Runners need advice (long)

[jharris]

Ok so I really admire people who can run. Unfortunately I cannot run. In March I did an easy 2 mile run. The weather was crappy. Cold and rainy but I ran(slowly). Well during the run my hip started to hurt, nothing excructiating so I pushed through. Afterwards my hips were so sore CRAZY DOMS for days. Now here's the thing I could do other activities with no pain afterward what so ever. Kickbox, step, walking no problems. On vacation I did a couple CC's and again my hips would become sore for the next couple of days. Then on Tuesday I went for a 2 mile easy run. Hip started hurt a little but nothing crazy so I pushed through. Ran most of the 2 miles but did take some walking breaks. I even asked the dr about the pain. He said it is most likely bursistis.

Is there a way I can learn to enjoy running without having crazy hip doms? Could it be I need better sneaks? I wear Asics but I wear them for everything. I also stand on my feet all day at work. Could it be weak hips? Not warmed up enough?

Any advice? I would love to build up my endurance and just be able to enjoy running along with all of my dvds.
TIA

 

[janie1234]

Jenn, . .could be your doing to much to soon and trying to run through pain. Pain is your body trying to tell you something is wrong. If it is a little ache I've run through it but if you've never run before 2 miles is pretty adventerous. I would start off with 1 mile and walk 1/4 warm up and 1/4 cool down. It took me a while to get used to running. I've been on a bit of a break (6 months). I just started running again a few weeks ago and when I started with 2 miles I struggled. I've gone up to 3 mile runs but I'm telling you even that is a challenge.
Hey if you can get through a Cathe workout like Imax you can run. Trust me. Just take it slow and have fun. It is not a race. There are days when I run super slow and days when I can go faster. Bring on some heart pumping music and go for it. Every day that you can get out there is a success. 1/2 mile 5 miles.

 

[maddiesmum]

I don't agree that just because you can do Imax, you can run, successfully, without pain.

The movements required in an Imax workout do not replicate running form and how it affects the body. When you run, at some point in each stride, your entire body is airborne, and then your body weight drops to land on one foot, radiating up the leg to the hip. If your hips are not strong and stable, they drop and collapse with each stride, rather than supporting the weight and this can strain the gluteus medius and the top of the ITB called the tensor fascia latae. I know, because this is the same running injury I have had since January. I cannot run at all because of it. I can powerwalk at 5.8mph, I can do step, but I cannot run without pain afterwards in both upper hips.

PT will teach you that you need to strengthen the hips and work to stabilize them. You will not find most of the exercises you need for this on a typical Cathe leg DVD. Instead try the following, which I learned at PT last month:

--You need to do lateral lunges, preferably onto a bosu or other unstable surface.
--Add in clamshells with resistance loop around the thigh.
--Also, bridge work, try one foot on stability disc, one leg in the air moving backwards and forwards in the air ten times while hips are bridged up. Do this on each side ten times, working to keep hips stable and working hamstrings at same time
--Do lots of stability ball roll ins for the hamstrings, double legged and single legged.
--Do monster walks/fire walkers a lot.
--Work on your balance: single leg squats with rotational twist to touch a cone on right side and then a cone on left side. Do three sets of 15 per leg.
--Do slide lunges with gliding disc under one foot, as Cathe does on STS. Slide to side, back to 5 o'clock, and behind you to curtsy lunge.
--Do side planks where feet are stacked on bosu or other unstable surface and lift and lower hips while supporting body weight on one elbow. Do three sets of 15 each side.

Also go to runnerworld.com where currently they have a whole video on strengthening hips for running.

The big thing to remember is that if you are not a runner and then you go straight out and run 2 miles, well, this is a shock to the system that you did not prepare your body for. You need to follow a couch to 5k program that teaches you to gradually increase your distance run each week by the 10% rule, and even less than that and more slowly than that if you are hurting after each run.

Good luck,

Clare

 

[syzygy314]

I agree with Clare here. You need a lot of focus on strengthening those running muscles! I would also venture out and say to start really slowly. Use a C25K program as Clare also said to work your way into running.

Get some shoes specifically for running. I'm a believer in Vibram or minimalist shoes or even barefoot running. It is more natural for your body. Whatever works best for you is what you should get, but certainly you need running specific footwear of some sort.

Take care! Good luck!

 

[lightening16]

Hi
On occasion I will get hip pain as well when running... I really agree with everyone else that you need to ease into it and a run walk type program would be helpful. Another thing that I have found that really helps is to stretch out the front of my thigh. One knee up and one knee on the ground and kind of push you hands against the upright knee and push your self very tall and slightly back untill you feel a pull in the front upper thigh area. A foam roller may also help your situation as your IT band could be really tight and that could be pulling as well.

Step uses your hip flexors alot and makes them stronger than your hamstrings and butt muscles which are key to running... my physio said that you should always do walking lunges before you run to "wake-up" your butt muscles.
Hope this helps!
Heather