Frustration with my Running

[leeutalkin]

Ive just started running to get fit recently.

Heres some background info, im 22/m and have been back from a month around the world for about 6weeks, while i was away i did hours and hours of walking everyday, in australia i did 3hr walks in ayers rock region in 40degrees heat and didnt have any problems.

Last thursday i decided i try running again, the route in total is 3miles. At first i go downhill which then eases off to level terrain and then a very gradual incline before i get to the Roundabout and back the way I came.
I managed to get to the half way point without stopping and kept a steady pace. I stopped a few times afterwards. After the route started its gradual incline and then on after i had real trouble with my right ankle mostly. It goes very stiff and painful all around, and also just above the back of my ankles, if i stop running and walk it is very stiff and the pain is worse than when actual running. Ive had this pain in the past and its the only element that bothers me, I was hoping to take up running regularly to get fit but i have been hit with this problem.

I should probably say that around 7years ago i was playing indoor 5aside football(soccer depending on where u are lol) where i over stretched and went over on my right ankle all the way (immediatley after i had to take a penalty, obviously i missed) Later it got very swollen n black bruises and was weeks before it started getting better, on two occassions i managed to go over on it again while healing which probs didnt make it better. I never consulted a doctor to my annoyance now. im no doctor but think it was the ligaments

Anyway after my run last week my legs ached for days and it wasnt until 4days later i decided to go again, after they felt alot better.

I tried the same route today and got less than half way and had to stop, the pain in the ankle was there and also both my lower calfs were very tight and painful, i presume i hadnt let them rest enough and thats probably whats caused the trouble(calfs). Im thinking thats probably a minor problem at the moment, but my ankle trouble isnt.

Can anyone advise me on whats the problem? any exercises i should do, or if anyone else has experiences similar affects?

thanks

Lee

[Cort]

Would you say the soreness/pain is in the calf muscle around the shin? I know you said ankle...could easily be shin splints if you just started up again. Rest for a week or two and if your shoes aren't newish, get a new pair...it makes a difference in the stress places on your joints.

[camerashy]

have you forgotten your warmups?

walking is one thing, running is quite another, i would consider the following things. they may seem basic and obvious...but they're easily missed.

1. what state are your shoes in?
2. you cannot just 'start' running like that, build up to it. Do a mile every other night for two weeks, building it up into 2 miles and so on.
3. SEE A DOCTOR about your ankle. He might well refer you to a physio, then atleast you have piece of mind knowing whether you have, or haven't actually done something, it certainly doesn't sound right.
4.The stiffness in your calfs is nothing new, i used to get it alot after 20km runs (did them once a month or so), lower the distance your running, building up to 3 mile runs, basically the more often you run the lower this tighteness should become - what i found anyway, stretching and PROPER warmups should *in theory* lessen or even eliminate this.

i know its a limited reply...but it might help :

[gregc]

You should probably start running less. 3 miles is a lot, especially if you already have had ankle problems. Also take camerashy's advice.

As for a new cardio regimen (one that doesn't involve running 3 miles), give Guerilla Cardio a shot. I've tried it, and it's not easy. You basically run at maximum, 100% effort for 20 seconds, then take 10 seconds rest. You then run for another 20 seconds, at 100% maximum effort, and take another 10 second break. You do this 20 seconds of running/10 seconds of rest 8 times. It's good to move around a little bit and warm up before you do these sprints, though...just jog around a little bit (don't immediately start running for 20 seconds like a bomb's about to explode, basically...lol)

If you can do it, it delivers outstanding results. Others here have tried it with great success. Read more about it here:

www.cool.mb.ca/u49th/images/cardio.pdf

[ajarvis]

I would take a good look at your shoes, maybe go to a running room or another store like it where they can see if you need certain type of shoe, for example if you over pronate and need extra arch support etc. The pain in the ankles could be shin splints like Cort said. I also get pain in my ankles after my long runs and it's from shin splints.

You just have to back off a bit and lower the intensity and duaration, and then work slowly back up to three miles.

Don't ignore the ankle it can lead to other running injurys that aren't nice. IT band syndrome, tendonitis etc. so definetely see a doctor about it.

One method you could try is called 10 and 1s run ten minutes walk 1 minute. It will help to lower the intensity of your runs and give your anlkes and calves a rest.

[Bvlgari]

Hey Gregc... have you tried Guerilla Cardio? Does it work for you? Can you provide some concrete testimonies that it works (from your friends, for instance)

[gregc]

Bvlgari... I'm building my way up with Guerilla Cardio. I can't do 8 sprints of 20 seconds at 100% maximum effort (as I like to say, running as if a bomb were about to explode) yet, but I'm building up to it; and yes, it has worked so far. Why WOULDN'T it? It's HIIT, any form of intense cardiovascular training will *always* work and produce fantastic results. The thing is, most people have a hard time sticking with it because it's HARD. You can search the forum, some others have had great success stories with Guerrilla Cardio--the ones that were able to stick with it...

[Bvlgari]

Really? I think guerilla's wonderful because it's soooo EASY. No offense or disrespect, but I totally prefer it to running for an hour at the same intensity. My legs are killing me on those long runs. With guerilla, it's over so quick, you don't know what hit you.

[RJ2208]

i`ve been doin guerilla cardio since end of march, i had to dedicate about a month and a half to 2 months of jogging/walking intervals and watnot to buildup to doin all out sprints. But it isnt easy, but the fact that it is only 15-20mins makes it that much better than doin paced cardio for an hour+, and i`ve been gettin great results doin guerilla, i definatly reccomend it to anyone that is considering it

[gregc]

Originally Posted by Bvlgari

Really? I think guerilla's wonderful because it's soooo EASY. No offense or disrespect, but I totally prefer it to running for an hour at the same intensity. My legs are killing me on those long runs. With guerilla, it's over so quick, you don't know what hit you.

So you run like all hell is going to break loose, like a bomb is about to explode, for an HOUR? Give me a break, man. Perhaps you run at a pretty fast pace and take breaks every-so-often for an hour... But I doubt you run as fast as you possibly can in 20/10 intervals, for a full freaking hour.

Either way, any form of intense cardio will work; so there is no need for us to get into some stupid online arguement.

[Bvlgari]

Sorry... Gregc... I need to rephrase... I mean an hour at the SAME intensity, you know, like 6:30 miles. Not sprinting. I should watch my grammar...

[Woody]

This sounds like that plantar faciaetus stuff...

[Bvlgari]

What's platar faciaetus?

[Woody]

I had heel pain and the doctor told me I had it. It's a bitch.

Found a site with some info:
http://www.sportsinjuryclinic.net/cy...arfaciitis.htm

[Andrea]

Have you considered running on a treadmill instead?