Pain preventing running

[karmalily]

I'm very interested in starting to run regularly. This past summer I attempted running a few times, but it would always end it pain. I thought I was warming up correctly, I had appropriate shoes, etc., but my knees would be in so much pain after 15 minutes I would have to stop. I would also get pain in my sides (something that also occasionally shows up after yoga). Someone suggested to me once that it was because I'm a little out of shape (15 months ago I weighed 200 lbs, and I've managed to lose 75, but I'm still working on getting in better shape).

Does anyone have any tips that'll result in me not being in pain, or just general tips for someone knew to running? Eventually I'd like to get into trail running, but for now I just need to start with running without pain.

[E-P]

Hello welcome to the forum,

I am a pure starter myself but maybe I can give few advices.

Check first that your diet is good (all the vitamins, minerals and omega acids) and I would recommend building the running slowly and do other exercise, not just running. Build up slowly your distance and running time, for example you could start by 30-40 min. walking/running, first 5-10 min. walk then intervals of 2 or 3 min. running, 3 or 2 min. walking and the last 5-10 walk as a cool down. Then you can weekly increase either the time or the proportion of running. Also, running combined with other exercise is beneficial (I think most of the people agree with this), combine your running with aerobic, cycling, gym, skiing what ever you like, you are able to do or have financial possibility.

I also sometimes get pain to the sides of my hips (don't know the fancy names for this muscles and too lazy to find out) if I don't warm them up well. I warm them up before run by jogging slowly sideways for few hundred metres on both sides and then stretching 15 sec. each muscle.

Have good runs, I bet you'll be doing good once you just build strength. Just be careful and increase distance slowly to avoid injuries.

[hardcore iv]

Running, even short distances, involves thousands of repetitions that your muscles have to be strong enough to handle. So physical weakness could be a factor in your pain. How strong are you? Can you do lots of bodyweight squats, lunges and pushups? Do you have stiff ankles and hips, which could be putting extra strain on your knees? Maybe you should get checked out by a physiotherapist and rule out anything serious.

[BopCatan]

I'd definitely like to hear your answers to hardcore's questions. When new runners seek my advice I first probe what they consider "running". I find two common misconceptions. The first one is that they think they have good shoes. For anyone that is considering running and wants to do it regularly they need to be fit by a professional for the right shoes. Just because the shoes are found in the running section of a store that does not mean they are the right shoes for the runner. A lot of shoes are built to correct a biomechanical issue like high arches or flat feet. It's very possible the shoe that you are using could be making a biomechanical adjustment that makes your natural problem worse! So for your own sake, make absolutely sure your shoes are right. Many times stopping at a running store with quality shoe professionals can be cheaper than a trip to the dc or dr.

Secondly, if you're just starting out you could be going a lot faster than you should be. Running is defined as a gait in which at some point all feet are off the ground at the same time. It doesn't necessarily mean faster than walking though that is the case most of the time. If you have the right shoes I would suggest going SLOW. Go so slow that when you come back you feel like you could do the run again instantly. Start off with 20 minutes of this activity and gradually build up to longer times (not distance in the beginning). Plan days of rest or recovery between running days. Stay consistent and enjoy it. You'll get results with little effort.

Oh, and get a good running book. Reading running books has helped me really helped me to make running a part of my lifestyle rather than just something I do between injuries I'm a big fan of Brad Hudson and Keith Livingstone.