Beginner to 10k - early pain barrier

Geniass

I'm trying to get up to 10Km for the Great Limerick run in May.

I'm 43, weigh 12 stone 7 pounds. Height 5' 9".

Over the last 3 years I've been doing a decent amount of walking, around 20 miles a week, plus some weights (fairly toned, but by no means big).

Since the start of this year I've built up to the point where I now run the 2.3 miles from work to home around 3 times a week.

Today I ran 3.1 miles. Here comes the problem.

Whether I do the run home from work or today, from about 0.5miles out my leg muscles (between foot and knee) start to hurt and pretty much for the last 2 miles it was a constant struggle.

I'm wearing Asics Gel Galaxy 8 for normal Gait. I've looked at an online Gait analysis - Mizuno Precision Fit - and it gives me a normal Gait.

The reason I stopped at the 3.1 mile mark today was because of my legs, not my lungs. I mention this as when I started walking 3 years ago I had a lung capacity of about 80% of normal (never smoked, but had Asthma as a child) and I thought this would be my limiting factor.

The question I am asking is it normal to run with pretty much constant leg muscle pain, and to get it so early on?

Would really like to get into running, but I only ever enjoy the first half mile and then drag myself around for the remainder. The thoughts of anything longer than 10Km seem completely out of the question.

Any other info required please let me know.

Darren 83

Geniass wrote: »

I'm trying to get up to 10Km for the Great Limerick run in May.

I'm 43, weigh 12 stone 7 pounds. Height 5' 9".

Over the last 3 years I've been doing a decent amount of walking, around 20 miles a week, plus some weights (fairly toned, but by no means big).

Since the start of this year I've built up to the point where I now run the 2.3 miles from work to home around 3 times a week.

Today I ran 3.1 miles. Here comes the problem.

Whether I do the run home from work or today, from about 0.5miles out my leg muscles (between foot and knee) start to hurt and pretty much for the last 2 miles it was a constant struggle.

I'm wearing Asics Gel Galaxy 8 for normal Gait. I've looked at an online Gait analysis - Mizuno Precision Fit - and it gives me a normal Gait.

The reason I stopped at the 3.1 mile mark today was because of my legs, not my lungs. I mention this as when I started walking 3 years ago I had a lung capacity of about 80% of normal (never smoked, but had Asthma as a child) and I thought this would be my limiting factor.

The question I am asking is it normal to run with pretty much constant leg muscle pain, and to get it so early on?

Would really like to get into running, but I only ever enjoy the first half mile and then drag myself around for the remainder. The thoughts of anything longer than 10Km seem completely out of the question.

Any other info required please let me know.

What pace are you running these runs at ?

Geniass

Darren 83 wrote: »

What pace are you running these runs at ?

Good question. And I really should be able to answer that. But, I've never really timed myself (that's a shocking admission I know). I would estimate the 2.3 mile run at approx 25 minutes.

So, not blistering pace.

Darren 83

Geniass wrote: »

Good question. And I really should be able to answer that. But, I've never really timed myself (that's a shocking admission I know). I would estimate the 2.3 mile run at approx 25 minutes.

So, not blistering pace.

I Thought you might be going too fast can you hold a conversation while running?

How did you get your gait done?

Geniass

Darren 83 wrote: »

I Thought you might be going too fast can you hold a conversation while running?

When I ran this morning it was with my wife and I only gave short responses to her questions and she soon realised I wasn't going to be a chatter box. Pace wise I let her off, but she didn't get too far ahead of me. At the 2 mile mark I overtook her keeping at my own pace, and when I stopped at the 3.1 mile mark she kept going to get home (4.2miles).

Re this question, is it possible there's not enough oxygen getting to my leg muscles?

Darren 83 wrote: »

How did you get your gait done?

About 20 minutes before posting my post above on an online walk through. So, not very scientific.

Darren 83

Geniass wrote: »

When I ran this morning it was with my wife and I only gave short responses to her questions and she soon realised I wasn't going to be a chatter box. Pace wise I let her off, but she didn't get too far ahead of me. At the 2 mile mark I overtook her keeping at my own pace, and when I stopped at the 3.1 mile mark she kept going to get home (4.2miles).

Re this question, is it possible there's not enough oxygen getting to my leg muscles?



About 20 minutes before posting my post above on an online walk through. So, not very scientific.

You should go to Amphibians king or runways they will do a proper gait analysis.

How did you build up to the 3 miles

Geniass

Darren 83 wrote: »

You should go to Amphibians king or runways they will do a proper gait analysis.

How did you build up to the 3 miles

Today was the first time getting up to three miles. Before that I started running home from work (around 5th of Jan), first running a mile, walking, then running some more, until I was able to run all the way home a few weeks back.

It's the running with constant paid that's ruining it for me.

Yeah, I think I'll go to somewhere to get a professional Gait analysis done. The two you mention above aren't familiar to me. I live close to Limerick city. Will do a google.

Darren 83

You could be in the wrong shoe or there is a underlying problem,might have to go to a physio. Best of luck with the training and the 10k

Geniass

Cheers Darren. Thanks for the advice.

RacoonQueen

You say the pain is between your foot and knee. So, calves or shins?
From my now limited knowledge of running shoes ( ), the Asics Galaxy is a pretty low end shoe, if you picked this up via an online gait analysis it may not be suitable for you. I would suspect the issue is being caused by your shoes, like Darren, I would recommend getting a proper gait analysis done.
If you're ever in Dublin you can get it done in Amphibian King, Run Hub, Runway, Run Logic...if you can get to Galway easily get yourself straight to Amphibian King West, there may be another shop or two in Limerick that offer gait analysis, AKW may be able to recommend? I think there are a couple of shops in Cork also that do decent analysis/recommendations.

Firedance

+ 1 on the gait analysis, you might need better shoes, also, do you do any dynamic stretching before your run and static stretching when you're finished? If not I'd recommend you google dynamic warm ups and Assisted Isolated Stretching, give them a try too.

Singer

Could be shin splints. +1 on gait analysis.

biketard

You say you're running to/from work. Are you wearing a backpack or anything when you do that? That's no small thing.

Also, even though you might not think you're flying, I'd still recommend slowing it down to see if it helps.

Geniass

Hi all,

Yes, it's my calf muscles. I also think I may have shin splints. The Asics I got recently would be low end.

I don't do any stretches before hand. I read a while back that they were of no benefit to help warm up unless you were an elite athlete. But, I'll do a google of Dynamic stretches and Assisted Isolated Stretching. Thanks.

I do wear a pack when running from work. It would contain that days pants, shirt, leather belt, wallet and phone. It's annoying but wouldn't have thought it would be heavy enough to cause pain in my calves.

I'll need to get gait analysis done. Funny, but I worked in Dublin for a number of years until the start of this year ! Will see if I can find somewhere in Limerick, otherwise would prefer to go to Cork.

If anyone knows a decent place in Limerick that would be perfect.

Thanks again.

skittles8710

Elverys in the Crescent do free gait analysis. If you're going to Cork go with John Buckleys find the staff there very knowledgeable.

Geniass

skittles8710 wrote: »

Elverys in the Crescent do free gait analysis. If you're going to Cork go with John Buckleys find the staff there very knowledgeable.

Yeah, I see from their website Elverys Crescent has a qualified Physiotherapist. I'll try and book him for Saturday. Thanks.

Clearlier

Geniass wrote: »

Hi all,

Yes, it's my calf muscles. I also think I may have shin splints. The Asics I got recently would be low end.

I don't do any stretches before hand. I read a while back that they were of no benefit to help warm up unless you were an elite athlete. But, I'll do a google of Dynamic stretches and Assisted Isolated Stretching. Thanks.

I do wear a pack when running from work. It would contain that days pants, shirt, leather belt, wallet and phone. It's annoying but wouldn't have thought it would be heavy enough to cause pain in my calves.

I'll need to get gait analysis done. Funny, but I worked in Dublin for a number of years until the start of this year ! Will see if I can find somewhere in Limerick, otherwise would prefer to go to Cork.

If anyone knows a decent place in Limerick that would be perfect.

Thanks again.

It might be worth trying to run without the backpack and see if you still have the same problems. Wearing one could be altering your stride mechanics a little, it's not about the weight just the fact that it's there.

Geniass

Clearlier wrote: »

It might be worth trying to run without the backpack and see if you still have the same problems. Wearing one could be altering your stride mechanics a little, it's not about the weight just the fact that it's there.

When I ran on Saturday it was very much the same (without the pack) and after 0.5m it was a struggle for the remainder of the 3m. And I put off running from the previous Tuesday, so that was really my test and it wasn't as I hoped.

The person on their website is no longer with Elverys the Crescent, might head to Amphibian King in Galway. I've heard good things about Amphibian King in general.

slingerz

Geniass wrote: »

When I ran on Saturday it was very much the same (without the pack) and after 0.5m it was a struggle for the remainder of the 3m. And I put off running from the previous Tuesday, so that was really my test and it wasn't as I hoped.

The person on their website is no longer with Elverys the Crescent, might head to Amphibian King in Galway. I've heard good things about Amphibian King in general.

slow down really to be honest

in my limited experience when i started off i was running too fast and my leg muscles were not conditioned for it. i found that going slower and building up the distance/speed for the best bet for improve my leg muscle strength and avoiding these types os problems.

Your shoes might not be the top of the range but for the distance you are doing they should be fine tbh

Halloween Jack

Geniass wrote: »

When I ran on Saturday it was very much the same (without the pack) and after 0.5m it was a struggle for the remainder of the 3m. And I put off running from the previous Tuesday, so that was really my test and it wasn't as I hoped.

The person on their website is no longer with Elverys the Crescent, might head to Amphibian King in Galway. I've heard good things about Amphibian King in general.

I had bad calf muscle/shin problems, I started using a foam roller on my calves, really helped to the extent they don't trouble me anymore, in running terms the roller is the best 50 quid I ever spent

Shakakan

Stretching beforehand helped me a lot starting out. Wall push ups I think they were called.

Geniass

Plan for next run...


Next run date is next Wednesday. I'm going to do some stretches before the run and take it slower (if that's possible ) and will see how that goes before booking a GA.

Thanks

Geniass

Shakakan wrote: »

Stretching beforehand helped me a lot starting out. Wall push ups I think they were called.

I found doing these at the end of my run helped. I'd stand back about two feet from a wall and lean up against the wall and put my weight on my toes. This relieved the pain. *might have wanted to mention this already*

Tar.Aldarion

I am the same weight and height as you. i too suffer from sore shins and calves (and ankles). For me I believe it is just that we are not used to running, and we are running suddenly with a lot of weight on our legs. I try to take it slow and increase distance. The faster I run the worse the pain. Seems to be working, a week ago I;d never ran over 5k, now I jogged 10k with less pain by going slower. And after a couple of months doing this we should be good to go. Can also do calf raises on steps to help yourself get them in shape, few times a day. or use a foam roller before/after a run.

sideswipe

OP it might also be worth trying to get some runs in on a grass/softer surface to give the legs a break.

mossym

stay away from elverys in the crescent. been there, done that.

good news is limerick is only a 6 mile, not a 10k, so you've a whole .4 less to worry about, (it's almost 10%!!)

if you can get up to oranmore, go see amphibian king west. although from your description there may be an existing injury which a simple shoe change will not fix

Geniass

mossym wrote: »

good news is limerick is only a 6 mile, not a 10k, so you've a whole .4 less to worry about, (it's almost 10%!!)

Not a full 10k? Bah! Going to contact Amphibian King Galway now.

Cheers.

sconhome

Make sure if you are popping up to bring your current shoes with you and we can have a look at you running in them before we do anything else.

I'd be delighted to help you out.

Geniass

AKW wrote: »

Make sure if you are popping up to bring your current shoes with you and we can have a look at you running in them before we do anything else.

I'd be delighted to help you out.

Just off the phone with a person in the Galway store No appointment required.

Cheers, see ye then.

sconhome

Geniass wrote: »

Just off the phone with a person in the Galway store No appointment required.

Cheers, see ye then.

Haha that was myself

See you Saturday, at least I have an idea of your history in advance