Post # 1
Hi all. I’m a newbee, wannabee Couch to 5K-er. It’s taken me a few weeks to get started because of work, travel, etc. But here’s my question…
When I run, I get winded (as is to be expected, since I’m on the “Couch” end of the continuum). But the reason I feel like stopping while running is because of pain in my feet and calves. I think I’m wearing pretty good shoes (New Balance that were fitted to me in the store) but when I jog it feels like I am completely cramped up from the knees down. I have pain in my calves, ankles and feet. I tried a heel cup in my right shoe because that foot is a little smaller and my foot felt like it was jiggling around in the shoe. That just made me feel like I was running on a lump (do you know what I mean?).
Anyone have advice for me? Do you think I need new shoes? Inserts? Better running form?
Post # 3
- Wedding: June 2010 - Indiana Memorial Union
If I just start running again, I get soreness the next day in the areas you described, but I’m not in pain while I run. Are you running on a hard surface? I’d try running on a track or through a park and see if that improves anything. But if it’s a lot of pain I’d see your doctor! It doesn’t sound typical.
Post # 4
Do you drink enough water during the day?
Do you get those pains when you are walking or just when you’re running and striking the ground hard?
Does it feel like muscle soreness or something more?
Post # 5
How far can you go before you start feeling the pain? Could it be that you just are stiff and haven’t warmed up yet? Are you running outside or on a treadmill?
Do you feel any symptoms when you are not running?
Post # 6
- Wedding: June 2010 - Tannery Pond at the Darrow School
Do you warm up before you start running?? I would say maybe to try walking a few minutes and then stretch both before AND after you jog, to see if that makes any difference…I will also say that I am not really a fan of New Balance for running, I think Asics, Brooks, Saucony and Mizunos are all better but some might disagree there…It also sounds like maybe you need to go up a size in your shoe, if your legs/feet feel cramped…
Post # 7
stretch your calves and lower legs before you get started?
Post # 8
Thanks, everybody! I love the ‘bee!.
@Ribbons- We were running on a blacktop oval around a soccer field. In the rolling hills of Western PA, it’s hard to find a semi-flat area to run that’s not paved! The soreness is definitely while I’m running and immediately after. I am in no pain today.
@troubled- I don’t have any heel/calf/foot pain while walking, unless it’s for a long time in flip-flops or something. I make sure to drink water before I go out.
@jacqi- the C25K work out is in intervals, and I usually feel the pain starting in about the 3rd jogging interval (so about 15 minutes in?)
@trailmix- the podcast I run with has about a 6 minute walking segment to start, so I don’t run right out of the gate. I’m not really sure how to stretch for running? I’ve heard static stretches aren’t as good as just walking/skipping/etc. Got any tips? I think the size of my shoes is okay, my feet don’t feel cramped as in claustrophobic, but rather like a foot cramp/charlie horse.
I am considering different shoes, but am also wanting a pair of Danskos for work so I can’t afford both!
Post # 9
Oh ok. I actually sometimes get cramps in my toes while working out. And usually it is because I haven’t been drinking enough water throughout the day.
But another thing I’ve found is that I need sneakers that have enough room in the toe box for me to wiggle my toes. Are your sneakers too tight? Socks that are too tight could be contributing too.
I also sometimes get a charlie horse in my legs, and I think that is also caused by dehydration.
Post # 10
I’ve been doing Couch to 5k and was getting pain in my ankles and knees. What’s been working for me the past couple weeks is changing my stride so that instead of landing on my heel and running heel-to-toe, I land with my whole foot on the ground at the same time, so the impact is distributed more evenly on the balls of my feet and my heels. It was awkward to run like this at first but I got used to it quickly and haven’t had pain since. Might be worth a try…good luck!
Post # 11
When I first started running, I had some similar problems. I began eating more veggies, which helped a little. More importantly, I added some stretches and walking time before (and after) running and bought new shoes. I had a pair that was fitted for me at the store, but they ended up causing my foot to come down weird, which was straining the tendon on the side of my ankle. I know you don’t want to spend the money, but be careful of injuring yourself. Also, time helped. When I was new, my body just needed some time to get used to the new movement and muscle demands. Hang in there and good luck!
Post # 12
Go get fitted for shoes at a running shop. They will be able to look at your stride and foot type and help you pick out the best shoe for you.
Here is some info on foot strike, which may be helpful too. http://www.runningplanet.com/training/toe-ball-heel-foot-strike.html
Post # 13
I am no expert, but I think it also sounds like nutrition/hydration could help. You need plenty of water throughout the day, not just right before. Also I think cramping often has to do with potassium? (not sure where I remember this from) Some of my runner friends would always eat a banana before running.
As far as stretching, you’re right about static v dynamic, but there is a lot of debate on the topic of stretching in general. I think the warm up is important, but especially stretching after. For your calfs use a wall or tree and lean over 45 degrees or so and stretch one leg at a time. You should feel it in your achilles and lower calf.
Post # 14
New Balance are not good running shoes. Great for walking and everyday errands, but they don’t hold up for running (I know from experience).
Try looking at Asics, Mizuno, or Saucony. I’m on Week 3 of C25K and my feet have not hurt once when wearing my Saucony running shoes. I love them!
Post # 15
I agree with the suggestions for water all day…try to drink a lot! I started to do that and it has helped my running as well as my strength training work outs.
Post # 16
@Babyboo I have to chime in that New Balance are the ONLY good running shoes for me. I love them…tried buying Kayano’s last year only to have foot pain each and every time I wore them. Had NO pain with New Balances (think they were 926’s) and ran three 5 k’s with them. Everybody is different-all my friends have their favorite brand..some like Asics, some Saucony and some (like me) love New Balance.
Everyone just has to find the right fit for them!
@JeniRae Not sure what it is, but my hubby has knee pain when he runs (after not running for awhile) but after about a week or two (4-6 runs maybe) his pain lessens. Good luck!