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Running Question
In my quest to become a cool Nestie runner, I signed up for a "Train to Run" class at my work. I've been frustrated with the class because I'm a true beginner and most of the class isn't. Therefore, it has constantly been a challenge to keep up with the class, or even keep them within sight. Yesterday, I started experiencing knee and hip pain. Both of my knees hurt right below my knees upon impact and are still sore this morning. Is this a normal running pain? Or could it be a sign of over-doing it (which I definitely feel I am)?
I'm pretty bummed because I really would like to learn to run, but I keep feeling like this class is beyond my level right now. There is a pilates class at the same time that I am considering switching to until I'm ready to try this class again. But I'm also considering talking to the instructor to see if there is a way to have a beginner workout and an advanced workout since I'm not the only beginner feeling overly challenged- although at this point I'm the only beginner that is still showing up. Any advice for learning to run? I've tried C25K in the past, but have realized I need a running buddy to stick to the program, which I haven't been able to find.
Re: Running Question
If you are feeling pain when are running then you should try to slow your pace a little and cut back your distance. You might even just take a few complete days of rest. Increasing your distance or your pace too quickly can lead to serious injuries that can sideline you from your running goals. Take it from someone who is in a walking cast right now...
I think talking to the instructor about modifying the class slightly would be a good thing. I'm not sure where in Raleigh you are located, but there is a women's running group on meetup.com that meets in downtown Raleigh. They have runs that are interval runs which are a mix of walking and running. They are a great group of women and they are very supportive of new runners. Don't be intimidated by the distances listed. You can always do a shorter distance than they have listed. Here's the link to their meetup page:
http://www.meetup.com/The-Downtown-Raleigh-Womens-Running-Group/
You don't have to pay the $10 fee to join right away. I attended runs for a few months before I ever paid the money.
Yes, I did pull my IT band previously. That pain was in the front of my hip and is different from this pain. This is stabbing pain everytime I step. My hips are feeling better this morning but my knees still hurt quite a bit.
I'm wondering if it is doing too much too soon. This is my third week at it after not exercising at all. The first two weeks consisted of M- Toning class, T- Running class (walk 3 min run 1 min for 6 intervals), W- Toning class, R- Running class (walk 3 min run 1 min for 6 intervals), except I skipped Thursday of week 2 because of work. Yesterday in the horrible heat, we ran 2 min walk, 2 min run, repeat 3 times (the last two sets I could barely run), then 3 min walk, 1 min run (which I couldn't do because I was dying) then repeat (still dying). Does that sound like a lot for a beginner? I don't want to be a wimp about this because I know it is going to take some hard work to get to running, but yesterday I felt like I was going to pass out or throw up for the majority of the run- not fun!
Honestly, the length of the running intervals seems a little long for a beginner. When I started out with C25K doing a 60 second run was tough. I can't imagine starting out with a 3 minute run as a beginner. I had the same feelings of passing out or throwing up when I first started running. It sucks, but eventually you will be able to push through that and feel really good. I would probably recommend doing shorter intervals to begin with and see if that helps with your knee pain. Terp had some great advice. I second everything she said.
If there are other people in your class that are feeling that it is a little too advanced, maybe you could start your own little group during the same time that the class meets.
I just talked to another girl who feels the same way I do. We are planning to talk to the class coordinator about why a 2nd instructor wasn't added after our instructor requested one. We are planning to ask for our money back for the class and try the C25K program together. That way we have a running buddy and can run on the treadmill when it is super hot outside.
Do any of the exercises in toning class bother your knees? I find that side lunges bother my knees so I don't do them. Front lunges & squats are generally OK for me, but sometimes it just doesn't feel right so I don't do it. If there are activities like that which seem to stress your knees, I would just skip them.
My IT band problems were always in my knees, so that could still be the culprit. Especially since you had problems before, it might still be tight and just causing problems in a different way. My understanding with knee pain associated with the IT band is that it gets inflamed and starts rubbing on something (I don't remember what). The rubbing gets it more inflamed, which causes it to rub even more. Rinse, repeat. So the only thing that helped me get past was rest (or at least cutting back activity) to get the inflammation down. It's common in women because certain muscles that should keep it from rubbing tend to be weaker. It might be worth trying some of these stretch/strengthen exercises in this article (which the amazing alm sent me) to see if they help:
http://www.runnersworld.com/article/0,7120,s6-241-285--11555-1-1-2,00.html#
I probably don't have a good opinion on what's too much for a beginner. I was fortunate to start running when I was a teen so though I found it hard, I think my body was more resilient than it is now. From what I've seen, though, the programs for beginning runners don't seem to have quite as long running intervals. 3 minutes is a long time, esp. with only 1 minute of recovery. I thought I saw that the first few weeks of C25K were 90 seconds run/60 second walk or something like that?? I don't think it's unusual to feel like you're going to throw up, that kind of intense breathing is kind of a shock to the system. I usually feel like I'm going to throw up if I'm really pushing myself at the end of a race or doing sprints or something. I think it's probably OK to feel that way for the last 30-45 seconds of your running intervals, but you shouldn't feel that way the whole time. If you're feeling that way the whole time, I'd take longer rest breaks. Don't be too hard on yourself about your runs this week, I think most runners have a tough time acclimating to the hotter weather and the pollen certainly doesn't help.I agree with what everyone said regarding the running!
I wanted to chime in since you mentioned you might do Pilates instead. I've learned quite a bit about it since I started working at a Pilates studio! The man who invented it, Joseph Pilates never thought to copyright his name, so pretty much anyone can call themselves a Pilates instructor, no matter what level of training they've had. A lot of classes at gyms and such are not true Pilates. I took it at the YMCA a while back and the classes I take now are vastly different. The other class wasn't bad per se, but it wasn't the workout I do now. There are a lot of exercises that you really shouldn't do as a beginner. If you do decide to start that class, ask a lot of questions about what kind of training the instructor has had. Ideally, you want someone who has done a certification in Classical Pilates or Authentic Pilates - for example, all of our instructors are certified by Power Pilates or True Pilates. There may be other programs out there that are good.
Like anything really, you should take from someone who is going to pay attention to your body and your movements. I have horrible issues with my hamstrings and my hip flexors and my instructors give me modifications for the exercises to help with this, so I don't injure myself. They do the same for other students who have knee issues, back issues, etc.
Good point uncharch! I can't believe I forgot about shoes. If you haven't been fitted for shoes, you definitely should do that. In Raleigh, I would recommend Fleet Feet or Raleigh Running Outfitters.
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