Can I run?

[Mrslafayette]

I've done no exercise for so long. However I used to love to run. I stopped because I had shin splints, then plantar fasciitis then tendonitis! I just gave up due to injury and now I dont do anything and am seriously fed up. How can I run and avoid injury?

I want to run outside as well just to get endorphin boosting fresh air!

It would be worth going to a good running shop for advice on buying the right pair of trainers if you are injury prone but no reason why you shouldn't give running another go

Do Couch to 5k but make sure you warm up & cool down properly!

I’m not sure about the injury side but would something like couch to 5k help? You’re building up slowly so maybe that would help build your muscles back up without over straining them.

Snap borage! Are you a convert too?

I've just started again after stopping due to injury. I'm building up slowly and seem to be fine, also trying to run on softer surfaces rather than pavements as far as possible. It is great to be out again, the gym isn't the same.

How about something like hiking? Not so bad on the legs as running but especially if doing hills etc can be just as strenuous

I started couch to 5k back in April but that's when I got tendonitis! My shoes are from a running shop and i had gait analysis but that was a few years ago. My left foot turns in on its right side and I have insoles to help.

Get fitted for a good pair of trainers, warm up and cool down and make sure to stretch, and build up very slowly with run/walk sessions. Couch to 5k is good, but it does suddenly ramp up. Also learn to run with good posture, no slouching.

Not sure if you can see from this picture.

Oh I also did a lot of aerobics-type exercise first, e.g. Body Attack. It seems quite unfashionable these days but I think it built up strong muscles in my legs and glutes, and a wider range of muscles because of the different movements, as well as core to some extent, so I wonder whether that helped.

Thank you that is good advice. Might ring running shop and see if I need to make an appointment.

singtanana yep! I started in lockdown (after first downloading the app back in 2012), ran 4 miles last night which is my longest distance yet.

mrslafayette I think the warming up/cooling down is key.

I think with your history of leg/foot trouble something a bit less high impact might be better. Would you enjoy cycling? Exercise, outdoors but softer on your feet and joints.

I'm absolutely no good at running. Not from injury- I'm just really rubbish at it. Over lockdown though I started cycling and I really enjoy it and can do it reasonably well now.

borage well done! I did it for the first time this year too.

mrslafayette not sure what’s possible with lockdown but would seeing a physio be an option to get specific advice. Someone up thread mentioned body attack. I do Pilates and I wonder if that’s helped me as the muscles are getting a good stretch. Good luck, hope you can get out there soon 🏃🏻‍♀️

I think, with your history, I'd try to get a physio appointment first. They can give you exercises to strengthen whatever muscles need to stabilise your foot and advise on how you run.

Have you heard of HR training?
It's great for building endurance and kinder to your body.
The long and the short of is that you run to a low ish heart rate (not much effort) so when your running it should feel easy. Worth a google x

I’m injured too, it’s very frustrating. For my injury I think I need to build up my core, so I am doing yoga with adriene. It’s helped with previous injuries too so might be worth a try. Then I’m going to try doing 2k for a bit initially.

Also lots of physio vids on YouTube which are good - completely solved my dd’s tendonitis

I had similar experience and 2 yrs ago could barely run 1km. Now I can do 6-12km pretty well, but have suffered shin splints, hip pain and really bad PG along the way. It was my body adjusting and getting stronger. PG may be a sign you need really good orthotic in-soles combined with very good trainers such as brooks or asics.

I didn't follow coach to 5k, not for any reason, start slow and talk lots of rests in between. I also recommend cross training and now i supplement my runs with hiit work outs and stuff that uses my upper body and core too.

I found doing yoga and Pilates has helped me back to a place where I can start running again. Plantar fasciitis in particular is kept at bay with all the stretching in yoga. Good running shoes will reduce impact.

shin splints, then plantar fasciitis then tendonitis!

Sorry you have experienced all of these. They are all signs of doing too much too soon and not warming up / cooling down sufficiently.

Lots of people will encourage you to get shoes from a sports shop. My own injuries only started to get better when I found out about https://www.nutritiousmovement.comm*

Running was just magnifying the problems that I already had. It took yoga to untangle my bad posture so that I could move 'correctly'. Now, as a PP mentioned, a mixture of yoga and walking keeps me fit.

So yoga and some physio exercises to start with? Sorry, I do get a bit overwhelmed with information sometimes!