help in pain!

S

suzee64

0
Hi all,
I recently started running/jogging about 2 weeks ago after walking for almost 9 weeks without losing an ounce of weight. I actually hate running but walking wasnt cutting it. Anyway, I live across the street from a park so I run around the lake its 3/4 mile once around. I made it around once without stopping for the first time today. Normally half way around and my legs feel like lead and I need to stop. I generally walk halfway around then run halfway for about 5 times (3 3/4) miles total so I see that Im making progress which is inspiring me to continue but the soreness Ive been having since I began running is ridiculous! I do this 5 times a week. Towards the end of my walk/run (it takes about 45 min to an hour) the back of my legs hurt and usually one butt cheek (right). An hour after I am in so much pain I can barely get off the chair my legs hurt so much! Is this normal??? As I said before I have been walking for the past 2 1/2 months 4-5 days a week so its not like I started exercising out of nowhere. I even took a 2 day break in between to see If I was just overdoing it and ran today and now im in such pain! Its getting to where i am at the point of giving up altogether! Any suggestions?? what am I doing wrong?:drooling1:
 
suzee64 said:
Hi all,
I recently started running/jogging about 2 weeks ago after walking for almost 9 weeks without losing an ounce of weight. I actually hate running but walking wasnt cutting it. Anyway, I live across the street from a park so I run around the lake its 3/4 mile once around. I made it around once without stopping for the first time today. Normally half way around and my legs feel like lead and I need to stop. I generally walk halfway around then run halfway for about 5 times (3 3/4) miles total so I see that Im making progress which is inspiring me to continue but the soreness Ive been having since I began running is ridiculous! I do this 5 times a week. Towards the end of my walk/run (it takes about 45 min to an hour) the back of my legs hurt and usually one butt cheek (right). An hour after I am in so much pain I can barely get off the chair my legs hurt so much! Is this normal??? As I said before I have been walking for the past 2 1/2 months 4-5 days a week so its not like I started exercising out of nowhere. I even took a 2 day break in between to see If I was just overdoing it and ran today and now im in such pain! Its getting to where i am at the point of giving up altogether! Any suggestions?? what am I doing wrong?:drooling1:
Click to expand...

It sounds like you are overworking your calves and glutes. Fortunately, these muscles heal quickly, but you need to rest them. Early on, you should rest 1 day in between running days until you no longer experience pain. Because you have been walking for 2.5 months has not prepared you for running.
 
You need to come up with a better plan than "walking and attempting to run."

Muscle soreness suggests overworking, incorrect form, and/or poor nutrition.

Some tips:

1) Watch your form. Ask someone to watch how you're running. If you have no one to help you, listen. You should hear nothing when you're running. If you hear your foot hitting the ground, then you're running flat foot. That's what is causing the pain.

2) Overtraining. Per week, you should run every other day. With two days of rest. So per week, run no more than 3 times.

3) Poor nutrition. Some subsections:
a) You're eating then running right away. Remember, after eating, blood is flowing in your stomach to aid in digestion which means your muscles aren't getting enough blood flow which could cause cramps and other pain (also passing out). Wait for at least 40 minutes before going on a run if you eaten.

b) Not drinking water. You need to drink a lot of water. If you are really, really sore after a run, drop a small amount of salt in your water. Always carry water with you. Buy a camel bak.

c) Not eating enough carbs. As with any cardio running, eating carbs will provide you with enough energy. Not only that, carbs aid in carrying water to your muscles and aid in protein breakdown which will help you rebuild and recover faster.

d) Eating too much candy, soda, and other stuff. Don't give enough oxygen in your muscles which can cause cramps and other problems.

e) Eat potassium rich food. Bananas will help you greatly after/before a run.

4) Poor running shoes. Shoes help a lot. If you don't have running shoes, get one and only use it for running.

5) Don't do arm pumping. You want to relax your arms when running. From time to time, release the tension by doing a "doggy shake" by shaking your arms like a dog. I usually wear a hooded shirt when running and I usually have my hands in the jacket pocket.

6) Go to the gym. You can build up distance by using the ellpitcal on your off run days.

7) Don't carry anything in your hands or carry extra weight. It will slow you down and cause stress on your knees. Just run with nearly nothing.

8) If you find your butthole hurts (I don't know a better word, sorry), run naked which will help in keeping "cool." When I'm running along the beach, I usually jump in the water for a swim. Wearing no underpants is good since no sand goes in there. Otherwise, I'll come out with sea weed and sand all over the place.

9) Don't run for distance or speed at first. Run for "length." Today's goal should be, "I'm gonig to run for 15 minutes at any speed." Then sooner or later, you're going to run for miles without any problem.

And finally, most importantly: Never increase distance and speed at the SAME time.

If you follow a plan, you should be able to run non-stop for 1 mile in 3 weeks.
 
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gonna have to say thanks for this Dallen, it wasn't even my problem but its taught me a lot, Gonna make a few points from what you've mentioned here today. oh btw nice quote ;p
 
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