Sofaboy: I have been doing some stretching after running, but nothing overly scientific - ill be sure to check out some proper techniques.
Max's Mum: I get the same pain after run/walking in the gym, but its worse this time after the outdoor run/walk (I guess as you say, its harder!) - ill give the ice and stetch/massaging a go this evening - the pain seems to be getting progressivly worse day on day rather than better)
I'm new to running and I'm having some teething problems that I'm hoping I can get some advice with.
Some background info: I'm 25, 6ft (and a half inch!) and currently weighing in at ~135kg.
For my size, I would say that I'm actually reasonably fit - I've been working on my weight via the Gym (and healthy eating!) over the last 4 or so months, and typically go for a 1.5 - 2 hour workout every other day (both cardio and weights). Overall im very happy with the progress I'm making fat-loss wise.
Ive recently decided that I want to "get back into running". The last time I "ran" was really back in primary school where I did a fair amount of cross country (and to an extent competed).
I started jog/walking at the gym (treadmill, obviously) - and completed a 5km Jog/walk in about 40 mins on my second run.
I also experimented running 5km in 200m stints, broken up with a quick set of weights after each 200m (and getting back on the same treadmill before it reset the stats).
On Saturday I ran outside for the first time, and managed 5.6km of run/walking (no idea on time, but it wasn't quick).
I'm having no major problems while running, I'm pushing and getting very out of breath, and as expected my legs get heavy and ache towards the end of my planned route.
The issue I'm having is the severe pain I'm getting in the days following. Now, I expect some aches, and from pushing weights I know (and quite like) muscle aches after a hard gym session - but this is different. I'm getting a lot of sharp pain in around the muscles towards my ankles, shooting up my calves - to about half way up my lower leg. Its Wednesday now, and its very painful to simply walk - I've done no running since Saturday.
I've done some reading regarding running shoes, and realise I definately need to get some proper shoes sorted ASAP (I'm not going out again until I have!) - But I'm very confused. Unfortunately I cannot easily make it to anywhere that can analyse my gait properly - and was hoping to make an informed purchase online... From the information Ive read on this, and other websites I'm left entirely unsure of my actual needs.
My feet are flat as pancakes, which would suggest I'm overpronated and need motion control/stability shoes, however the wear pattern on both my current and previous pair of trainers (Both Running "Style" Adidas trainers) suggests that I underpronate. I'm not really sure if my shoes are pushing my feet out that way, or if I'm overcompensating for the overpronation or what, but it leaves me a little unsure of what to buy.
I would need to take time off work to get to a running shop to get checked out - and that isnt really an option at the moment Is there a "safe" option?
The other thing that I'm aware of is that because of my weight this pain may continue with even with good shoes. I'm fortunate in the fact that my knees are good, and my leg are generally quite strong (180kg leg press, 60kg leg extension and leg curls at 3x10 are in my gym routine) - but is there anything else/specific I can do at the gym to help strengthen the muscles most at risk of injury for very heavy runners? I've tried to look around online, but the information is sparse at best and what most consider "heavy" is below what im aiming to achieve long term!
Once im back on my feet again I'm planning on going back and looking at C25k - in the meantime im really restricted to non impact gym work until I can get suitable footware sorted