i want to run again

[rainbowmoon]

Hello everybody...
As some of you may remember from the Hamsters thread, I used to be a decent runner. I think at my peak I ran 5-6 miles 5X a week, and had a long run on a weekend day, usually 9-10 miles.
I can barely run 1-2 miles now, and it makes me feel really sad and unhappy. I went through some emotional/eating problems and gained a ton of weight last year, going from 135 to 175 in about 4-5 months. At this point, running hurts my knees, feet, and legs too much...much more than it used to. Is this because my weight is so high? I've been under the assumption that at 170, its just too much weight for me to run on.
I am planning to lose 20 lbs. and then try to run. I miss my running workouts- they were the most fun (got to be outside!) and helped me really gain strength and endurance.
I have another question: I have kind of bad knees from overtraining in the past. I need to obviously build up the muscles in my legs so I can run again, or just for general fitness...what are the best exercises for building legs that don't hurt your knees?
Thanks so much,
Linz

[kristadb]

I really liked Pilates for trying to build strength back into my knees. However, not sure if you have enough room in your dorm to do them. If you do, please get a basic pilates tape. It will lengthen and stretch you like no one's business and build your leg muscles.

[WfuDeac]

Since you're getting back into the swing of things, I would start some type of walking/running combination. That way you get to be outside and you'll start losing weight, while you're still able to run as well. Good luck!

[pseudo_vegan]

Not too sure about 'knee' exercises...especially for building strength...but if you have access to a pool, water makes for low-impact so you could research some water exercises...if no pool well...I don't know :(

It's imperative that you get yourself a *really* good pair of shoes, regardless. Bad shoes can often times be an underlining factor in knee aches/injuries from exercise.

:nigel: Cheers and good on ya for gettin' out there and running again!

[kim meadows]

well you know what they say 'just do it', pay attention to your body, do it to it when you feel like it and rest up when you dont, you know how you got to where you were before, just do the same building slowly, i used to run a lot, now i jog 2-3 miles a day 5 days a week, different muscles ached, i stretch and do a couple cals, was about a 10 year lay but i'm gradually getting it together

[rainbowmoon]

krista- pilates is an awesome idea. I do have space in my dorm to do it, but the TV my roomate brought doesn't have a VCR/DVD hookup. So, maybe I will get a book.

WFU- Yeah, I am doing that a little here and there. It winds up being more walking than running, though!!

pseudo- I have access to three pools...so come to think of it, I have no excuse for why I don't swim more!!

[pseudo_vegan]

Hell yeah, rainbow moon! Get in that water and go go go! :nana: :vebo: :bobo:

:nigel: Cheers!

[mer-girl]

don't put anything on hold for weight loss, especially something that will aid it AND probably help your emotional eating (increased serotonin= :sunny: ). But, that said, take it easy. Start by walking half an hour every day for two weeks, and then add in some running. If all else fails, you can always go to a sports doctor or physical therapist. I know that whenever I gain weight (Even just five pounds) my shin splints come back, so you're not alone. Your body is fragile, so treat it with loads of respect, and you'll be able to hit the roads again (also, for the inevitable soreness, advil and ice, advil and ice. It decreases the swelling to alleviate the pain, not just mask the symptoms)

[Runningdevil]

The Stationary Bike is a great way to get in shape/lose weight before starting a running program. Just be sure to work up a good sweat...that's calories being burned!
Start back on the road or a treadmill with a walk / run combo.

[slynny]

Rainbowmoon, I know it's hard to start over but that is what you'll have to do. You should probably start back by walking, or a combo of walking and speed walking. Don't think that this is to wimpy because you used to run. You have to ease back into running...its the best way, and speed walking is a great workout and a great way to build up to running again. I speed walk as part of my marathon training.
With regards to your problem knees, I would ice them after your workouts. I use a bag of frozen peas for about 5-10 min. on each knee after everytime I run, or walk. To help your strenghten your knees for running you will want to strenghten your thighs, strong thighs will help your knees. I will try to find some good exercises for this and post it on the Hamsters for you.
Hang in there! You will run again.

[Banana1]

I recently started running since recovering from an ED. I run twice a week and do yoga twice a week. It hasn't taken long for my fitness to improve. I can now run at 9km p/h for 30 minutes. Before I couldn't even do two minutes! I also feel happier - seratonin. Start slowly and build up :up:

[rainbowmoon]

Thanks so much for the advice, everybody.
I have been getting out and moving my body, trying to lose weight. I tried to do the run/walk thing, but it still hurts my feet too much. When I ran cross country in 10th grade I weakened the tendons beneath my arch, and later that year I tried to run cross country and developed plantar flascitis or whatever, plus I did some damage to those arches, causing tears. My feet have never been the same...and they cannot handle 170 lbs. bouncing on them like crazy without some major training! Tonight I made it through a kickboxing class, that was definitely a step in the right direction.
On another note, trying to lose weight is hard. :( I am liking the exercise...I've always loved it and I can't believe I got out of the habit of doing it for so long...but I am having a very hard time with my eating. I can't seem to have a day under 2,000 calories, they are all about 2,000.
Well, that was a bit of a rant. :) Anyway, I'm working it.

[Buckwheat]

Good luck rainbowmoon :D At least you're not alone. Me too am constantly struggling with losing weight and increasing exercise. Being very fat now I feel so repulsive trying to run or walk fast. Those bags of fat in my tummy jump up and down when I try to run making me feel so unconfortable. My knees are weak too so they hardly can carry my weight.

My favorite sports is absolutely walking and running in nature (in forests if possible).

I have found quite a satisfactory solution to the problems above. It's called Nordic Walking. It's like half way walking and cross country skiing (nope, you don't need snow, I live in tropics). You use pair of trekking poles to push you forward and are using your feet only partly. Compared to walking or running the workout adds more evenly between your legs and hands. And by changing your position you can actually add more workout to your hands if you feel your legs too weak.
You don't actually run with the sticks but you can gain very high speed in walking. And then there are techniques that are closer to running like "jumping" uphill with them.

In Nordic countries (especially Finland) Nordic walking is very popular amongst all age groups. Even elderly people hardly being able to stand on their feet are doing it!.

So, why not giving it a try. I reckon you can get trekking poles or hiking poles in many outdoors stores if not locally then online.

For more info on technique on Nordic Walking just do a google search.

[ampersand]

also, someone mentioned the pool for swimming- but you can also get in the pool and "run". Seriously just get a floatation vest and run in the water. It's much less impact than getting out on the road (even running on soft grass is wear and tear after a while).

For a good (great) Pilates book: definately check out "the Pilates Body" by Brooke Silar. It starts with a modified beginners workout .. then onto beginners... intermediate and really advanced stuff. I've been using it for the last 6 months and it is good stuff.

p.s.- running is the best, glad to hear you are gettting back into it :)

-Kate

[oriole]

I'm a runner, too, and I've been through just about every kind of running injury you can have. A few thoughts:

If you've gained weight, you may need new shoes with more cushioning or cushioned inserts. A little extra cushioning can make a big difference for foot and knee problems.

For your knees, the kind of exercises that will help depend on what the problem is. I'd suggest you check out coolrunning.com (http://www.coolrunning.com). If you search the discussion boards (the Med Tent is where you want to look), you'll find some good resources.

For plantar fasciitis, this site (http://www.sportsinjurybulletin.com/archive/plantar-fasciitis-exercise.html) has a pretty comprehensive list of exercises and stretches you can do.

Like others have mentioned, bike training is good for improving conditioning with minimal impact on your knees. Elliptical trainers are fairly low-impact also.

Good luck! I'm sure you'll be back up to your old mileage before you know it!