[Closed] Is it possible to start running without hurting yourself?

Sit on couch. Put on shoes. Run 5k.

Sorry, it really was that simple for me. No pain required. No building up the distance. No run-walk-run.

Don't normally run but been on holiday without a bike so tried it to do some vague form of exercise. Did a couple of 2.5 mile runs but after the second run my lower back ached a bit. I'm guessing it's because my cardio is happy to run further than my body. You may be in a similar position?

Cyclist are just soft.

No it doesn't damage you, your just not used to proper exercise that uses your whole body.

Cyclist don't use the upper body core like runners. Chances are you have used muscles not normally used and now you know it

Cyclist don't use the upper body core like runners.

Try singlespeed...

I've tried it twice. First time I got to week two before damaging the front of my leg. So the second time, a year later, I thought I'd take it even easier, doing each week twice. Second week in and I tore a muscle in my calf, couldn't walk for two weeks.
Running seems to use muscles and require a flexibility that cycling does not.

I guess I've not ran any real distance since I was at school and that is 36 years ago.

I gave up running after several years of doing it because of my lower back. After a spinal fusion and a lot of Pilates, I still can't run without pain! I guess it depends what's wrong with your back. If it's just muscle stiffness, you could try strengthening your core (assuming you haven't already) with Pilates. Also, hamstring stretches are good for your lower back. Have you got decent running shoes and a good technique?

Cyclist don't use the upper body core like runners.

Road cyclists maybe, mountain bikers - definitely.

Other than that, wot scotroutes says. It's 3 miles ffs.

Do some stretching as well e.g. The yogastudio app that's been mentioned here a few times? Also did you do 3 days straight in a row? That might be a bit much. I went through a similar thing of trying from time to time and then hurting myself but run/walk/run and taking it gently to start with sorted it.

As the first 2 sessions were so easy I thought I'd do session 3 on the same day as session 2 . Obviously not sensible!

You should have a rest day between each run, and listen to the commentary. Don't overdo it, and if you find yourself struggling, repeat a week before moving on.

I did the C25K a couple of years ago when I was 42. I took it gently, and managed to complete the whole thing, then moved on to trying to get my 5k times down.

It was going fine till the nice weather arrived, then I found it too hot to continue, and never really got back into it. September I am starting over...

Really want to run, but everytime I have tried to start I end up injured in some way, lower back being the weak point.

As the first 2 sessions were so easy

Start again, go slow. It gets there.

You have to take it very easy to start with - easier than seems reasonable. At least, that seems to be what most people find. Shouldn't be too much hurt for too long, that's probably a sign you are doing something wrong. Like, starting to follow a sensible plan and then just randomly adding on extra running for no particular reason...

I'll give it a couple of weeks then start again but following all the instructions.
We are off to majorca and taking my recently bereaved MIL so need to be able to get out and blow off some steam for an hour.

try once a week for a month, then twice a week for a month, then continue the C25k as normal from whereever you got to..or just give yourself longer inbetween to heal before doing the next bit. Ye get the jist i'm sure.

I did couch to 5K a couple of years back and also found it painful at first until I made the realisation that I was trying to do the running bits at far too high a pace. It's a common problem with C25K.

tried a running machine on a bouncy castle? works for me.

My ankles hurt just thinking about it!

bad posture and wanting too much too soon.

I got to week 8 of C25K before I tore a calf muscle. Now back on to week 6, which I'll repeat as I've been away on holiday and only did 2 runs while I was away.

Been some good running threads on here recently. As well as going too fast, another thing I learned from one of them was to shorten my stride a little to reduce the impact of my foot hitting the ground.

My fragile lower back is the only bit I haven't injured trying to run.

Always start slower than you think you should, and at first keep your running to short distances 1-2 miles at most 2 or 3 times a week, you can extend to 3 if you're running pain free, but often, slowly and short distances is the key here. You're aiming to just get used to running. You've got all the time in the world to get good at running, but you do need to take it easy. after 6-8 weeks of that, (you'll be bored) but you can start to think about running longer distances, or speeding things up a bit.

If something hurts, stop walk home and rest (which means no running for at least a week) and start on the short runs again.

find shoes that fit you and allow you to run pain free, it doesn't matter if they're extra comfort of bare foot or whatever, if they're a good fit, then that's the important part.

plus last bit, run like you're a runner, head up, aim for good form, don't slouch.

'Shin splints' about two weeks in every time.

Possibly something to do with being less flexible than a Nice biscuit

I could never run any distance continuously even when I was in my teens and twenties and super fit. We used to have a running test to qualify for first team 1.5 miles I recall, officially I passed but I never made the times. I suffer a range of issues not least shin splints.

Stick to cycling. Its far less damaging to the body and much better for you the older you get

Few things you could try, jogging round the local park / football pitch / school playground. A lot less impact on grass. Go for some walks up local hills /mountains (assuming you have some), up the tempo a bit each time.
Biggest issue I usually have after a longish lay off is feeling like I've been punched repeatedly in the rib cage from the heavy breathing, but it goes after a day or two .
I can't stand pavement plodding, trail / cross country only for me.

You have my sympathies ZK. I was running ultras two years ago with no problems. Mow I keep picking up niggling I juries running including current Achilles problems.

Stretching is the key to avoiding most of the problems IME

its best to start with doing very little but doing almost everyday. Start with just 5 to 10 mins each dday and build very slowly, this will get your body used to the new loads. After long lay offs from running I usually take as much as 6 weeeks to get back into it. Once I reach the 5/6 days of 20 mins running I'm away with longer run days as well as keeping shorter run days.
Being very fastidious with the stretching is important, hamstrings in particular as they tend to become shortened with cycling.

i tried the c25k twice, never got past the first week. Shins bloody killed me. decided im too fat and ordered more cake and coffee.

'Shin splints'

run off road and on your toes rather than heels

I used to suffer them a lot, never when I did lots of trail running

I found when I started running I had problems with sore calves and lower back. However, I eventually found this was largely due to be running in an idiotic way. A bit of coaching from a local club, or even just watching a few youtube videos on running form can help a lot.

"is it possible to start running without hurting yourself"

yes, but it seems cyclists that take up running have a tendency to go too far, too fast, too soon.

from a cardiovascular point of view, we've got a massive head-start. from a leg-conditioning point of view, we're weak as kittens. Kittens that we pound into pieces while we run at a pace that feels like a work-out.

if you're starting running, and you're used to more exercise than the average sofa-surfer, and you're running at a pace that leaves you out of breath, you're going waaaay too hard.

as above, shin splints is landing on your heels - you're shock loading muscles (on the outer front of your shin) that really aren't up to that job for mile after mile. yes, you may well get used to it, or you could try a different running style...

(if you run with a heel strike, and you have no problems, then that's great)

Can I suggest that you listen to a Shaun Keaveny podcast(only allowed to switch it off at the end) as you run,that will get your 5k done in record time*.

* [i]although you may burst a blood vessel**[/i]

** [url= ]Not this one[/url]

Scotroutes post not helpful at all. So you managed it - great. Not everyone's the same, in case you hadn't noticed.

To the OP - make sure you're not striking the ground in front of your body, as this brakes your forward motion each stride and sends a big shock wave through your body. If you strike the ground under your hips your foot will land flatter and there'll be less shock. Also helps (IMO) for your foot to land slightly front-first, but don't try and run on your actual toes in your case. Your foot can be flat on the ground.

You could also try [url= https://www.google.co.uk/url?sa=t&rct=j&q=&esrc=s&source=web&cd=2&cad=rja&uact=8&ved=0ahUKEwjUkt-K69TOAhUGCCwKHadiA1UQFgggMAE&url=http%3A%2F%2Fwww.stack.com%2Fa%2F4-hip-flexor-stretches-to-relieve-tight-hips&usg=AFQjCNGbM5S2bIe-qp1Uc15Z7VRB5tfrlQ&sig2=HOXN1-FDene26zjnG0T5gg ]hip flexor stretches[/url] after each run. I think that if your hip flexors are tight (which they probably are as a cyclist, check out that guy in the vid), as you stride your lower back has to curve to enable your foot to go back behind you, which puts a lot of strain on it.

I am not a good runner, I am in fact a heavy crap runner, but heavy and crap as I am I run without injury.

Oh and also try running on trails, by which I mean the technical ones you ride on. The wide range of motion and necessarily stops and changes of pace should help reduce repetitive strain.

I cant believe that the most natural thing humans can do is proving so difficult for a bunch of cyclist 😆

Forget couch to 5km

Just go out and run but build it up slowly, try not to over analyse and just get on with it 😀

If it hurts stop, recover and start again.

I cant believe that the most natural thing humans can do is proving so difficult for a bunch of cyclist

🙄

He did just go out and run, lots of times, and hurt himself. He's tried your approach and it doesn't work for him. So it's clearly a real actual problem, rather than over-analysis. You might be able to run beautifully without issue, but that's not true for everyone. And such a smug attitude is of no use to anyone.

Also - running miles on flat tarmac really isn't that natural for humans. That's why runners in general get injured so much.

Its also "natural" to be a cripple before you hit 30 due to overuse injuries and dead shortly afterwards.

And i don't know ANY runners who aren't injured two or three times a year.
"Just resting" is the excuse they use as they hobble round the office.

I tried the C25K twice. both times got to about week 6 and had to stop because of painful arches, put it down to being a porker

I tried C25K a few times, but it never stuck and I always hobbled about after a couple of weeks.

In the end, I just went out an ran 5k a year or two ago, based on a few friends who were doing ParkRun who I knew were less fit than me. Went just under half an hour.

I've had a few sporadic bursts of running since, though never really settled into a pattern, but I've found that doing a few runs with well-spaced gaps between seems to remind my cycling legs that they can be running legs too.

Did an off-road half-marathon last September in 2 hours, and a 10k a fortnight ago in about 52 minutes (which was my 23rd run of the year).

My advice: run off-road, run slower than you think you should go, take smaller strides than you think you should, leave big gaps between runs.

[quote=molgrips ]Scotroutes post not helpful at all. So you managed it - great. Not everyone's the same, in case you hadn't noticed.

Question:

Is it possible to start running without hurting yourself?

2 years ago my wife went from zero to half-marathon in about 5 months - she was 48 and exercise was mainly walking and a bit of aerobics. Started with walk/runs and usually on softer trails 2-3 times per week - she did one 10 miler on tarmac and got plantar faciitis. I run mainly for fun these days, biggest improvement to reducing aches for me are Hoka One One shoes.

2 years ago my wife went from zero to half-marathon in about 5 months

My wife's just done nothing to 10k. She did run-walk ParkRuns for a few months and gradually built up how much running, plus joined the local running club and did a few of their mid-week sessions. She walk walking-fit and generally active, but no running or any other exercise.

You might be able to run beautifully without issue, but that's not true for everyone

I never said that, you have made that assumption up.

Every time running is mentioned on here though it is in the context of having to change technique, buy the latest shoe, blah blah blah.

Loads of people go running everyday without injury or problems. Maybe just cyclist are soft.

I started running on a C5K training plan in my 40's and weighing in at just over 23st. The training plan (Garmin) was based around heart rate and time starting at 10's of metres and over 16 weeks (3 times a week) to the 5k.
I was really worried about the damage I was going to do to myself with all the weight crashing down on my joints. No injuries going from the couch to 5k.
I was then challenged into a 10k race so followed another Garmin training plan over 16 weeks (3 times a week) and in just over a year from starting running I did my first 10k race and got a sub hour, just. Again no injuries.
I'm now training for my first half marathon which is the Great North Run in three weeks time. I went for a gait analysis and was recommended support shoes which caused knee and shin problems within a 4-5 runs totalling 30k. This was my first injury and I went back to my regular trainers (neutral but well cushioned) after I had recovered and the problems disappeared. However it had taken 4 weeks out of my training plan and no way to make it up so missed the weeks in between carried on with the training which caused me problems again with Achilles heel due to fast runs on our hilly routes. I've now covered my first half marathon distance but much slower than I wanted and know that I can't get that speed without causing further injury so will just run the route and be happy to have covered the distance.
I guess what I'm trying to say is don't rush your training planning. Each time you go out you will run a little more and walk less, no matter how small these gains are they all count. Use your rest days for what they are intended for and allow yourself to recover. Unless it says cross training then don't do any exercise. Do not to get a gait analysis but look at your current shoes and see how they are wearing and compare them to the images online of shoe wear and if nothing is wrong then don't try and fix it.

Just to add to the above joggers nipples is the only other injury I get but that has is now prevented with using surgical tape as recommended to me in another thread.
If your shoes are giving you hotspots then try a little Glide over the areas that rubbing.

Loads of people go running everyday without injury or problems. Maybe just cyclist are soft.

Nah - as someone else said, we try to go too fast, too soon.

I did it. I ended up with a calf strain within the third week of running, and had to limp the last 2 miles home.

It's 3 miles to my shop and I can walk it in 36 minutes.I walk really fast but I'm not getting the work out that you get from running. Just the 2 days I managed I was getting to work with that happy feeling you get from exercise. It's all off road so not running on concrete though the dirt is rock hard .
My back is feeling a lot better today so will try again next week and follow the instructions to the letter.
The villa we are renting has got some bikes so will use them to vent some steam. There are also some mountains nearby so I might go and walk up them as well.

Loads of people go running everyday without injury or problems.

True, but as evidenced on here and many other places, loads of people go running and DO get injuries and problems.

The ones who go every day are by definition the ones who aren't injured, obviously.

Every time running is mentioned on here though it is in the context of having to change technique, buy the latest shoe, blah blah blah.

Those things help some people. You might not experience the issues that these things solve, and you might be highly cynical (like me) but that doesn't mean the issues don't exist.

Being as generous as I can be (maybe you should follow my example here) there is definitely a lot of hype, but there is also some truth in the waffle. Some people run well without thinking about it, and some people run badly without thinking about it. I know this from personal experience. So as in most thins in life the truth lies somewhere in between the two extremes.

Running is easy but many people do so little of it or allow themselves to get so badly out of shape that when they try to run it takes weeks or even months before they can run a few miles and during that time they will experience a number of aches and pains.

Many runners experience injuries (and I am one of them) because they are competitive and being that way inclined means you will often overtrain. Its not because all runners are stupid or its inevitable that they get injuries it is that they occasionally overstep the mark and push too hard.

If I decided only to run for fitness from now on I would probably avoid injury meaning running itself is not the problem but trying to run faster can be.

I've got a bit of hamstring pain at the moment. trying to get back into it after a bit of a lay off. I got back from a hiking holiday in the western highlands last week so thought it'd be a good time to start running again. having just spent 10 days on my feet and climbed seven munroes and not been near a bike at all i thought would would me in a good position.... wrong. Last time I ran was April so not that long ago. It only took one two mile run and two two and a half mile runs to do it. I can only think I must be trying to go too fast too quickly but any slower and I may as well not bother 🙁

Running is easy

I really don't think it's easy for everyone. It's never been easy for me, even as my times and distances improved. Unless you count a gentle amble for a mile, which I guess technically counts as running and would be easy - but it's not something I would consider worth doing 🙂

I have followed the instructions and have taken 3 weeks to do 2 weeks activities. I'm still raring to go when the lady rings the bell to walk.
So far no niggles or anything ,it's definitely worth sticking to the programme. Looking forward to week 7 when there's some proper running.

Years ago I came across this largely unknown document from a largely ignored and forgotten great athlete.

[url= http://files.meetup.com/299468/Running_Fast_and_Injury_Free.pdf ]Running Fast and Injury Free[/url]