Today was my first serious workout day on the treadmill.. and it was really hard. Runners, I'm gonna need your help at the end of this post, so stay tuned...
The treadmills at my gym are super high tech (see above for confirmation of said techiness), so I was able to set the workout to do exactly 5K. I thought it would be good to have a starting time/pace/etc to work off of. Here are my final 5K stats for the day:
| Workout Name: Day 1 |
| Elapsed Time: 42:28 |
| Calories: 260 |
| Distance: 5.0 KM |
| Average Speed: 4.3910 MPH |
| Average Pace: 8:29 / Mile |
| Average Heart Rate:153 |
| Product Type: Treadmill |
| Date and Time: 08/02/2011 18:25:41 |
Obviously, I know that's not great, but at least I completed the 5K... I definitely felt a sense of accomplishment.
Now here is where I need your help runners! After my workout, I felt a lot of pain in my right knee and hip joint. What are some good tips to help with joint pain either in caring for the pain or ways to run that don't hurt? I have a feeling some runners are laughing at me right now... Perhaps this was something I should have researched before I began my training, so looks like I have some homework to do.
I really do appreciate all of your advice and encouragement.
Oh, and one more thing! Anyone have any good recommendations for good running music? I NEED music to run to, something that pumps me up and says "KEEP MOVIN' SUCKER!" ... ahem.. yeah, you know what I'm talking about...
That's all for tonight! Til next time...
There's something off in your calculations... a 5k is 3.1 miles, so if your pace was 8:29 a mile your total time would be somewhere around 27 minutes. Plus, I currently run a 5K in 37 minutes and I'm 300 pounds, so I'm betting you can beat me :)
ReplyDeleteAs far as the pain in your joints, welcome to running. It's probably one of the hardest things you can do to your body. But fish oil really helps joint pain (plus heart health as a bonus). You can consume through fish, obviously, or take a supplement. If you take the supplement, make sure you go to a legit store like Fruitful Yield and get odor controlled/enteric coated gels. Otherwise you'll burp up awful fish taste.
Also, take the plunge into a pair of $100+ shoes from New Balance or a running store. Go to a place that will watch you run/walk and analyze what kind of shoe you need. I can almost guarantee your two year old softball shoes are not cutting it, and probably contributing to the joint pain, too.
Hope this helps!
Chewie! Thanks for all your advice! Those stats are direct from my workout tracker on my USB, so all I can think is that was my average speed? Idk. I eat a lot of fish now, but I guess a little extra fish oil can't hurt! I'm gonna check about my shoes because I know for sure I'm flat footed... Maybe they make running shoes for flat footed people! Researchhhhh
ReplyDeleteHey there! Saw this on fbook and thought I would pop in.
ReplyDeleteI run 4-5 days a week, and have done a couple of marathons and a few halfs. Last one was last may.
You should not be having joint pain on the first day! You over did it, big time. And yes your calculations seem to be off. I would take your shoes with to a running store. A good store will talk to you about what you are trying to do have you run on a treadmill and see what your mechanics are. I recommend Fleet Feet in Elmhurst, Naperville Running Co, in Naperville, or Dick Ponds in Carol Stream. Dick Ponds will have cheaper shoes than the other two stores by far.
Hip pain might not be too serious, but if you have knee pain STOP RUNNING. Ice it down for a day, (a couple of times 20-30 a shot) and take an advil or something. Go get some new shoes aand some good socks. Run again, this time go half as far and half as fast and see how it feels. If you have knee pain again STOP. Go see a doctor.
That stats you posted are off, but your heartrate seems to be way high. You are way smaller and younger than me so your heart rate can go higher but it should not be that high. Were you using the HR monitor on the machine? Those can be wildly off. When you are training if you can't talk without taking deep breaths you are going to fast.
Ok I am lecturing, the best advice you can find is from Hal Higdon. Google him. He is a legend and everyone does what he says! 8>)
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ReplyDeleteThanks Chris! I have been doing some research since I posted this, and it looks like I need to look for shoes that are "motion control" or are for those who "overpronate". I wear orthodics in my regular shoes, so I definitely need shoes with good support for running.
ReplyDeleteI don't know why those calculations look goofy to everyone! That is what the treadmill calculated at the end of my workout, so I have no explanation.
I will definitely look up Hal Higdon, and check out one of those running stores you mentioned. I need good shoes!
I can't help with the joint pain, but music is my department! i recommend something that gets you personally fired up. it's different for everyone, but right now, i like "edge of glory" (or whatever it's called) by lady gaga, and i've always enjoyed hall and oates' "you make my dreams come true," michael jackson's "the way you make me feel," and [embarrasing...] lindsay lohan's "rumors." Pick music that gets you pumped or mad or dance-y. My friend Nicole always chooses bands she wants to see live so she can pretend she's at a show. That might work for you too.
ReplyDeleteHope that helps! :))))
proud of you laineycakes.
When I started out 2 years ago, I never thought about time (e.g. minutes/mile, just distance. Once I could finish my goal distance, I then thought about time. I highly recommend Jeff Galloway for building up miles and Danny Dreyer for technique (Chi Running). This allowed me to go from non-runner to running 7 halfs and 4 marathons in a six month period. (No injuries). I also changed my footstrike from heel to forefoot.
ReplyDelete"To prevent PFPS (knee injury), run on softer surfaces, keep mileage increases less than 10 percent per week, and gradually increase hill work in your program.
Also, strengthening your quadriceps will improve patellar tracking, and stretching your hamstrings and calves will prevent overpronation."
http://www.runnersworld.com/article/0,7120,s6-241-285--7773-0,00.html
Foam roller! http://www.google.com/products/catalog?q=foam+roller&oe=utf-8&rls=org.mozilla:en-US:official&client=firefox-a&um=1&ie=UTF-8&tbm=shop&cid=4228691099637647189&sa=X&ei=HHE5Ts_MBbLIsQK8xekC&ved=0CHgQ8gIwBA
ReplyDeleteThis will help with the hip. I'm not sure about your knee.
crazy girl!! your first day and you completed the 5K! I am so impressed :) agreed that you may have overdone it a little but hey, ya live ya learn. RUN ON GIRL!
ReplyDelete