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Soreness from running

D

Dallascisco

Platinum Member
I've been slowly working my way up and into some good cardio in my workouts. I've been back on a gym regiment since January of last year and can do 3-3.5 miles in 30 minutes at this point. My question centers around soreness and recovery time. Now that I'm doing 3 miles at 6.5-7 mph I have soreness in my lower legs up to 2-3 days after. It's worse on day 1 and gradually goes away but I'm concerned I'm pushing myself to hard to fast. The soreness is in the area just above the ankle but before the major meat of the muscle in my lower leg (tendon maybe). I'm 5'8 200 pounds.
 
I would say your just a little heavy still. As long as the pain doesnt get worse just keep running and over time you'll get stronger and build the necessary muscles to support your weight.

Could also be running technique is bad. Got good shoes? I really don't get sore anymore unless I do sprinting.
 
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I agree, I'm still heavy. I'd like to be in the 180-190 range. I've actually lost 25 pounds since I've gotten back in the gym and my overall strength and cardio are much better. To give you an idea as to how far I've come.


running- could go about 1 mile before stopping at start and now can go 3-4
pushups- could barely do 15-20 before and now can do 35-40
situps to exhaution- 45 before and 100+ now


The pain isn't to where I can't walk although not subtle to the point where I don't notice it. The good thing is that it dies out eventually as long as i don't run again. I've found that running on consecutive days is bad.

My technique could probably use work. I've never been a natural distance runner. I'm a former high school baseball and football player and stay active but that's stop and start running.

As for shoes I wear a pair of Nike high tops, maybe more of a basketball shoe. I also have a pair of new balance low tops but I like the extra support a high top gives me.

OILFIELDTRASH said:
I would say your just a little heavy still. As long as the pain doesnt get worse just keep running and over time you'll get stronger and build the necessary muscles to support your weight.

Could also be running technique is bad. Got good shoes? I really don't get sore anymore unless I do sprinting.
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IMHO you should reconsider your running footwear. Go to a specialty running store and have a rep there properly fit you with a pair of shoes that are a good match for your anatomy and stride.
 
My sister is a manager at Sports Authority so it won't be an issue to pick up some running type shoes.


Megatomic said:
IMHO you should reconsider your running footwear. Go to a specialty running store and have a rep there properly fit you with a pair of shoes that are a good match for your anatomy and stride.
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Dallascisco said:
Mostly in the front and confined to the area between the ankle and lower part of the calf muscle.
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Sounds like possibly shin splints. I would recommend icing them after you run and proper running footwear may help alleviate the problem.

What are you running in now and how old are they?
 
If it is in the front of the ankle around your shin, you are probably experiencing some form of shin splints. They have been discussed several times on this forum before and all over the web, so some searching will be your friend. Usually, the solution involves a combination of rest, ice, strengthening the muscles in the front of the shin (to balance out the calf), better footwear and proper running technique (look up POSE).
 
basketball high tops? get some running shoes. and get fitted for some, don't just go try some on and find ones that feel ok. years ago i bought running shoes that felt ok, but got shoes that correct the opposite problem from my over-pronation. trying to run in them killed me and turned me off of running for years.

(of course now i run in puma streets, which are basically track flats, no correction, no heel wedge, no support. great shoes.)
 
OK, I went out and got some new nike running shoes last night. I also watched some youtube videos on running pose. It turns out I needed to be more on the front of my foot than the back. I did a 3 mile run this morning and I'm not as sore as I have been and it is more in the calf muscle than anything else. Thanks for the help guys.
 
Yes bud, practice running on your toes, not on your heels.

The problem you describe is from the tendon running down your shin that pulls your toes upwards. You need to to be stressing the exact opposite tendon, the one that pulls your heel up, so that your toes are the first thing that touch the ground.
 
JAG87 said:
Yes bud, practice running on your toes, not on your heels.

The problem you describe is from the tendon running down your shin that pulls your toes upwards. You need to to be stressing the exact opposite tendon, the one that pulls your heel up, so that your toes are the first thing that touch the ground.
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Actually, that's not typically the cause of shin splints or anterior compartment syndrome. You say to "stress the exact opposite tendon," which are the calf muscles. These are usually the problem area. They are overworked and become hypertrophied/inflamed. This inflammation decreases the volume in the leg and impinges upon the muscles "that pull your toes upwards" (tibialis anterior, specifically).

Shoes need to be checked and fixed. Running form needs to improve. Rehab work needs to be done stressing dorsiflexion of the foot. You also need to cool down. If you do all of these, plus continue to lose weight, these problems should be alleviated.
 
I think I addressed the shoes part, although they need breaking in just like any other. Can you suggest some exercises that can help with the rehab of the dorsiflexion? How long of a cool down period do you think I need? Should a few days be enough or until the soreness is completely gone? Last question, for a 5'8 what is a healthy weight? 180 pounds maybe?


SociallyChallenged said:
Actually, that's not typically the cause of shin splints or anterior compartment syndrome. You say to "stress the exact opposite tendon," which are the calf muscles. These are usually the problem area. They are overworked and become hypertrophied/inflamed. This inflammation decreases the volume in the leg and impinges upon the muscles "that pull your toes upwards" (tibialis anterior, specifically).

Shoes need to be checked and fixed. Running form needs to improve. Rehab work needs to be done stressing dorsiflexion of the foot. You also need to cool down. If you do all of these, plus continue to lose weight, these problems should be alleviated.
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Right now at 200, yes. Go down to 180 and you will be just overweight. Go down to 160 and you will be pretty fit.

Losing anything more will prove very hard, unless you drastically undertake to your eating habits. Usually the stress that comes out of it isn't worth the return, unless you are modeling underwear or something like that for a living 😛
 
Yeah, I know for sure I need to lose weight. I have another thread going in this forum about my eating habits and how to change them. If you have any advice please put it in that thread.


JAG87 said:
Right now at 200, yes. Go down to 180 and you will be just overweight. Go down to 160 and you will be pretty fit.

Losing anything more will prove very hard, unless you drastically undertake to your eating habits. Usually the stress that comes out of it isn't worth the return, unless you are modeling underwear or something like that for a living 😛
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JAG87 said:
Yes bud, practice running on your toes, not on your heels.
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POSE/barefoot running technique is NOT about "running on your toes." If you do that, you'll blow out your calves and/or achilles very quickly. What you actually want to do is land on the ball of your foot and then let the rest of your foot (even the heel) touch down. There are other important aspects to this technique - such as shorter, faster strides, landing with your feet right under your hips, leaning forward to "fall" - but the foot landing is key as it allows the structures & muscles of your foot & ankle to absorb the impact in the way they were designed to. Landing on your toes does none of this and is just as bad as landing on your heel.

Also, Dallascisco: be careful with a sudden change in your running technique. If you've spent your entire life running heel-to-toe in shoes, it'll take a LONG time to adapt to a new style. Do too much too quickly and you'll get injured. Start slow and very gradually work your way up.

JAG87 said:
For 5'8 it's more like 145 bro... and anything over 165 is overweight.
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That completely depends on how much muscle you are carrying. You can be ripped at 5'8 185 and a weak bag of bones at 145. Looking solely at height/weight (ie, BMI) is not enough to make a call.
 
brikis98,

Thank you for your input. Your right in the sense that changing my style did feel funny and I found myself gravitating back to the heel hit first fashion but when i did I corrected myself. I would say that today's run was about half and half but I don't feel the soreness in the front like I was before. It is more in the back which I guess is natural if my calves need to be built up.

As far as ideal weight I thought 145 might be a little low. I have a reasonable amount of muscle on me. I can do 35-40 push ups, 3-5 unassisted pullups, and machine squat around 350. I carry most of my extra weight in my abdominal region and chest.


brikis98 said:
POSE/barefoot running technique is NOT about "running on your toes." If you do that, you'll blow out your calves and/or achilles very quickly. What you actually want to do is land on the ball of your foot and then let the rest of your foot (even the heel) touch down. There are other important aspects to this technique - such as shorter, faster strides, landing with your feet right under your hips, leaning forward to "fall" - but the foot landing is key as it allows the structures & muscles of your foot & ankle to absorb the impact in the way they were designed to. Landing on your toes does none of this and is just as bad as landing on your heel.

Also, Dallascisco: be careful with a sudden change in your running technique. If you've spent your entire life running heel-to-toe in shoes, it'll take a LONG time to adapt to a new style. Do too much too quickly and you'll get injured. Start slow and very gradually work your way up.


That completely depends on how much muscle you are carrying. You can be ripped at 5'8 185 and a weak bag of bones at 145. Looking solely at height/weight (ie, BMI) is not enough to make a call.
Click to expand...
 
Dallascisco said:
Thank you for your input. Your right in the sense that changing my style did feel funny and I found myself gravitating back to the heel hit first fashion but when i did I corrected myself. I would say that today's run was about half and half but I don't feel the soreness in the front like I was before. It is more in the back which I guess is natural if my calves need to be built up.
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fwiw - POSE isn't for everyone. Heel striking is fine for many. I'd seek out a running store and see if they can give you a gait analysis.
 
brikis98 said:
POSE/barefoot running technique is NOT about "running on your toes." If you do that, you'll blow out your calves and/or achilles very quickly. What you actually want to do is land on the ball of your foot and then let the rest of your foot (even the heel) touch down. There are other important aspects to this technique - such as shorter, faster strides, landing with your feet right under your hips, leaning forward to "fall" - but the foot landing is key as it allows the structures & muscles of your foot & ankle to absorb the impact in the way they were designed to. Landing on your toes does none of this and is just as bad as landing on your heel.

Also, Dallascisco: be careful with a sudden change in your running technique. If you've spent your entire life running heel-to-toe in shoes, it'll take a LONG time to adapt to a new style. Do too much too quickly and you'll get injured. Start slow and very gradually work your way up.


That completely depends on how much muscle you are carrying. You can be ripped at 5'8 185 and a weak bag of bones at 145. Looking solely at height/weight (ie, BMI) is not enough to make a call.
Click to expand...


That's what I meant by running on your toes, but thanks for going into much more detail for the OP. Lots of people land on their heels which is what causes what the OP is experiencing.

And obviously the ideal body weight depends, but for a normal person, not someone who has pounds and pounds of muscle, 145 is ideal, 165 is the highest before you can consider yourself overweight at his height. Obviously there are exceptions for people that are built, but I'm talking for the average human body.

And Caveman brain, please give your input if you know better, rather than contributing nothing to the thread.
 
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