fitness, and starting running again

[JT77]

just looking for advice on starting running again.

Some back ground, I had a bad break 9 years ago and had to give up football, running and squash etc, and havent ran since. I was advised against it because of the impact on the leg.
anyways, I would like to try running again, i enjoyed it and it was good for fitness

cheers

 

[Jon321]

Try running on an incline as it helps reduce the impact through your joints.

 

[pokerjoke]

Hi mate,
Ive been a fitness fanatic all my life,seriously up to about 4 years ago.
Too many injuries to mention.
However ive decided to try and get a bit fitter this year.
My advice is to start slowly,very slowly,9 years is a long break.
Mix it up a bit,bike,weights jogging,swimming etc.
Plenty of rest in between,and lots of stretching.
Happy training

 

[HomerJSimpson]

Try running on grass as it causes less impact stress

 

[JT77]

Thanks for the advice,

PJ, thats what i was looking for, the start slow, and take it from there, golf has been my main exercise so not exactly full bore, tried 5 a side, but too high impact, near wrecked me which is gutting as i love it. only 35, so feel i should still be to play like a could at 25 before my break lol

I was thinking of getting up 30 mins earlier than norm and trying to run 10 mins, then back 10 and see how far i get.then i can measure how much farther im getting?

 

[FairwayDodger]

Not sure how fit you are but a good way to start running from a low fitness base is run/walk intervals. Eg run 2 mins then walk 2 mins etc. build up the run time as you get fitter and eventually drop the walk recovery intervals altogether.

I'd recommend going to a "proper" running shop where they can analyse your gait and recommend trainers with the appropriate level of support.

Run with others where possible as its more enjoyable.

Check out www.parkrun.org.uk for a weekly, free, timed 5k run. Events all round the country - I do the Edinburgh one and its great fun.

 

[JT77]

Thanks fd, I have some good running shoes, but may need to update, there are several running clubs in the local area, but i quite like running alone with headphones lol

 

[AmandaJR]

Good cushioning in your shoes and soft surfaces and take it very steady to see how your leg takes the stress. I turned a stress fracture into a nasty break in 2004. Back to marathon running a year later but the bone broke down again. Have started again this week with just 2 steady miles - can't believe how I ever ran 26 of them a lot faster!

 

[chris661]

I got advice from a tpi certified dude and he reckoned start at 2 mins then working your way up to 30 minutes after a month it was pretty easy to do until I fell down a hole and busted my knee

 

[Mungoscorner]

You need to gauge your present level of fitness,as overdoing things at the start is the biggest mistake a lot of people make when starting from scratch.
Get a proper shoe fitting to check if your running footprint is neutral,pronator,or supinator (which point of your foot lands first in the stride)
Lastly but most importantly,if your anything more than a few pounds overweight,then try swimming and/or cycling as a first option,carrying extra weight puts a lot of strain on your heart,muscles and joints,and can cause all sorts of injuries.
I run about 3-4 miles every afternoon evening,i have some fields nearby with a couple of steep inclines,and i do circuits of those,great way of walking/exercising my dogs at the same time.

 

[Akie]

Make sure you stretch all your leg muscles for 20secs at a time after each run so you stay loose and reduce the possibility of injury and I agree with the above about running on grass or off-road.

 

[Captainron]

just looking for advice on starting running again.

Some back ground, I had a bad break 9 years ago and had to give up football, running and squash etc, and havent ran since. I was advised against it because of the impact on the leg.
anyways, I would like to try running again, i enjoyed it and it was good for fitness

cheers

I would start with swimming and the gym to minimise the impact on the previously injured area (guessing ankle or leg). Swimming will help you get the fitness area sorted out. I would then go to the gym to strengthen the muscles around the old injury. Once this is up to the task you can then run with less stress on the injury.

 

[JT77]

Thanks again folks, might be worth using the work gym for little while first to gage my fitness then. And build up cardio.

 

[Chrisb83]

I've still not even hit thirty but have had constant problems with my ankles and knees since I was 16 so had to stop like you playing football and squash. As others have said I'd start off with swimming and then move onto a cross trainer or bike for a month first before even attempting to go for a run. With the cold weather as well you'll need to remember to warm up appropriately and cool down after. Good luck

 

[philly169]

Good running shoes are key, I have Nike Lunar Glides, they soften the impact a bit.. but any good running shoe can do this, asics are quite good as well i believe.

I try and run 2/3 times a week at lunchtime, gives me enough time to get 5k in before back to work. sometimes it can be a chore though.

i've heard a lot of stuff about compression tights, they stop your muscles from cramping. im tempted to try as i always suffer from calf cramp if i go to fast, but they are expensive to try lol

 

[jpenno]

Good running shoes are key, I have Nike Lunar Glides, they soften the impact a bit.. but any good running shoe can do this, asics are quite good as well i believe.

I try and run 2/3 times a week at lunchtime, gives me enough time to get 5k in before back to work. sometimes it can be a chore though.

i've heard a lot of stuff about compression tights, they stop your muscles from cramping. im tempted to try as i always suffer from calf cramp if i go to fast, but they are expensive to try lol

Its no use just getting any "good running shoe" - you need on that suits your running style, as you run your foot will pronate either inwards or outwards (or rarely stay neutral) - similar to a swing in golf we all have a natural style, you need shoes that work with your running biomechanics, otherwise you are asking for all manner of potential knee and ankle problems and potential shin splints.

The best bet is to go to a proper running shop, up and running, sweatshop, runners need etc and get a gait analysis done, the advice and assistance will benefit you in the long run (no pun intended ). If you after general advice you can always look at www.runnersworld.co.uk they have plenty of advice on the forum for newbies