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Old August 6th, 2011, 06:17 AM   #1
C.K.
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Default Question for runners

Short story:

At the start of the year I decided I stop being a lazy fatass. I signed up at a local gym and started going a few times a week along with monitoring my calorie intake. I went from 245# to 228#.

In May I signed up to work with a trainer 2 days a week. I put on 10#, but my shirts are fitting better. In June my wife found out she wouldnt be able to do the Warrior Dash run so I decided to take her place. My trainer switched my program to prepare for that. Along with working at the gym I have been trying to run a few miles a week outside. I am signed up for 3 more runs and want to keep active to lose weight.

When running outside my feet and legs hurt so bad (from the impact) sometimes I cant get up to walk afterwards. My question is there something I can do to help this or is there a low impact activity that will help me get ready for future runs? I bought some running shoes and they help a little but they can only do so much, I am still 235#.
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Old August 6th, 2011, 06:24 AM   #2
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did you get your shoes from a running shop and actually get fitted?

sometimes you just can't get passed the impact of running, your body should adapt, but it just may not, running is actually pretty hard on the body.

next time you run, try to focus on soft steps, don't worry about your time and distance, focus on trying not to pound the pavement (i am a horribly heavy pavement pounder, and I am down to 175, my knees ache and I need to focus on softer steps/strides as well)

Other ways to prepare for your events would be high intensity circuits, kettlebells, biking, ellipticals, crossfit, etc. Increase your cardio and your vo2max stuff.
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Old August 6th, 2011, 07:02 AM   #3
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Shoes are a small factor imo.
Is the pain in your shins or your whole leg?
If shins do your miles out in a grass field at some park. Stay off of hard pack. If it is your whole leg it may mean you are just not use to running yet and simply sore. Make sure you walk the last mile of your run to cool down
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Old August 6th, 2011, 07:12 AM   #4
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try going to a track (the rubber ones) at a gym or highschool they are pretty soft and should help. you can time yourself a lot better to.
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Old August 6th, 2011, 07:13 AM   #5
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get on a bike.
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Old August 6th, 2011, 07:15 AM   #6
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Concentrate on your form. You should be landing on theballs of your feet first. If your heels are striking first you need to adjust your form or you will create all kinds of problems. Try to find softer surfaces, grass, dirt, or cushioned tracks. I'm in the 200-220# range, so I know what you are talking about. Thats alot of force hitting the ground. Keep it up tho, you will get past it!
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Old August 6th, 2011, 12:17 PM   #7
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Quote:
Originally Posted by grnd93 View Post
Concentrate on your form. You should be landing on theballs of your feet first. If your heels are striking first you need to adjust your form or you will create all kinds of problems. Try to find softer surfaces, grass, dirt, or cushioned tracks.
Ditto
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Old August 6th, 2011, 12:26 PM   #8
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I need to lose another 20 pounds before I even think about running. I'm at 235 now and my knees kill me after a 100 yard sprint.

Kudos on the effort, it takes a lot to keep going when it's easier to sit and watch TV.
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Old August 6th, 2011, 01:44 PM   #9
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When I ran Cross Country, I had problems with my legs. I went to a shoe store that knew how to properly measure and help you choose a shoe for your weight and foot size. Made a difference. Try walking first, keep your pace fast and do it on uneven ground. Biking will help as well.
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Old August 6th, 2011, 01:50 PM   #10
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One thing that helped me out on this very issue was changing the length of stride. It is natural to run faster and make your steps longer. This will increase the impact each step. Instead, keep the steps shorter and speed up the movement of the legs. Feels very strange at first, but can save a lot of wear and tear. Also, best cross-train for running is biking. Long slow bikeride will increase cardio ability and will have quicker recovery for the legs.
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Old August 6th, 2011, 02:20 PM   #11
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I'm old (51) and fat (215) - and started running in march.

Likewise, lost a few pounds (not a lot) but feel better & clothes fit better.

Ditto all above - adjust stride and get good shoes appropriate for you (I have Brooks Beasts, which are generally designed for fat guys).

Also stretch beforehand. I had a nasty case of plantar fascitis I got past. I also alternate with bike riding to build up stamina while giving knees and such a break.
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Old August 6th, 2011, 02:49 PM   #12
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I have heard that if you can find a local park with soft grass to try running barefoot. My son runs in cross country and has horrible form that we are trying to correct, we found that putting pinnacle inserts in his shoes helped with his pain. He has extremely flat feet.
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Old August 6th, 2011, 03:01 PM   #13
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Quote:
Originally Posted by Immortal View Post
Shoes are a small factor imo.
you're drunk again. Shoes are one of the biggest factors
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Old August 6th, 2011, 03:26 PM   #14
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Ive been running and biking for a month now, still need to get better shoes as right now i have newbalance running shoes and they suck. I plan on going to gazelle sports and let the shoe pros set me up. (blisters suck). Next im going to start weight training, trying to get my self prepared for tough mudder.
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Old August 6th, 2011, 03:44 PM   #15
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I did almost the same thing you have done. Started going to the gym in Feb, lost 55 lbs so far. Working out with weights 3 days a week, and Cardio on the treadmill, elliptical and bike 5 days a week (rotated between the three). My feet and legs were killing me, went to running fit in A2 and got fitted for good shoes. It helped a bit, but I ran the Warrior Dash at a whopping 235lbs and my legs were killing me afterwords. Just something to get used to I hope.
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Old August 6th, 2011, 04:30 PM   #16
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Running fit is a quality outfit, those guys know what they are doing for sure.

I won't make this a barefoot debate thread. But I run minimalist(VFF). Hell, I wear them all day every day. And I have no issues. One advantage is it will help correct your form because it will simply hurt too much to run with poor form.
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Old August 6th, 2011, 04:46 PM   #17
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Hanson running shoes stores. Theres one in lake orion. Best money i've spent on shoes. Oh, and I was fitted before buying. Huge difference
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Old August 6th, 2011, 07:15 PM   #18
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Quote:
Originally Posted by kickstand View Post
did you get your shoes from a running shop and actually get fitted?

next time you run, try to focus on soft steps, don't worry about your time and distance, focus on trying not to pound the pavement (i am a horribly heavy pavement pounder, and I am down to 175, my knees ache and I need to focus on softer steps/strides as well)
I went to Running Fit in Novi. They did the foot mapping thing and picked a few shoes that were supposed to fit me. The pair I got do feel much better than if I were to go out in my Nike.

I have been trying to focus on the stride/pace more. It has helped a little with my endurance. I was trying to run to fast for my ability. I have slowed down and have been trying to concentrate on the softer steps. Even after a few months its still something I have to pay attention to.


Quote:
Originally Posted by Immortal View Post
Is the pain in your shins or your whole leg?
If shins do your miles out in a grass field at some park.
Mostly just my shins/calfs. I think I will try putting some time in at my kids highschool. I think they had a new track made from ground shoes & tires.


Quote:
Originally Posted by 87mopar View Post
try going to a track (the rubber ones) at a gym or highschool they are pretty soft and should help. you can time yourself a lot better to.


Quote:
Originally Posted by grnd93 View Post
Concentrate on your form. You should be landing on theballs of your feet first. If your heels are striking first you need to adjust your form or you will create all kinds of problems. Try to find softer surfaces, grass, dirt, or cushioned tracks. I'm in the 200-220# range, so I know what you are talking about. Thats alot of force hitting the ground. Keep it up tho, you will get past it!
Thanks. I will keep this in mind next time out.

Quote:
Originally Posted by Noah's Ark View Post
One thing that helped me out on this very issue was changing the length of stride. It is natural to run faster and make your steps longer. This will increase the impact each step. Instead, keep the steps shorter and speed up the movement of the legs. Feels very strange at first, but can save a lot of wear and tear. Also, best cross-train for running is biking. Long slow bikeride will increase cardio ability and will have quicker recovery for the legs.
I dusted off the bike recently too. The only problem is the 40# anchor on the back. I guess I am not fat enough I needed to cart around more weight. I got 4.5-5 miles in yesterday. I was going for 8+ but the bike trail at Kensington was tore up so we couldnt do the whole thing.

Quote:
Originally Posted by DuffMan View Post
I also alternate with bike riding to build up stamina while giving knees and such a break.
I think I will be doing this as well.

Quote:
Originally Posted by grnd93 View Post
Running fit is a quality outfit, those guys know what they are doing for sure.

I won't make this a barefoot debate thread. But I run minimalist(VFF). Hell, I wear them all day every day. And I have no issues. One advantage is it will help correct your form because it will simply hurt too much to run with poor form.
They set me up with a good pair of shoes. They werent top of the line but they are helping a little bit. I wanted to make sure this was something I was going to commit to before spending a shitton of money on shoes.

I was told you only want to do ~10% of your weekly running in minimalist shoes. Is that true or is it just a good idea for someone like me new to running?


Thanks everyone for the helpful input. I will give it a little more time and try to follow these ideas. Hopefully it is something I can keep doing. I like the quiet time when running and the results. I just need to do it the right way so it is enjoyable and not so painful.
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Old August 6th, 2011, 07:25 PM   #19
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Fitted running shoes and a rubberized track. Make sure you stretch properly.
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Old August 6th, 2011, 08:40 PM   #20
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The shoes they sold you may just not be for you. I had this happen to me several years ago, shoe was the right one for me but hurt my legs. If that shop is worth their salt, they will exchange them for you.
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