The new forums will be named Coin Return (based on the most recent vote)! You can check on the status and timeline of the transition to the new forums here.
The Guiding Principles and New Rules document is now in effect.
Couch to 5k advice.
UncleChet
N00bLancaster, PARegistered User regular
N00bLancaster, PARegistered User regular
So, I'm 40, and pretty out of shape. I decided for health and fitness reasons to change this, and the C25k program is my method of choice. I have an odd problem though. I'm former military, and used to love running. I've also been sedentary for about 18 years, and a smoker for 8 of those. The problem I'm having is, I'm getting cramps in my calves. An online friend who does a lot of various fitness projects suggested I might be pacing too fast (which sounds odd), or my stride is messed up. So, my question is, as dumb as it sounds, how do I slow down? I live in the city, (for what it is) and try to plot a course that's mostly flat. I'm averaging my week 1 run segments at between 7 and 10 mins/mile and my walks at around 13. I completed week 1/day 2 today with no "cheat walks" and i didn't spend 40 minutes coughing like i did before, so I'm pretty happy, but for the cramps. Can anyone offer advice?
I'm sometimes grumpy and random, feel free to overlook the strange man in the corner.
0
Posts
You should be running at a pace that feels comfortable to your present levels. Your body should know how far you need to stride, if each step feels off or you feel like you are "pushing" yourself beyond the comfortable range of motion during your jog you are doing something wrong. As you get more comfortable with running you will be able to move faster and farther simply by a matter of practice without overtly pushing your stride length.
I'd describe it as muscle stretching cramps, it usually occurs within the first 10 minutes of my run. I did purchase neoprene calf sleeves that accidentally were my size (intended for my partner) and wore one today for the affected leg and it helped a great deal. I only consider myself "hydrated" as of yesterday, so that took about a week or so, 5 days now, no soda/HFCS/refined sugar. I'm also slowly improving my diet from one of mostly fatty meats and refined starches to very lean meats and Lots of veggies. I also happen to have developed non-alcoholic fatty liver in my down time, so i'm working on that at the same time.
So, thanks, I think ya'all are right, it's simply a building up thing, Possibly stride. Once I can afford more "high end" running shoes, such as from a running shoe store vs dept store, where I can get my stride and stuff measured, I think i'll be doing great.
is something I'm actually big in favor of, it may be shoes as well. I'm running in some generic sauccony that I got at a Ross. First true running shoes I've owned in forever, but just can't afford " good ones" this month
Running shoes need to have proper support. Go to a DSW or some other large shoe warehouse and look for the brands that cater specifically to runners (I go with Brooks, personally). You can usually get a $140 shoe for about $80, and it should last you a solid long time. While you are there, its also a good call to grab some cheap ($10) insoles for your work shoes. They really do make a difference.
And as silly as it sounds, running slower often puts more stress on your leg muscles/joints due to exaggerated and inefficient motion. Keeping your momentum up gives you good form, focus on keeping your back upright (some people like to think of it as pushing your hips forward) and on bringing your knee and leg forward while your foot is kinda up in the air behind it (rather than your foot being close to the ground while doing it). It prevents shuffling and muscle strain. Also try to keep the weight on your heels to a minimum. If this means you have to shorten your distance that's fine, form is important.
I'm excited, I'm trying to back in shape and I just got my Fitbit Flex in the mail today. Logging my calories and hours and sleep times appeals to me, I can't wait!
I started running again recently, the area around here isn't very flat, and initially, I couldn't run a km without "outrunning my legs". My calves would be screaming, so I'd have to walk for a bit, then run for a bit. It took two weeks to get through it (going regularly).
My suggestion? When I started - I went for time, rather than distance. So I'd aim to keep my heart rate up for 40 mins. Run/walk etc. Recently, I've increased my runs to 7km, and my target is 8 in 40mins (though that's a pace I cant actually imagine at the moment...!)
So, keep it up, remember to rest a bit in between runs - and stretch! - but most important is just get out there - especially when you just don't feel like it ;-)
So, I guess what I'm saying is that some people get it - and while it could be shoes/gait etc It might just be that your calves are really tight and need to get used to hitting the road.
Five Fingers take about a month of gradual work up to train into running in because the muscles in your feet that you need to use are just too weak due to not getting used enough in typical shoes. Not that I'm advocating you try Five Fingers again, but just putting that into perspective. I spent weeks of starting with very short distances (like a couple of blocks) and gradually working my way up to running a few miles in them over the course of a couple of months. I love them and doubt I'd ever go back to "traditional" running shoes, but because of that time commitment required in getting adjusted to the barefoot style and the risk of injury if you try to rush things, I definitely don't push it on people.
Wait, are you skipping the walk segments in the Couch to 5k schedule? Those are essential. One of the biggest benefits to me when I used the program was how it eased my body into things. Try doing a Cto5k week exactly as-is, and if at the end you feel it was definitely way too easy for you, jump ahead further in the program but still stick to that new week exactly. If you do week 1 exactly as-is and feel a good level of sore at the end? Then you're on track and the walk portions were useful to you.
I was thinking that if my body was telling me to walk, though the program said run, that i was "cheating". Fact is, as sedentary and out of shape as i am/was, Any movement at all is awesome.
i also plotted a .5 mile course at a local park and ran several laps on a pleasantly even and level surface and was happy to have maintained a pace of 14.02 between both walking and running segments.
So, yeah, i slapped myself in the head and I feel better now.
This is also true of Newton's in case anyone is thinking of getting a pair of those. Now that I'm used to them, I couldn't imagine wearing anything else for distance running, but there was a definite period of acclimation with them.
3DS: 1650-8480-6786
Switch: SW-0653-8208-4705
-take the stairs (always always always)
-park at the farthest spot
-walk to your grocery store
-don't use a shopping cart, carry things in canvas bags
-do 100 jumping jacks before getting in the shower
Little things add up too.
Sun - Tue - Thu I run and Mon - Wed - Fri I lift weights focusing primarily on squats and then alternating compound lifts. Basically my legs are like 'man whatever' and shrug off anything I throw at them.
Granted my goals are not weight loss or anything like that. My goals are building strength and endurance. The bulking up and burning fat are just byproducts. :P
3DS: 1650-8480-6786
Switch: SW-0653-8208-4705
Also, I felt pushing beyond the "4x5mins of running" week (no. 5?) in c25k was really tough. Don't feel bad staying on that step for some time, while working up shape; I think I stayed on step 5-6 for like six months before I felt I could do ~5kms in one go.