Common Running injuries

Marathon Man

Marathon Man

New member
I love to run, but I'm a big guy (6'1", 310). A few years back I used to run 3 miles a day and lost a lot of weight, got down to around 200. So when I got back into working out a month ago, my natural thought was to run. I love setting new goals, new mile times, new distances, etc. It's also a very easy way to track progress on a treadmill and stay motivated.

Last week I upped the intensity trying to push for a new best mile, and despite the tightness in my front left leg (muscle by the shin), I kept running (AND HIT MY GOAL!). I tried to do another mile after some weights, but that muscle was so worn out I couldn't hardly bend my left foot up. I wasn't too worried, just a sore muscle.

Then I kept running every other day, and by the end of the week I noticed my left hip getting sore. My theory is that it was just a little hitch in my giddyup caused from the slight soreness in that first run.

Any common injuries a big guy like me should look out for. I'm going to hit the gym again after about four days off and want to keep running.

I ran about 15-20 miles a week the first three weeks with no problems. It was only when I upped the intensity that I got sore. Nothing major, but I know I can lose weight running and I just don't want to hurt my joints since I've never been this big before. I feel fine, but just being overly cautious I guess. I don't suspect any further problems if I stretch properly before and during a run if I feel tight. At the same time, I'm planning on doing a half-marathon in February so I'd like to keep with my program if I can.

Oh, and I'm 23 and feel I'm in decent shape for my weight.
 
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Preventative Measures

I am by no means an expert on running, but make sure that:

1. you are stretching before and after you run
2. you have a good, new pair of running shoes, and maybe a shock absorbing insole, if your joints are starting to bother you.
3. you go to see a physiotherapist if something bothers you for more than a week or two, or right away if something seriously affects your mobility.

I ignored what I thought were "harmless shin splints" for months and just pushed through them.... not a good idea. I ended up out of commission for 6 weeks with "tibial periostitis" in both shins. They still bother me when I run a lot, and I can't even run on concrete anymore, period, but I take much better care of my shins and calves now, and only run on indoor tracks and on grass. Keep up the good work!
 
Sorry to hear about the shin splints. I've heard they're quite painful. I've never really run on concrete, so I hope I can avoid that problem.

alphafemale said:
2. you have a good, new pair of running shoes, and maybe a shock absorbing insole, if your joints are starting to bother you.
Click to expand...

Any good websites I can order shoes from? Or insoles? And ways to tell what type of shoe to buy? I know they have specific types of shoes for the different ways your feet fall, but I don't think they have any stores in south central WI like that where I can get properly fitted. I got $11 Wal-Mart shoes now. :smilielol5:

Thanks for the advice. I think it was my stupid not stretching until after the first mile that did me in.
 
Zappos.com is a good one BUT...

Check out for a few others that offer discounts.

The forum there has a lot of great info on shoe types and all that jaz.

Good luck and happy running!
 
I personally would not order running shoes online - at least not until you've been fitted properly.

If you're REALLY going to run - like miles each day - then you need shoes that not only fit right but are tailored to how you run. A good sports shoe place will not only help you find shoes that fit, but will look at your stride and provide one that gives you proper support for your foot. For example, I have a tendency to pronate (i.e. run on the insides of my feet / arches) and so it's really important for me to have a shoe that is firmer on the inside and provides more arch support to stabilize my stride.

Once you have had your stride analyzed and have tried on some styles of shoe, it's a little easier to buy online. But for the first time, I'd absolutely skip the online purchase and go with an in person shopping.
 
I know you like running, but you may also consider limiting your running and doing some other kind of cardio to supplement it. Running is very hard on your body, especially when you're heavy. I say this because I thought running would be a good way to help lose weight - and now I've got torn cartilage in my knee that's never going to be as good as new. :/

Not trying to scare you! But if your body is giving you signs that its having trouble with running, you may want to back off a bit and only do half running, half something else until you come down in weight.

Also - everything I've heard is that you should only do dynamic stretching (i.e. you're moving the whole time) before running, and never static (stretch and hold). After it doesn't matter, but supposedly in some cases it can increase your chance of injury. Whereas dynamic has all of the benefits, but none of the risks!

And definitely get a professional assessment on the shoes as well. You're worth it ;)
 
what you are expreriencing is a shin split :(... it will happen for a while it is really common for people who are not used to running either fast or long distances. I would recommend stop running at that point and use a eliptical or station bike, and run the very next day.

when I was in the upper 250's and 300's I would experience some what of shin splits at first when i started my weight loss but at 180ish lbs it rarely ever happens... just something you will eventually get better at.
 
Aha, five minutes at Wikipedia and it is indeed the beginings of a shin splint I think. Gonna cut the running down a little, work in some cycling, and not push so dang hard (pretty sure that was the problem) for a few months til I drop another 30-40 pounds.

Thanks!
 
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