running

**mek42** · 08-16-2011, 09:56 PM

I've been trying to run. Last week I was able to run 400 m as my first interval before my breathing fell apart. Today I talked to a couple colleagues and they suggested I slow down, shorten my stride and increase my cadence. I tried this and was able to run about a half mile today on the way to childbirth class.

Of course, being fat leads my heel to hurt a bit afterward. I hope it is just one of the small foot muscles and not connective tissue.

**Palooka** · 08-16-2011, 10:41 PM

The way I taught myself to run is by interval training. Running on a treadmill verses the ground is so different!

When I run at the track with my DD, she takes long strides and I do short. It's the only way I can finish my run. Make sure you have some good shoes and WTG!

**Libby** · 08-16-2011, 11:24 PM

mek - careful of that heel. Rest it fully until it stops hurting - you may be starting the early stages of [ame="http://en.wikipedia.org/wiki/Plantar_fasciitis"]Plantar fasciitis - Wikipedia, the free encyclopedia@@AMEPARAM@@/wiki/File:Fasciitis.jpg" class="image"><img alt="" src="http://upload.wikimedia.org/wikipedia/commons/thumb/5/51/Fasciitis.jpg/180px-Fasciitis.jpg"@@AMEPARAM@@commons/thumb/5/51/Fasciitis.jpg/180px-Fasciitis.jpg[/ame] DH has it and it won't heal properly

The trick I was told was to try to be 'light on your feet' while running - no stomping action. Yes your foot will have impact when it meets the pavement but some run with full force and actually stomp their feet. The other trick, roll your foot - heel to toe as you your feet hit the ground. Supposed less impact that way.

And I second that 'make sure you have the proper footwear'. Have you had your feet assessed - do your feet roll in or out when you walk? Do you have the right supportive type shoe? Running shoes for running and cross trainers for all else (this includes any activity that uses side to side motion - runners aren't meant to support side to side action)

**Nishu** · 08-17-2011, 12:55 AM

I have gone from fat to fit (and back) several times through running. For me, starting off at a run and just going on till I nearly pass out wasn't a big help. I was able to fit more runnign in by intervals, same as Palooka. I'd walk for 5 minutes and then jog for a little. You want to jog enough to give yourself a challenge, but not enough to wear yourself out. Run for a minute or two, then walk till you recover, then run again for a minute or two. It helps to give yourself a visual, like, I'll run to that stop sign and then start walking, or you might walk between two light poles then run between the next two.

I'm kind of dealing with this right now, actually. I don't think I'm ever going to get faster till I lose some weight.

The good news is that once you start jogging, the weight comes off a lot faster.

**Palooka** · 08-17-2011, 01:15 AM

^^ Right and by doing intervals, you're training your heart to deal with more and more stress, which makes it so much easier to learn to breath and run non stop later. You might consider HIIT training.

High-intensity interval training - Wikipedia, the free encyclopedia

Another tip is if you're at a track, try running the straights and speed walking the curves if you feel out of breath. Bringing your heart rate up and down is a proven way to burn fat, verses slow and steady.

**Peaches** · 08-17-2011, 01:16 AM

C25K

I was very overweight when I started this program and it really does work. It makes learning to run feel really easy.

**Palooka** · 08-17-2011, 01:26 AM

Haha, I almost posted that link. Great info.

**lparker** · 08-17-2011, 07:19 AM

The A #1 cure - bare foot running! The human body has spent hundreds of thousands of years going barefoot and only 1500-2000 with shoes or sandals. And at that, most of us weren't really into shoes up to 300 or so years ago. Wasn't until the 1950's that shoes were a set as a norm in the US. As long as you start slow, you shouldn't get any running injury. Google "barefoot running" There is a lot of info on it as well as a couple free e-books. I've been basically barefoot for a couple years now and running for both of them. I KNOW I can run 4.5 miles at a time...just haven't tried to go further (Six mile trails hikes are a given - for me - done several).

Got questions? PM me.

**mek42** · 08-17-2011, 10:55 AM

I'm a toe-striker, always have been. I tried running in my Chucks yesterday to see if the pain was different in different shoes. I hurt today too, but I was a little sore still before running. Right now I'm still on the tail end of a gout flareup in my right wrist, so maybe I have a little gout somewhere in my ankle too. The pain is consistent with my experience with gout - hurts like a son of a pup when I'm using the area, but completely goes away when I take weight off / don't move it.

The pain itself is located - well, imagine where your interior bony protuberance part of your ankle is, then halfway from there to bottom of foot and inside about a cm (half inch). I think there is some sort of muscle there. Only my right foot.

Iirc, the pain started while running in my cross trainer type shoes. Maybe I should go to the gym and do some full range of motion calf lifts to build up those muscles?

**Libby** · 08-17-2011, 12:50 PM

I have no idea what 'Chucks' are but cross trainers aren't meant for the impact that running gives. They're meant to give proper cushioning for most sports and other forms of training. Again I can't stress how important it is to wear the right shoe.

**lparker** · 08-17-2011, 03:53 PM

There is no or low impact from running barefoot with proper form. I've got a couple disks gone in my lower back and believe you me, if I had an impact problem, I'd know it!

**mek42** · 08-17-2011, 11:06 PM

Chucks are properly Chuck Taylor All-Stars, currently made by Converse. Mine are actually Converse One-Stars that I bought on clearance for $10. They have very little sole material and are flat with no heel elevation. Very good for squats and deadlifting.

Right now, replacement shoes aren't making it into the budget, so I'm going to just run once or twice a week to give my fat self more recovery time and work up slowly to a more frequent running schedule. I should probably toss in some weightlifting on my run-recovery days.

Maybe I can squeeze in a pair February or so if I successfully budget for my impending no-income holiday season.

**lparker** · 08-18-2011, 07:28 AM

Try toe "kissing" - NO, not that kind! Striking is violent. Land softer. Take shorter strides at a higher cadence. Lift your knee, don't push off with your toes. Land on the ball of your foot when your foot is under your center of gravity. Keep your knees bent.

**mek42** · 08-21-2011, 10:36 PM

I think the pain is in the tendon of my flexor hallucis longus. Stretching and then calf exercises are in order. Assuming my self-diagnosis is correct.

**Nishu** · 08-21-2011, 11:19 PM

Mek good luck and I hope your foot feels better.

Btw, I just started the couch 2 5k today and it kicked my butt. I think it's really going to work. You should check it out! The schedule is posted online so you dont have to buy anything. Thanks again to those who suggested it.