Never thought I'd ever sign-up to a runner's forum - yikes. This clearly must be a midlife crisis
OK - I'm 41 and weigh around 18 stone.. and I'm not 9' tall so my BMI is well and truely in the 30+ catagory.
I've finely decided that my spectacularly sedentary life-style needs to change and now that I'm working from home I can spare at least 30 mins / day to do something energetic.
To that end, I've downloaded the C25K free app and aim to build up to a massive 5 Km run (which fits nicely to my 30 mins/day limit).
I'm on week 1, day 2.. and my bloody left foot is killing me! (outside edge, midway between heal and toe). Oh and the muscle on the outside, front of my shin (Tibialis Anterior - I think) seems to simply "lock" solid and hurts. I suspect that my old trainers may not be the best.
Short of visiting casualty (to be told, no doubt, to take it easy) does anyone have any suggestions for reducing the discomfort.. or is it an inevitablilty of being overweight and starting some exercise and that I should "man-up"
One thing when you pick up injuries, apart from the obvious (ie rest, see a doctor etc) is to think 'OK everytime I run I have a sore shin, what else can I do?' ... I'll give you my example right now ...... left knee is a bit buggered ..... and the pain occurs when I run ..... but if I do crosstrainer or swimming its fine. So instead of running so much I switch to do more cross training and swimming. This still keeps the cardio up while allowing the body time to fix the knee.
So apart from 'manning up', given that your primary goal seems to be getting fitter and losing some weight, have a think 'If its the running at the moment thats causing the pain, what else can I do temporarily until I get better to continue to progress.'
You might do lots of walks up hills for instance if they dont hurt, to compensate. Or crosstraining, or swimming. Some people have this 'Oh Im injured I cant do anything now.'
If you get injured, think to yourself 'while Im getting better/waiting for it to heal, what ELSE can I do?'
Obviously the above helps if youre part of a gym or have access to other equipment.
Also if you are in that newb stage, overweight etc ........ then doing one thing too much is a sure way to get injured.
So instead of trying to do 30 minutes of running and nothing else, you would be far better off doing 5 minutes of running, 5 minutes of walking, 5 minutes of crosstraining, 5 minutes of rowing etc etc ....... all back to back obviously. So do lots of little exercises back to back that work different parts of the body, so no one part of your body is getting strained, especially early on in your training, so you have some kind of base to work from.
Then obviously as your cardio improves, your weight comes down, then you can start to concentrate more on the running, but try and do lots of little different things than just the one thing.
Hi Joj, try the "0 to a marathon in 22 weeks" thread for some encouragment and good advice.
DFs right about seeking alternatives when injured - I've had to cut the running for a bit so have taken to cycling. Foot injury sounds familiar! Try icing it, I'm sure the more experienced runners on this forum will be able to give more comprehensive advice.
and get some decent trainers, they will make a difference!
most of all, well done on making the decision to make a change, wish you all best!
Get fitted for some new proper running shoes.
Run on grass where you can to reduce the impact.
Get your weight down via diet. Being a lighter weight will reduce your chances of injury. Just eat what you do already, but much less of it.
Welcome, good luck and enjoy your new lifestyle.
Try walking for 30 mins every other day to start with, that way less stress on the joints (your shins will thank you). After a week or more of that then start the c25k, jog the run bits slowly. Do not build up too quickly, if necessary repeat a week of c25k.
Get some decent running shoes, they make a big difference.
Good advice from SimonH.
OK, had my gait checked..
I underpronate which explains why
1) every sprained ankle I've had was on the outside, never the inside on the joint
2) why the outside of my foot hurt when I train, given most trainers will just make my gait issue worse.
Time for some proper trainers that are designed to work with my gait and not against it. Any suggestions? Most of the cushioned trainers seem to be designed for lighter runners and not, ahem, larger walkers!
Sounds like you need a lot of support even when walking, maybe get some supportive walking boots to start.
Joj...well done for getting your bum off the sofa For me at least that was the hardest bit...
Great yove had your gait analysed as, in my experience, the correct trainers are worth every penny..even if its alot of pennies they are well spent!
Is there anyone locally you can train with?
Meanwhile, well done for starting..every journey starts with a single step and all that ...xx
I had similar problems when I started last year as a near 19st lump who couldn't run for 2 mins, shin splints, twisted ankles, everything.. I had my gait done, bought a pair of New Balance 940's on the shop's recommendation, and I haven't looked back. Five half marathons later, I'm now in the 16s and seven weeks from my first marathon. Getting out there and foot analysis are the two best first steps. Well done!!!
Great encouragement Steve Well done you...and if proof where needed, it really does pay to have your gait analysed and find the right kit xx Well done Steve Taylor xx
This is all good stuff and I think its great that firstly Joj took the positive decision to get fighting fit but also that he is getting nothing but support. Im on a few triathlon and cycling foums that are full of prima-donnas who are so up themselves that they often forget the thread topic, offering no real help or advice.
More power to you Joj. Remember, little but often and whilst not everybody will agree, diet is more important than the running in my opinoin (at the very least its as important), simply because it enables. Low impact, short jog/walk/run/jog/wak and you will be fighting fit in no time.
Im 47 and have lived the exact experience you are going through at around the same age. 3 stone later, it was all worth it.
I've just done my second Parkrun, and I have a 10k tomorrow so if proof is needed that it can be done, albeit really slowly. One lesson I'm still learning is how NOT to give yourself a hard time if a run doesn't go so well. At least I'm not sat on my couch THINKING about running lol
If it helps I did my first parkrun yesterday and think that I have managed to do it the slowest time EVER but I really dont care; fact is I did it and next time I will be faster than this time (52 minutes!!)...This time last year I had a BMI of 52 and weighed 18stone 9 and wouldnt (actually couldnt) have walked a mile never mind walk/run 5k...
How you doing Joj?
Well done Myecclecticlife. You should be proud of that!! Out there is better than couch, and the very fact that you're already thinking about going out again is a great credit to you. Your time's irrelevant, as you're out there in the first place
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