So Out of Shape/Learning to Run Again

[Tesseract]

OK, here's my story...

I broke my lower leg/ankle (a bimalleolar fracture for those in the know) in 2003 and had a long, complicated recovery involving two surgeries, and was unable to walk or get much exercise for quite a long time. Lying around in bed + depressed + sympathetic boyfriend willing to bring me whatever junk food I want = recipe for explosion. Before the broken leg, I was a comfortable 120-125 (I think, I wasn't really paying attention), but in 2002/early 2003 I put on ~25 pounds (at my highest I was 150). I've been struggling to get the extra poundage off ever since.

I was never big into running, but I'd been doing a little the summer before I broke my leg. This summer, nearly three years after breaking my leg, I found I was finally able to run again without having pain in my ankle. Yay! I started practicing running a little every day during my daily walk, just a few yards at first, and then a little farther every day, and I quickly found my knees couldn't handle it. In fact, after a week of this, my left knee became so unhappy that I could barely walk for the next two weeks. So I had to lay off for another few months.

I just started running a little bit again a few weeks ago-- if you follow the I Ate Today thread you might have noticed me adding it to my entries. I'm being SOOOO careful this time not to overdo it-- I started with literally a few steps at a time, and I don't do it every day. I carefully monitor the state of my knee, and it seems to be OK so far. But omigod, running is so hard! It feels great to fly over the pavement, but my shins and my lungs want to give out after about 20 seconds! I had never experienced "runner's high" before I broke my leg, but now the endorphins kick in after running less than a total of ~100 yards, and that's in a series of small spurts. I feel like I'm floating a few inches off the ground as I walk back, and that's kinda cool. But I think the fact that my body reaches that point so quickly says something about my fitness level, and it's not a good something.

I guess my question is, do we have any experienced runners here or anyone who's been through a similar situation, and can you offer any advice/input/suggestions/thoughts?

One thing I've noticed about my body is it doesn't seem to be designed for sustained effort. It doesn't really adapt and get stronger. Hard exercise doesn't get any easier. Even when I was a freshman in college, and I took fencing class, we worked out for half of every class and then fenced for the second half. At the end of the semester, everyone else had improved dramatically, but I was just as red-faced and puffing, and it was just as difficult for me, as it had been the first day. Have you ever heard of such a thing? Am I a freak? Umm, on second thought, I'm not sure I really want you to answer that question... :)

[trac]

One thing I've noticed about my body is it doesn't seem to be designed for sustained effort. It doesn't really adapt and get stronger. Hard exercise doesn't get any easier. Even when I was a freshman in college, and I took fencing class, we worked out for half of every class and then fenced for the second half. At the end of the semester, everyone else had improved dramatically, but I was just as red-faced and puffing, and it was just as difficult for me, as it had been the first day. Have you ever heard of such a thing? Am I a freak? Umm, on second thought, I'm not sure I really want you to answer that question... :)

Hi Tess,

I am new to vb and still finding my way through these forums. I coach a beginner runners' group at my local Y. It consists of non/new runners and gradually, over the course of 12 weeks, increase our running distance to a 5k distance. We like to joke that while over time, we can go farther and sometimes (very seldomly:) ) we can go faster but it never feels easier. Of course it does somewhat get easier but running is hard. If it was easier, more people would be doing it. I know this probably doesn't help you any - guess I just wanted to you to know I feel your pain. Keep at it gradually (to give your joints, ligaments and tendons time to adjust to the high impact) and you will start putting down some mileage. Good luck :rockon: ,
Trac

[Tesseract]

Thanks, Trac. :bow:

[Texaspice]

Yea, running is really hard. I am a crazy workout girl and have done all kinds of stuff and last year decided it was time to try running.

I took a beginner running class with the goal of running a 10K at the end of the class and I did it but it was a real challenge. And it is still super hard for me. I guess you just gotta keep doing it. While I was 'training' and running 3 or 4 times per week I didn't realize how good I was getting. Now I try to run those same distances (since I took the summer off of running - you know what it's like in Texas!) and it is impossible for me to go that far. I get to start all over again. :)

So just keep adding to it little by little and be careful of your knee and ankle. Maybe find a beginner running group because they are great motivation....

Good Luck Tess!

[Tesseract]

Thanks, Texaspice! I already am seeing a little progress... but then when you start from ground zero, it doesn't take much. I ran more today than I have so far, and while it was hard, I felt pretty good afterward-- but it gave me a headache. Actually, that's my other problem-- I seem to get exercise-induced headaches.

Exercise and I just really don't get along well. If it's not the knee, it's the head. If it's not the head, it's the sinuses. Ugh!

[Poppy]

I've been a "jogger" for twenty years now. I'm slow, but very steady. I jog 3.5 miles several times each week, without fail. And although I am no expert in PE, I can say this: take it slowly and keep it up. I have the luxury of running - oops! jogging - beside a lovely reservoir, and I thoroughly enjoy the scenery while I go. We have herons and ducks and geese -lovely.

"Running" has a whole different connotation. And while I admire runners, I love joggers. We aren't the prettiest, but I'd like to think that we have a unique appreciation for our surroundings. So perhaps you need to give up running and take up jogging!

Seriously, though, take it easy while you are just getting back into it. Enjoy the scenery; it's not a race.

[zoebird]

your best bet, because of your special needs, is to get a running coach. go to your local running-shoe store and ask them to connect you with a professional who can help you with your special needs.

it is likely that your knee was injured because your stride isn't right. if your stride isn't right, this is only a recipe for disaster--of course you won't get stronger or faster, you'll only injure yourself!

usually, running coaches will head group classes for people interested in learning how to run and how to train. this will cut your costs for coaching. but, it's the best investment you can make--think of it as preventative medicine and physical therapy combined!

also, it's a great idea to do something like yoga in addition to running. running has certain motions that lead to physical imbalances (all exercise does, except for yoga, tai chi, and chi gong). to counteract these imbalances (which lead to injury), taking yoga or tai chi or chi gong is an excellent option. you can practice on your own before and after a run for 5-10 minutes and strive to take 1 class a week. Again, consider it preventative medicine and physical therapy rolled into one.

this will allow you a life-long practice of running and yoga/whatever which will keep you happy and healthy for many years.

[FreshTart]

coolrunning.com had a nice beginner schedule.

With that said, you really should go over it or any plan with a doctor just to make sure it's ok for your needs.

[debatechick]

Yea, you should definitely talk to someone with expirence.

I used to run on the pavement a lot, but I messed up my knee in a riding accident, and if I over work it, it can sometimes act up again. I found that if I run on "softer" surfaces, like the rugged track at the gym, or even laps on the grass around the football field, it doesn't bother me at all. :yes:

And, no! You're not a freak. My face gets red as fast as it did three years ago when I really started runing. I would imagine it just works out that way. (Or we're just both freaks together:smitten: )

Just take it a little at a time, and if it starts to hurt you should stop. It's better to be safe then sorry.

Also, are you runing with anyone? Not only is that safer (if you run outside/night), but it also can keep you on task and motivated.

Good luck! Keep us posted!

[Tesseract]

also, it's a great idea to do something like yoga in addition to running. running has certain motions that lead to physical imbalances (all exercise does, except for yoga, tai chi, and chi gong). to counteract these imbalances (which lead to injury), taking yoga or tai chi or chi gong is an excellent option. you can practice on your own before and after a run for 5-10 minutes and strive to take 1 class a week. Again, consider it preventative medicine and physical therapy rolled into one.

this will allow you a life-long practice of running and yoga/whatever which will keep you happy and healthy for many years.

It's funny you should mention that-- I signed up for a beginner's yoga and a beginner's tai chi class starting in November!

No, I don't have a running partner. The BF is heavy into cycling, and we tried cycling together, but he's at such a higher level than me, it was a diaaster. I will look into a beginning running class, but probably not until after I incorporate yoga and tai chi. In the meantime, I'll probably stick to walking and cycling. I do have a great bike that I love that doesn't get nearly enough use!

Thanks for the input, everyone!

[Michael]

This is the beginner's schedule from coolrunning.com someome mentioned earlier...

http://www.coolrunning.com/engine/2/2_3/181.shtml

That's the one I'm doing. It's tough though, sometimes I get discouraged. :( And I'm only on the first week! If you choose to do that one just remember that it's ok to repeat weeks!

Another thing you can try is breaking your time into 2 minute (120 second) intervals. Start out jogging 20 seconds and then walking 100 seconds for 20 or 30 minutes. Then gradually increase the amount of time you jog and decrease the amount of time you walk. So you're next step might be to jog 30 seconds and walk 90 seconds, then jog 40 and walk 80, etc.

It's also important to have good shoes! Take your old/current shoes to a place that specializes in running shoes. They can look at the wear and help you select a pair that will provide proper support.

And you can always go cycling on your own. Or maybe get a stationary bike or elliptical machine for home.

I know it can be frustrating. Good luck!

[zoebird]

it seems to me that sticking to running and cycling are particularly a good idea. it will strengthen your ankle muscles and mobility and provide good cardio-vascular work. when you have the time (i'm glad you're taking yoga and tai chi too), definately take a running class and tell the teacher/coach about your specific needs on the first day. Do the same in your yoga class and in your tai chi class. that way, the teacher can help you specificly with modifications that will help strengthen everything.

it seems to me that you are well on your way to an interest in triathlons.

[Starblossom]

I don't have advice, but I am in terrible shape too and am trying to run. I was great at it as a little kid but now, it is just hard!! I started running on the treadmill a couple years ago, but I never could last more than 15 minutes because I had issues with my hips. They just hurt so much after 15 minutes of running, or even after an hour of continuous walking, so I gave up on that.

So now I am trying to run again, pretty much from scratch (I feel like dying after 10 seconds!!) so I feel your pain if that makes you feel any better!

[Tesseract]

So now I am trying to run again, pretty much from scratch (I feel like dying after 10 seconds!!) so I feel your pain if that makes you feel any better!

It DOES make me feel a little better... thank goodness there's someone else in the same boat as me!

[zoebird]

please, i hate running on a treadmill. you can't force me to do it. you know when i like running, when my husband is chasing me. other than that, it can be slow torment.

then, i started trail running. it's not a good idea for me. depth perception is a problem. i land in holes, it can be bad. so, i found paved trails that go through wooded areas along streams and in wetlands and what not--love it. so, i trail run--and tnd that's it. anything else is 'blah' and 'bah humbug'--and i tire out after 20 seconds.

trust me, it's not just physical.

[Tesseract]

I don't run on a treadmill, either. I'm against it philosophically-- I ONLY run in the great outdoors, on the streets/sidewalks in my neighborhood.

That said, I do have my bike on a trackstand in my den, so I guess I'm flexible on the issue of stationary exercise.

[Amy SF]

What's wrong with treadmills? :surprised

[Tesseract]

They're generally indoors in a little room, often one filled with the miasma of other sweating people and the blare of a TV station I have no interest in. Unless the weather is absolutely grotesque, I much prefer to get my exercise in the great outdoors and to go somewhere while I'm doing it.

[Texaspice]

Everyone is so different.

I love treadmills. My gym has cable TV (which is a treat since I don't have it at home) and I get to watch trashy E! or VH1. Sometimes that is all the motivation I need. Plus I can keep water and towel right there with me - I can use the hills program if I want to but don't HAVE to run hills if I am not in the mood.

Sometimes outside it is hot or humid or dark or windy or my allergies are bugging me. I do like running outside sometimes too - on nice crisp, sunny mornings on the gravel trail around the lake - I like a variety.

Of course everyone should do what they enjoy - but I felt the need to defend the treadmill!

[meatless]

I "run" on an elliptical trainer in my basement (I've been going strong for about 9 weeks, after 9 years of complete inactivity). It is designed to be low-impact on your knees, shins, etc.

[Starblossom]

Yeah what's wrong with a treadmill? I don't like the one at my gym since there is nothing for me to look at while I run. So I try to run outside. HOwever it's been raining a lot lately where I am and is getting colder and I'm paranoid of becoming sick by running in bad weather so I guess I am resigned to the treadmill until I gather the courage to brave the rain...and snow....I hate winter :(

[Tesseract]

Yeah what's wrong with a treadmill? I don't like the one at my gym since there is nothing for me to look at while I run. So I try to run outside. HOwever it's been raining a lot lately where I am and is getting colder and I'm paranoid of becoming sick by running in bad weather so I guess I am resigned to the treadmill until I gather the courage to brave the rain...and snow....I hate winter :(

haha, down here in Houston we don't have snow. :p Winter's the best time to get outside...

[NCBeachboy]

Michael had posted the Cool Running site earlier and I went to it and printed out the beginners to 3k page. I am supposed to start today and I am the most nervous ninny alive about it. I ran track in HS, but that was 32 years ago and I have eaten that 98 pound sophomore alive and then some.
One thing people don't warn you about the vegetarian food is how good it is and I have gained 5 pounds in two months, so I need to start something. So I have my new running shoes and I'm gonna do it (I hope, I hope).
I think I've gotta become the little fat train that could. :worried:

[Poppy]

NC - best of luck! Just take is slow and easy in the beginning (and have some Advil on hand!).

[NCBeachboy]

I just pulled a calf muscle getting dressed to go outside to jog. This is so sad. I know on my driver's license I'm an old f@#*, but in my head, I'm the kid. Then this, so sad.:cry: