I am starting to train for a triathlon in late August. I really enjoy cycling and have done that for years. I don’t really enjoy jogging yet and really haven’t done it in about 10+ years. I recently got a fit bit to keep me motivated and it has really helped. Two months ago I was at 261lbs and now down to 244lbs. My goal is to do this triathlon. This past week I started doing a little jogging. Of course my distance was terrible but I have intense pain in my lower legs after the jog, doesn’t hurt so much while I am jogging, just instantly afterwards. Possibly shin splints? Any thoughts on how to overcome this?
How much is a ‘little’.
What are you wearing on your feet?
I am wearing asics running shoes. A “little” would be jog for about a 3/4 of a mile, then walk about 1/2 mile then jog about 3/4 mile. I try to get in a 5k each day that I do it.
If you have zero run base, that’s probably too much…
You mention your weight, you know that’s going to add add pains until you shift a bit (which will happen with the running).
As you’re starting running, I’d say go to a (reputable) shop that provides a gait analysis and get a pair recommended - it really helps.
As far as training - you probably feel ‘fit’ from cycling, but you haven’t developed run specific muscles/enudrance. Couch to 5k doesn’t start hitting 5k until week 5/6, and even then, run walk ratios are only just starting to reach 3/4mile run to 1/4 mile walk…
how old are you? a lot of what prior post said is true but with youth you can fudge on that a little or not.
I will be turning 30 end of this month and that is what has sparked the increase in fitness. Lol
When I first started running I would run 1 mile at a time at ~13 min/mile every other day. My legs hurt so bad I would limp around the following day. I was 50lbs heavier than I am now
That lasted about 2 weeks, then it got better. In a few weeks I was up to 2 miles per run and then 3.
Stick with it, be easy on yourself, it will get better, it isn’t going to happen overnight or even in just a few weeks.
jaretj
I will be turning 30 end of this month and that is what has sparked the increase in fitness. Lol
I’m impressed that you are motivated to press on. I can’t give advice that is analogous to what you’re going through (as far as weight/Clydesdale). But, I decided in early December to return to having a decent running “base.” For me I set a goal of 40 - 55 miles/week. I couldn’t believe how miserable I felt day after day (legs tired, stiff and sore). Then one day in March I noticed in the middle of my run, that my legs were feeling the same as when I started (which was OK). I still have tough days, but, now I actually have days where I feel pretty darn good - for being 53, I’ll take it.
My point is, one has to stay with running for awhile. Be cautious re: Injuries.
Enjoy the journey
I am starting to train for a triathlon in late August. I really enjoy cycling and have done that for years. I don’t really enjoy jogging yet and really haven’t done it in about 10+ years. I recently got a fit bit to keep me motivated and it has really helped. Two months ago I was at 261lbs and now down to 244lbs. My goal is to do this triathlon. This past week I started doing a little jogging. Of course my distance was terrible but I have intense pain in my lower legs after the jog, doesn’t hurt so much while I am jogging, just instantly afterwards. Possibly shin splints? Any thoughts on how to overcome this?
Congrats on your journey! I have a similar story that started about the same time your did (30) for some of the same reasons, lol.
When I was 29, I was 275lbs. Now, at age 35, I am 210. Only telling you this to let you know that there is a light at the end of the tunnel!
As someone else noted, you may be running too much. It is easy to overdo it. There are some great plans out there for new runners with run/walk intervals. In the meantime, keep biking and swimming to melt those lbs off… you will be amazed at how your run will improve.
Other things to consider:
- Get a good shoe fitter, if you haven’t already.
- Consider a healthy, complete diet (Paleo for Athletes*) is a good one.
Keep it up! Most of the fun is in the journey 
*as opposed to a strict Paleo diet, which while effective, may not be well rounded enough for an active lifestyle. YMMV
I would consider augmenting your running with use of an elliptical machine a few times per week.
I tore a hamstring in February and even though I’ve been a runner since 1979 I feel as if I’m starting over.
So I’m pretty much in the same boat as you are, jog and walk, jog and walk.
I’ve used an elliptical and my jogging starting back towards running is way easier.
I’m also a big believer in Hokas. They may help some on your shin splints.
I am a bigger guy too
The most important thing to remember is to listen to your body.
Running at 240# is not comfortable… but you should not be experiencing sharp pain. If you do, take an extra day of rest for recovery.
I would strongly recommend that you consider spending 20 minutes a night doing core / IT Band rehab exercises / Glute strengthening / flexibility exercises.
I saw this link the other day (here) http://strengthrunning.com/2011/02/the-itb-rehab-routine-video-demonstration/
When i watched this video for the first time, someone’s signature line came to mind.
The best time to plant a tree was 10 years ago, the second best time is now.
I am currently working through some IT Band pain and wish i had started a strengthening / flexibility program when i first started training.
+1 on shoes from a running store
+1 on C25k
I too am a big dude. While maybe built a bit differently, I started running to train for a half marathon last year, at 255# and by race was down to 245# and ran a 2:06. Started training for tri’s, as of this week hit a new low of 228#. I expect that to continue to drop to close to 200 but the end of my fall run calendar. While this is a bit of a back door weightloss brag, it’s also meant to show you that big guys like us can run and can be successful in doing so. The biggest thing I learned was the importance of core stability, form and strengthening the supporting muscles. Every “running problem” you can think of is compounded for us bigger guys because there is more weight and thus more pressure on the joints and points of weakness. Spend time learning to run with a proper gait and work on your weaknesses BEFORE an injury starts to pop up. Do not increase your distance by more than 10% in a week. May seem slow, but as mentioned before look at a couch to 5k program. To do it right, it is a slow process on purpose. But stick with it, because believe it or not it actually gets fun! When the weight starts dropping, which will happen quickly, we get faster, we run farther and we get to see large gains. It’s super rewarding. Best of luck and if you need extra support or motivation, feel free to message me. Having people that have your back is a huge bonus.
Thanks for the words of encouragement. I appreciate it. I look forward to challenging my body and hoping for more improvement in the near future.
- Disassociate walking with failure
- Adopt a walk / run protocol
- Use hiking to help establish you running base
- Look into a running group local to you and let the social aspects build motivation.
- Music Fartleks - let the music and RPE drive your workout
- Don’t stress mileage. Use time and or HR to have an objective measure to track progress. Karvonen or Maffetone method may be a good place to start
FWIW i was a bigger lady at 90kg and got down to 67kg. I started with the C25K program to start running and I think it kept me pretty injury free. i would like to get down to 63ish and see what that is like and am off to google the paleo thing so thanks poster above me for that!