Another question for the running ladies!

[happyhappymummy]

I have another question about running. Thanks for all your advice last time it really helped :)
Im improving and still loving it and still determined!
The thing is every single day Im in pain, not a really bad pain but I ache alot!! The mornings are worse I get up and walk around like an 80 year old woman. Please tell me this isnt gonna be all of the time? Is it because my body isnt used to it. Its been almost 3 weeks now.

Hmmmm - not sure about this. I'm on week 7 of the couch 2 5K but haven't experienced any pain. Are you stretching fully at the end of your run? I do lots of stretches when I'm done. Also, are you doing a mixture of running and walking to build yourself up? Trying to do too much at once can probably lead to you experienceing pain.
I'm no expert, and some of the others may be able to offer better advice around this, but I would be inclined to say that pain is not a good thing, especially after 3 weeks.

Oh dear really?
Its an ache more than anything.
How are you getting on?

I am stiffer in the morning - always, but I walk a few metres to the loo and I'm fine.

Where are the aches and pains?

Are you doing the full five minute warm-up before you start running? and the cool-down?
Drinking lots of fluid?
What sort of shoe are you running, as in are they for tennis, or more cushioned for running?
How old are they? I ask this as my knees have been giving me hell, changed my 6yr old trainers and running gain today after a week off pain is much better (I pronate quite badly so needed additional insole support as well).

I take it you're doing the nhs C25K, perhaps just slow things down a bit and repeat each week before you move up to the next level.

Lasts a little longer betty.
In my thighs and top of my butt. Also my groin aches. My chins were hurting today.
I just feel so achy.
Iv had my trainers a year and they are running trainers.
I go to zumba 2-3 times a week.
Iv got my breathing right (I think) my legs just hurt. Maybe this is normal.
Thanks for messages :)

Maybe it's just muscle repair. Are you giving yourself a day off between runs?

I think it might be stretching. I dont stretch at the end and only do a 5 min warm up.

The stretching afterwards will make an enormous difference to your muscles next day. Try some hamstring, thigh and adductor stretches :)

Thankyou. I dont know why I didnt think of this. When I have finished I just sit for about half hour to recover. Will def stretch before and after tomorrow.
Thanks all :)

Do you warm up and cool down? I used to run miles and miles and never did either! I would ache quite a bit at times and get regular injuries. I started C25K back in Feb and have found myself miraculously free of aches and injuries. I am now doing 30 min plus solid running and the only difference I can see is that I am walking for 5 mins start and finish.

I walk for 5 but thats it. I cant run all of the way Im following the C25K too.
I cant wait to run for half hour solid. Im running and Im thinking oh my god how am I gonna keep running, but I know I will get there as I have posted before. Got some good avice and there were lots of ladies saying they couldnt run before and now can do a 5k easy. So I have hope! I was just thinking ouch! Im gonna def stretch from now on as I can feel my knees ache today also.

Ive used to do a lot of running but its been 20 odd years (OMG) and have started the staged running programme as I struggle so much. ie 3 mins run, 3 mins walking and so on for 30mins.

Proper stretching is the key and this means holding a stretch for 15 seconds on each one and then 45-60 seconds on finishing. It kills and is a workout in itself. Dont overlook the proper stretching regime. My OH has a motorcross book plus we have a concept 2 rower book and tons of stretching in there some go on for 1 hour which is great if you have the time plus its great for the core. Just do the ones that you think are important and you can incoporate two stretches in one hold. I am sure you can get loads of stretching pics on the net and U-tube.

I know the pain. I run around the farm fields however we are on a hill and its tough! Not keen on road running as knees not great.

Might be your hip flexors given where your pain is, you need to do exercises to stretch the hip flexors see if that helps.

Good advice about stretching afterwards just don't do static stretches before your exercise.
Watching your gait could help too, make sure you're upright but leaning forward slightly, keep your feet under your hips and try and land on the front or mid section of your foot rather than your heel as that will give you all sorts of injuries.

If your going to do a lot of running you should go to a proper running store where they put you on a treadmill to check your gait otherwise you could do some serious damage to your joints and back.

You should also warm up before stretching for at least 5 mins. Never go running on cold muscles.

Thanks guys. I asked someone at zumba tonight and they were saying its shin splints or something?
Also the way I land.
Will check out those stretches. Will check what my hip flexors are too and also my gait. These are new words to me :)
Thanks so much very much appreciated :)

I think the aches will go when you are fitter. You are using lots of new muscles running

Stretching is crucial! Take it from someone who trained and ran the marathon and didn't stretch...14 months later and ££ on physio/osteo I'm finally starting to be able to run again. It messed up my hips/lower back and then my glutes.

Classic running hotspots:

Hip flexors
Glutes
Calves
Hamstrings
Adductors
Possibly ITB - you can lay on your side on a foam roller along the top of your hips.