Running Question

I just started running on a treadmill about 4 weeks ago and slowly I am working up my speed and duration. Yeasterday I did 55 minutes 10 min of walkinf (4.2) than jogging at 5.5 to 6.5 for the next 40 minutes then I walked for 5 min.

Now my hips and joints in my hips are very sore is this normal and should I run again today? I know I need to push my self and work through the pain but I dont want an injury

By he way I am trying to lose 10 lbs I am 130lbs today lost only 3 in 1 month

Fri. Oct 19, 9:10am

At your weight 3 pounds in a month is fine. And running 45 minutes having just started running? No wonder you're sore - you've gone too far and too fast too soon. Back off or you'll injure yourself even more and won't be able to do anything.

Friday, October 19, 2007, 10:15 AM

You should stick to 3 mile-runs for the first few months and do more crosstraining to prevent the injuries that you already have looming.

You have almost no weight to lose and you're complaining about "only 3 lbs"? It doesn't get any better than that.

Friday, October 19, 2007, 10:24 AM

walk to run programs

it sounds like you're trying to up your speed and endurance really, really quickly, and maybe you're not giving yourself enough days off.

you might want to try the training programs on nikerunning.com. you have to register with your e-mail, but they're free, and range from a walk-to-run program for beginners all the way up to marathon training programs. you start slow for short periods of time, and work your way up in a way that doesn't burn you out, i've found. there are days built into the programs for rest and cross-training, and i supplement the runs with toning and weight classes.

also, running is hard on the body, especially if you're doing it every day. cross train with biking or swimming -- or just walking once in awhile.

also also, maybe it's your shoes. if you have bad or old shoes, yeah, your legs are going to hurt. try a new pair, or go to a specialty running shop to get fitted for the right pair for your feet.

Friday, October 19, 2007, 10:46 AM

1lb a week is a good healthy weight loss goal at any weight... but when you are down to those last few pounds it's near impossible for you to achieve. If you've lost 3lbs in 4 weeks your doing great. I'm sorry there isn't a miracle way to lose that 10lbs by next week and keep it off, but just keep up what your doing and you'll get there.

I think you don't ever want to push through pain. Pain is our bodies way of telling us our limits. I also know you don't want to just sit so maybe try to exercise today but keep it light, maybe just walk today.

Friday, October 19, 2007, 10:51 AM

cross train days in between running. you need to take a day off to heal, but stay working out to keep those other muscles not used in running healthy too!

Friday, October 19, 2007, 11:51 AM

Be careful! I did military boot camp and they pushed me too hard too fast when it came to running. My hips all tensed up so much that the muscles were pulling my spine out of alignment. Not a pleasant experience. Just because your cardio-repiratory system can handle the activity, does not mean your joints/muscles are ready for it yet.

Also, make sure your hips and shoulders are in alignment when you run- don't let your shoulders roll or lean forward.

Friday, October 19, 2007, 1:27 PM

It really depends on your height... 130 is a bit overweight if you are 5 foot.

Friday, October 19, 2007, 3:32 PM

But the OP said she was only trying to lose 10. When your goal is 10lbs, losing 3 in a month is a lot, and is great!

I was 130 lbs, at 5'1", which is right on the cusp between normal and overweight, and it's taken me over 2 years to lose weight! I've now lost about 16 lbs, and at 114 lbs, I am still not skinny by any means, but I'm definitely at a good weight!

So anyway, be happy with the 3lbs. If you can lose that much this month, that's awesome, but don't be surprised if it slows down even more the closer you get to your goals!

Friday, October 19, 2007, 3:43 PM

I am the OP:

I am trying to lose the last 10 lbs from my baby weight and I am 5'3" I do not have a skinny frame I am medium built I am also eating between 1350 and 1500 calories a day and have been doing this for 1 month (they deliver my food every morning) So for me 3 lbs is not a lot because I work out 5 days a week I do 45-60 minutes of cardio and weight train I still think I shiould lose 2 lbs a week because of all I am doing but maybe I am gaining muscle

I have been running for 2 weeks only I usually do the Arc Trainer so for me running on the treadmill is very challenging so are you all saying I should not run for that long or that my intesity is too high (this to avoid inguiry) what should I start out doing? At what speed and for how long? TIA

Friday, October 19, 2007, 4:21 PM

I've had a dozen die-hard, lifelong runners tell me that in the first year, it's better to run 3 miles 5x a week than 5 miles 3x a week because your knees and feet need time to adjust to the impact and the torque. One of them is a knee surgeon.

And by the way, welcome to the world of female weight loss, where you can burn 8,000 calories more than you eat and only lose 1 pound.

Friday, October 19, 2007, 4:51 PM

OP - I'm 5'3", too, and I lose weight at a snail's pace if I eat more than 1300 calories - even when I'm working out 5x a week (I'm older, too, so I'm need a tad fewer calories than I did in my 20's). If I stick to 1200 calories I lose about 1.7 pretty consistently (and I don't actually do much cardio at all - but to each his own.) I've had the baby and those last 10 pounds to lose, too, it's tough b/c you now have a little person to focus on instead of just yourself, but it can be done. Are you really, really sure you keep your calories at 1500
And, just going back to your original question - you're sore and you're new to running - ease back on the running - you probably have just done too much too soon.

Friday, October 19, 2007, 5:00 PM

patience is key

i would agree with all the people who said to slow down. i started running one year ago and started out slow (like jogged one mile, then walked for a while, then worked up to 7 miles now). i didnt see any change in my size until at least 5 months into training. then all of a sudden i dropped 2 sizes and then another size about a month later. i started at a size 14, am now a size 8 (145 pounds, and 5 foot 9)

so i would say be patient. you want slow loss, or else there is a good chance it just wont last. i mean it, BE PATIENT! before you know it, you will have achieved your goal and then some. but slow down some at the beginning. you dont want to wear yourself out and quit.

also, dont depend on the scale. if you are running and lifting weights, it could be quite some time before you see the scale number drop. but you will see it in your clothes.

Tuesday, October 23, 2007, 12:28 PM

i have found that the treadmill makes me hurt more than jogging outside. don't know why. but my knees hurt when i run on the \treadmill. so if the weather is bearable, i go outside and run on the street and to the park, where i run on the grass. some days i go to the nearest h.s. track and run there.

Tuesday, October 23, 2007, 12:30 PM

Great running advice on

www.coolrunning.com

as well as a Couch to 5K Program for those folks who are not currently runners or havent' been for quite some time.

I've used this and my running coach talks about stretching and rest as two of the most crucial elements!

Wednesday, October 24, 2007, 10:25 AM

As someone that rides, runs and swims - can I say the best activity to avoid too much stress on the system is swimming. I run at least twice a week (approximately 6 miles per run), ride several times and swim and there is not a doubt in my head that I see greater effects from swimming on my body tone quicker than any of the others.
Cross training for the OP would be great. Start steady and throw a swim in once (twice even better) a week.
Good luck

Wednesday, October 24, 2007, 10:27 PM

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