Starting running

gutenberg

Hi all,

Apologies if this has been asked a zillion times before.

Basically I am looking for advice about possibly beginning some light running/jogging. I already swim 2/3 times per week for about an hour, and cycle everywhere, so I have ok cardiovascular fitness, but I am wondering about fitting in a jog/run maybe twice a week to include some weight-bearing exercise, as swimming obviously isn't great for that.

The thing is, I don't have great biomechanics. I have flat feet that I wear orthotics for in my regular shoes, and suffer from patellofemoral syndrome in one knee. I also have tight hamstrings and calves, and when I have tried to run before I got cramps in the arches of my feet. Is it even worth thinking about attempting to include some kind of running, or should I find something else? Or just stick with the swimming? I am mindful of times when I'm not close to a pool, and so can struggle to get some cardio in. I will never be a 'good' runner and amn't necessarily interested in doing races and so forth, just as a way to keep myself interested in exercise and set new challenges.

Are there any strategies or exercises that can help ease me into it, to help with the tight muscles & building up strength in the feet etc? Any recommendations for shoes for an orthotics-wearer?

Sorry if this is frustratingly vague, but thanks in advance for any thoughts!

Joeface

Not much in the line of advice .

But a maybe if your starting out , Find an track or GAA pitch to run around .
Begin slow even it is a Half lap jog , walk scenario . You will be able extend this as you go with out doing damage . Run within your limits. The Pitch or Track will have a less of an impact on your Feet and joints and you should be able build the distance up reasonably over a period of time compared to running on the roads and footpaths which can be very uneven .

Stretch properly before and after .

I have no advice on what type of runners/trainers you should be wearing . Personally I always go for what is comfortable .

One of the few things humans are designed to do is Run ... Take your time and you well get there. The only person you are racing is your self .

gutenberg

Thanks Joeface.

That's a good point about grass vs. concrete. I actually live in front of a green so can just go there

I wonder if I should look into an app like the Couch to 5k to help with building up...

pconn062

gutenberg wrote: »

Thanks Joeface.

That's a good point about grass vs. concrete. I actually live in front of a green so can just go there

I wonder if I should look into an app like the Couch to 5k to help with building up...

Yes, C25k would be a good place to start. Be very patient with it and take a step back on any day where the body is a bit sore. Would be worth keeping a few swim sessions a week as well, which would be beneficial in loosening out muscles. Where did you get the biomechanical assessment done? Was it the same person who recommended the orthotics?

gutenberg

pconn062 wrote: »

Yes, C25k would be a good place to start. Be very patient with it and take a step back on any day where the body is a bit sore. Would be worth keeping a few swim sessions a week as well, which would be beneficial in loosening out muscles. Where did you get the biomechanical assessment done? Was it the same person who recommended the orthotics?

I was prescribed the orthotics by my physiotherapist, who carried out a gait analysis and then had them constructed for me. I have had a pair since I was about 12, and wear them practically every day (I think I'm on my third pair now, with a fresh assessment done each time). The patellofemoral syndrome was diagnosed about 2-3 years ago by the same physio - I've been seeing him since I was about 16.

I would plan to continue the swimming absolutely, and as my primary form of exercise. I'm interested in the running as cardio but also as a way to strengthen legs/feet etc.

Tigerandahalf

You might be better off doing some walks or hikes. Not a high impact but enough weight bearing to test out your feet. Do you walk to work or anything like that. You would surprised how little time people spend on their feet with driving to work and being in an office and then sitting on the couch at home.

gutenberg

Tigerandahalf wrote: »

You might be better off doing some walks or hikes. Not a high impact but enough weight bearing to test out your feet. Do you walk to work or anything like that. You would surprised how little time people spend on their feet with driving to work and being in an office and then sitting on the couch at home.

I do walk quite a bit - we don't have a car and so when I'm not cycling, I walk places, including a 30-minute walk each way to the supermarket once or twice a week, among other things. I'm a student so I do spend quite a bit of time sitting in front of a computer, but I don't think I'm completely sedentary