Fitness Minutes: (20,328)
1,964 6/22/12 9:06 A
When I started running, I remember being pretty sore for the first month/ month and a half. It was a dull ache though, not a sharp pain. I could run through it but at one point, it did get worse quickly and I wound up walking 2.5miles home one day... not good. Try to listen to your body and when you think enough is enough, take a rest day.
Also, you need a good pair of shoes. Go to a running store and get an opinion. You don't have to buy there, just get analyzed for free and go from there. It made all the difference for my knees (although my shins are another story).
Lot of good advice given. I would second the recommendation of couch to 5k, it starts you off a bit slower and that may be what you need. The first week is only one minute of jogging and one minute of running alternating.
I would also suggest taking a break between running days right now. Your body really needs to recover, your leg muscles aren't used to taking that kind of an impact.
If you continue to have pain, focus on brisk walking for a few weeks to strengthen your leg muscles. Build up your mileage walking and then start a running program.
Good shoes are important but don't spend a whole lot of money just yet. Fit is very important, you may want to seek out a running outfitter with experienced staff to assist you. The most important thing is form. It doesn't matter how good your shoes are, you will get injured if you have bad running form. Someone else suggested checking youtube and looking that up and that's a great idea. Another idea is to see if a local running outfitter has a class on good running form. They will watch you run and help show you ways you can improve.
My last piece of advice would be to get off the road and seek out a hiking trail that is fairly flat. Trail running is a lot easier on your joints and builds more stabilizer muscles in your legs. Plus it's very enjoyable. Just find a way to make sure you enjoy running. If you don't enjoy it you won't stick with it.
It can take a while for your body to adjust to the speed and impact of running, and it is generally recommended that you build up 3 months of solid walking before running to help your legs start to adjust to the impact.
Watch your running form. Heel strike can result in jarring as there is nothing to absorb the impact. Mid foot or toe strike enables the muscles of the foot and ankle more of the impact.
Also, slowing down you running speed can reduce impact.
I agree as well on form and also on shoes. You need to have your pronation checked. I started with old running shoes, as I didn't think it mattered. Then after lots of googling and videos, I learned about pronation (I'm a slight over pronator and got shoes to help correct that). They weren't too expensive either (Brooks - $140CDN at Running Room) Since then, I have been able to keep up with my 3x week running schedule and complete a 5k and more! All with NO pain! Yes, I do have muscle tightness, but that means I didn't stretch enough afterwards, didn't walk-warm up long enough before or I did a much longer run than my typical. I'd love to suggest trying the same program I did with C25Kfree (on bb, droid and iPhone) Amazing program and although if you look ahead the weeks seem daunting, you will get there and be SHOCKED with yourself that you're doing with with ease! I now go back to the early weeks and run almost twice as fast to work on speed to cut my time on my 5k!
Good luck! And yes, running should never hurt like that! Sore muscles are different... Pain is never a good thing, in any sport!!
I had the same problem when I started running, and it was happening because my form was terrible. Youtube running form and watch some videos, then practice running and just focusing on your form. My problems went away pretty quickly and I have been running on and off for a couple of years since then with no more calf problems.
Hope that helps!
Fitness Minutes: (52,331)
789 6/21/12 3:14 P
Another tip is to make sure you're doing some strength training. A lot of running injuries start from weak gluteus medius and maximus muscles, and they can be tricky because they'll show up somewhere else like your calf or knee.
Fitness Minutes: (14,252)
9,689 6/21/12 2:50 P
No, it's not. If it hurts... you need to slow down, and listen to your body. Running shouldn't hurt. You can have discomfort, but if something is causing you pain, that's not normal, and is a sign something's wrong. Don't try to push through the pain... doing so can turn an injury that requires RICE into something that needs surgery!
If it hurts, there's a couple of things that can cause it.
1) Improperly fitting shoes. Even if you buy "good" shoes, they may not work for your fit. Get thee to a running story, and get a proper fitting.
2) Poor form: Running badly can make you hurt! This can including overstriding. I suggest something like Chi Running to learn better, pain-free form.
3) Doing too much, too soon. Did you build a good walking base before you started running?
You may need to take more time off to heal... by running through the pain, you may need to rest longer. If this continues, get to a doctor to make sure you haven't seriously hurt yourself.
I tried to do too much, too soon and got awful shin splints as a result. Took me months to try again without pain.
If you aren't strength training yet, you should be; strength will help increase your strength and endurance. Cross training is also important to help build your muscles and endurance!
Fitness Minutes: (36,962)
558 6/21/12 2:06 P
I experienced something very similar when I began running. Does it feel a little bit like shooting pain while you're running then sore/aching afterwards? If so, I had the exact same thing in my calves and knees. It eventually stopped after I had been running a few months, but I can't remember how many days I would take off to recoop and if it would hurt just as bad when I started up again after those recovery days.
Just to be safe - I'd recommend you talk to a doctor if the pain persists. It's great that you're sticking with this program but you don't want to get injured - and be out of commission - as a result!
I hope you feel better soon!
Fitness Minutes: (9,113)
496 6/21/12 1:14 P
I started the rookie 8-week running program last week. The first week consists of walking for four minutes/running for one, repeated four times. However, doing this, in spite of how "easy" it may seem, has been killing my calves. I was limping to finish the 20 minutes, and limping the rest of the day. Last week I still did my training regardless of the pain, but this week I took a few days off to help my calves recuperate. I did my training again today, and the pain is back and just as bad. Is this normal when you start "running"?
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.