[Closed] Help!!!!... Beginner runner in a world of pain!!!

OMG your running waaaaaayy too much.

start really slowly. run for 10mins then walk a bit, then another 10mins, and then stop, and don't do more than a couple of times a week.

Build up to it... 40 mins is a lot if you haven't run at all in years, of course you are in pain.

Take time to recover, then start small, 15 mins then 20mins, 25mins etc... build up to longer distances and durations over a period of time.

Mmmm I thought as much. I don't really do "easy". I thought I was taking it easy!!!

Fartlek is your friend.

Yup, as others have said, tone it down. If problems continue, get your shoes checked.

Pain is your body's way of telling you it's wrong. Try riding a bike instead. Running cocked my left knee up permanently.

i made the mistake of trying to run (well more of a slow jog) to my friend's house and back (around a mile each way).i hadn't run since secondary school.i ended up walking like john wayne for the next 3 days 😯 my legs just felt completely stiff/cramp feeling) i haven't tried since (i much prefer riding my bike 🙂

I'm going through something like this too. I decided a couple of months back to give running a try (well - I hadn't "run" since secondary school and that's 35 years ago). Like you, I'm just using some Salomon cross-trainer things. My first outings were only 15-20 minutes or so, twice a week. Looking at Endomondo, my latest run (12th since starting) was 11.5 km in just over an hour. My legs are usually a wee bit sore the day after, but I'm soon back to normal.

My friends wot do running are telling me that's too much, too early and that I should be aiming for only 30-40 minutes worth. Thing is, I'm very goal-driven and I have an event in mind for next spring which sees me doing a half-marathon distance. As far as I'm concerned, I just want to prove to myself, as soon as possible, that I can do it and if I'm feeling good, I don't want to just stop early 🙂

Jumping in at the deep end with long runs is asking for an injury - running is an impact sport, and if you're not used to it then bad things can happen.

Build up slowly: http://www.coolrunning.com/engine/2/2_3/181.shtml

Stretch! Warming up and down is essential (IMHO), and particularly if you haven't run for a long time. Also sounds like your shoes may not be ideal for running, in my inexpert opinion...

As others have said. Start with short gentle runs, rest, stretch before and after, and get some decent running shoes

For me, stretching is essential, otherwise I cramp up afterward, particularly if I've had a break from running and my muscles arent used to it.

Head to your local running shop and get them to do a proper gait analysis. Mine set me back £80 (asics something or other) which is kinda the going rate, but I have quite arched feet and dodgy knees so I really need good support. Ive tried Salomon type shoes, selected on the basis that they looked cool and rugged, but they were awful to run in - depends what type of feet you have but they weren't for me.

Have you got a smartphone? I use adidas Micoach which is excellent. Try out one of the basic training plans, you'll start off easy and build up gradually. I do 3 runs a week, which works well for me. I find running in consecutive days just results in injury further down further line.

I also returned to running after at least a 15 year break, generally to improve my overall fitness. From previous experience I started by visiting a running shop for new running shoes and socks. I would advise you and anybody else to do the same, take old shoes with you.

Getting the correct shoes should help you with aches and pains and socks should help prevent blisters. Some may think it's a bit overkill but I would much rather spend up front and then be able to continue running fairly injury free.

As for the running, personally I started with a loop I can run from the door and ran and walked it until I could run all the way around. I only run every other day at the most as was advised and above etc.

I'm now trying to improve my overall general speed by working on my technique and concentration.

Good luck.......

what the last 2 posters said above ^^. I did the same thing a few years ago, take it easy, and slow to start, you will be AMAZED at how quick you end up getting back to long runs and how your fitness improves!

dont give up

and good luck!

Wait until the pain stops. Warm up, gentle run/walk mix. 10 mins, increase the time you run very gradually, give yourself time to rest and repair. Dont change your shoes just yet, but buy some dedicated run shoes and make sure you've worn them around the house for a bit until your used to them.

40mins is quite a long time to run.

As others have said I'd tone it down as if you haven't run for ages than you will inevitably end up injuring yourself and it will be so frustrating. You'll very quickly build up to longer runs again but I'd suggest only increasing diatnce by 10% each time and only then after you have run that distance a few times.

Running puts a LOT of stress on your joints etc so it would be best to start easier.

I've done the same sort of thing, starting running as two kids meant I didn't have ennough time to get sufficient exercise in on the bike.
Firstly, I can't recommend enough getting a proper running shop to fit you out with trainers. Alexandra Sports in Portsmouth were excellent and took me from hobbling around with shin splints to marathon distance in double quick time, well worth the extra money over an online purchase.
Secondly, if you haven't run much before follow one of the programmes on the Runners' World site. They start at a very basic level and are well graduated.
Lastly, don't ignore injury or like me you'll be on first name terms with the Physio for a long time.

10 mins, nice and easy, twice a week.

if it's hard work, slow down.

no hills, up OR down.

run somewhere nice, don't feel guilty if you have to drive there.

YES! you need to get new running shoes (and decent socks).
I (this was when I used to run a lot), just bought some trainers that fitted, tried running and got hideous blisters on both arches.
Went to a proper running shop, got fitted for some running shoes (they let you "test run" them) and never had the problem again. Thurlo (sp?) running socks too.

Don't do so much in one go - build up to it.
Make sure you have good shoes
Warm up & down
Run on grass if you can while your body gets used to the impact

As above - some running shoes have very high arches which will lead to blistering on your arch.

I thought the bicycle was invented so people didn't have to run anymore.

Proper shoes - get advice and accept the best ones for you may be quite expensive.

Stretching routine before and after - you want to gently stretch all the key muscles in your legs. Different routines work for different people. My routine does 5 different stretches, one each leg for 12 seconds each.

Shorter distance and gentler pace to start with. You will be able to build it up quickly.

At least a day's rest between runs.

If something hurts, don't run until it stops hurting.

Take it gently and you'll find the beginner's curve is great!

Cheers guys.
The pains died down today but i'll give myself a few days to mend and maybe start again at the weekend.

I'll have a look at those plans and stick to one. The 40 mins running didn't bother me at all, wasn't hard work and no discomfort whilst running.... it when I stopped it became apparant.

I'll have a look for some new running shoes and wear them around the house as mentioned.

Can anyone recommend any places I can get fitted up arouns Stockport / Manchester way?

So went out last night a gentle 40 mins.

As Gunz say, make sure you got the right shoes, that you have been videofilmed,if not goo to a decent shop, to see if you fall in or out on your foot (pronation/supination)

I started trying to run a few weeks ago. Whole WORLD of pain. Knees, shins, achilles. You name it, it hurt. However as other have said you need to start slow and work up gradually. I'm still struggling with the running but the pain is no longer present. It's all about adjusting just don't push yourself too hard too quick.

Don't go running with Surfer whatever you do!

The whole shoes lark is a complete crock of bollocks.

I did a half marathon in 1.45 in cheap internet-bought shoes (my first ever distance run and I wasn't a runner before training for it). I enjoyed it so I treated myself to a 'proper' fitting and spent £££££££s on a pair of shoes to correct my gait.

They have always been very uncomfortable, cause me more problems (pain in knees, pins and needles in my feet) and I much prefer the old ones.

And they were fitted by Up & Running so there is an expectation they were (or should have been) fitted correctly.

I thought the bicycle was invented so people didn't have to run anymore.

The good thing about running is it involves:

Putting on shorts, t-shirt and trainers
Go out and run

No cleaning, oiling chains, repairing punctures, adopting silly clothes, packing multi-tools, food, waterproofs, faffing with indexing gears, £250 lights or indeed driving for an hour to go and run.

I mean I love mtbing but if you're pushed for time in the week...an hour running does you the world of good and you're back home in time for Coronation Street*

*I don't watch Coronoation Street

Agree with Duggan 100%. This is exactly why I started to try running. I love biking but current work committments mean I am often away from home over night and whilst in summer it's great to throw a bike in the back of the car, it's a bit more awkward in winter. Get to the hotel, kit on and out the door. Better than festering in my room all evening or joining the other [s]barflies[/s] business travellers in islands of isolation in the bar.

I don't watch Coronation St either.

Don't go running with Surfer whatever you do!

😳

I'm a reformed character!

Just be careful you don't get the bug and disappear into the mountains for 6+ hours looking for that 7000ft of vertical ascent. 40 minutes isn't too long, if you hurt then stop if you don't then keep going.

Running is great but it is painful at times. But; shoes, socks, shorts, t-shirt, go!

You can have your gait analysed and be given some corrective shoes but no amount of EVA foam or support pillars are going to help in the long run (see what I did there). These shoes are probably going to be full RRP too.

If you are buying from the web can I recommend a neutral trainer rather than a supported one; this way your foot will be happier with you as you're not forcing it to do something you don't want to do.

If your using Salmon XA Pro's then these are ace for trail work and they have a pretty low drop so you may be working your Achilles and ankle a little more than if you had a pair of Asics Nimbus (or similair mid-range road shoe); that'll account for the arch pain and the stairs difficulty.

if you hurt then stop if you don't then keep going

OP - please don't follow that daft advice!

The whole shoes lark is a complete crock of bollocks.

I did a half marathon in 1.45 in cheap internet-bought shoes (my first ever distance run and I wasn't a runner before training for it). I enjoyed it so I treated myself to a 'proper' fitting and spent £££££££s on a pair of shoes to correct my gait.

They have always been very uncomfortable, cause me more problems (pain in knees, pins and needles in my feet) and I much prefer the old ones.

And they were fitted by Up & Running so there is an expectation they were (or should have been) fitted correctly.

I would have thought this experience showed you that the shoes make a difference? And that buying the right pair for you and your usage is important.

No, shoes trying to make your feet do what your feet don't want to do leads to those problems. Expensive, corrective shoes will do this (probably, and in my experience).

Obviously a little bit of knowledge will help with your Internet/Sports Direct/Go Outdoors/Field & Treck purchase.

I would have thought this experience showed you that the shoes make a difference? And that buying the right pair for you and your usage is important.

At the end of the day, I have spent 40+ years over-pronating and my joints have adjusted to that so getting a pair of running shoes to correct it just puts stresses in places I have never had them before.

MF; you sould like a prime candidate for a natural running shoe. Try that for 40 minutes on your first outing and try hobbling down the stairs the day after.

At the end of the day, I have spent 40+ years over-pronating and my joints have adjusted to that so getting a pair of running shoes to correct it just puts stresses in places I have never had them before.

I agree with this your body will adapt given enough time. My friend also over pronates a lot particulalrly on one leg. He has an impressive list of times and race wins over many years and the only time the over pronation caused him an issue was when he tried to correct it using ant pronation shoes. He switched back to neutral shoes and the problems disapeared. His body has compensated for the over pronation on its own.

natural running shoe

As oppose too.....

MF; you sould like a prime candidate for a natural running shoe. Try that for 40 minutes on your first outing and try hobbling down the stairs the day after.

Dreadful advice - the muscular pain won't be apparent for a while after any run and a fit cyclist will be able to run quite some distance before feeling other pains/discomfort.
OP - please don't follow that daft advice!

If it's muscular it's no problem, carry on and your muscles will tear and repair making you stronger and faster; obviously after a suitable recovery. If you slip, or twist, or fall and have an immediate onset of soreness then stop and don't run until your good.

Of course MF I imagine you do ultra's all the time and completely know what you are talking about, although I imagine you don't.

Of course MF I imagine you do ultra's all the time and completely know what you are talking about, although I imagine you don't.

It might be good advice for someone who DOES do ultras but then I wouldn't know would I?

Can anyone recommend any places I can get fitted up arouns Stockport / Manchester way?

Running Bear, Alderley Edge any good to you? Good shop.

Sorry? I don't understand your argument. I spent money having the 'correct' shoes fitted (as is often recommended on here) and my experience of it is that it led to problems, not solved them. So my experience suggests that getting the 'right pair' correctly fitted isn't necessarily right for some runners

My point was your experience has shown how much difference shoes can make. This was apparent as you mentioned with your original shoes you enjoyed running and with the replacement you always have sore feet & blisters.

Hence shoes can make a big difference.

The fact you spent a lot of money on shoes you thought were being fitted 'correctly' is irrelephant to the fact that shoes make a difference.

I think it only shows that they were not right for you. This has nothing to do with the cost. And goes to highlight my second point that all people are different and therefore it really is a case of trying to find what works for you.

I think it only shows that they were not right for you. This has nothing to do with the cost. And goes to highlight my second point that all people are different and therefore it really is a case of trying to find what works for you.

i feel your pain, started running 6 months ago and it was tough.

best advice buy the most expensive pair of running trainers you can find, get them fitted in a 'proper shop'.

made the world of difference, my pair of asics has transformed the running, where to a point im actually enjoying it!

(i hadnt read any of the above - but still stand by my view)

and my experience of it is that it led to problems, not solved them.

how long did you try them for, one run, two runs?

how long did you try them for, one run, two runs?

so are you for or against having shoes 'properly fitted'?

I'm for using shoes that fit properly 🙂

To try and answer your question, I don't believe even the best shoe fitter in the world can pick off the shelf the perfect shoe every time in a 30min or so 'fitting'.

I think the person in the best position to fit you a pair of shoes is yourself. Though this takes understanding of the different gates and how shoes are designed to work with these, then comparing this to how you run and what you want from a shoe.

This takes time, experience and often buying the wrong pair of shoes once or twice. This is where the 'fitter' service comes in.

In the majority of cases a knowledgeable fitter will be able to recommend a shoe that works. It may not be the best, but it will more often than not be suitable. Thus avoiding the situation of buying the wrong shoe. And they are a substitute for gaining your own knowledge and experience - perfect for the beginner/novice.

Obviously this doesn't always work. There will be times when the fitter gets it wrong - maybe lack of knowledge, not enough info from the runner, miss communication or they just couldn't care.

You'll find most club runners, once they have found a shoe/brand that suits them they stick to it. The price is not the leading factor, if cheap shoes work then lucky you. Doesn't mean buying expensive shoes is wrong.

You'll find most club runners, once they have found a shoe/brand that suits them they stick to it. The price is not the leading factor, if cheap shoes work then lucky you. Doesn't mean buying expensive shoes is wrong.

It usually works out cheaper this way. I go through shoes quite quickly and I just buy last years colour etc.
Choice of shoe is one thing but its important to throw them out when they are worn and running shoes have an EVA midsole which compresses and offers little protection after several hundred miles. Having the most expensive pair of shoes which are compressed and mishapen because they are 18 months old will cause just as many problems.

Unless you are 6 years old I am not sure "fit" is such an issue. You dont need a retail expert to tell you when shoes are too big or too small, lacing them up and walking around the shop is usually enough!

M_F - Yours is an interesting case, and a definite screw-up by U&R. I have the opposite experience with another shop which transformed my running for the better (as we've noted before).

What I'd say is not to take one numpty's ****-up as indicative of the whole industry. I've seen U&R's gait analyses in progress and I wouldn't trust them either - despite being good friends with two of their shop managers. I go to an independent shop (Accelerate in Sheffield) where, again, I know the owner and know his qualifications run quite a way beyond an in-house course. I trust his advice but also know that, ultimately, the decision is my own. If I think a sales assistant is trying to pull a fast one, they aren't getting my money. Having tried out 12 pairs of shoes on my last trip (to buy a set of trail shoes to run an Ultra in), I'm pretty sure a [i]fast[/i] buck isn't what Stu from Accelerate was thinking of.

Hey, the other thing for the OP that's just occurred to me (although it's probably been covered already) is to genuinely take it steady next time. If you think about it, 40 minutes' walking would leave you in no pain whatsoever; 40 minutes' sprinting would leave you unable to walk for a day or two. So definitely start on the gentle end, and consciously slow yourself down a bit, and then build up speed over the weeks.

irrelephant

My new word of the day. Thanks, phil.w. 😀

gravitysucks - I don't know much about shoes and all that they're arguing about, but I do know that this

[url= http://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k-plan.aspx ]http://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k-plan.aspx[/url]

has been very good for me - no injuries, and my steam train impression now lasts 30mins without stopping.

Cheers everyone, will take it all on board.

Was actually using this as an escape from the stress / shite at the mo.
Bloody typical its just added to it! lol

thegreatape - that's the same 5k plan linked to earlier in the thread.

From my point of view, that seems to be aimed at someone who just isn't fit at all - you're actual couch-potato. For anyone approaching running anew with a decent level of bike-fitness, it's all a bit underwhelming. Is there something more appropriate?

DruidH- http://www.runnersworld.co.uk/racing/the-perfect-10k/84.html

Ah, didn't read through properly.

You're right I think, and I'm not qualified to suggest anything else. Having said that, I don't suppose it does any harm to start off gently until your running muscles get used to it, even if it's too easy from a CV point of view?

Best not too have a warm bath, if you want your legs to be better foe the next day, jump in a clod bath for a few minutes. I did this once after a 24 hour race and I was a lot better the next day.

The optimal temperature for recovery in a shower is 14 degree C, but not many people have a thermometer in the shower.

duggan - thanks for that. There's a plan for a half marathon too! Only problem is that they all assume a "beginner" has been running for a year 😕