Hey guys so I just began to run/walk because I want to get in shape, and to get a flatter stomach.  Apparantly walking/running is great for them?  Anyway, when I walk or run, even when I'm just walking, I pull a muscle almost immediatly, and one of my knees end up hurting really badly.  It still hurts, and ends up hurting for at least 3 days.  Almost like it's popped, you know?  \n\nAlso, I frequently jam my ankles when running, or at least they feel like that for the next few days too, and it hurts to put any weight on my feet at all.  How can I prevent this?  I'm only 15, so I don't see what I'm doing wrong.  Will these symptoms go away eventually after some more weeks of practice?  \n\nAlso, I always feel out of breath when I run, and so I end up walking 4/5 of the way, and sprinting 1/5.  I can't seem to run long distances.  Is this just a matter of more practice as well?\n\nI also heard that when you run, you shouldn't be able to hear your feet, but I always seem to clomp.  Please help!
200222
That's great that you are starting to run. Yes, Runners do have very lean bodies. Running is one of the few activities that you can carry on with almost your entire life, and its great with a partner but you don't need one. \n\nFirst off make sure you stretch before AND after your walks/runs.\n\nUse a decent pair of athletic shoes. Someone above mentioned that Nike and Adidas aren't good options. I run competitively  and Adidas makes a great shoe for people who tend to roll their foot to the side (over-pronator). Nike works well if you have a narrow foot. Brooks, Asics are some of the better brands. Anyways its not so much the brand but what kind of shoe works best for your foot and running style. If you have the money its a good idea to go to a store just for running shoes and have a sales person watch how you run and help you pick out a shoe that's best for you. Its good if they can see your old shoe too - so that they know what parts you wear out first. If you don't have the money for a pricey shoe go to one of those stores and just take the name down of the shoes they recommend and try to get them cheaper off eBay or at a discount store. \n\nIt takes a while to build up to a level where you can maintain a constant pace for the length of your run. I've heard a lot of people have success with a RUN/WALK program.\n\nExample: http://www.targetshooting.ca/reframerize.cfm?redirect=http://www.targetshooting.ca/train_running.htm\n\nBasically you work on building up the distance you walk. And then ease into running. Also with a weekly plan like the one above you know when to look for results and don't get down when you can't run fast right off the bat. This will you feel less out of breath.\n\nOne of the people above said not to breathe out of your mouth. That's the oddest thing I've ever heard. You breathe in through your nose and out through your mouth. Don't worry about getting dehydrated. Just make sure you drink water constantly during the day. Keep a water bottle around. \n\nThe clomping thing will get better with time. I still struggle with it and have been running for 16 years. Try to push off from the ball of your foot  - its just after your big toe and before your arch. That will give you a less clopping style to running. \n\nIf you do twist or pull something on a run make sure to ice it when you get home. But not for any more than 20 minutes at a time. The gel packs at pharmacy's work great. \n\nBest of luck with getting fit!
412658
Depends on diet and rest. Drink lots of water, avoid carbonated/diuretic drinks, and even though it's painful, stretch as much as possible. Also, be sure to get a good night's sleep! After three days, even if it still aches, still run again! Take an aspirin before hand, stretch, and warm-up your muscles before doing so. After 10 minutes you won't feel it and you will maintain a certain pace for your body to remember ensuring a quicker recovery time. Keep it up! After your first week you won't hurt anymore.
78818
I TRIED TO EMAIL YOU AND I GOT A SCREEN SAYING THAT MY MESSAGE WAS UNDELIVERABLE BECAUSE YOUR EMAIL ADDRESS HAS NOT BEEN CONFIRMED. I decided to post my answer within this forum.  \n\nDid you have this problem before you had surgery? If so, here is my answer:\n\nI feel for you. I truly do. I've been there myself. If you give youself some time to heal, it will go away but as soon as you begin pushing yourself hard, the problem will likely reappear. Something that's helped me is custom made orthotic shoe inserts, not heal cups. I also stretch my upper heals and shins one at a time by sitting and pointing my toes as far forward as they will go, hold for 15-20 sec, and then flex the same foot up as far as it will go for 15-20 secs. I do this whenever I'm sitting still...watching TV, reading, etc. Ibuprofen helps with the inflammation and if I'm training for an event, I massage my legs from my knees down with peppermint foot cream. It works a lot like sports cream but it doesn't stink and it doesn't stain your clothes.   \n\nIf you DID NOT have this problem before you took some time off to have surgery, I've got good news for you. Some people are prone to plantar fascia. If it didn't bother you before, you can likely beat it. I run into this a lot. Runners have no problem until they stop running for a while and then try to start back. It doesn't take long to get those muscles, tendons, and ligaments out of shape. This has worked for many people that I personally know. If you have access to a gym, go there and work with a few weights...light enough that you can do 3 sets of 15. YOU'RE NOT LOOKING TO BUILD MUSCLE. YOU'RE LOOKING TO INCREASE ENDURANCE. While standing, place a small weight on the top of your shoe. Flex your foot upward with a controlled range of motion. Hold for 10 secs and bring down slowly. Do not allow your foot to return to a resting position until you're done with all three sets. Even when you bring your foot down from the flex, there should still be some tension on it. DO 3 sets of 15 and repeat with the other foot. \n\nTHEN do standing and seated calf raises. To maximize the benefit, chose two different positions for your feet while doing the calf raises. For example, when you're standing, allow both feet to face foreward (like you can imagine) and when you're sitting, turn your toes toward each other, kind of like you're pigeon-toed. Believe it or not, a few hamstring curls and the leg press (low weight, high reps) will also serve to get you back to where you were to begin with. As far as your running, I know it's hard to resist not pushing yourself, but take it slow for a while. Start with perhaps one third of the distance you were doing before surgery and SLOWLY work your way back up.     \n\n\nI've had Plantar Fascia for years. I recommend a really great shoe. I use New Balance and trust me, I've gone through all of the other shoes out there, from Nike, Adidas, Avia, Converse, Reebok, Saucony. Nothing measures up to New Balance. \n\nIf you want to go more extreme than a great shoe, you can go to a podiatrist. You may be a good candidate for surgery to correct the problem OR if you have insurance, the doctor can prescribe a special, custom made shoe insert and it probably won't cost you anything.
407899
I have the same problem, hurts on the side of my heel.  Hard to walk when I get up, but noticed the more I walk the less it hurts.  Dr. said it was tendonitis.  It was beginning to affect my calves as well, but I think that was more from changing my walking patterns to avoid the pain.  Just keep stretching your foot and rubbing it before you put weight on it.  Heat also helps.  If it gets severe, they can do surgery with a tendon lengthening, but try other alternatives first.  Might be bone spurs.  Some chiropractors can help with that by using ultrasound treatments.  Also cortisone injections help and make you feel like you're walking on cotton balls, but the injection itself hurts pretty bad, then total relieve for about a week then right back where you started.  See a doc if it doesn't resolve.  Mine went away on its on after about 3 weeks and after I bought a new pair of tennis shoes and wore them even in the house.  Don't go barefooted!  Hope this helped!!
513116
I have it too and like the others here, mine seems to come and go. I know how painful it can be, but I just tend to "work through it". I'm on my feet all day. Losing weight can be of help if you are overweight. Also try wearing shoes with good support. You might also try insoles or prescription orthotics. There are also stretching exercises you can do as well as wearing a special boot at night that helps to stretch those ligaments. Another alternative is perhaps seeing a clinical massage therapist. Best wishes and happy feet!
80377
Depends on...\n\n1)   What is aching? \nIs it the bone in the front of your leg hurting?\nAre your calves (the muscles at the back) hurting?\netc.\n\n2)   and What kind of "pain" is it?\nIs it sharp constant pain or a sharp pain when you do something?\nIs it a dull constant pain?\nDo you get it when you stand or walk or run or is it on all the time?\n\n\nWithout specifics, as requested above, understanding or speculating the possible cause of the pain would be a wild guess.\nIt could be pretty much anything - from a damaged ligament, bone and muscle tear from something you did to just a muscle catch or potassium deficiency solvable buy resting and eating foods with more potassium (e.g. bananas).\n\nI would recommend you try and post more specifics or do some research on www.webmd.com or see a General Physician who can provide you more input based on specifics that you give him
369604
I know you won't like this but if you try it out for a week you will be glad you did. Get up early and run for 30 minutes before work. I know it is so hard to get out of bed to run but if you make yourslef do it for 5 days in a row you will find that you have more energy all day and you will feel so great throughout the entire day like you really accomplished something. The second week will be way easier and you may even find yourself looking forward to it. During my morning run I think of everything positive in my life and my goals. I feel so impowered like I can conqure anything. That is a great way to stat your day. Eat a good dinner the night before with carbs and you won't need to eat breakfast first either. Have breakfst after your run to avoid a side ache. This is also the best way to loose weight without cutting calories. After a week you will really see the difference. In a few weeks you won't beleive how great you look and feel! Best of luck!
551972
i have the same problem and i'm young, it hurted and i decided to rest and didn't want to move then at school we had gym and got forced to move, bending jumping, sprinting, and my leg start feeling better, give you legs more movement but more fast it might help....
227980
you should practice everyday, and if you "push" yourself then you will get faster. Remember: pain is weakness leaving the body. Also if you keep running when your sports are ended it will help you keep all the strength you've built up.
212939
Good shoes are important, but also some compression will help. You can use soccer socks that are too small for you. As long as they cover the painful area and squeeze you calf and shin a bit. Also, ice them down as soon as you finish running. Use the little 4 oz bathroom cups, fill them with water and freeze them. Ice your whins with them tearing away the paper on the cup as it melts. Use the whole cup. Lastly, exercise those muscles that hurt. Stand on a bottom stair on your heals with your arch and forefoot hanging over the edge. Hold on for balance if you need to. Allow your toes to lower toward the floor and then pull them all the way back up within a few reps you should feel those muscles in the front of your shin working. Time yourself, if you can do it continuously for 30 seconds, then you rest an equal time (30 seconds in this case) and do it again. Do 3 sets. Do these on a day you don't run, or after running, never before and ice afterward, just like after having run.
632492
I used to have the same problem while I ran cross country. I went from running 2 mile races to 5 mile work outs to prepare for state championship. It took me a while to finally master it but, as long as you run two miles a day without stopping it will get easier and easier. Every day run a little bit more. Then, try speed walking for the next two miles for a "cool down". If this fails, doutful, than try jogging 4 miles VERY SLOWLY--- go at your own pace. Don't get fustrated if it hurts and takes a while. That is natural. Best wishes!
304326
Start by beginning a running program at like 10 miles a week, and see how your knees handle it.  Run that distance per week for a month, and then see how your knees feel.  If theyre fine, then you can start actually training for distance running.\n\nI suggest signing up for www.nikerunning.com's training log and using one of their pre-made training schedules.  They'll tell you everything you need to know to begin distance running.\n\nI hope you can do it, because distance running is awesome!
99190
It's hard to tell exactly without examining you since your discription of the location of your pain doesn't give me a good idea as to exactly where your pain is, so it's tough to diagnose this way.\n\nWhat I can suggest is starting with an activity that you can perform 100% painfree, preferably as close to running as possible.  If it's jogging, then start there ... or if it's only walking then that's okay too.  I would also recommend doing it on a treadmill initially since you can control the incline and the speed.  Then GRADUALLY start increasing the speed each week ...  but be sure to keep everything painfree. This may take a long time to get you back to running eventually, but that's okay.\n\nTwo more suggestions.  First, make sure you stretch both your calves and your anterior tibialis AFTER exercsing,  Second, a lot of times shin splints is caused by a muscular imbalance between the calves and the anterior tib's, so even if the muscle on the front of the lower leg are strong, they still might be being overpowered by the calves.
556326
Hi! I'm a certified personal trainer with 10 years experience. I am wondering if you'd been running prior to this? Did you just decide to take up running then do 2 days in a row? Running is a high impact sport. It is best alternated with lower-impact activiities. Whether you were running before or not, it is better to run every OTHER day and let your muscles get some recovery time. Muscles don't get stronger with exercise, they get stronger AFTER exercise, during the recovery period. Rest is essential to muscle growth and fitness advancement. Doing light workouts on the days between allows more blood flow to the overworked muscles and speeds up recovery time. Taking 1000 IU's of vitamin E has also been shown to reduce muscle soreness by repairing muscle oxidation on a cellular level. Running 3 days per week is excellent for cardio fitness, but every day of the week ABOVE 3, increased your chance of injury by 100%.  I would recommend talking with a trainer who has a certification from ACE, NASM, ACSM or NSCA. Those are the 4 best certifications out there. There are more than 200 others that are just paper. Let them design you a program. Some trainers will even do some muscle tests on you to find out if you have muscle imbalances or problems. The orthodics might be hurting you, not helping. Please seek professional advice. It could save you some serious injury for a very small price.
538121
You could lose a pound of fat per day if you're really determined. I run 15+ miles a week and do Tae Bo and ab workouts. It's very important that you realize this is something you're going to have to stick to and really get into it if you're looking for results. \n\nEver heard the line 'no pain no gain?' Well that's the truth. Working out isn't something to slack off on. You're going to have to get sweaty and sore and it takes a lot of work - so don't get your hopes up and expect results within a few days. Sure, you can lose a pound a day when you cut back on the junk you put into your body, but remember that fat weighs less than muscle, so losing a pound of fat won't be very noticeable.\n\nNormally the number of calories the body needs is about 1,400+ but below 2,000 depending on your size and how active you are. When you start this workout routine remember to eat 400 less calories than you would normally eat.\n\nTry running at least two miles a day if you're in good condition. You should have your heartrate at a high level for at least 45 minutes. The first 15 minutes you are working out, your body is using the food that you've ingested that day for energy. Once that food is used up (after about 25 minutes) your body starts to use your stored fat for energy. So it's very very important to have a good cardiovascular workout. If you have problems with shin splints or any other pain when you first start running, take time off from that and try Tae-Bo. It's totally fun, I'm sure you've heard of it. It's a mixture of boxing and dance, and it's definately a calorie burner. \n\nMuscle weighs more than fat, as I've mentioned above. You might not lose double digits in pounds, but I will gurantee that you'll drop pant sizes and you'll have a more toned body.\n\nI started running about a year ago. At first I had really bad shin splints but I kept at it because I love working out. I weighed 140 pounds and I was five four!! Lol, so yeah. It was terrible. Running was hard at first, but I remembered what my goal was and I had to keep pushing at it. I wanted to have a more toned body and I wanted to feel good about myself. At any rate, I have lost 15 pounds of fat - but keep in mind I have replaced that with muscle, so I'm at a healthy weight of about 125 pounds. I still weigh more than I'd like to think I do, but I'm healthy - and remember - - muscle weighs more than fat - so standing on the scale and looking at the numbers won't do you too much good. I've dropped pant sizes and I feel really good about myself. I work out at least five days a week and I basically eat what I want, but I skip the candy and fast foods (I only have fast food once every few weeks). Make sure you eat lean meats like chicken and pork. Fruits are always a major plus, and they taste good. Try making a fruit smoothie for lunch or something. Always eat at least two big meals a day. I eat breakfast, lunch, and try to have a smaller dinner. Don't worry about people telling you not to eat past 7:00PM at night - it's bogus. It might not be healthy, but you can burn off the excess calories the next day :)\n\nIt might be discouraging at first, but remember what your goal is. Have a set schedule of the time of day you're going to go to the gym or begin your workout and STICK TO IT.\n\nOn days that you don't run - stick in a Tae-Bo video, or get The Firm 5 Day Abs video. They both work great, and I love them.\n\nI find that when I listen to music that it keeps my mind off the pain and how tired I'm getting. It really helps me keep the determination. You can try using energy drinks at first - I drink the Monster ones (the blue one because it's low carb).\n\nYou'll see results within a few weeks, but keep at it and don't give up. If you need anymore information, feel free to contact me.
388320
I've had and my knee doctor told me to rest it by not doing running or anything like that since that is what causes it.  You also need to strengthn the knee muscles.  what you should do is buy leg weights and slowly get up to like ten pounds ten reps 3 sets of straight leg raises with foot slightly turned out a bit.  knee braces will help you out a lot my knee doctor told me to get custom made ones and they are worth the money since they fit the knee and help them.  also get shoes with good arch supports since that also tends to be the problem.
227578
Irishwan, this happens all the time.  The problem is you are focusing too much on walking and not enough on jogging.  You need a walk-jog program to allow you to slowly progress into jogging.  You may be trying to jog at all at once and this will definitely hamper your progress.\n\nTry this program as my clients have found it very effective.  At the end of the 8 weeks, you should be able to easily progress into a basic running program.\nhttp://preventdisease.com/fitness/fitness_jogging.html\n\nThe Running Room also offers extensive workshops on these topics.  I highly recommend them if you have a location in your area.