Need Help Please.....Running Hurts...

S

seek1

0
Hi,
I started training back in May with the intent of losing weight. In abt 15 weeks I lost 30 lbs by doing Cardio (1 hr of treadmill sprinting/jogging/fast walking), Weights and following a strict diet. Everything was good.

Last month (Sep) I had to stop training for a month as I had to go out of city. When I came back and started training again I am having this problem.

It's been 3 weeks since I started training again. For the first week I could not train much as my body got used to not to be trained. 2'nd week was better. I thought I am getting back to my previous routine and regaining my fitness levels.

The problem started in 3'rd week. I am unable to run more than 1 mile on the treadmill (I can walk). My legs starts to hurt. I can still run but can feel the pain below my knees. So, I walk to escape pain. I am wondering why my legs are hurting? Previously I could cover a distance of 4 miles on a treadmill with ease. Now, I am unable to run more than 1.5 miles.

Can anyone suggest me what is happening if they have been through/experienced a situation like this before?

I run/jog/walk 4 miles on a treadmill. I run for .75 miles then walk 2 mins, run 0.5 miles then walk 2 mins, jog for 5 mins n so on...

I hit the gym 5 days a week. 3 days in a row, day off, 2 days, day off. There is no change in my weight.
 
It seems like you have lost a bit of motivation and there is a mental barrier. Going through a bit of that atm. I have a 5km race coming up. I did a 4km run a month ago. I go on the treadmill, try and do 5km and I stop. It's all about your mental power.

Intervals are good to get back into the running, 1 min walk, 1 min run OR 1 min jog, 1 min sprint etc. Also try running outside for a change of scenery. I like running outside, especially when it is somewhere new gives you something different to focus on.
 
with the running and cardio you are doing, are you stretching after each session? if not your leaving yourself open to a whole host of muscle injuries. I had to take a few weeks off runnign due to injury and my first night back with my squad i had pains below my knees, quick trip to the physio told me that I had very tight IT Bands and this was causing the pain.

There are loads of usefull posts on here for complete stretching guides. Even though it will add an extra 15mins to your workouts it will keep you working out injury free for a hell of a lot longer!
 
cheekygit said:
with the running and cardio you are doing, are you stretching after each session? if not your leaving yourself open to a whole host of muscle injuries. I had to take a few weeks off runnign due to injury and my first night back with my squad i had pains below my knees, quick trip to the physio told me that I had very tight IT Bands and this was causing the pain.

There are loads of usefull posts on here for complete stretching guides. Even though it will add an extra 15mins to your workouts it will keep you working out injury free for a hell of a lot longer!
Click to expand...



Thanks....I think I should seriously start doing streching...I suspect this might be the reason for pain......Thanks once again for your suggestion...
 
One month is enough time to lose most, if not all, of your fitness gains and body adaptations from your 15 weeks of training. Unfortunately, it can take months to acheive certain fitness levels, and only weeks to lose them.

I would advise against doing intervals if you are experiencing pain, as sprinting increases the amount of impact you are placing on your body. Instead, back off the intensity. You need to build back up to the levels you were at before, and one or two weeks isn't going to get you there.

Another issue could be poor running mechanics. It could also be related to poor lower body stabilization. Weak hips can cause the knee to "dive" slightly upon impact which can cause pain and injury. Becuase of this, you need to make sure you are doing exercises to address this.

Instead of running until your knee hurts and then walking, start out walking. Get a good warm up in, slowly increasing your speed. Then, instead of transitioning into running, increase the incline. Try this for a week or two, then begin inserting some lower intensity jogging for short intervals (2-3 min) with incline walking in between intervals. Do that for a couple weeks and see where you're at with lower leg pain.
 
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