Running

[Bells]

I've picked up running lately, and my legs are killing me. Seriously, I'm having a hard time walking up the stairs or even just bending down!

So far, I have been going out every day. Should I keep doing this and work through the pain, or should I run every other day?

[Dirty Martini]

delayed onset muscle soreness (DOMS) is typical when you start something new. But, if you're running every single day, you're likely not giving your muscles time to recover (Depends on how long/far you're running and what type of running you're doing). You might try running 3x a week to start then increase frequency.

runnersworld.com has a LOT of information on getting started - what to do, how many times to run, how long, how far, etc. good luck! :up:

[Bells]

Thanks for the site. :)

I'm not completely just jumping into running. I've been bike riding every day for a while, but since my bike has been in the shop for a few weeks now, I thought I would give running a try.

[yoginisarah]

I like to run every other day. Once your bike is fixed maybe you can do a day of biking followed by a day of running. Enjoy!

[Badger_Lady]

You will be using different muscles than cycling, which is why they're unhappy. The golden principles - warm up and cool down. This counts for long-term (gradually building up frequency of exercise) as well as short-term (starting off and ending each run gently).

For now, take a nice long soak in a hot, hot bath!

[Dirty Martini]

the hot bath thing is a myth & I've read that a couple of studies have found they can actually prolong the time it takes to fully repair your muscles. It'll give you some sensory relief while you're in the bath, but after you're out of the bath for a little while the soreness comes back. But at least it is relief of some sort. :)

Dynamic warmup/cooldown seems to help me the most. You might try it both before & after your run.

Anyway... after you run a few more times, your legs will start to get used to the running and you won't be sore anymore. At least, not until you change your workout and use different muscles or use the same muscles for a longer period of time. Then the soreness comes back! ;)

[LuckyCharms]

You might try going to a running/fitness store (not Academy, Sports Authority, etc) and get the real deal when it comes to shoes. I have been running for years and my legs started to kill me--it eventually put me out of commision for three weeks because I kept running on them anyway (this was not a smart choice!). A friend said that my shoes looked like crap, and when she asked how old they were, I told her they were over 1 1/2 years old. She flipped and told me to go get new running shoes.

Well, I didn't want just any running shoes, I wanted ones that would last. In Austin we have a store called RunTex, where they make you do some running without shoes, and then the associate gets you some options based on how your foot moves when you run. He made me run in about three different pairs after seeing me run initially, and we discovered that I overpronate when I run, so he made sure I got shoes with the arch support I needed. Granted, this set me back a nice $107, but you're paying for the service.

Was it worth it? Overwhelmingly YES. There was instant improvement and my legs didn't hurt when I ran anymore. Plus they lasted way longer than my other shoes--I am still running on them over a year later (though I really should have gotten new ones about 8 months ago, but I'm a poor college student and gas comes first). Another plus is that once you figure out what shoe works for you, you can just reorder it online for a bit cheaper!

Also, make sure you are stretching before AND after you run. In fact, it is probably more important to stretch after running and cool down.

If it's still a problem, try some strength training for your legs. If you Google "hamstring/quadricep/calf strengthening exercises", you can find lots of easy, non-machine exercises that can help build some support!

Sorry this was a small novel, and I hope it helps!

[Bells]

Before my run, I have a quick five minute warm up and afterwards, I do a slow ten minute cool down. I do stretch a bit as well but not for very long... That's probably part of my problem!

New shoes are a good idea, too. I'm running on a pair of Nike Shox that are several years old.

I think I may give my legs a break for a day or so to give them some time to recover. I ran last night even though it hurt, and after a while the pain got worse... I'm taking that as a sign.

[Okra]

I usually just run through the pain, but then again I spent a stupid amount of time with minor injuries. =P Take a few days off per week from running, especially if you run on concrete. Road running is hard on your legs, joints, feet, etc.

Good shoes and socks are a must. I used to think they were all the same and I had horrible shin splints and blisters all the time because I over-pronate. Ditto on the strength training for your legs, especially hamstrings and calves. If you calves or shins in particular hurt a lot and feel stiff, stretch them more. I stretch my calves all day basically, otherwise they lock up.

[mallobar]

You're just sore, after about a week, (two absolute tops), you'll feel fine, or better than ever! But you should only run 6 days a week usually.
Don't take more than 1 day in a row off, at least do a little jog, or else it's not even worth it.:hamster:

[Poppy]

I've been jogging for over 20 years. Good shoes are a must. A gradual build-up of distance is wise. Once a good distance is acheived, then try to increase your speed. But above, enjoy your time outdoors. Being sore isn't fun, but unless you are seriously hurt, it will go away, you will get stronger, and then you'll only notice the aches and pains when you need to replace your shoes. If I were you, I would try to still get out most days, even if sore. If you can't go as far or for as long, stay with the routine. You can even walk instead. But keep it in your schedule until it becomes a well-established habit.

[reinan3]

Yeah, runnersworld.com has been a GREAT resource for me. The training plans are great and can be custom made to fit you!

I know after I haven't run for a while, I get pretty doggon sore, so I think you're probably just in the process of waking up and building up those muscles. The muscles used in cycling and running (as with any two different forms of exercise) are quite different. I'd just make sure you're stretching enough, not even just before and after runs but in the morning and at night maybe.

I also read recently, I think it was a magazine, I can't recall the exact reference, that adequate water is really important: not just for hydration but also to keep cramps away, etc, so maybe that would be something to note.

:) You go girl!

[nerdyjamie]

Honestly, I wouldn't recommend running for exercise at all. I used to run every day, and it ruined my ankles; three years later, I'm still in physio. While your bike is in the shop, maybe try jumping rope - it's much lower impact.

[Dirty Martini]

or swimming. or weight lifting :D FAR FAR fewer injuries with lifting than with running.

Used to run, now bike & lift weights and love it 100 times more. But, I know a lot of people enjoy running so I don't want to be a wet blanket. :)

[Brandon]

I've been a runner for 4 years now and I definitely still get sore and sometimes have to not run for a while. New & quality shoes cannot be emphasized enough times, and I have been working alternate forms of exercise into my week (walking, biking) and I can tell the impact on my ankles and knees has gone way down.

I'm not a marathon-marathon runner, though I do run 5k's and definitely enjoy them. I may eventually build towards a duathlon once I get a road bike. I'll be doing two more 5k's this summer.

[The Lurker]

Running is probably the most efficient form of exercise there is.

Best to warm up at the begining of your run and cool down at the end rather than going for the sprint finish. Stretching cold muscles before a run is a no no so either warm up first or just stretch at the end.

Shoes are most important otherwise you'll get injuries. Go to a professional running shop as has already been said, and they'll take care of you. Buy runners world or go on the website and you'll learn tonnes, just like us veg*ns learn tonnes on this board.

The downside can be the impact on your joints but having the right shoes can mitigate that. May still be a problem for portly chaps though . . .

Some people just get hooked by running - I must look a right state running through town, bright pink, dripping with sweat and snot and pulling the worst faces ever but I love it.

[The Lurker]

I've been a runner for 4 years now and I definitely still get sore and sometimes have to not run for a while. New & quality shoes cannot be emphasized enough times, and I have been working alternate forms of exercise into my week (walking, biking) and I can tell the impact on my ankles and knees has gone way down.

I'm not a marathon-marathon runner, though I do run 5k's and definitely enjoy them. I may eventually build towards a duathlon once I get a road bike. I'll be doing two more 5k's this summer.

Cross training is an excellent way to get a high level of fitness - if you just exercise the same muscles all the time it doesnt do much good - you need to test all your muscles so mix up CV work (running / cycling / rowing / swimming) and weights, and you'll definately feel the effects.

[timmypeace]

I run myself. However, you shouldn't run everyday. You definitely have to give your legs time to recover. Sometimes you have to run through the pain. You are your own best judgement. If the pain is as serious as you say, rest and give it time. I never run on the road. I found an area for runners to run and I run on the side of the road in the grass. Also, when you are running, make sure your heal hits the ground first. This is something a lot of people do. Maybe that is something you should check out.

:]

[vyapti]

I've recently started running again. I tried last year, and my knees couldn't take it. I'm doing a few things differently and so far, it's working.

Alternate running/walking (doctor suggested 2 min run/5 min walk to start) and increase running proportion over time.
Don't run down hill
Get good shoes
Cool down afterward. I try to walk or shoot some baskets ... something ... for 20 minutes after running.
Ice it - I've started icing my knee after I run whether it hurts or not.


I'm certainly not an expert but, judging from last year, I know how to do it wrong. I'm taking it slow because I really enjoy running and want to sustain it. Hope you can too.

[thethreeman]

Things to Understand about running.

-work at your own pace, but every couple of weeks always try to increase either speed or distance

-learn to run in all enviroments, whether indoor track, treadmill, grass, concrete, etc both up hill and down hill. You should also get comfortable with diffrent wheather conditions very hot and very cold. You might be surprised but some of your best runs come in 90 degree heat, because they're most challenging.

-Drink water, but not too much. Only to restore what is lost.

-(Important) Shoes should be changed every 3 to 4 months of running to prevent injury. With shoes looks can always be decieving.

-start out at least 3 days a week with some other training for two of those other days. For safety, max out at running a total of 6 days a week. Even God rested one day!

[Big Foot Marty]

I have always run . As an athlete (football, basketball, etc...) I did a good bit of road work to build stamina for the season.:wall:

When I graduated from college I started running for running / the health of it. I am hooked. I neglected to note that I have 7 knee surgeries when I played football and an ankle reconstruction. I have run several marathons and ultramarathons. :sunny:

Running in and of itself will not injure anyone- how one runs, or the condition of their shoes and bodies are important factors.:surprised

I also find that I eat better on the days when I run or exercise.- something deep inside I guess.

Great work everyone.

[irunbarefoot]

Wow Marty,

7 surgeries! I can't imagine the pain you suffered from the layoff you must've taken! Oooh, the humanity! I feel your pain.

I had back surgery 3 months ago, I working back up to normal marathon training again.

I've run ultra-distance runs, but never could find an ultra close enough to me so that I didn't have to take off work to race. But believe me, once I get better, I have my eye on an ultra up Mt. Cheaha in AL. Looking forward to recovery!

[Brandon]

Wow Marty,

7 surgeries! I can't imagine the pain you suffered from the layoff you must've taken! Oooh, the humanity! I feel your pain.

I had back surgery 3 months ago, I working back up to normal marathon training again.

I've run ultra-distance runs, but never could find an ultra close enough to me so that I didn't have to take off work to race. But believe me, once I get better, I have my eye on an ultra up Mt. Cheaha in AL. Looking forward to recovery!

Continuing the conversation from the other thread...

What advantages do you find to running barefoot/in Vibrams vs. more traditional running shoes? Was there a difficult transition phase?

[irunbarefoot]

Hi Brandon,
Transition doesn't take that long. It is an even quicker process in the Vibrams.

The main thing you will notice when you start is your calf muscles. Modern shoes don't stretch the calf (and therefore don't take advantage of all it's amazingly efficient shock absorption) so there will be some soreness in the calf bellies. Maybe some stiffness in your achilles. But nothing major. If you gently ease into it, running barefoot will almost eliminate, or keep injuries down to a minimum.

The reason I wear Vibrams is quite simply due to broken glass and thorns. I ran for a long while completely barefoot and loved it. I've ran marathons several times barefoot, and it's exhilarating. I do both now. But my fun runs were being interupted almost every week by frickin' shattered beer bottles on the road. One teency weency tiny little piece of glass will ruin the whole run. It'll get in the right spot and just annoy the be-jesus out of you. Then you'll spend the next 2 days with tweezers trying to pick it out. And I always managed to shove the little invisible stubborn piece of glass farther out of reach with the tweezers.

Right out of the box, I ran a half marathon with the Vibes, my sister bought them for me, and it was like heaven. I didn't have to watch out for glass. I'd become quite an expert and looking for sparkles on the road on during a run.

Of course there will be blisters when starting completely barefoot. But I suggest running every other day if you do that. And starting with minimal mileage. Your feet will quickly get tough. But not nasty tough, smooth and healthy tough. Run 1 mile barefoot. And then rest a day or two. Slowly integrate it. You'll be dealing with some blisters depending on the surface. Eventually, you'll be able to run on gravel and be okay. I can't do that anymore, but I could when my feet were tougher. But don't try running on glass. Glass puctured my feet even when they were the toughest they'd ever been. I don't care what anyone says. Seasoned feet might be able to run on glass, but there is always that little hellish piece that will find a home in your foot. And then everything sucks.

Barefoot running is truly the healthy way to go. I just had back surgery, and I'm out running. Since there is no pounding when running on the balls of your feet (midfoot) there is no jarring on my spine. My calves absorb the impact.

Let me know if I can shed light on anything else for you.

[Brandon]

Hi Brandon,
Transition doesn't take that long. It is an even quicker process in the Vibrams.

The main thing you will notice when you start is your calf muscles. Modern shoes don't stretch the calf (and therefore don't take advantage of all it's amazingly efficient shock absorption) so there will be some soreness in the calf bellies. Maybe some stiffness in your achilles. But nothing major. If you gently ease into it, running barefoot will almost eliminate, or keep injuries down to a minimum.

The reason I wear Vibrams is quite simply due to broken glass and thorns. I ran for a long while completely barefoot and loved it. I've ran marathons several times barefoot, and it's exhilarating. I do both now. But my fun runs were being interupted almost every week by frickin' shattered beer bottles on the road. One teency weency tiny little piece of glass will ruin the whole run. It'll get in the right spot and just annoy the be-jesus out of you. Then you'll spend the next 2 days with tweezers trying to pick it out. And I always managed to shove the little invisible stubborn piece of glass farther out of reach with the tweezers.

Right out of the box, I ran a half marathon with the Vibes, my sister bought them for me, and it was like heaven. I didn't have to watch out for glass. I'd become quite an expert and looking for sparkles on the road on during a run.

Of course there will be blisters when starting completely barefoot. But I suggest running every other day if you do that. And starting with minimal mileage. Your feet will quickly get tough. But not nasty tough, smooth and healthy tough. Run 1 mile barefoot. And then rest a day or two. Slowly integrate it. You'll be dealing with some blisters depending on the surface. Eventually, you'll be able to run on gravel and be okay. I can't do that anymore, but I could when my feet were tougher. But don't try running on glass. Glass puctured my feet even when they were the toughest they'd ever been. I don't care what anyone says. Seasoned feet might be able to run on glass, but there is always that little hellish piece that will find a home in your foot. And then everything sucks.

Barefoot running is truly the healthy way to go. I just had back surgery, and I'm out running. Since there is no pounding when running on the balls of your feet (midfoot) there is no jarring on my spine. My calves absorb the impact.

Let me know if I can shed light on anything else for you.

Thanks, Sean. I've been curious about barefoot running, etc., for a while and appreciate your perspective. I checked out your blog too. :up: