starting running

nsaeolian

nsaeolian

Cathlete
Hi i just started a running clinic. What a shock that was to my limbs. I thought with my Cathe weight work, the cardio I do with the other Cathe DVDs that I would be able to not be too sore after my first run. It was only a 2k 1 minute walk , 1 minute run. I knew my knees would be sore as they are the spot I need to strengthen the most and need to progress slowly. I wasn't expecting my ankles to be sore and my quads. I thought I worked my quads well. Any hints to decrease soreness or just do as my husband says "it'll get better" and just keep at it? I know there are a lot of runners here and it's something I always wanted to try.
 
Other than not doing too much too fast, make sure you have gone to a running shoe store and had your gait analyzed. The right shoe makes all the difference. Also what helped me alot while I was running was incorporating yoga about twice a week. The great lower body stretching as well as the isometric leg work really helped alot. I also used the Couch to 5K program (you can google it) but I didnt follow it as is b/c when I was first starting out I couldnt run as many times per week or progress as quickly as the plan did so I would sometimes do the same workout/run the entire week before progressing, ie. I would do their given Monday workout twice a week sometimes for 2 weeks before moving on to the Wednesday workout. You may also want to check out this workout...

Strong Stride with Lisa Watson

Good Luck!
 
The fact that your ankles are sore tells me you are wearing the wrong shoes. I've been running a lot of years and have been sore in some different places, but my ankles have never been sore.

I agree that you should go to a running shoe speciaity store. They'll fit you with the correct shoes according to whether you pronate or not, and also based on the shape/size of your foot and arch. It makes a world of difference! Most of the good stores will let you run in the shoes for a while and return them if they don't work for you. You'll pay a little more buying from them, but it's totally worth it. Once you figure out what brand and style work for you, then with your next pair you can search them out online and find them cheaper (ebay, amazon, etc.).

Also, don't forget that running shoes wear out much faster than you'd think. You can't tell by looking at them that they need replacing. I replace mine every 500-600 miles. It can get kind of expensive, as that's about every 6-7 months for me, but it's completely worth it. My first sign that my shoes are worn out is when I start getting aches and pains that aren't normal.

Good luck with the running!
 
Can you give some examples of what kind specialty store to go to? Names, etc? I, too want to start running and seem to have no problem with my endurance, but my hips get sooo sore after running just a 5k.
 
It depends on where you live. I live in the Atlanta area, and a popular one here is Fleet Feet. They have stores nationwide, but they are not the only store that does this.

I would just google "specialty running shoe stores" and see what comes up in your area.

Another thing I do that really helps is wear inserts. I use the SuperFeet inserts in green. There are a lot of different types and brands of those too. I would say to let the sales person at whatever store you go to, help you find the right inserts too.
 
Congrats on starting running! I agree with all so far, do go to a running store and try on several pairs of recommended shoes, have them watch you run in them and find something that fits your gait. I am a pronator (my ankles tend to bow inward as my foot strikes the ground) and I wear a stability shoe to help correct this.

I am not surprised to hear that you have sore ankles. I experienced this when I started running and have heard it from many other runners as well. Ankles are pretty intricately constructed with lots of tendons, ligaments that will need to get used to not only the impact of running but the repetitious nature of it. You may be fit when you start running (I was too, being dedicated to my Cathe workouts and strength training) but running is a whole different ballgame. The important thing is to pay attention to whether you’re experiencing “aches” or “soreness” vs. serious pain. Expect some aches and pay serious attention to the pains.

One other piece of advice that was given to me, and I’m very thankful for it, was to build up slowly. If you’re doing run/walks and you feel that you have the energy to run longer distances more quickly, don’t. Let your feet/ankles/legs catch up to your cardio abilities.

Good luck!
 
thanks

Thanks everyone. Those are all great tips. I have some new shoes that I had ordered a couple weeks ago arrive today, so when I go to the next scheduled run on Tuesday, I should be all set to go. I can put my orthotics in them too, so that will hopefully help. I had gone to a specialty store to order them as they didn't have my size at the time. Wish me luck. I really want to be able to do this.
 
Wow. Funny I came across this thread since i'm starting to train for a half marathon next week. I've done 2 10Ks with no real training. But, I'm determined, like you, to do it right this time. I've read lots of things about shoes and starting out slow are a big deal.

how many days a week are you running?
 
I have two scheduled run "classes" per week and we will be getting a training binder this week so I'm not sure of the total yet. I'm in an 8 week to 5k run clinic. Will keep checking back I'm sure cos I know I'll get great advice here.
 
I just finished my 2nd half marathon last Saturday & shaved off 6 mins from my 1st half. I did 10 weeks training & ran 3x/week, I was doing STS but had to stop STS legs & did not do Meso 3 coz I don't feel like getting enough cardio. My longest long run was 12 miles & tried to do speed work, most of my training was on treadmill coz I have 3 young kids.
I was using brooks adrenaline but changed it to newton shoes which I really like bu a little pricey.
 
for soreness...make sure you get some protein & complex carbs in you asap after your workouts. for me easiest thing is a recovery drink. and of course a thorough stretching routine. good luck to you. there is a great feeling you get sometimes during a run, like your feet are not part of your body. hard to explain but when you get there you know. I have followed Hal Higdon's half mar plan & I liked how it progressed.
 
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