The Dolphins Make Me Cry.com - Forums

SportsChick and I have recently decided that we're interested in getting our asses in shape.  A few months back, Lee posted about training for a 5k and referred to a program called "Couch-to-5k" in which beginner runners can become 5k-ready in just 9 weeks.

In addition to training for a 5k, I am interested in losing about 80-100 pounds, and so I'm using this as an excuse to keep my head in the game and stay focused on my own personal fitness goals.

So, we are only 2 days deep into this program so far.  But, I've noticed a few things in the 2 days.  I often develop a serious pain on the outside of my shin, about 6 inches above my ankle, from brisk walking or jogging.  I also have a pain in my knee (on the other leg) that fades with time, as the running goes on.

I have read about shin splints, and I'm worried that this could be the cause of my calf pain.  Does anyone have any experience with this?  I was fitted for shoes at Runner's Depot and I wear these shiny new Asics GT-2150 for running only.  I notice they fit well enough, because my feet don't hurt anymore after running.

So, any suggestions or recommendations or advice from the runners out there?  I want to be safe and healthy about this, so I would love to hear any pointers people have to offer.  I am also interested in learning any other exercises people have found helpful when training, or just working on fitness in general.

I have a long way to go...

Hi Brian. You should've come and seen me at the Depot. Anyway, I'm pretty sure you got the right shoes since I work there and know they take that stuff seriously. The 2150's are a good standard shoe that work well for a lot of people that need stability.

It sounds like you're getting shin splints. That can be due to couple of reasons. The first being improper shoes. That's not likely the case. The other issue is that you're out of shape and doing a bit too much for right now. Your body needs time to get in shape and get used to the pounding of walking/running. I'd back off a bit. Same thing with your knee. If you're carrying 80 - 100 lbs more than you should be your body is revolting at that much weight. No other way to put it. There are going to be aches and pains until you get into some sort of shape.

Go for your walk/runs, but maybe take a day or 2 off in between working out. Stretch, and ice down any aches and pains. Give it a week or 2 and see if it goes away. If not there's another issue.

It goes away...  Even last night, by the time I went to bed, it was fine.  I typically take at least a day between running, sometimes two days, but in the interest of losing weight, I try to do some kind of workout every day.

Thanks for the advice!  I know I need to be better about stretching and ice, and I'm going to see if that helps at all. 

My two cents: Don't try to run 150 miles at a time. In fact you should maybe start walking first. What happens to a lot of people is that they'll want to run a full marathon out the gate, decide it's too hard and quit.

I'm by no means the worst top athlete and I haven't run consistently with everything that's been going on with me lately but even now when i go to the gym or go run i take it easy the first time and re-build back up every time after a long layoff. I hadn't run in 10 days before Saturday and after a mere 30 minutes i was like "OK this is good" and my thighs were definitely feeling it. So today i'm going to go and run a bit more, just as an example.

Joe, the program has us walking warm-up for 5 minutes and then alternating jogging (60 seconds) and walking (90 seconds) for 20 minutes. It's not a marathon right off the bat

You might try adding some non-impact exercise to your routine. If you like the gym, anything from a trusty old exercise bike to an elliptical machine would be a solid choice. Rowing is my personal gym favorite, but you might try something like a stair climber as well.

Rowing and bike riding can be done outdoors as well, of course. Swimming is another good option that really gives you a good overall workout.

^^ Is the elliptical machine "just as good" as regular running?  I could "run" on that thing for an hour and work up a good sweat, but I can't really run for more than 2 minutes without wanting to keel over.  I also like the rowing machine, but even 10 minutes there makes me sweat like nothing else.

The elliptical machine is great. I use it when I'm injured or just want to do something that is NOT running.

It all depends on what you want to accomplish.

ANYTHING that gets your heart going is good for your heart, for example. Be that sex, running or the elliptical.

If you want to lose weight, you need to burn energy. If your only goal is to lose weight, you don't care (somewhat simplistically) about how the energy use comes about. In this respect, the EASIEST is doing something that uses as many different muscles as possible, but without stressing any one particular too much. This is what the elliptical machine is good at -- and rowing, to a certain extent. In both cases, though, it's important to get both your legs and your upper body, involved. Your quads are some huge muscles that can do a huge amount of work. NOT using them is inefficient if you want to burn energy.

Then there's the whole oxygen uptake issue. This is multifaceted and fairly complicated, but if you look at some of the major bottlenecks, it becomes clearer. First of all you have to get oxygen into your blood. That's where your lungs come in. Then there's the matter of how much oxygen your blood can handle/transport (this is where EPO and blood doping do their thing). Then that oxygen has to actually get to the muscle that needs it. This requires a good blood supply (via capillaries) to the muscles.

The last one is why you can only run for 10 minutes before your legs completely give out on you.

The good thing is  that it's actually one of the easiest things to change. Significant capillary growth can be accomplished in a matter of a few weeks, just by exercising (those muscles) regularly. That's why "getting in shape" takes about 2-3 weeks for most people. After that, you need to grow muscle and all sorts of other stuff which generally takes longer.

The bad thing is, there's no short cut. While using a bunch of different muscles will help you burn more energy (and thus lose more weight), it won't help you improve your oxygen supply to a specific muscle more than just working out that single muscle.

Anyway, my only "bottom line" recommendation would be to NOT overdo any single activity. If you're experiencing significant pain, you're overdoing it. "No pain, no gain" isn't efficient -- at least not initially. Instead, try to work out as many different muscle groups as you can, alternating between them. If your weight is "up there", try to minimize "impact" exercises initially. The added weight can take a real toll on your knees (as well as ankles, feet, and lower back).

I'm glad I posted this.  There's a lot to be learned out there.  Thank you all for your input and information.

Have you decided which race you're running? There aren't any you'd really want to run in the summer because it's too hot.

Yeah, I have noticed that there are a bunch in the spring time.  We are aiming for a Disney 5K in February, and then the Corporate Run in April next year.

I actually have tried the elliptical and now kinda like it as a "change of pace". I used to hate the elliptical and anyone who used it but then I tried it on a hard setting for 30 minutes and yeah, it will work you out.

When I was injured and couldn't run, I did the elliptical to stay in shape. If you work out hard on it I think it can be a great supplement to running.

I can handle the elliptical but i can't do the one with the arms moving. I'm just not coordinated enough. I fall on my ass