Beginner Runner Question

[BearcatsFan]

I am a complete newbie to running. Have always had a fear of treadmill running after I saw someone fall off one years ago at the gym.

I finally decided that if I'm going to get the rest of this weight off, I'm going to have to change things up with my routine. I finally got over my fear and upped the speed on the treadmill and RAN! Problem is, I can only go for about 1 minute at a time, mostly because of what is going on with my calves.

I am having intense pain/burning/cramping in my calves when I run, even for such a short amount of time. It is mostly concentrated in my left leg, but the right one joins in on the fun from time to time.

I always walk for a while to warm up, I stretch before and after I exercise, and I am plenty hydrated (drink lots of water daily).

Any ideas on what this could be? Any suggestions on how to make it go away? I was SO proud of myself for taking the leap to get over my fear, but the pain in my legs is making it so unbearable that I'm thinking of going back to straight walking again.

TIA for any info you can provide.

 

[hops&dreams]

First - way to go!!! Weight loss and making the jump into running!
Starting out running only 60 seconds at a time actually is a normal/natural place to start. Many people start running with the Couch to 5K, which is a run/walk program that builds up your running endurance over 8 or 9 weeks. By the end of it, you can comfortably run a 5k, which is about 3 miles, or run comfortably for 30-ish mins straight.

With the problem you're having transitioning from walking to running, the first question is what kind of shoes are you wearing? Walking requires one type of support, while running requires a different kind - the movement, or more accurately, the pounding is different. Proper shoes help a lot - with support, alignment, cushioning.

I'm relatively new to running as well, so I'm not a huge help here, but I'll tell you what I think (even if it's not worth a whole lot!). After I went to a running store and got fitted for a pair (apparently I pronate, which means I need extra support in my arch area), running was SO much more comfortable - no more shin splints! My advice for you would be to go to a running store and get your gait analyzed. I ended up buying my shoes online because they were cheaper, but at least I knew what to look for.

Good luck! I hope you're able to find a solution and stick with running!

 

[cewait]

Congrats and the only thing you really have to be afraid of on a treadmill is hanging on. The only reason to hang on is when you are changing speeds rapidly or elevations. Otherwise, let go as hanging on PROMOTES very bad form.

For being a new runner, Hops nailed the answer very well. I want to add a little though.

With regard to shoes... Running shoes are really needed for running but shoes also have a life span. I would get to a running store and have them fit you in a pari of shoes. Note that Dick's, Sports Authority, FootLocker, WalMart and other big box stores are really not running stores. They will want to see you run for a bit to look at your stride. Well fitted shoes will make a world of difference. Hard, worn out shoes can create the issue you describe

Slow the treadmill up just a bit. Not sure what your speed is or if it have a minute/mile display. Slow up the speed a minute a mile or so if you can see that on the display, or maybe 5. to 1.0 mph. This will do two things. One it will allow you to shorten your stride just a bit and it will allow you to expand your running time before being winded.

Short up your stride - just feel like you are reaching out a little less. You are looking to land mid foot as you run. The symptoms you describe could be from over striding and having your foot plop as you push through the foot fall.

I would not be afraid of running 30 seconds and walking 30 seconds and alternating for you run period. After this becomes manageable, then lengthen the run.

Hope this help.

 

[Lucys2200]

I have to agree with the previous posts about running shoes. Wearing the correct running shoes is crucial. I once bought the wrong running shoes for my feet and I had the worse shin splints of my life. A pain I don't ever want to feel again. I would advice you to go to a shop that specializes in running shoes. They will help you choose the correct shoes. Good luck! :

 

[BearcatsFan]

Thank you all for the advice.

I asked my doctor today while I was there about this problem. I have diabetes, so I thought it might be a build-up of lactic acid in my muscles. Nope ... he thinks it is the shoes, too.

They were fitted and purchased at a running store, but that has been some time ago when I was much heavier. I will be taking the shoes with me when I go back. Hopefully they can give me some answers (that don't involve buying $150 shoes).

again.

 

[cewait]

Thank you all for the advice.

I asked my doctor today while I was there about this problem. I have diabetes, so I thought it might be a build-up of lactic acid in my muscles. Nope ... he thinks it is the shoes, too.

They were fitted and purchased at a running store, but that has been some time ago when I was much heavier. I will be taking the shoes with me when I go back. Hopefully they can give me some answers (that don't involve buying $150 shoes).

again.

When you get a new pair, log your miles. Also, only wear them for your runs and not as a casual wear.

Do take you old shoes to the store. As a word of advice, the store will fit you in a style of shoe e.g., stability... They will more than likely carry out a couple brands and models to fit you. Note that most all brands will come in 2-5 price range levels. They more than likely will carry out the $120-150 model, but there is usually a $70 model in the same brand. The cheaper models are usually a little heavier, may not have the current year technology, and may not have as breathable upper. But, they should function equally well and actually, the cheaper models tend to wear a little longer.

 

[MightyDuck001]

I just wanted to say kudos on running on the treadmill--I have treadmill-phobia that has paralyzed me and incapacitated me when it comes to the gym.

 

[BearcatsFan]

When you get a new pair, log your miles. Also, only wear them for your runs and not as a casual wear.

Do take you old shoes to the store. As a word of advice, the store will fit you in a style of shoe e.g., stability... They will more than likely carry out a couple brands and models to fit you. Note that most all brands will come in 2-5 price range levels. They more than likely will carry out the $120-150 model, but there is usually a $70 model in the same brand. The cheaper models are usually a little heavier, may not have the current year technology, and may not have as breathable upper. But, they should function equally well and actually, the cheaper models tend to wear a little longer.

Thank you for the advice. Yes, I only wear my workout shoes for working out and not for casual wear, but I do not log my miles. Hadn't ever thought to do that.

I just wanted to say kudos on running on the treadmill--I have treadmill-phobia that has paralyzed me and incapacitated me when it comes to the gym.

Thank you. Believe me, when I saw the guy take a header off the treadmill at the gym, I told myself I would NEVER run on one. Couldn't even take my hands off the handrails for the longest time after that. Then we quit the gym and bought a home treadmill, and the handrails weren't as long. I was scared to let go of them for quite a while, too. I do feel like it is a much better workout now that I'm not holding on anymore, as mentioned above by PP.

If I can do it, SO CAN YOU! Take the leap and do it! You'll feel so good about yourself and so empowered by conquering the fear - promise.

 

[AB6876]

I had the same problem when I started running.
A few tips...
As said before, get fitted for a good pair of shoes for you and the type of running you will be doing. After a year of running I still hurt my self if I wear the wrong shoes. I have treadmill shoes, street shoes and trail shoes. I have found personally that my treadmill shoes have a bit less foot support (making them lighter) than my street shoes. But that is just me. Go to a running store they are usually great!!!
Stretch out your calves. I use stairs and stretch out just my calves for 3-5 min using my own body weight one at a time. This really made a big difference to me at first. I was stretching but I did not have enough focus on my calves.
Sounds dumb but it helped me, is eat a banana 30-45 min before your run. The potassium can help cramping.
Have fun and stay at your own pace, don't push your self too hard at first, you want to avoid injury.
Good luck and congrats...

 

[BearcatsFan]

Thank you for all the advice, AB6876. What do you do on the stairs to stretch your calves? I've been using the wall (like a standing push-up, but with the calf stretch) and sitting on the ground, etc. I am interested in knowing about a stair stretch.

I also looked into a C25k program this weekend and am thinking of starting that soon, rather than doing my own "program". Hopefully it will get me ready to finally do the Diabetes 5k in my area.

 

[JCH]

Thank you for all the advice, AB6876. What do you do on the stairs to stretch your calves? I've been using the wall (like a standing push-up, but with the calf stretch) and sitting on the ground, etc. I am interested in knowing about a stair stretch.

I also looked into a C25k program this weekend and am thinking of starting that soon, rather than doing my own "program". Hopefully it will get me ready to finally do the Diabetes 5k in my area.

From experience, I would look at Jeff Galloway's 5k plan instead. C25K gets really confusing with how specific it is, and the goal of it is to run a 5K in 30 minutes. This is just not feasible for a lot of runners. I tried it multiple times and quit every time because it got too hard too fast. The Galloway plan goes slower, and is much more user friendly. He even has an iPhone app to help out. Good luck!!!

 

[sissy_ib]

From experience, I would look at Jeff Galloway's 5k plan instead. C25K gets really confusing with how specific it is, and the goal of it is to run a 5K in 30 minutes. This is just not feasible for a lot of runners. I tried it multiple times and quit every time because it got too hard too fast. The Galloway plan goes slower, and is much more user friendly. He even has an iPhone app to help out. Good luck!!!

I have a C25K app on my phone. It gives the cues to walk and jog so I don't have to keep watching the time.
With the Jeff Galloway there are no walking intervals which seems much harder than C25K where you start with only 60 seconds of running.


As for stretching make sure you are not doing static stretches before working out. You need to be warmed up before stretching.

 

[BearcatsFan]

This is the C25k program I looked into:

http://www.c25k.com/c25k_treadmill.html

I HAVE been doing static stretches before I do any walking at all on the treadmill. Should I be doing my 5 minute warm-up first on the treadmill and THEN stretch?

Please remember I am a complete noob, so any info is greatly appreciated!

 

[wvjules]

This is the C25k program I looked into:

http://www.c25k.com/c25k_treadmill.html

I HAVE been doing static stretches before I do any walking at all on the treadmill. Should I be doing my 5 minute warm-up first on the treadmill and THEN stretch?

Please remember I am a complete noob, so any info is greatly appreciated!

Do dynamic stretching before running and static stretching afterwards.

Some examples of dynamic stretching from RW.com
http://www.runnersworld.com/article/0,7120,s6-241-287--13442-0,00.html

 

[JCH]

I have a C25K app on my phone. It gives the cues to walk and jog so I don't have to keep watching the time.
With the Jeff Galloway there are no walking intervals which seems much harder than C25K where you start with only 60 seconds of running.

You are misinterpreting Galloway if you think he has no walking intervals. He invented the run/walk/run method and has many books on the subject. In fact, he suggests you start at 10 seconds running/50 seconds walking.
Here is the link to his program. http://www.jeffgalloway.com/training/5k.html

While it may say "run", the Galloway method is built up run/walk. It's just easier to put "run" on the schedule. This means you can run/walk at YOUR pace. If 1 minute of running is hard, you do 30 second/30 seconds. If it's too easy, so 2 minutes/1 minute.

 

[sissy_ib]

You are misinterpreting Galloway if you think he has no walking intervals. He invented the run/walk/run method and has many books on the subject. In fact, he suggests you start at 10 seconds walking/50 seconds running.

I guess I am. When I look at the plan and it says run for 15-20 minutes on day one I think I should run for 15-20 minutes. Even with 10 second walk breaks that is much more running for a beginner than C25K.

 

[JCH]

I guess I am. When I look at the plan and it says run for 15-20 minutes on day one I think I should run for 15-20 minutes. Even with 10 second walk breaks that is much more running for a beginner than C25K.

Sorry, I may have done a typo. 10 seconds RUNNING, 50 seconds WALKING.

 

[sissy_ib]

You are misinterpreting Galloway if you think he has no walking intervals. He invented the run/walk/run method and has many books on the subject. In fact, he suggests you start at 10 seconds walking/50 seconds running.

Here is the link to his program. http://www.jeffgalloway.com/training/5k.html

While it may say "run", the Galloway method is built up run/walk. It's just easier to put "run" on the schedule. This means you can run/walk at YOUR pace. If 1 minute of running is hard, you do 30 second/30 seconds. If it's too easy, so 2 minutes/1 minute.

I see you added to your post. Honestly, this is to unstructured for me. I had already looked at that plan and I could do 10 minutes at my own pace before if I wanted to. But I needed structure and to be pushed. And really with C25K you don't have to run fast, it is at your own pace. To each there own. My main point was C25K can be confusing if you try to complete each workout from memory but with the app I just need to listen to the audio cues. I also run outside and not on a treadmill. It starts with 60 second jogs that you can do as fast or slow as you need.

 

[JCH]

I see you added to your post. Honestly, this is to unstructured for me. I had already looked at that plan and I could do 10 minutes at my own pace before if I wanted to. But I needed structure and to be pushed. And really with C25K you don't have to run fast, it is at your own pace. To each there own. My main point was C25K can be confusing if you try to complete each workout from memory but with the app I just need to listen to the audio cues. I also run outside and not on a treadmill. It starts with 60 second jogs that you can do as fast or slow as you need.

I added to clarify after my typo. I was afraid of confusing people.

If it works for you, great. I am just giving another option as I know for me, everytime I got up to the running about 5 minutes straight, I would quit. Since the OP is already having calf issues, Galloway may be better as it eases you in more and does not have the goal of running straight for 30 minutes that C25K has.

 

[BearcatsFan]

I guess I am. When I look at the plan and it says run for 15-20 minutes on day one I think I should run for 15-20 minutes. Even with 10 second walk breaks that is much more running for a beginner than C25K.

This is how I interpreted Jeff Galloway as well.