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Original poster

running without injury

38 replies

mileniwmffalcon · 27/01/2009 22:59

i walk a lot, i like walking fast, and i've recently started to become curious about running. i don't even know it i can run - have never tried thanks to longstanding lack of physical confidence since school. but i think i might well enjoy the buzz. what puts me off most though is the prospect of injury.

i'm averagely fit - i walk several miles most days, do swimming and yoga in fits and starts. my core muscles are shot since dd2 (20mo) and my back's started to give me trouble recently.

so you can see i'm into low-impact stuff and i really don't want to risk any injury. is it possible to run completely safely? or will it always put undue strain on joints etc? does it inevitably take a toll over the long term? i seem to hear a lot about running injuries, but then when i hung out on hard core yoga boards there were lots of injuries there too.

if it makes any difference i live in town so most of the routes available would be tarmac.

tia

OP posts:
moondog · 27/01/2009 23:02

I run.
Don't know much about the science of it. I'm not into fancy kit or fine tuning it or spending lots.I just put on my trainers and go-not too fast,not too slow.
I do between 5 and 10 km each time.
Makes you feel good and loosens you up.It keeps the pain from a long standing shoulder injury at bay.

Original poster
mileniwmffalcon · 27/01/2009 23:09

have you been doing it long md? has it caused any knee or hip problems?

OP posts:
WilfSell · 27/01/2009 23:09

But. Did try running once. Knackered my knees in one session as was unfit, fat and wrong shoes.

But got some good advice from the physio I saw: get the best shoes you can for your gait, getting it checked at a good running shop.

Now that I do brisk walking with my appropriate (shop bought) insoles and shoes, I don't get ANY of the ball of foot pain or knee pain I used to... Despite still being overweight.

NotQuiteCockney · 28/01/2009 07:48

Good shoes make a big difference, you need to go to a proper running shop. Runners Need is the one I use, they are a chain. (The shoes are not that expensive, either.)

I have been running, off and on, for 13 years or so. More these days than before. I've had some knee problems, but not since I lost a bit of weight and started wearing the best shoes.

You also need a good bra.

It's a good idea to run on soft terrain (e.g. grass, sand or mud).

You need strong knees, learn how to do squats safely (knees properly aligned, and don't go further out than your toes) and spend some time wobbling on one leg.

Re: your core and your back - do pilates. Lynn Robinson's DVDs are good, and have really helped with my core and back.

NotQuiteCockney · 28/01/2009 07:50

Oh, I missed the bit about tarmac. It's good if you can do some grass.

I think running is hard on the body, but if you do it well, you will be ok. Running is so simple, and gives such a good buzz. I love that when I go on holiday, I just take shoes and bra, and I can run anywhere (well, I wear more than that, most of the time).

moondog · 28/01/2009 07:57

About 4/5 years Mieniwm.No problems.
Cymraes wyt ti?

Original poster
mileniwmffalcon · 28/01/2009 08:58

thanks for replies, will definitely not head out in my battered old trainers then. i will feel distinctly embarrassed going into a proper running shop to get shoes though, having done nothing more than a 30sec brisk jog in 20 years!

i was hoping that getting back into the yoga might sort my core out nqc, is pilates that much different? at one point i was doing yoga 3-4 times a week, i'm aiming for a daily practise eventually.

not welsh speaking md, just spent far too long discussing the intricacies of pronunciation on welsh name threads recently

OP posts:
NotQuiteCockney · 28/01/2009 10:51

Yoga should help, I think. The one thing that pilates does that yoga doesn't (I don't think?) is focus on doing abs work while a) pulling in your abs and b) holding your pelvic floor tight. This makes a real difference for your core.

Certainly there's a lot of overlap between pilates and yoga.

If you've run at all, bring in your old trainers, for them to look at (the wear pattern will tell them how much you pronate). They may ask you to run on a treadmill for them, but if you explain you aren't used to them, they should be ok with you running outside or whatever.

SheherazadetheGoat · 28/01/2009 10:55

running in good shoes should help build strength in your core. i have back problems and physio gave me core strengthening exercises and told me to get back running as soon as i could as the muscles i need work on should switch on during running. i also do pilates.

xfabba · 28/01/2009 11:05

I am training for the marathon and only started running last year. I have had no injuries so far. Soon afte I started I got some shoes from a running shop that did gait analysis and I think that has really helped. I also do yoga and pilates twice a week. I think it really helps with the stretching which, apaprently, is supposed to lessen the chance of injury.

I think that good shoes (most expensive you can afford does make a difference in running it seems) and plenty of stretching are the main things to avoid injury.

My knees are aching a bit at the moment but think it is becasue I have upped training to 4 days a week.

Original poster
mileniwmffalcon · 28/01/2009 11:06

hmm nqc, that sounds like something that focussing on bhandas might replicate. i don't really know that much about htem tbh as it's not something my teacher's big on, but i should be able to have a go on my own.

argh treadmill - that hadn't even occurred to me. yikes

OP posts:
CountessDracula · 28/01/2009 11:07

You need good gel shoes eg asics and you need to go to a proper running shop and get your gait analysed so you can get the right shoes for you
I can't run on tarmac at all - get immediate pain in right shin (splints?)
If you could try and find somewhere soft it would be a lot better and less likely to get injured.

OrmIrian · 28/01/2009 11:07

I think that once you get started and your body gets used to the running, you don't tend to get injured. When I first started it was one thing after another. But then I am quite old

Nothing now for about 1 yr (apart from a broken foot of course ) but that wasn't running related.

CountessDracula · 28/01/2009 11:08

also (MOST IMPORTANT) Start very slowly
look at something like couch potato to 5k website

You need to ease in

xfabba · 28/01/2009 11:09

dont be embarrassed about going in the shop - they will be pleased to sell you pricey shoes! i felt a bit silly going in before I knew much about running last year but tbh you just nee dto say you are thinking of taking up running and need some good shoes as you are a physically active person and ask them to do gait analysis to check your pronation - whether you land on inside, outside or middle of foot - dictates which type of shoe you need

Original poster
mileniwmffalcon · 28/01/2009 11:22

it turns out there's a specialist running shop 2 mins down the road. oh bugger this is all starting to sound far too possible

OP posts:
Original poster
mileniwmffalcon · 28/01/2009 11:24

how pricey are we talking?

OP posts:
CountessDracula · 28/01/2009 11:30

mine were £80 I think

xfabba · 28/01/2009 11:31

the ones i got are ASICS Gel Kayano which I now realise (didnt at the time) are top range ones. In the shop they were £114!! however, now I know what I need, I have ordered another pair (old ones geting knackered) off the internet for £65. If you dont need the full gel support business I think you would be able to get a good pair for £80 ish in a shop??? Have only bought 2 pairs so others may have more info. They will be cheaper on the internet so you could try going into the shop, getting them to do gait analysis, trying a load on of the type they recomend, finding a comfy pair but then saying no thanks and then go and order them off the internet - I wasnt strong enough!!

Asics, New Balance seem to be brands that all the good runners I know have.

NotQuiteCockney · 28/01/2009 11:40

Mine are around £60 I think. The brand is 'Saucony', which I never see advertised anywhere, clearly not a real brand of shoes.

Runners Need are good - you really do need a specialised running store, as they'll find you shoes that suit your feet and gait style.

CountessDracula · 28/01/2009 11:43

these are mine i think i paid £70 or £80 I can't remember now

multitasker · 28/01/2009 11:44

Just start slowly. I started walking last easter and gradually added in a small bit of running - I had never ran before so it was bad shin splints for the first couple of months. Today I can run 10k. Asics trainers and Beyonce on mp3 and you're good to go.

multitasker · 28/01/2009 11:44

Just start slowly. I started walking last easter and gradually added in a small bit of running - I had never ran before so it was bad shin splints for the first couple of months. Today I can run 10k. Asics trainers and Beyonce on mp3 and you're good to go.

Original poster
mileniwmffalcon · 28/01/2009 11:48

what are shin splints? they sound painful, certainly not prepared to put up with pain for "first few months" will give beyonce a miiss too thanks, i think i might find that more painful than shin splints

OP posts:
Twink · 28/01/2009 11:50

Saucony are great - you obviously look at the wrong type of magazines NQC ! The back of Runners World/Running Fitness/220 etc is full of ads for them as well as Asics, NB, Nike, Adidas, Brooks etc

I wear New Balance most of the time as they do width fittings; when I was last training for London I managed to get a 2 for 1 offer from Sweatshop online, but I already knew what I needed like xfabba said.

The advice you've had here is spot-on, come and join us on the running thread!

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