Running into problems with running.

[read5458]

Back in August I decided to get off my unhealthy and very heavy backside, lose weight and become fitter.

Mid November I decided to throw running/jogging into the workouts I had been doing, which had been body weight circuits. The first 5 runs caused me shin pain and ankle pain within 20 or 30 seconds of starting the run. This was whilst wearing normal cheap exercise trainers. I went out and bought some running trainers and gel cushioned inserts. Since then, the pain is still there but not as intense, though it is definitely the cause of me ending a run or turning back toward home after a few miles despite the rest of my body feeling as though I could carry on 3 or 4 times further.

I was 140kg and I now weigh 124. I know that's still heavy but back in the Army, I weighed 109kg but was very muscular. Now I'm just/was fat.

Aside from my running shoes, I'm doing workouts that cost me nothing and do not require me to drive anywhere or to go swimming. I know swimming is a very good exercise for weight loss but I'm not at the point that I wish to cause other people nightmares with exposure, commitments with family and care also remove this option for the time being.

I suppose I'm asking if anyone has ideas to throw my way, to resolve the shin issues or if you've suffered with and managed to treat it.

Thank you all.

Chris.

[knk]

Stop running. Wait for the pain to go away, do some stretching and low impact CV stuff meanwhile.
Start again, very gently. Walk/run program. If you get pain stop, rest and go back a step.
Try to run with a midfoot strike and high cadence, don't overstride, don't try to go too fast, or for too long.

[mcelliott]

Buy a cheap push bike, won't kill your joints like running but still great way of getting rid of the flab. At 124kg you are too heavy to be running.

Edited by mcelliott on Thursday 15th December 14:43

[johnxjsc1985]

if you have problems with shin pain and look for alternative exercise try indoor rowing on a Concept Rowing machine. No impact on the joints and its is great for weight loss and I think they have an interactive weight loss programme on their site. My Achilles just couldn't cope with running out doors so I bought a treadmill which is fine. Good luck but don't give in.

[dave_s13]

Get fit to run.

Don't run to get fit.

Cycling, rowing, swimming, 5x5 stronglifts etc etc..... Shin splints are a tt to treat so don't overcomplicate things and start with not running, then gradually reintroduce it.

But you don't need to run to stay fit and strong.

[J4CKO]

mcelliott said:

Buy a cheap push bike, won't kill your joints like running but still great way of getting rid of the flab. At 124kg you are too heavy to be running.

Edited by mcelliott on Thursday 15th December 14:43

I quite fancy doing some running but I was thinking I am still to heavy at 100 kilos, obviously I can run but I was thinking I need to be perhaps ten kilos lighter.

[Yazza54]

J4CKO said:

mcelliott said:

Buy a cheap push bike, won't kill your joints like running but still great way of getting rid of the flab. At 124kg you are too heavy to be running.

Edited by mcelliott on Thursday 15th December 14:43

I quite fancy doing some running but I was thinking I am still to heavy at 100 kilos, obviously I can run but I was thinking I need to be perhaps ten kilos lighter.

I'm about the same and my lower back has been giving me murder from trying to run, so like the poster above said I'm thinking of starting cycling

[popeyewhite]

mcelliott said:

Buy a cheap push bike, won't kill your joints like running but still great way of getting rid of the flab. At 124kg you are too heavy to be running.

Edited by mcelliott on Thursday 15th December 14:43

Running is good for your joints. Too much running, like any other sport, can be bad for you. For the average person new to exercise cycling isn't a particularly efficient way of losing weight.

[johnxjsc1985]

pounding a 124kg frame onto hard surfaces is a recipe for disaster. In my unfit state I could cycle much more than I could run and my knees would still be in one piece. Still think the best overall exercise for fitness and weight loss is Indoor rowing and its kind on the bones.

[mcelliott]

popeyewhite said:

mcelliott said:

Buy a cheap push bike, won't kill your joints like running but still great way of getting rid of the flab. At 124kg you are too heavy to be running.

Edited by mcelliott on Thursday 15th December 14:43

Running is good for your joints. Too much running, like any other sport, can be bad for you. For the average person new to exercise cycling isn't a particularly efficient way of losing weight.

Well running certainly isn't good for my joints which is the reason I've given it up. Why isn't cycling any good for a newbie?

[popeyewhite]

Shin splints and ankle problems are linked to lack of flexibility. Funnily enough the OP doesn't state anywhere that his knees are a problem. There's plenty of very big men that go jogging. Rowing is an excellent exercise, however like cycling you're not carrying your bodyweight, but each to their own.

[popeyewhite]

mcelliott said:

Well running certainly isn't good for my joints which is the reason I've given it up. Why isn't cycling any good for a newbie?

I said "cycling isn't a particularly efficient way of losing weight." For a person new to exercise cycling will burn 50% fewer (maybe less than that) cals than running in the equivalent amount of time. I'd advocate walking, then walking fast, then interspersing jogging with walking, then jogging, then running. Good shoes and have your stride analysed.

[dave_s13]

popeyewhite said:

Shin splints and ankle problems are linked to lack of flexibility. Funnily enough the OP doesn't state anywhere that his knees are a problem. There's plenty of very big men that go jogging. Rowing is an excellent exercise, however like cycling you're not carrying your bodyweight, but each to their own.

Rowing is a total body compound movement. Much more energy expenditure than cycling, maybe on a par with "jogging".

The problem with rowing however is it's not particularly enjoyable, there's no nice scenery to look at or buzz from doing some rad wheelies n that. It's also mental and physical torture if you do it properly.

[johnxjsc1985]

dave_s13 said:

Rowing is a total body compound movement. Much more energy expenditure than cycling, maybe on a par with "jogging".

The problem with rowing however is it's not particularly enjoyable, there's no nice scenery to look at or buzz from doing some rad wheelies n that. It's also mental and physical torture if you do it properly.

you can close your eyes whilst Rowing and enjoy the pain but have you ever tried jogging with your eyes closed

[popeyewhite]

dave_s13 said:

Rowing is a total body compound movement. Much more energy expenditure than cycling, maybe on a par with "jogging".

Quite possibly. As you say - rowing is a compound movement - and so is running, but running/jogging etc involves the body supporting its own weight and this brings specific benefits to the joints and bones that neither cycling or rowing offer.

[dave_s13]

popeyewhite said:

dave_s13 said:

Rowing is a total body compound movement. Much more energy expenditure than cycling, maybe on a par with "jogging".

Quite possibly. As you say - rowing is a compound movement - and so is running, but running/jogging etc involves the body supporting its own weight and this brings specific benefits to the joints and bones that neither cycling or rowing offer.

True, and as kids this is one of the things that drives growth, which is why the little buggers never sit still. But when you're a fully grown, slightly flabby, out of shape adult then it can be damaging.

Horses for courses. We are all different and need different things.

[frisbee]

I started running about a year ago to do a bit of cross training, I primarily cycle.

Its a fantastic way to injure yourself. Fortunately none of them have interfered with my cycling.

Rowing is just tediously boring.

[HarryFlatters]

popeyewhite said:

Shin splints and ankle problems are linked to lack of flexibility.

This - work on stretching your calves and the muscle up the front of your shin. There's plenty of info on stretches online.

Also, have a google for 'overpronation', I'd put a fiver on you also having flat feet. For years I had back problems, hip problems, shin splints and ankle pain, which all ended up being caused by my feet. Now I've got orthotics for my shoes and a regime of stretches, I'm very much better.

[Jefferson Steelflex]

HarryFlatters said:

popeyewhite said:

Shin splints and ankle problems are linked to lack of flexibility.

This - work on stretching your calves and the muscle up the front of your shin. There's plenty of info on stretches online.

Also, have a google for 'overpronation', I'd put a fiver on you also having flat feet. For years I had back problems, hip problems, shin splints and ankle pain, which all ended up being caused by my feet. Now I've got orthotics for my shoes and a regime of stretches, I'm very much better.

Slight opposite for me but same principle - I had hip imbalance causing ankle/achilles pain, and also tight ankle tendons causing shin pain (i think it was inversion of the foot was compromised?)

I'm not an expert, but I don't think being out running or fast walking when you weigh 100+ kg is necessarily a bad thing but you need to make sure that everything is in the right place and you look after yourself to make it work.

[dieselgrunt]

rowing can be dificult to do right, 90% of the people i see on the concept2 rowers in gyms have terrible form, not using enough leg drive, always selecting highest resistance and pulling with the arms rather than the back.

I love rowing but find it tough to match the cardio effort of hill intervals which can get my heart rate up to max effort in a jiffy.