can run pain-free.
You should check your shoes. Are they meant for running? If you're shoes are too old, the rubber could have hardened. You need to replace your shoes. It could also be due to your gait or the arch in your foot. Or an old foot injury. If you intend to run a lot more, I suggest you to see a doctor specializing in sports injuries. :)Quote:
Originally Posted by ASammy1
...and don't forget to stretch TFL in addition to those!!Quote:
Originally Posted by OakLeaf
Quote:
Originally Posted by ASammy1
I have been running/doing triathlons since 2005... and I sit here today, in pain from a run I did last night. :)
For me, it's never gone away. It's just an ongoing torture fest. I just refuse to let it win. I WILL BEAT IT! HA!
I have this weird lower leg pain that comes and goes. I went to a running coach for 6 months and stopped running in hopes of fixing my pain. I fixed one pain but acquired a new one.
Eh, that's just how it goes. I suffer through it and keep moving forward.
I also found that it's less painful if I do a walk/run combo. I will do a 3 minute walk/2 minute run combo. That helped a lot with my marathon training.
boy. Talk about a lot of conflicting information! stretch, don't stretch.
It hurts so bad so run slow. Remember when you were a kid? running didn't hurt, it was fun. We're just out of shape.
And then there's the shoe thing. Nike did research and discovered the harder they worked on running shoes, the more injuries were to be had. Not sure "good" running shoes is the answer anyway.
I don't think i'll ever run - honestly, does it ever stop being a painfest? can running be fun like cycling??
Eh, not exactly.
When I was a kid I used to tape cotton balls into the arches of my soccer cleats to relieve the pain.
Running is just as much fun as cycling, sometimes more. Sure at any given moment, lying on the couch hurts less. Sure if you're doing anything with poor form or poorly fitting equipment it's going to hurt (see all the threads about knee and crotch trouble among cyclists). Sure if you don't take care of your fascia it's going to give you trouble.
Running has a bad reputation among some people right now because in the boom of the 70s, a lot of people just went out with poorly fitting shoes, poor running form, and never took care of their connective tissue, and now they're paying for it. In 20 years I think there are going to be the same crop of people with bad knees, damaged nerves and blood vessels in their crotches, and severe osteoporosis, and they're going to be going on and on about how cycling is "bad for you."
I think there is pretty much a consensus these days that stretching BEFORE exercise is not a great thing to do. Sure, there will always be a few people who disagree but overall I think that principle is now well established among PT, trainers, etc.
The "run slowly" advice has to do with building a running base, not with pain. It's part of building endurance, that's all.
When we were kids, we weren't running 3, 6, 13, 26 miles. We ran in short bursts. Totally different.
And there are plenty of complaints about pain during cycling--knee, butt, crotch, etc.
Running actually can be fun. I've seen good, experienced runners on the BG running with complete and total joy, and it's a delight to see. And if you approach it with some care, it can certainly make you stronger.
Or do I think that they are the world's widest feet? I have pretty big bunions, and they cannot be operated because I have arthritis in the big toe. So I have a course of conservative treatment: night splints, physiotherapy, excercises to do at home. I asked my physiotherapist yesterday if it was a bad idea for me to run (I ran years ago A LOT, but my knee started giving me trouble so I eventually gave it up).
He surprised me. He said it was fine if done in moderation (walk 10 minutes, run ten minutes, etc.) Since running shoes are normally more flexible (not as rigid, say, as a hiking shoe), it allows the toes to flex and it gets the lubrication flowing between the toe joints, so it is a good thing for my issue. And because I am doing all of these strengthening exercises for my feet (which start at the butt and work its way down) I should not have the same knee problems.
I do need to find good wide toe box. I hear that New Balance is good for that kind of shoe. Shoe shopping today!
Sorry the above was not meant as a reply but a separate post...
I'm of the mentality that running should cause a little physical discomfort. If every run/ride is strictly comfortable, you're probably not working hard enough, and aren't testing your personal limits and increasing your stamina. That being said, there is a fine line between discomfort and true pain. True pain and repetitive stress/wear are what lead to injuries, which are obviously not desirous.
The key to avoiding injuries is following a regimen that is right for you, and benefits your goals and objectives. Are you running for your own enjoyment and to enhance your fitness, or are you running to race? If the former applies, your regimen does not have to be quite as structured as a training regimen. Start out running one mile. Two days later, run 1.5-2. And so on. Your body will gradually adapt to the high-impact activity; it's amazingly smart in that way!
If you're interested in racing, there are some great training plans (for both beginning and seasoned runners) to be found. I'd recommend checking out the Runner's World website, or coolrunning.com.
Also, I strongly encourage you to go to a running-specific store (or another trusted place) to buy the running shoes that really serve you best. I am hopelessly devoted to Fleet Feet; in my experience, the salespeople have been incredibly thorough, have analyzed my gait, and have listened to and addressed any of my concerns and questions. For over a year, I was plagued by IT Band pain. I had been reordering the same shoe that I'd worn for years, but it was no longer the right fit for me. Getting the proper shoes for me (combined with yoga, but that's another story) made all the difference in the world.
Lastly, I think it is important to remember that to be a runner does NOT mean that you have to do it every day. Cross training is wonderful. Running 3-4 times/week, coupled with cycling and yoga, is the most ideal set-up for me: I avoid injuries and exercise all muscle groups.
Good luck to you--stay with it, and have fun!
Just wanted to chime in and say that the first summer I ran (probably 3x/week), I was sore getting out of bed every morning. It's like my joints/etc. just had to get accustomed to it. Didn't run for six months due to pregnancy - started again, and no pain. It's a big adjustment for the body.
I'd say expect some soreness for quite a while...but I'm not a doctor! :)