I got the bug about 12 weeks ago. I had never ran longer than 1.5 miles continuously 12 weeks ago. Now I’m planning my next Sundays long run. 12.5ish miles.
Im a heavy guy. My heaviest was 270, but I’m down to 220 now. I hated running my entire life. But I finally figured out how to run pain free and now it’s the thing I look forward to everyday.
It’s also tremendously rewarding to see such rapid improvement. When I first started I ran a 38 minute 5k, and 10 weeks later I ran a 25:44. I’ve almost improved my 1mi time from 8:30 to 6:30. Signed up for a marathon a couple weeks ago and gave myself 6 months to train.
Sub 4:30, here we come
You get pain through muscle overuse and the best way to fix it is to strengthen up. Running is pretty tough on your muscles and tendons, especially if you are not used to it, you ramp up volume too quickly, or your form isn't great.
Being stronger will help you go faster and keep going faster for longer as well.
Other quick tips:
1. If you get recurring pain then try increasing your cadence and shortening your stride length. To try target 170 steps per minute or more.
2. Run slowly. Easier said than done. Aim for a heart rate no more than 75% of your VO2max HR. You'll recover quicker in all respects and this will help to build up your aerobic capacity. You shouldnt be out of breath for most of your running.
3. If you have an anterior hip tilt then you'll get pain after a while. If you have weak glutes and core then this will happen, esp when you are tired. It will cause back pain and leg pain. Try to keep hips level - you will feel much more stable.
4. Weak glute medius will cause leg pain because you legs bow inwards during the stance phase. You see this when people knock their knees together when running. You shouldn't do this. Follow on effects are over pronation of the foot during strike as the ankle/foot needs to compensate for leg instability.
5. Weak calves might cause foot pain, especially if you keep your foot dorsiflexed during the swing phase. Try to keep feet/ankle reflaxed during swing phase. do some calf and ankle strengthening. The recover app has some good ones e.g. single legged calf raises.
Good luck!
Oh and #1 is listen to your body. I’m running for the joy of running. If something hurts I’m not gonna run, lol. Important to rest.
I think it provides a few advantages to your running:
- it’s excellent cardio, so it’ll improve your VO2 max, which is hugely helpful for both running and living longer
- it’s low impact, so it gives your joints time to recover. Recovery is critical for an impact sport like running!
- the resistance builds leg strength, so it makes you more resilient on longer runs
Oh, and get a decent pair of running shoes, ideally from a store that knows what they’re talking about. Note that the best shoe for you won’t necessarily be the most expensive one - things like whether your over pronate or not are critical, so don’t go out and buy the latest carbon sole foodad just because that’s what the pro’s have.
Aside from that, be very gradual in ramping up mileage and try to feel for wasted motion/effort/impact. There are tons of "form cues" people get caught up in, but just trying to be efficient in your use of energy to travel forward is what has been generally helpful for me in developing a stride that doesn't get me hurt. Your mileage may vary, of course.
Fwiw, here's some example exercises for Achilles: https://routineshub.com/public/1faae50e-8d36-4eec-84ee-ae3ef...
(To the curious) Don't get bogged down trying to train for a marathon. Just run what you can, then walk, then run again.
I don't have time in my life for taking long runs on weekends but enjoy thinking about when I did. The entire day revolves around the morning long run and then basically being unproductive for the rest of the day, and that's a luxury I can't afford. I began running regularly in 2009 and continue to this day, although I've had some setbacks due to running-related injury. I've run through Summer thunderstorms and winter snow. I love being outside in nature.
Congrats on the weight loss and figuring out that you can be a runner. It's quite liberating. I was never a good runner even in peak competitive basketball conditioning in my late teens and thought I would never be a runner until a few years ago. Keep pushing!
Also the mental health benefits cannot be understated, very glad I built it into my routine
I had tried tackling each of these problems independently before and typically failed. Withdrawals, cravings, etc. are too much. But man I really fucking love running now and smoking, binge drinking and junk food just look so gross to me now that I know they’re gonna ruin my runs.
The brain is weird. I’m insanely grateful.
FWIW I did it a few years back after coming back from an ankle fracture that had stopped me doing any exercise for 6 months. Looking at my Week 1 Day 1 activity on Strava my HR was ~105bpm when initially walking, but then up to 160bpm when running for a minute, and only dropped to ~130bpm when walking for the next minute. This see-saw repeated; up to ~160bpm when running, down to ~130bpm when walking. At the end it dropped from 160bpm to 115bpm over the course of the final 5 minute "cool down" walk. There's quite a "lag" between exercise intensity and HR.
My point is that if you're not regularly running then your CV system is inefficient, and so even walking may put your HR up quite high. If you stick at it it should improve.
I'm 47 and my HR when I go for a run is ~170bpm. If I go for a gentle run I try and keep it below 150bpm, but when I was just getting back into it I'd struggle to keep my HR under 165bpm even on a "gentle" run. As you get fitter (or lighter) you can do the same kind of runs with a lower HR than before. When I really want to push it I can average 180bpm-190bpm for a 5k (although it feels grim at the time).
If you get through a few weeks of C25K and you're still having trouble running for more than a minute or so at a time then I'd go see a doctor. If you're concerned/nervous about the idea of trying C25K with a possibility that there may be something amiss then go and see a doctor about it now.
(This is not medical advice. I am not a doctor.)
I used to run before this latest bug, like a year ago, but I hated it. My only goal was to do a sub 30 minute 5k and I trained for like 8 months with 0 progress and was so dejected I quit. I would show up, run at a 10 min pace for as long as I can, repeat. It felt like shit and I didn’t get better. My growth happened when I just ran 4.5 mph until it was the _bad kind_ of uncomfortable (this is too much stress on my shins vs my legs muscles are building lactic acid). After two weeks, I upped the pace a tiny tiny bit. I spend most of my runs fighting with myself to slow down.
The science behind it is something something aerobic base and running economy. I’m absolutely not an expert, but anecdotally I’ve never had my life improve so much in such a short amount of time by just _running slower_
Run a quarter mile at 80% of full speed, then 50%, then 80%, then 50%, etc and play with the percentages and interval lengths to push yourself.
Where is your weight at? This is another factor
Consistency is the biggest factor for improving running. Run at a pace and distance you can handle every day, then do that consistently. Every day, ideally. It doesn't matter if that's 10 minutes for 1km, just as long as you're being consistent.
Other things: 1. Foot/ankle strengthening. Lookup YouTube videos on how to strengthen feet and knees. 5-10 mins a day as you’re starting. If you’re going slow it’s low impact too. 2. Focus on form/don’t zone out. I used to run and try to “zone out” as quickly as possible to “ignore” the pain. Instead focus in and run a mental checklist of your form. Again, YouTube videos on good form (which often aren’t targeted/explained how to run that well when running so slowly, so be specific with your searches). 3. I moved to NRC which I liked a lot better than C25K. I like the mental coaching and found it very valuable especially in the beginning. Now I run without music because I like listening to my breathing, as if I lose focus on my breath that also hurts.
There’s a lot of other things that I now keep track of for funsies. But those will come naturally if you start to enjoy running for the sake of running. I’m not running for health, to lose weight, or to look better. I’m running because I really enjoy running. YMMV
Also, check out your local running clubs on Strava. I know social running isn’t for everyone, but it’s a really good way to push your speed up. Every club I’ve run with has been psyched to get a new person.
Prioritize enjoying the run. Which you can’t do when your body thinks you might be having a heart attack.
Also, going super slow at the start to warm up, picking up speed gradually. I look as the distance as the goal and not the time. After about 10 months I recently hit a 27:30 PR at 35 (quit smoking 2 years ago). There's hope out there.
Consider: how could humanity have survived millennia walking and running around before Nike and orthotics?
