Painful, heavy legs still!!!

[HarryJoe]

Hello everyone,

I’m about to embark on Week 4.

Amazing myself but the gremlins in my head are working hard to confirm what I already think I know- no way will I be able to run for 20 mins - me? As if!!

I’m doing the programme so far, at the gym on the treadmill and feel like I’ll only ever be able to do it with a machine regulating my speed and incline (0!!!).

I know when I’m outside I’ll have some “downhills”- and oh, how I’ll search for them! But I feel like I’m cheating somehow which is adding to my negativity.

I’m managing to stick to the programme so far but I thought, by now, my legs wouldn’t feel as heavy and “thuddy” and would be strong enough not to hurt so much as soon as I run- all from the knee down- calves but mainly shins.

I see people saying you shouldn’t run on painful legs but mine hurt immediately I run.

I’m also doing the rower and bike at the gym.

I have flat feet and apparently, according to the guy who sold me my running shoes, I “roll inwards” as I put each foot down.

I don’t really know what I can do about this but I’m wondering is my pain because I’m new to running or because of my dodgy feet and ankles!!

Will it improve???

[Matthew1990]

The biggest thing I did was get some Gel inner supports for arch support and impact cushioning. Changed my running posture for the better and helped my legs no end.

[House-elf]

I have felt very similar and have had pains all over. I’m now W4 r1 and it seems a little bit better. But there is always pulling or a bit of pain or burning. But it’s gotten better, mostly with just the last few days.

If it is your shins, I have read strengthening your calves is a big help. Calf raises is the thing to do, and stretch out your lower calves by standing on a step and lowering one heel back over the edge of the step behind you until you feel a stretch.

Your body is building strength and muscle to do what you are asking it to do. There’s going to be some pain. I also was having some shin pain but wearing more natural, thinner running shoes helped (which was counterintuitive) and also the calf stretches.

I read an article about how when you start running, your body destroys and builds up muscle... but also bone!!! Your bones will strengthen too and if you wear shoes which hold your ankles quite firm, it decreases your shin bone’s ability to be flexible so in a way it takes more impact from your foot striking the ground because it is more rigid. It made a difference for me anyway.

[Buddy34 Graduate]

You will be able to do it, just go slow and practice landing as softly as possible underfoot . Also make sure you are drinking lots of water 7 days a week 😊

[Justkeepbrrathing Graduate]

I graduated on Wednesday. I suffered from lower leg pain at the start of runs in the first 4 weeks (or even the warm up walk) but it gradually got better. I always stretch carefully first and do a pre warmup warmup if my ankles are a bit cold and stiff. Gentle landings and playing about with my posture helped. A very slight lean forwards or backwards depending on which bit was hurting most relieved the pain enough to keep going and improve. I also shortened my stride slightly to reduce pressure on the backs of my calves and ankles which are prone to seizing. The lower legs still feel a bit heavy towards the end of a run but I'm still in consolidation phase so not too phased by it at the moment. Oh and hydration of course.

Good luck and keep going slow and steady.

[backintime Graduate]

I was going to suggest slowing down and shortening your stride slightly so you don't heel strike so hard.