A little advice please, not long running

whatnext

Hi,

I have a few questions that I hope some posters maybe able to help me with.

1. Blisters, I have 3 repetitive blisters every time I go over 5 or 6 km. 2 on the arch of my foot, one on the inside of my second toe. I've bought expensive socks, changed trainers, alway talc up my feet before I go out, what else can I do? They heal very quickly but the skin just doesn't seen to be thickening up. After 3 months I thought I'd be done with them.

2. Laces / Trainers. Silly question but how should I lace them up. Loose, comfortable, Tight or very tight? Hope you understand what I mean.

3. Sweating. I was nearly 15 stone when I started and the pounds are falling off but still a bit to go to where I should be. So I'm carrying a little more weight than I should be. But the level of sweating after a run is starting to concern both me and mrs Whatnext. Is there such thing as excessive sweating? Is there something that I can do to reduce it? and if not can any one suggest a means of perventing it all flowing into my shorts? the chafing is murder. Ive tried a face cloth tucked into the back of my shorts, didnt work.

4. Nipple burn - please please help me, what can I do, soft cotton tee shirts and vasaleen aint doing it for me.

I'm sure these are very trivial to most of you, but any advice would be appreciated?

RayCun

There have been threads on most of these, I think, always a good idea to use the search tool...

Blisters thread -

blister lesson 101:
To get blisters you need 3 things
1. heat
2. moisture
3. friction
eliminate even one of these and you won't get blisters.
1. ventilated shoes and not running in the sahara will help with this but it's the most difficult to eliminate completely as your feet are already quite warm and running makes them more so
2. wicking socks (and ventilation again) will help with this. Socks a personal thing. I love toesocks and hilly thin skins but many boardsies swear by twin skins. Try a few types to see what works for you.
3. proper fit is the key to avoiding friction. get your trainers properly fitted by someone who knows what they are talking about (not the work experience guy on Saturdays in lifestyle sports). learn how to lace your shoes for running. Many of us have dodgy feet (in my case second toe longer than big toe), buy your shoes accordingly.

Laces - shoes should be comfortable, not too tight but not loose enough to slip. Here's an article about lacing techniques.

Sweating - It's hard to say how much is too much without seeing you - if you're really worried you could go to a doctor. But it's hot these days, and if you're overweight and just starting off you'll sweat more. You can get stuff called Bodyglide in running shops, it's like vaseline, it'll help with the chafing.

Nipple burn - get a technical top, it'll chafe less, and apply the bodyglide. I also use microporous tape to cover my nips. You'd get it in a chemist beside the plasters etc, it's a white tape, not as sticky as sellotape or plasters so it'll come off easy after the run.

Good luck with the running...

plodder

Sweat is good! It's a sign you're working hard. Definitely you sweat more when it's warm as well. The important thing imo, is to replace lost fluids quickly after finishing, and if you're running for a long while, then you could consider taking water during your runs as well.

Another (maybe obvious) thing, the less gear you wear, the less you'll sweat. I'm amazed by the number of people I see running these days in tracksuits and multiple layers on top. I sweat a lot, and couldn't survive on warm days if I wasn't just in a singlet and shorts.

Your blister problems sound a lot like mine, which I suffered from the first few years. Since I switched to the present shoes and socks, the problem seems to have gone away.

I agree on the synthetic (ie non cotton) technical running tops as well. That'll help with the nipple chafing. There's a product out there called Nip Guards, which you can stick over them. I'd plan to use them for the marathon, but hopefully not for training (could be a bit costly).

RayCun

plodder wrote: »

Another (maybe obvious) thing, the less gear you wear, the less you'll sweat. I'm amazed by the number of people I see running these days in tracksuits and multiple layers on top. I sweat a lot, and couldn't survive on warm days if I wasn't just in a singlet and shorts.

+1
I know it feels like a big step to swap the tracksuit for shorts, especially when you're starting out, but it is so much cooler.

whatnext

Thanks RayCun & plodder.

I've been to see the Doc before I started out, did a full medical, 300 quids worth, and all seems in order.

The sweating is a tough one, I wear a very light pair of shorts, a tee shirt and a head band, to keep the sweat out of my eyes. After 20 mins on the road I'm completely saturated, with sweat from my back and chest flowing through my shorts and down to my legs (I dont actually think my legs are sweating). I'm going to pick up a technical tee shirt and the bodyglide at lunch time. I'll look into the "wicking socks" as well

Is there such thing as over hydration? I would generally only have about a pint of water during the day, and another pint about an hour before I go out.

Is their such a thing as a sweat band for your waist?

Thanks again, If I knock off another stone all these problems may disappear with the weight anyway? I hope!!

I know I've said this before but the support, help and advice available on this boards forum is fantastic, well done all, and thanks again

RayCun

whatnext wrote: »

Is there such thing as over hydration? I would generally only have about a pint of water during the day, and another pint about an hour before I go out.

Yes, it is possible to over-hydrate, but two pints is not enough water to put you at risk.
(I don't think sweating a lot would be a symptom anyway, but I'm not sure)

NinjaStudent

I've recently had the same problem with blisters from using a new brand of runner. For me the only option was to use medical tape on my ankles and anywhere else before a run. I gradually scaled back on the amount of tape i used which seemed to do the trick for me.

plodder

I wouldn't worry about over-hydration, unless you are running long distances and drinking a lot of water on the run.

It doesn't matter how much water you drink (within reason) in between or after runs, because your kidneys regulate the water levels in the body. Any excess, is just eliminated via urine. It's far better to drink too much than too little water during the day, imo (so long as you don't go overboard completely). A lot of people worry about the mineral levels and drink sports drinks with Sodium, but personally, I don't believe in using them routinely, so long as you're eating a reasonable diet.

If you are really concerned about hydration, you could check your weight (without your gear on) before and after a typical run. The difference in weight will be almost all fluid lost in sweat. To replace that fluid, you'd want to drink the same amount plus about 50% (1kg = 1litre). Also, make sure you are well hydrated before doing the test (urine should be a pale straw colour).

BTW. Compeed heel blister plasters work wonders on those blisters under the arch of the foot. They are expensive though, so it'd be better to sort out the cause of the problem.

Lotsafish

A handy tip I recieved once to stop the nipple chafing is to get the corn treatment foamy circles:



and stick them on yer nipples its funny but it works well.

boccy23

Vaseline works for nipple burn as well. Marks the tees though. But does work.

BJohnson

To prevent chafing anywhere on the body, I've found Sudocrem is worth it's weight in gold. It's cheap, it's not as greasy as Vaseline, and it works.

madon

Hey whatnext, I've nothing to add but have a question! I started running in Feb very slowly and at the moment I run 5km- 10k 3 times a week. I also go on exercise bike/ real bike for 10-15k twice a week and do up to 100 sit ups plus other toning exercises these days.
(For the last month I have been very strict with what I eat ( 3 meals a day and everything made from fresh- very balanced) even before this my diet wasn't bad- I just ate too big portions (as in I ate for two!!!) - we never get takeaways and I drink maybe once a month and it is probably 2/3 bottles of beer- this since Xmas before this I ate loads of crap + middle age+2 kids+ no exercise made the weight go on)
But I'm not losing weight (well I'm losing about a pound a week if even)
Just curious to know if it just takes time or if I need to increase exercise- I'm afraid to increase what I am doing at the minute as I'm not sure if I'll do damage by running with too much weight- (don't they say your weight increases 4 fold when you run)
I'd just like to know how much exercise yourself or others do in order to lose weight?

hunnymonster

The best way to figure out why you are (or are not) losing weight is to keep a diary of calories in versus calories out. There are some good online sites where you can do this. www.fitday.com is a popular one as is http://www.sparkpeople.com/. After you register and fill in some basic details (gender, weight, height etc) you can log all the food you eat and all the exercise you do. Ideally you want to aim for a deficit of about 500 kcal per day to loose weight. 1-2 lb per week is recommended. If you don't want to add additional running to your exercise, then could you incorporate some cycling or swimming or even just long walks. All movement counts!

RayCun

You might not be losing weight, but you could be losing fat and gaining muscle, which will change your body shape.
If you're not having trouble with the distances you run already, you should be able to increase that distance. Just increase it slowly, no more than 10% a week, and take some step-back weeks where you reduce your miles. You may as well set yourself a target race, like a half-marathon, and follow a proper training plan...

madon

Thanks both replies I filled my details in on fitdays- already I'm stummed at how many calories is in a spoon of mayo! It will be an eye opener!

I suppose I'm being impatient too- I am losing weight I'm just expecting to go from fat to thin and slow to fast! I'm very much enjoying running now that I've got past the whole 'I'm going to have a heart attack' stage at the beginning- to have a race to aim for might brighten me up a bit- I'll get looking for one close to me. Thanks for the ideas.

whatnext

madon wrote: »

Hey whatnext, I've nothing to add but have a question! I started running in Feb very slowly and at the moment I run 5km- 10k 3 times a week. I also go on exercise bike/ real bike for 10-15k twice a week and do up to 100 sit ups plus other toning exercises these days.
(For the last month I have been very strict with what I eat ( 3 meals a day and everything made from fresh- very balanced) even before this my diet wasn't bad- I just ate too big portions (as in I ate for two!!!) - we never get takeaways and I drink maybe once a month and it is probably 2/3 bottles of beer- this since Xmas before this I ate loads of crap + middle age+2 kids+ no exercise made the weight go on)
But I'm not losing weight (well I'm losing about a pound a week if even)
Just curious to know if it just takes time or if I need to increase exercise- I'm afraid to increase what I am doing at the minute as I'm not sure if I'll do damage by running with too much weight- (don't they say your weight increases 4 fold when you run)
I'd just like to know how much exercise yourself or others do in order to lose weight?

For me it probably has a lot to do with diet.
Up to the age of 25 I was quite active but then got an office job that involves a lot of corprate eating ie 3 courses for lunch, wine (at least twice a week) and I would typically drink a minimum of 4 nights a week, 7 or 8 pints and quite often more. I'd been doing this for 10 years. The Lunches are gone, thanks to the economy:D and the beer, well I cant drink if I'm on the road. I still go out about twice a week, I'm not going to change my entire social life for the cause, but If there is a race at the weekend I might head home at 8 or 9 on a friday instead of 2am.

I try to train 3 times per week. but I'm not a jogger. I do either 5 or 7km each time depending on how I feel. I go out to my half way mark hard c. three quarter pace and come back as hard as i can. Dont get me wrong I'm not fast - yet, but I hope to be. I time myself with a cheap casio i bought for €9 and aim to be faster every evening. since the great Dublin run in April i've knocked 7 mins of my 10km time and there is a lot more to come I hope.

I dont do anything apart from the running. So in retrospect I suppose its probably 50/50 between excercise and diet for me. I still have a lot of belly to work off, and thats where all my weight was and still is.

meathcountysec

whatnext wrote: »

I do either 5 or 7km each time depending on how I feel. I go out to my half way mark hard c. three quarter pace and come back as hard as i can.

To be honest, running every run as hard as you can may not be the most productive use of your running opportunities. Running further, slower, can show significant improvements over time.

What you do you may work for you so feel free to ignore.;)

whatnext

meathcountysec wrote: »

To be honest, running every run as hard as you can may not be the most productive use of your running opportunities. Running further, slower, can show significant improvements over time.

What you do you may work for you so feel free to ignore.;)

I appreciate that, but I am trying to get the weight off first, and its working for the minute, when I stabalise on the weight and time then I'm going to up the mileage. I'm being a bit lazy in relation to what my initial goals are, I only started running the day after a drunken saint Patricks day bet. I have until 31st of December to get below 45 mins for 10k. just to pick up €10, Drink :rolleyes:

It seem that I may end up paying out at the moment, but I'm going to give it my best shot.

meathcountysec

whatnext wrote: »

I appreciate that, but I am trying to get the weight off first, and its working for the minute, when I stabalise on the weight and time then I'm going to up the mileage. I'm being a bit lazy in relation to what my initial goals are, I only started running the day after a drunken saint Patricks day bet. I have until 31st of December to get below 45 mins for 10k. just to pick up €10, Drink :rolleyes:

It seem that I may end up paying out at the moment, but I'm going to give it my best shot.

You'll get more weight loss value from smaller portions than from 3 x 7Km per week. That amount of running amounts to approx 2,100 kcal. You would need to burn 3,500 kcal just to lose a pound of fat.

whatnext

meathcountysec wrote: »

You'll get more weight loss value from smaller portions than from 3 x 7Km per week. That amount of running amounts to approx 2,100 kcal. You would need to burn 3,500 kcal just to lose a pound of fat.

So should I do less more often or more less often? or even more more often?:eek:

I just cant grasp what you are saying (I'm not being cheeky), I am all open to advice, but I cant see myself going out more than 3 times a week.

I see you are doing the Dunshaughlin 10k. I've put myself down for that too, but its only 50/50 that I'll make it at this stage. Hope to see you there.

RayCun

He's saying that if you're trying to lose weight, you'll see a difference faster if you watch what you eat. You have to do a lot of exercise to burn off a bad diet.

Regarding the running, the idea is that you don't do all three runs at the same speed and distance. Take one run a week where you run as fast as you can over 5/7k. Take another run a week where you increase the distances gradually, bur run slower. And do another one or two runs a week where you run a shortish distance, at a slowish pace, just to help your legs recover from the harder runs.

InTheTrees

whatnext wrote: »

So should I do less more often or more less often? or even more more often?:eek:

I just cant grasp what you are saying (I'm not being cheeky), I am all open to advice, but I cant see myself going out more than 3 times a week.

I see you are doing the Dunshaughlin 10k. I've put myself down for that too, but its only 50/50 that I'll make it at this stage. Hope to see you there.

There's all sorts of programs out there on the web, for instance do a search on C25K (its short for "couch to 5k"). Or C210k

It really helps to follow a schedule that slowly increases difficulty over time, not too fast. Recovery and rest are really important to building your stamina. Push it too hard and you'll be taking 4 steps forward and 3 steps back. Or worse.

But as a qualifier I'm no expert, results may vary...

meathcountysec

RayCun wrote: »

He's saying that if you're trying to lose weight, you'll see a difference faster if you watch what you eat. You have to do a lot of exercise to burn off a bad diet.

Exactly. If you are consume more calories than you are burn then you gain weight. Your running is burning approx 2,100 kcal a week. To lose a pound of fat per week you need to burn approx 3,500 kcal.

Good luck if you decide to do Dunshaughlin. You can't miss me, I'm at the back;)

madon

whatnext wrote: »

For me it probably has a lot to do with diet.
Up to the age of 25 I was quite active but then got an office job that involves a lot of corprate eating ie 3 courses for lunch, wine (at least twice a week) and I would typically drink a minimum of 4 nights a week, 7 or 8 pints and quite often more. I'd been doing this for 10 years. The Lunches are gone, thanks to the economy:D and the beer, well I cant drink if I'm on the road. I still go out about twice a week, I'm not going to change my entire social life for the cause, but If there is a race at the weekend I might head home at 8 or 9 on a friday instead of 2am.

I've been running since December- had a month off in March with an injury but put on what I had lost in that month:mad: I've been keeping my eye on my diet for the past few days and mine is nowhere near as healthy as I thought. I didn't realise how much extra I ate from just picking at the kids food:o
I've only lately increased the amount of runs I do in a week too so hopefully that will shift things!

whatnext

madon wrote: »

I've been running since December- had a month off in March with an injury but put on what I had lost in that month:mad: I've been keeping my eye on my diet for the past few days and mine is nowhere near as healthy as I thought. I didn't realise how much extra I ate from just picking at the kids food:o
I've only lately increased the amount of runs I do in a week too so hopefully that will shift things!

I can honestly say my diet was a joke. Its way better now. Take aways and processed food are gone. I think the running broke the pattern I was in and hence other things fell into place, almost by accident. I even ended up quiting the smokes, and that was never my intention.

Anyway, its all gone to pot last night:( I've done something to my knee after jumping over a dogs lead, it just shot out infront of me. Off to see the physio on Monday:(

madon

whatnext wrote: »

I can honestly say my diet was a joke. Its way better now. Take aways and processed food are gone. I think the running broke the pattern I was in and hence other things fell into place, almost by accident. I even ended up quiting the smokes, and that was never my intention.

Anyway, its all gone to pot last night:( I've done something to my knee after jumping over a dogs lead, it just shot out infront of me. Off to see the physio on Monday:(

I quit ciggies first and really started piling on weight so started running.
Hope you didn't badly damage your knee- I had to stop for a month I damaged my hip and kept running on it- I was more determined when I got back to running and after the first week or so I was back to the stage I was at before I stopped.

Lotsafish

madon wrote: »

I quit ciggies first and really started piling on weight so started running.
Hope you didn't badly damage your knee- I had to stop for a month I damaged my hip and kept running on it- I was more determined when I got back to running and after the first week or so I was back to the stage I was at before I stopped.

Had you lost much progress?

madon

Lotsafish wrote: »

Had you lost much progress?

I don't know!!!
I think when I started running after being injured I ran like I was still injured because I was afraid to put pressure on my hip in case I hurt it again. I don't know if I lost loads of progress physically or if it was all in my head!
When I injured I was able to cycle- and splash around in a pool (I can't really swim) though so it was not like I was doing nothing either.