Cardio goals - overcoming pain?

[bondgirl311]

I'm training to run my first race ever this May. It's a little under 5k, but it's also an obstacle course - I'm sure many of you have heard of the Warrior Dash, yes?

So my main concern is not necessarily the actual cardiorespiratory aspect of the running, but the pain I experience along with it. I get very bad shin splints or other pain in my feet/ankles/lower legs. I don't feel it so much in my hips or knees, which you'd think I would considering I'm rather overweight.

I used to dance a lot (jazz/lyrical/ballet for 12 years, and classical Japanese for almost a year recently), and through all that my calves were extremely tight. I was able to do the splits better than the "sit and reach" in school. I'm guessing this is the primary source of my pain, but I also have very high arches, which have caused me to get PT before (I think I was 14?) for plantar fasciitis (my mom also had it for years and got PT).

I actually really enjoy running, which surprised me since I hated it in school when we were forced to run the mile. I want to be able to run a marathon eventually!

Here's my current dilemma: I really enjoy lifting weights. It makes me feel stronger, more energized, and was doing wonders for my body. However, for the next five months my goals are primarily weight loss and cardio focused. Is there a good sort of middle ground? What kind of workout plan/routine should I build? Are there other things I can do for the pain besides stretching?

(P.S. I already know about C25K and have tried it, but right now I'm not able to go a full mile without stopping from the pain. I'd like to go through the program soon, but in the meantime I need to actually be able to run more than one set of 30sec before having to stop.)

[ETFnerd]

If high arches are a problem, you should consult a medical specialist in order correct for it. Don't ignore it as it can be corrected and you can save yourself a lot of aggravation. It's kind of like choosing not to wear glasses.

[bondgirl311]

If high arches are a problem, you should consult a medical specialist in order correct for it. Don't ignore it as it can be corrected and you can save yourself a lot of aggravation. It's kind of like choosing not to wear glasses.

You mean like orthopedic inserts? Sooo expensive!

I've actually wondered recently if I've been trying too hard to NOT run on my heels and am overcompensating.

[ETFnerd]

Do you have medical insurance that would cover it?

[Knightwatch]

My understanding of these adventure races is that the flat our running parts are pretty short, and there's often a line at the obstacles and such, so it's not like you necessarily need to be able to run a regular 5K in order to have fun at them. So, you can likely keep your running short and slow, stopping short of pain, and work on building general fitness and endurance through other methods.

Someone who's run these things, though, can likely give you better advice.

Good luck!

[Guest guest4729]

I've heard that if you don't have the proper running shoes this could really affect the way you run. My boyfriend used to do A LOT of track and cross country and he told me that I should go to a store to buy running shoes that actually watches me run for a short distance and looks at my foot to pair me with proper shoes. He says that if you're running with the wrong kind of shoes for your gait/arch type you could be causing unnecessary stress on your feet/ankles versus a good pair. I don't know how true that is of if it differs from person to person, but possibly part of your pain could be coming from your shoe type?

[Gainsdalf the Whey]

My avatar is from my friends and I doing the Warrior Dash, it's a blast. It's harder than a standard 5k for sure, especially if you're going for time and trying to get through the obstacles as fast as you can. The climbs are really the only bad part. Watch out for the roots, we had one guy break a leg.

On to your shins splints: I had the exact same problem when I began running, which was also only about half a year before my first warrior dash. When I began I couldn't do 1/4 mile without stopping from the pain.

There are many causes for shin splints, but the most common, and the cause from mine, is that the muscles in the front of your leg aren't used to working the way they have to for constant running and the constant impact, and the pain comes from over stressing them. It actually has something to do with the layer between the muscle and bone and how they attach, but that's not important. The important thing is how to fix it.

I found one of the best things for me was that when I was training on the treadmill (because it gets cold here and I couldn't run outside) was that when I would slow to a walk, I would put the treadmill at a minimum of a 5 degree incline. This makes those muscles still work and you'll still have pain, but it's not as bad and you're still working them. The key is getting them in shape without over doing it. When it becomes to painful to run, go the the incline walk, and when that gets to painful, go to the level walk. Once it subsides, go back to the run and do it again.

I wasn't completely cured by the time the warrior dash came around, that was a few months after the race, so I popped some ibuprofen about and hour before the race to prevent the inflammation that causes the pain and I was fine. I don't recommend doing that all the time because it actually impedes the recovery of the muscles a bit.

Edit: Also, heel striking makes it a bit worse, so if you can train yourself to land midfoot instead of on the heel like you posted earlier, it should help. I've actually just converted to minimilistic running in order to train myself to land on the front of my foot, mainly from the research I was doing to try to help my shin splints. Many people finds that it gets rid of them once you train up for it.

[bondgirl311]

Do you have medical insurance that would cover it?

I do actually. At least I think it would cover it (or at least it'd eat up most of my flex spending account for the year). I used to have inserts way back when I first started having issues, and it's pretty much impossible to find a shoe that will fit me with the actual inserts in them unfortunately.

[ETFnerd]

Try some different running shoes at a good running shoe store as was suggested. Also read up on possible solutions that are less expensive online. I have low arches (flat feet), so I can't speak to your specific problem, but there are a lot of resources online. Good luck!

Also a warrior dash is a lot of fun (I think) but think about whether the potential injury is worth it today and whether after more training further down the road it may make more sense.

[bondgirl311]

My avatar is from my friends and I doing the Warrior Dash, it's a blast. It's harder than a standard 5k for sure, especially if you're going for time and trying to get through the obstacles as fast as you can. The climbs are really the only bad part. Watch out for the roots, we had one guy break a leg.

On to your shins splints: I had the exact same problem when I began running, which was also only about half a year before my first warrior dash. When I began I couldn't do 1/4 mile without stopping from the pain.

Yeah, that's me right now. Btw - LOVE the warrior panda gear.

There are many causes for shin splints, but the most common, and the cause from mine, is that the muscles in the front of your leg aren't used to working the way they have to for constant running and the constant impact, and the pain comes from over stressing them. It actually has something to do with the layer between the muscle and bone and how they attach, but that's not important. The important thing is how to fix it.

I found one of the best things for me was that when I was training on the treadmill (because it gets cold here and I couldn't run outside) was that when I would slow to a walk, I would put the treadmill at a minimum of a 5 degree incline. This makes those muscles still work and you'll still have pain, but it's not as bad and you're still working them. The key is getting them in shape without over doing it. When it becomes to painful to run, go the the incline walk, and when that gets to painful, go to the level walk. Once it subsides, go back to the run and do it again.

I wasn't completely cured by the time the warrior dash came around, that was a few months after the race, so I popped some ibuprofen about and hour before the race to prevent the inflammation that causes the pain and I was fine. I don't recommend doing that all the time because it actually impedes the recovery of the muscles a bit.

Perfect advice is perfect. This is exactly what I needed to hear, and only someone that had the same problems could've told me. Thank you times infinity!

Edit: Also, heel striking makes it a bit worse, so if you can train yourself to land midfoot instead of on the heel like you posted earlier, it should help. I've actually just converted to minimilistic running in order to train myself to land on the front of my foot, mainly from the research I was doing to try to help my shin splints. Many people finds that it gets rid of them once you train up for it.

I haven't been heel-striking at all. In fact, I think I overcompensated by running too much toward the front/on my toes, and not enough midstrike. That's just a recent theory though, and I have yet to test it out.

[Gainsdalf the Whey]

I haven't been heel-striking at all. In fact, I think I overcompensated by running too much toward the front/on my toes, and not enough midstrike. That's just a recent theory though, and I have yet to test it out.

If you're doing the forefoot running, then it would also take awhile for the muscles in your lower legs to train up for it, but it overall takes some of the stress of the muscles in the shins and puts a bunch of it on your achilles and calf. I can't go for more than 5-10 minutes right now because my achilles isn't used to it.

[bondgirl311]

I've heard that if you don't have the proper running shoes this could really affect the way you run. My boyfriend used to do A LOT of track and cross country and he told me that I should go to a store to buy running shoes that actually watches me run for a short distance and looks at my foot to pair me with proper shoes. He says that if you're running with the wrong kind of shoes for your gait/arch type you could be causing unnecessary stress on your feet/ankles versus a good pair. I don't know how true that is of if it differs from person to person, but possibly part of your pain could be coming from your shoe type?

I'm glad you brought this up actually, because it's something I forgot to address in my OP. I went to a great running store in my neighborhood a few months ago and bought some running shoes after two different guys (one was the manager) watched me run in several different pairs of shoes. We all agreed on the pair I chose - which, btw, are awesome black and bright blue. The only problem is that the laces are really short! With my high arches, this can cause problems, and does. I've begun to think that after walking/running for awhile, the moment when your feet start to swell, the laces begin digging into my feet, making me change my stride and hurt my feet.

Also a warrior dash is a lot of fun (I think) but think about whether the potential injury is worth it today and whether after more training further down the road it may make more sense.

I have to admit, this is something I've thought about. I think the pain deterred me from giving it my all, it's incredibly frustrating to finally not be winded from running and feel like I could keep going... if only my feet/legs weren't killing me. I'll have to take it slow and steady, but if I'm not feeling ready for the race, I'm not going to risk my safety/health when I could just continue my training and kick ass next year.

[bondgirl311]

If you're doing the forefoot running, then it would also take awhile for the muscles in your lower legs to train up for it, but it overall takes some of the stress of the muscles in the shins and puts a bunch of it on your achilles and calf. I can't go for more than 5-10 minutes right now because my achilles isn't used to it.

So, pretty much either way I've just gotta suck it up until my body adjusts, right? That's what I needed to know, too. Whether the pain was something to be worried about, or if it was just part of the process.

[Guest guest4729]

I'm glad you brought this up actually, because it's something I forgot to address in my OP. I went to a great running store in my neighborhood a few months ago and bought some running shoes after two different guys (one was the manager) watched me run in several different pairs of shoes. We all agreed on the pair I chose - which, btw, are awesome black and bright blue. The only problem is that the laces are really short! With my high arches, this can cause problems, and does. I've begun to think that after walking/running for awhile, the moment when your feet start to swell, the laces begin digging into my feet, making me change my stride and hurt my feet.

Perhaps go to the dollar store and buy a new pair of laces? They can't cost more than a dollar or two. They would change the digging problem with the digging in I assume.

[Dio]

Quick side-thought: Warrior dash is on cross-country/soft terrain, yes? What terrain are YOU training on? Running trails will be a much better practice for you and easier on your shins.

Myofascial release can help to treat the pain in between workouts. If you can't afford a professional, you might be able to research it online. I love knowing how to do it on myself.

[bondgirl311]

Perhaps go to the dollar store and buy a new pair of laces? They can't cost more than a dollar or two. They would change the digging problem with the digging in I assume.

This has been on my mental to-do list (normally I write things down for this very reason) for the past several weeks. Luckily I'm going to Walmart tonight for something work related, ergo, I can't avoid getting the things I've been needing for awhile now. Off to make a non-mental list so I won't forget.

Quick side-thought: Warrior dash is on cross-country/soft terrain, yes? What terrain are YOU training on? Running trails will be a much better practice for you and easier on your shins.

Myofascial release can help to treat the pain in between workouts. If you can't afford a professional, you might be able to research it online. I love knowing how to do it on myself.

Alas, it is far too dark on the trails for me right now to go running outside by the time I get home. I've tried jogging in the grass before, but I'm not used to the uneven footing (and then having to jog across people's driveways/sidewalks/mailboxes/dodge dog poop wasn't helping my ankle stability). My dad has problems with his knees, so he tries jogging in the grass. I may try finding a playing field somewhere nearby since those are generally well lit at night what with kids practicing and all (a soccer pitch or baseball field would work well). Don't know why I hadn't thought of doing that before... Thanks for the inspiration!

[js290]

I'm training to run my first race ever this May. It's a little under 5k, but it's also an obstacle course - I'm sure many of you have heard of the Warrior Dash, yes?

So my main concern is not necessarily the actual cardiorespiratory aspect of the running, but the pain I experience along with it. I get very bad shin splints or other pain in my feet/ankles/lower legs. I don't feel it so much in my hips or knees, which you'd think I would considering I'm rather overweight.

Try doing foot curls to help with the shin splints.

Here's my current dilemma: I really enjoy lifting weights. It makes me feel stronger, more energized, and was doing wonders for my body. However, for the next five months my goals are primarily weight loss and cardio focused. Is there a good sort of middle ground? What kind of workout plan/routine should I build?

http://nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

http://www.bodybyscience.net/home.html/?page_id=301

http://www.bodybyscience.net/home.html/?p=266

http://www.bodybyscience.net/home.html/?p=258

Are there other things I can do for the pain besides stretching?

You may want to look into Gua Sha or Graston.