Beginning to Run Thread

[hebe]

I'm very happy to see this thead! I'm on week 4 of the nhs version of c25k (UK healthcare). I'm running sometime on road, sometime off road. Absolutely loving it, though trying to take it easy as I have thyroid issues. I'm not having breathing or aching issues, but I do keep an eye on my heart rate as asthma inhaler plus thyroid tend to raise my heart rate fairly fast. I would love to get to the point of running 3-5k a couple of times a week. I have noticed that it's giving me nice strong leg muscles for cycling, which is a bonus.

[TrekDianna]

I used to run quite a lot during my time in the Army (no surprise) but when I got out I vowed not to run again. For some reason, after 15 years, I decided that I missed it so I am starting over again. I view myself as a beginner. I used the C25K and then went to the 13.1 trainer -- we'll see what happens.

[Catrin]

The only real problem I seem to have is with my left heel cord, where the tendon goes over the calcaneus. I suspect it is an issue of seriously tacked down soft tissue that doesn't allow the tendon to slide properly and I am working on that. Some days I notice this less than others - has anyone had a problem with this and found a way to deal with it?

I've a late morning to the office tomorrow, so will likely go for a bit of a trail run/walk before. I've become a wimp and won't ride unless it is at least 65 and it is supposed to be colder than that in the morning. In AUGUST!!!

[Catrin]

I gave my heels and calves some tough love last night with a foam roller - and could certainly tell the difference afterwards. No running until I can go a couple of days with no heel-cord tightness. All I need is to put an already tight tendon under too heavy a load trying to trail run... The solution seems pretty obvious given the aftermath of my treatment last night! Tight calves (and shins) are also part of this, of course. Hamstrings and quads are fine and indeed my hammies are super-flexible

[OakLeaf]

has anyone had a problem with this and found a way to deal with it?

Chronic issue for me too.

Sounds like you've got the calf part covered, don't forget to release the fascia in your feet too. Roll them out on a spiky ball or spiky stick, or walk on pebbles. Hurts so good.

Strengthening is the other half of prevention. Nothing helps my Achilles like one-legged calf raises. Do them barefoot since the point is to use all the muscles of your feet and calves in good alignment. Use a light touch for balance - fingertips on a wall or a chair back. Progress to doing them no hands. Static stretching afterwards, again making sure to target as many of the muscles as you can. Here are some more foot exercises (don't forget to follow the link for the Phase 1 exercises too).

With your history of foot surgery, you might just be stuck with foot and ankle alignment issues. Something to ask your chiropractor about, I'd think.

[Catrin]

Oakleaf - thanks for your comments. I keep meaning to ask my chiro about that, but currently my shoulder has top billing and I forget I will check out the exercises on the link you provided.

The MobilityWOD website'Supple Leopard book has some good information on heel/calf work, and I also have Brian McKenzie's book on Crossfit Endurance (he focuses on Running/Cycling/Swimming mixed with Crossfit workouts. I think he has some foot work in that book as well. He also has some excellent videos online that address beginning running and trail running.

I know some appear to insist that trail running is more advanced than pavement running and it isn't the best way to start - but I just can't tolerate running on the pavement.

[OakLeaf]

I know some appear to insist that trail running is more advanced than pavement running and it isn't the best way to start - but I just can't tolerate running on the pavement.

Well, from the POV of someone who doesn't run trails at all but has an opinion on everything whether I know anything about it or not - I think it's an excellent place to start.

I think trail running IS more "advanced" than pavement, in the sense that it requires more balanced strength in all the stabilizer muscles that can get neglected running on pavement. So, if someone like me decided to up and run the same distance (or even the same duration) on trails that I do on pavement, I'd be almost sure to get an injury.

But if you start on trails, and start slow and easy as you're doing, you never develop those bad habits and muscle imbalances. You build all the muscles and reflexes together. I say go for it. But what do I know.