Trying to lose weight by running and I am having some problems. Any Help?
01.10.09
I am a former high school and college runner that has spent the last six years neglecting my body because of working 2-3 jobs at a time plus going to graduate school plus helping my wife raise our three year old son. I have recently started to run again because I want to be able to compete again by next spring. While I know I'm out of shape and can't keep my same pace, I've had two physical problems that make running almost unbearable. The first one is my thighs rub together and really start to hurt and burn. The second one is that in the spot of the stress fracture I got in college, after a few minutes I start to feel pain. I am almost afraid to keep going but its a bearable enough pain. Any suggestions on how I can solve these issues? I would love to get back to focusing on how good running felt. Thanks.
I know how that is I started running in April 2005 to get into shape and weighed a whopping 300+ plus.
First, loosing weight and running don't always go hand in hand. If you are looking to loose weight then think of running only as a fitness means. So don't worry about spring racing season next year concentrate on just getting out there and moving.
So set a very slow comfortable pace. This could mean alternating running and walking in the same work out. As a Learn To Run instructor this is how we get folks moving again whether then are runnig for the first time or coming back to it after many years away.
You will need of course to learn about healthy eating, I recommend the American Diabetes Associations web site. Read up on how much food is enough, I would not recommend anything less then 1600 calories a day.
Instead of running right away, do what I did which was to walk 2x per day 15 minutes each time. Then do a longer work out on either a stationary bike or eliptical where there is less stress on your body.
You are going to have aches and pains in areas where your msucles are weak. This is to be expected, so the stress fracure area is more then likly a musclar issue or perhaps a gait issue caused by the stress. You may find it goes away. if not you may have to have your gait analyized for orthotics.
At the very least go out and make sure you have good solid running shoes that are madie for running. Get them fitted in a running store where they have sales folks who know how to fit a running shoe. If they don't know what pronation is you may want to try another store.
As for your chaffing issue, you can use a product called Body Glide, this helps reduce the friction in those areas prone to chaffing, Body glide is not greasy and goes on much like a stick deoderant. Vasoline works in a pinch, but tends to be greasy and can stain your shorts etc…
Another soloution would be spandex compression shorts, These are great for support and reducing chaffing, through if you are a large guy getting a pair your size may be an issue. XL tends to be 38" - 40" waist.
Good luck
Harry
http://thediabeticrunner.blogspot.com
maybe try the elliptical machines instead of running to get yourself in shape? It puts less stress on your knees esp (don't know where your fracture was…) It works just as well if not better than running. Of course if you like the outside scene then that's not an option. You might want to start with a lighter routine and slowly get yourself back in shape to run.
Good luck!!!
References :
Run short sprints to get the thighs trim again, and you will burn out before your pain kicks in full. Shorter sprints burn more calories and are better for training. When you build your stamina, then try the longer runs by increaing your short runs little by little. You will find you can keep a fast pace for a longer run. Glucosamine, MSM, and Chondrotine ( excuse my spelling) are all supplements I take for bone problems. Don't try to kill yourself, start slowly.
References :
As your chubby thighs slim down you will have less problem with rubbing. You ought to check with a doctor about the pain around the stress fracture.
Remember, you are older now, and you are trying to make up for 6 years of neglect. It will take time, and, possibly some discomfort. No pain, no gain. Progress will be slow, but when you achieve your goal, it will all have been worth it.
References :
Hey, why don't you try a cross trainer, just until u get fit enough to go back to running again. In that way, you have the running motion however, you have no pressure on your legs as there is no pounding motion. Building muscle by putting the cross trainer at a difficult level can also help lessen pressure put on bones as the built muscles work to resist pressure. It may take a few months, but hard work can get you there. Good luck
References :
do full body massage first and do also reflexology. only run lightly at first such as jogging in place one hour a day at home for a few week. see if you can handle that first. if you want information related to massage go to my site thru my profile.
References :
Try eating the right types on food.
References :
I know how that is I started running in April 2005 to get into shape and weighed a whopping 300+ plus.
First, loosing weight and running don't always go hand in hand. If you are looking to loose weight then think of running only as a fitness means. So don't worry about spring racing season next year concentrate on just getting out there and moving.
So set a very slow comfortable pace. This could mean alternating running and walking in the same work out. As a Learn To Run instructor this is how we get folks moving again whether then are runnig for the first time or coming back to it after many years away.
You will need of course to learn about healthy eating, I recommend the American Diabetes Associations web site. Read up on how much food is enough, I would not recommend anything less then 1600 calories a day.
Instead of running right away, do what I did which was to walk 2x per day 15 minutes each time. Then do a longer work out on either a stationary bike or eliptical where there is less stress on your body.
You are going to have aches and pains in areas where your msucles are weak. This is to be expected, so the stress fracure area is more then likly a musclar issue or perhaps a gait issue caused by the stress. You may find it goes away. if not you may have to have your gait analyized for orthotics.
At the very least go out and make sure you have good solid running shoes that are madie for running. Get them fitted in a running store where they have sales folks who know how to fit a running shoe. If they don't know what pronation is you may want to try another store.
As for your chaffing issue, you can use a product called Body Glide, this helps reduce the friction in those areas prone to chaffing, Body glide is not greasy and goes on much like a stick deoderant. Vasoline works in a pinch, but tends to be greasy and can stain your shorts etc…
Another soloution would be spandex compression shorts, These are great for support and reducing chaffing, through if you are a large guy getting a pair your size may be an issue. XL tends to be 38" - 40" waist.
Good luck
Harry
http://thediabeticrunner.blogspot.com
References :
My thighs rub, and I just put Vaseline on them, where they rub. Works fine for me. The other problem, I think the doctor will have to make a call on that.
References :
I've heard of people using vaseline to help with the rubbing of the thighs. Another suggestion would be to maybe purchase some Under Armor or the like…something like biker shorts to wear under your running shorts as this will help as well.
As far as the pain in the stress fracture, I would go to a doctor and verify that everything is okay to ensure you are physically able to do what you want to accomplish.
In the mean time, you could us the elliptical machine as a means of cardio. This is what I used when I had shin splints real bad while training for a 15k race. The elliptical machine even help with my lung capacity.
References :