Running Problems!!

Moomin21

I have been going to the gym a lot the past few months and I think I may have to accept that I am not a runner!

I can do hour long aerobics and dance classes, an hour of cardio stuff that doesn’t involve running no problem, but if I run for more than a minute my knees and ankles are in a lot of pain and I have to stop. I’ve been doing fast walking with the treadmill on a slope and find this ok and it seems to burn a lot more calories than running I’ve done in the past (i know the calorie things on machines are 100% accurate though!!).

I am 5 foot 3 and just over 11 stone so I am overweight and wondering if ‘carrying’ this weight whilst running is damaging my joints? Also, if I never conquer this running thing is that so bad? I know running is good excersie but would cycling, ‘fast on a slope’ walking and rowing at the gym still give me enough of a workout? Running always seems to be the pinnacle of the exercise world!!

Thanks!!

xxxx

Silaqui

I'd be interested in the answer to this too. I can happily go for 30 mins plus on a cross trainer on a high setting, at a high speed, but try the same speeds and conditions on a treadmill and I'm gasping after 2 minutes!

I do the similar to you, I when I go on the treadmill I alternate 3minutes fast-walking-on-a-steep-slope with 1 minutes moderate jog (which is about all I can cope with!) for 30 minutes.

Be good to hear from any gym bods!
x

faithcecilia

Is this running on a treadmill? If so, it may be that it is simply an extremely unnatural way to run and might be worth going outside. If you are outside, you may find that you are setting out too fast.

How do you place your foot as you run? If you are landing on your heel (as you do when you walk) then that is rarely the best way to run, depending on your natural gait you are probably best to land either on the mid-foot or even toes.

What sort of trainers are you wearing? If they are not proper running trainers then they will not be designed to propel you forwards. Knee problems are also quite commonly a sign of over-pronation (basically your foot rolling inwards as you run) which can be corrected with stability shoes - don't worry, they look 'normal' but are built up on the inside of the foot, I'm in this category.

If you do want to run (and I think its about the best form of exercise for all round fitness and weightloss;)) then it would be worth paying out for even just one session with a running coach to check your technique, and going to a specialist running shop to get gait analysis done while you choose shoes - this should be free when you buy shoes, and proper running shoes are not usually as expensive as 'trendy' trainers. Once you know what suits you, you can often pick up last season's colour etc online at a fraction of the price.

I hope this helps a bit.

Silaqui

faithcecilia wrote: »

Is this running on a treadmill? If so, it may be that it is simply an extremely unnatural way to run and might be worth going outside. If you are outside, you may find that you are setting out too fast.

How do you place your foot as you run? If you are landing on your heel (as you do when you walk) then that is rarely the best way to run, depending on your natural gait you are probably best to land either on the mid-foot or even toes.

What sort of trainers are you wearing? If they are not proper running trainers then they will not be designed to propel you forwards. Knee problems are also quite commonly a sign of over-pronation (basically your foot rolling inwards as you run) which can be corrected with stability shoes - don't worry, they look 'normal' but are built up on the inside of the foot, I'm in this category.

If you do want to run (and I think its about the best form of exercise for all round fitness and weightloss;)) then it would be worth paying out for even just one session with a running coach to check your technique, and going to a specialist running shop to get gait analysis done while you choose shoes - this should be free when you buy shoes, and proper running shoes are not usually as expensive as 'trendy' trainers. Once you know what suits you, you can often pick up last season's colour etc online at a fraction of the price.

I hope this helps a bit.

Hiya,

I've tried both indoor and outdoor running and it makes no difference to me! I have motion control trainers as I am really flat footed - literally no arch at all!

It could well be technique I supppose - it's hard to know how I land because I can't see myself :rotfl:

Thanks for the advice!
x

belfastgirl23

OK I think you might be me except I'm a stone heavier than you are but also about the same height and flat footed as anything.

I got checked out by a podiatrist who prescribed orthotics which I wear all the time now. this really helped with what was an increasing knee problem at the time. I wear them for everything including running. I would also suggest getting fitted for proper running shoes wearing the orthotics - this means going to a specialist sports shop or ideally a specialist running shop (I went to up and running which is a UK chain I think). Yes this is an investment - overall it probably cost me £120 for the podiatrist, orthotics and running shoes. But well well worth it.

But you're absolutely right that running isn't necessary. I followed the couch to 5k programme just because it was nice to have a sense of building up etc and because I knew I'd be travelling quite a bit and running is a very portable form of exercise if you're away from home. But you can be fit doing other things. the couch to 5k programme is here incidentally http://www.coolrunning.com/engine/2/2_3/181.shtml just in case anyone is interested.

As an aside, the thing it took me forever to learn is if your breathing can't keep up, slow down. Silaquai this might be helpful for you...it's amazing quite how slow you can run I've done 7kph before now!

thursdaynext

Please, if it causes you pain, don't do it! Running is hard on your joints, if your knees hurt & you keep running through the pain, you will only make it worse (and possibly damage them irrecoverably). Knee pain is bad!

Definitely, as suggested, get your shoes / gait / technique checked out, this could well be the 'cure'. My local sports shop does this for free, with no obligation to buy the shoes there. There may be a running expert among the trainers at the gym who could watch you & advise too.

If your main aim of exercise/running is weight loss, then as a guideline you should be working within 60-80% of your maximum. At this level, your energy is coming from your food stores & you're burning fat. Lower, and you're not working hard enough; higher than 80%, and your energy comes from glycogen stores not fat.

If your main aim is to get fitter / better, then interval training (a mix of fast, hard running interspersed with recovery periods) will help that.

To know what percentage you're working at, ask yourself - how hard are you working out of 10? 10 would be your absolute maximum, so you can do it but only just; 8 is really quite hard, and not something you can do for very long; 6 is comfortable but difficult, you should be able to hold a conversation but only just. (You can be more scientific if you have a heart rate monitor, but self-evaluation works).

So, fast uphill walking, cycling and rowing will all be good for weight loss, provided you are working above that 60% threshold. Weights are also good, in addition to cardio - if you build muscle, the process burns more calories so can be really effective. Body Pump is a really good class if you're not used to weights.

I have been running for a year and a half, and I love it; but if you don't enjoy it then I wouldn't force yourself to do it, do something else that you actually enjoy instead!

Sorry for the lecture :rotfl:

jenniewb

There are many books written about running and they offer tips and tricks. If your hell bent on being a runner, start off slow. As others above have said already, running is a high impact exercise and will cause you pain if your not used to it. You have to build up to it and take suitable rest times between runs.

Maybe 1 min on, 1 min off sort of thing for while until your not feeling such pain.

Also do get any pain checked out. It could just be muscle pain where muscles are developing and perfectly normal (just don't over do it- it is possible to over do it and cause real damage). There are many things pain could be related to and you really would need to see a specialist to get a better picture but a few things you could try beforehand to rule some stuff out are...

1. Get your gait checked and buy suitable running shoes. Decent running stores will check your gait and advise on what footwear to purchase however, they may not always be correct so don't be afraid to take your own opinion about this. I was always told I was a mild over pronator yet pain I had in the tibial posterior muscle (inner lower calf) only went away when I bought trainers for maximum support/maximum over pronation. Try what they have- runners need offer a 30 day money back guarentee I think (check this!) you can always change them if they don't work even if it means selling them on ebay!

2. Make sure your warming up properly. This is very important. Running is a high impact exercise, you don't want your muscles to be cold and hard to move. Warm up by moving slowly and then faster, most people take a good 20 minutes to warm up properly though few take more then 5 mins to warm up! Dynamic stretching can help (after a warm up) but its each to their own.

3. Do stretch following exercise, your muscles shink whilst you exercise, and rip and become naturally damaged through the sport. You need them to heal properly and to do this (myself and others) believe they need to be lengthened back again so they heal evenly. Its a very contraversial area, some are stretchers, others don't believe in it and some think it causes harm. See what works for you but the majority believe stretching works. Just make sure you hold long enough: 30 seconds plus per each single pose. (I hold for 1.5 minutes and find anything less isn't enough to reduce next day muscle soreness and stiffness.)

4. Eat well, drink well, Your body is only as good as what you fuel it with in many respects. Plain water is all you need fluid wise, add flavor if you have to but try to make it sugar free if your trying to lose weight. Fizzy stuff when exercising (yes, I have seen this.....) is not a good idea and will not help you. Eat enough protein so your muscles can heal and a bit at each meal. Your body can only take in so much per sitting. One portion is the size of a deck of cards. 3 times a day.

5. Rest well. You need to mend and recover after doing any exercise, especially if its intense, especially if its new. The breaking down of muscles happens when you exercise, the rebuilding (stronger) happens when you rest.

All this being said, its still valid even if your walking. Walking recruits different muscles and is a good idea- just don't waste your time by gripping hold of the bar when doing it!!

Also watch your posture. If you find your leaning forward (when NOT holding onto the bar!!) your going too fast for yourself. Slow right down and work to train yourself to a faster pace. Literally, don't run before you can walk:)

Running burns more calories simply because your moving faster and propelling yourself up at each step (so your really actually travelling further with each step) but walking is also a great form of exercise when done properly. Ignore the calories on the machine: as you have already proven they are very wrong! Get a heart rate monitor if you really want a better estimate but runners alike on many forums I have visited agree that most if not all of these also exaggerate! Rule of thumb I have is that the treadmills seem to double the calorie findings of whats on my heart rate monitor. (Polar F7 monitor).

Moomin21

Thanks everyone, will look into getting an analysis of shoes...think there is a shop near me that does that! I bought some adidas trainers that were designed for running but not sure how good they are! generally quite comfy and look like they are proper ones but who knows!!! I'm going to the gym after work today so will look at how i am running (without falling off the treadmill!), think i definately put heels down first though!! I'm sure when I've tried running outside its been easier on the joints but harder in terms of the 'exercise burn' - probably a good thing!!

There is a lot of arthritis in the family but I'm only 25 so didn't think this would affect me yet, although I guess it means my joints aren't as good as they should be!!

The uphill walking does tired me out! in terms of heart rate, it goes up to 150ish, whereas running takes it up to about 160-170! think i do hold on to the bar a bit though so will stop doing that!!

Thanks Everyone!

xx

jenniewb

Moomin21 wrote: »

Thanks everyone, will look into getting an analysis of shoes...think there is a shop near me that does that! I bought some adidas trainers that were designed for running but not sure how good they are! generally quite comfy and look like they are proper ones but who knows!!! I'm going to the gym after work today so will look at how i am running (without falling off the treadmill!), think i definately put heels down first though!! I'm sure when I've tried running outside its been easier on the joints but harder in terms of the 'exercise burn' - probably a good thing!!

There is a lot of arthritis in the family but I'm only 25 so didn't think this would affect me yet, although I guess it means my joints aren't as good as they should be!!

The uphill walking does tired me out! in terms of heart rate, it goes up to 150ish, whereas running takes it up to about 160-170! think i do hold on to the bar a bit though so will stop doing that!!

Thanks Everyone!

xx

Good luck at the running store- just a tip, take your trainers with you when you go so they can advise on what they would be best suited for, you may find they work well for aerobics where your moving around at all angles but not so well for running where all the force is repeatidly going in the same direction.

Glad you read my post re: the holding onto the bar! So many people make this mistake and your actually missing out on a whole core workout if you do this! (plus adding additional pressure to your shoulder joints which can result in shoulder pain/back pain and even muscle tears if your pulling at all to hold yourself up. Trust me, last thing you want is a joint issue!)

marmiterulesok

This might help:

www.runnersworld.co.uk/beginners/big-beginners-index/1461.html

Hopefully you'll find some answers.

From a fellow runner I would advise running outside and not on a treadmill,having proper running shoes and adapting any beginner's running programme to suit your needs ie if 'run 1 minute/walk 3 minutes x 4/3 times a week is too much initially,then running 30 seconds at a time or whatever you can manage and sustain is ok too.

Don't expect too much too soon.It takes time to improve.HTH.