1. Warm up for longer. Anything less than 10 minutes and I won't have a good run.
2. Check your form. I had really terrible calf cramps when I started running (so bad I was screaming in pain), and I discovered that my form was off. I youtubed 'running form' and watched everything I could.
Hope that helps!
Fitness Minutes: (89,534)
3,891 9/13/12 12:19 A
First build a good walking base, then do a walk / run program (C25K)
more than half recreational runners get injured each year, and most of these are due to doing too much too soon. While your intention is to be applauded your approach leaves something to be desired.
Slowdown. Get a good walking base, that add short runs during your walk. Your body needs time to adapt. I have run over 3000 km in a year, but I progress gradually. I learned to run well, so as to stay injury free.
Like -CORAL- said run walk intervals are a great way to start running.
And I found it very helpful to get fitted for running shoes.
Fitness Minutes: (34,683)
2,226 9/12/12 4:16 P
Regarding shoes: all the research in the world doesn't replace an actual fitting at a running store with a professional fitter. It doesn't cost any more money but can make a big difference in your mechanics.
I would suggest if you are really interested in running, instead of trying to just run until you can't anymore for only 1 time a week, you should try a couch to 5k program that will have you run a few times a week, with run-walk intervals. For instance the first week, you run 60 seconds and walk 90 seconds for a total of 25 minutes.... and then your run duration increases a little each week. It's very effective. You can do a google search for "couch to 5k" and find a good program.
You might be OVER hydrated drinking a gallon of water a day. Make sure you're replacing your electrolytes. Bananas, coconut water, salt, sports drinks or electrolyte powders are things you might try incorporating. Being over hydrated dilutes and upsets the balance of minerals needed for proper muscle function.
That amount of water might be excessive, especially if you're also eating water-heavy foods like fruits and veggies as well. Overhydration can be dangerous, so I'm curious why you're drinking so much water.
You are currently running once a week, is that correct? My suggestion would be to increase to 2-3 times a week b/c once a week really isn't enough to get your body used to running. I would also suggest slowing down. Lots of times cramping happens when you try to go out too fast. Instead of running 1/4 a mile, try walking for 4 minutes, then running for 1 minute and repeating that cycle throughout your run. As you become more fit, then you can slowly decrease the walking time and increase the running time.
Hope that helps,
Fitness Minutes: (1,770)
2 9/12/12 12:55 P
I only run on Wednesdays, M, T, TH, F I lift weights then do cross-training or intervals. My trainer setup my schedule.
My shoes I did a lot of research and went with a stability shoe due to week ankles, but I will consider a neutral shoe.
You're increasing your distance too much. That's generally what causes shin splints. The general rule of thumb is no more than 10% per week, but I found when I was starting out, there were weeks when I was better off not increasing at all so I'd repeat my training week in the 5K plan.
Are you doing a walk/run program or just running as far as you can before stopping?
When you got the new shoes, did you go to a reputable running store for evaluation? Going from a stability shoe to a neutral shoe actually helped me a lot.
Fitness Minutes: (1,770)
2 9/12/12 11:58 A
I'm new to running and am trying to work up to running without stopping for a break. The problem is I get about 1/4 mile in and my calves and shins start burning like they are on fire then will at times go into a full cramp to where I limp and it is hard to even walk. I drink about a gallon of water everyday. I stretch before and after all workouts - even doing specific stretches for shin splints. If it is a running day, I always warm-up for 5 minutes with a brisk walk first. Purchased new shoes which has helped some - at least it has alleviated any knee and hip aches. What am I doing wrong? Is there more I can be doing to prevent this? It is very discouraging and I have 20lbs more to go to meet my goal plus running my first 5k. HELP!!
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