Scared of running!

October 15, 2006 10:22 PM

I've been working out four times a week all year, and now I think I should at least know how to run. I have a horror of running left over from being the slow kid, and I don't really know how to do it. I started the couch to 5k today. Should I stick with it, or just do something else?

I spend 30-40 minutes on the elliptical machine four times a week (plus lots of weight lifting), but I there a lots of reasons I want to switch to running. I have this feeling I should be able to run incase I ever actually have to run away from something, I'm about to start traveling for work again and elliptical machines are nowhere near as common in crappy hotel gyms as running machines. I think if I'm going to be really fit I should at least be able to run a mile or two. I also need a challenge; I've been doing the same workout since the spring.

But I've held off so long because I have a little phobia of running. In school I was always last, and kids laughed at me. I also have huge boobs, they're mostly under control now, but they've always made me very self conscious about bouncing and being stared at. Honestly, I don't really know how to run. I can run cliché "girl style" for a short distance, but otherwise I kind of lumber, I just don't know how you're supposed to do it, and then I get self conscious.

Today I did the first step of the couch to 5k, it sucked. I got through it fine, but I'm sure I did it wrong. My knees and shins hurt a little, I didn't feel like I was damaging them, just like I was doing it wrong. I hated it, but I like the idea of being able to run a couple of miles by Christmas.

So I have a two part question: Is it worth it? Should I stick with it, or should I just find a different challenge? It isn't between running and no exercise, but running would give me more options and an ego boost. Secondly, how do you actually run? How do I actually put one foot in front of the other?

Other possibly relevant information: I'm about 15lbs overweight, and I have a decent pair of running designed sneakers.

posted by crabintheocean to health (25 comments total)

JUST DO IT!
posted by lovejones at 10:29 PM on October 15, 2006

Proper running form

The zero bounce bra

A good collection of low to zero bounce bras (the enell is listed there as the last resort bra)

Seriously, just do it.
posted by hindmost at 10:47 PM on October 15, 2006 [2 favorites]

Ok the bra talk reminded me of a post I did back in May. I totally have to point out The Shock Absorber Bra. Choose your cup size and your level of activity, and it gives you a demo of how your breasts look in that level in the Shock Absorber bra, in a standard bra and naked. Thus, my link is a tad NSFW.

I did a seller search and it looks like they sell them at Victoria's Secret.

(my inner nerd says, "OMFG dude, there's nekkid animated b00bs!!!1111")
posted by damnjezebel at 11:00 PM on October 15, 2006

First of all, there is nothing particularly "natural" about running, and if you do it in the wrong way, for your level of fitness, or on the wrong surfaces, or in the wrong shoes, you can damage your feet, ankles, shins, knees, hips, and or back, none of which is fun to rehab, and any or all of which could seriously screw up your life for days, weeks, months, or longer. Reading about running is great, but it is hard for anyone to see themselves doing something, while doing it. So, it would pay you to get a running coach to look at your mechanics, and help you to get into the right form for your goals and body, as your body's "muscle memory" develops for this new activity. Ideally, this person would have some facilities for videotaping you, and critiquing your stride mechanics for personal improvement as you see yourself running on video, to help you learn to run. They might have recommendations about shoes to help you avoid injury, and about attire to help you feel comfortable during running. Once you know how to run effectively and safely, you can concentrate on building endurance and fitness, and you may even come to like it.

You might look to the women's sports programs in your area (Washington?) such as the Georgetown University women's track and field team (not that you'll be joining, but coaches of college teams sometimes hold community clinics, or have information on programs for using facilities of such institutions by interested adults). Such persons may know of running resources in your area, including personal trainers for runners, and perhaps running clubs, which could help you a lot in getting started smoothly. And you can get good recommendations and advice at the better sport shoe shops in your area.

Mainly, you need to ask qualified people for help and observations, suitable for a beginner, and show enough gumption in applying it to make it worth their interest in continuing with you until you get the hang of running. And you need to avoid both injury and bad habits, early on, to avoid setting yourself back in the first stages of becoming the comfortable, practiced amateur runner you want to be.
posted by paulsc at 11:21 PM on October 15, 2006

I was in much the same position about a year ago. I ended up asking a friend of mine who's a runner to be my "trainer." Really, all this amounted to was him going on a run with me and making sure my form wasn't too bad. He also gave me some tips for varying my workouts and such. You've gotta know *somebody* who runs regularly... Just ask 'em! They'll probably say yes; it's very flattering to be asked for expertise.

And don't worry about speed too much. I went on a few jogs with a (much more overweight than me) co-worker and he was obsessed with going faster (despite the fact that he couldn't keep it up for long). Speed work has its place, but for me it's more important to just get the miles under my belt. Do you have an mp3 player or Walkman? I actually hate running - hate the tiredness and how awkward I feel - but I find with the right music I can really zone out and stop thinking about that stuff.

Good luck! Who knows, you may get hooked. I just ran my fourth race (well, "fun run") of the season yesterday (10K), and though my time is laughably slow, I still get tons of respect from people for just doing it. And don't worry about being last; there's always somebody walking who'll be behind you.
posted by web-goddess at 1:12 AM on October 16, 2006

I recommend visiting your local running shop. Most of those places have free weekly group runs that cater to a wide variety of runners. They may also offer reasonably-priced beginner clinics. The store I go to offers a 5k clinic for running newbies that starts you off nice and easy (walk 1 minute, run 1 minute) and works you up to being able to run a full 5k race.

Check out somewhere like the Georgetown Running Company (I searched Google Local for "running" near your MeFi lat/long and it was the closest option).

I'm doing a half-marathon clinic at my local running store right now and it has been great for my training. Not only do I have a group of fellow runners who are more-or-less my pace, but the store also brings in speakers to talk to us about nutrition, injury-prevention, etc.
posted by sanitycheck at 1:14 AM on October 16, 2006

And don't worry, your peers won't laugh at you now that you're a grown-up, and you're completely invisible to most kids.
posted by nadise at 3:26 AM on October 16, 2006

If your shins start to hurt a lot, don't worry, it's just shin splints. The suck. Lots of resources on the net as to how to get rid of them.
posted by antifuse at 4:45 AM on October 16, 2006

They suck.
posted by antifuse at 4:47 AM on October 16, 2006

I did the couch to 5k a few years ago. The secret, I think, is to take it WAY SLOW at the beginning. It really doesn't matter if you're getting overtaken by grannies with zimmer frames, just that you're spending time on your feet. Don't bother trying to go fast unitl you can do 1/2 an hour.
posted by handee at 5:17 AM on October 16, 2006

I don't know anything about the couch to 5k regimen, but if you're just starting out running, you need to start out walking, then slowly mix jogging for a couple of minutes with walking a few minutes. Don't just run. Your body will not be ready for the shock to the knees, shins and ankles. Honestly it can take months for your bones to increase their strength, even though your muscles will feel stronger and more fit in a few weeks or days.
posted by iurodivii at 5:20 AM on October 16, 2006

Are you worried because of the pain or because you think that people *thought* you were doing it wrong? The former goes away, the latter doesn't matter. Many adult runners haven't been running their entire lives, and everyone has to start somewhere.

There's no shame in looking stupid when you run, especially if you're just beginning, but even years into it. Hell, when I run, I vigorously mouth the words to all the songs on my iPod. With hand gestures. Seriously. Runners, if I may speak for all of us, either don't care what you look like or will have pangs of empathy/encouragement. Nonrunners either don't care or will have pangs of jealousy/awe. Either way, you win.

If your best friend came to you with this worry, would you tell her to give up? To try something easier? To care what other people thought? To never try anything new?
posted by unknowncommand at 6:12 AM on October 16, 2006

I've always heard running is very tough on your body bc of the impact, and can make you less fit when you're older bc of the degradation of your joints. However, this about.com and related links have lots of interesting things to say about running, including how to start running now, and what you need to know to run.

I really wouldn't worry about how you look (other than in terms of preventing injury) - plenty of people look silly at the gym, and if you get caught up in that, you'll never get anything done. I also think no one cares how other people look at the gym, and is more concerned about themselves, but maybe that's just me.

Good luck, either way!
posted by Amizu at 6:22 AM on October 16, 2006

I've tried running off and on in the past but always gave up because I’d get cramps or shin splints. I resolved to learn to run properly this year and had signed up for a clinic over the summer which ended up being cancelled because of low registration. I received a schedule instead which detailed the program for me to follow on my own, and I must say that I’m finding it far easier now to stay motivated given a regimen to follow.

The 10 week program trains you for 5K run, and I’m finding that the key to sticking with it is to ramp up slowly. My mistake in the past was to go too fast too soon. Check out your local running shoe store or gym for a running clinic.

I can send you the program, which is on an excel spreadsheet if you like...it's too much work right now to type it all up and I'm not sure how to link to it.
posted by phoenixc at 6:23 AM on October 16, 2006

Keep with it, going slow is good at this point. Weren't you sore and tired after the first day on the elliptical machine? Your leg bones feel tender because you are switching to a high-impact exercise. You didn't say where you ran, but try to stick to a treadmill, a real track, or dirt at this point. Concrete sidewalks will hurt your knees and shins until your body gets used to running. But you can take it, just go slowly and take time to adjust to the new routine.
posted by peeedro at 6:32 AM on October 16, 2006

I'm a former run-hater, converted about a year ago by the couch to 5k program. Here are a few things I've discovered:

- When people say they run, what they really mean is that they jog. Call me stupid, but somehow I never picked up on this. When I first started "running", I thought I was supposed to be going just short of a full-out sprint all the time. Everything got a lot easier once I was disabused of this notion. Go slow.

- Having good quality running shoes is good, but you still need to make sure they're the right shoes for your feet/stride. A running-focused store will have people who can watch your stride and help you pick the right pair of shoes. The store I went to even had a 30-day money back policy as long as you only ran indoors, so you can give your feet a chance to get used to the new shoes before deciding. It took me three tries to find a pair that didn't kill my feet/shins/knees/etc.--expensive and annoying, but totally worth it in the end.

- I find the mirrors at my gym to be really helpful for making sure my stride is right. The treadmills face the mirrors, so I can see whether my feet are landing straight and all that without having to turn my head. My Y also has treadmills that look out the windows--after dark, the reflection there is good enough for the same purpose.

- Music (for me, at least) is key. A Rhapsody/Napster to go subscription and a cheap mp3 player will let you create all kinds of fun new playlists of music to keep you motivated.

To answer your question, yes, it's totally worth it. Keep at it, and you'll find that one day you wake up and actually want to go running. It's a great feeling.
posted by vytae at 7:15 AM on October 16, 2006

It's ok to look stupid when you run. It's just motivation to keep moving...
posted by ph00dz at 7:36 AM on October 16, 2006

12 weeks ago, I'd never run more than a few steps in my life. Yesterday, I completed my first Half Marathon. I simply followed Hal Higdon's novice training program. He has programs for 5Ks up to full Marathons. Based on my own experience, I'd say it's worth trying.

I tried to research and learn as much as possible about proper running "form" but nothing helped. Everyone is different. There's no one right way. The best way to learn how you run is to get out and run. If it hurts, don't do it like that. Make adjustments as you go along. Note what feels "right" and what causes soreness. Eventually, I found that I could quit thinking about how to run and just let my body take over.

Nobody says you have to run. So if you really don't like it, don't do it. But if you want to give it a shot, I'd suggest finding a 5K or some other race that you can train for. It's much easier to find the inspiration to lace up your shoes and get on the road when you have a solid, definite goal to work towards.
posted by ecrivain at 8:37 AM on October 16, 2006

I should add that I tried Hal Higdon's novice training program as well, and that it really doesn't emphasize the "dude, don't try to run the whole distance the first couple weeks" aspect of it. I was physically able (ie didn't get *too* winded) after the first week, but the blisters (bad shoes) and shin splints (too much, too fast) were pretty insane and I gave up after tuesday of week 2 because I couldn't even *walk* the whole distance.
posted by antifuse at 9:20 AM on October 16, 2006

I think the jog/walk advice is best. I started "running" last march and finished my first marathon yesterday. I still remember the first mile I ran last spring being very difficult. It sounds like you are in better shape than I was.

For the first month, I had a beginner's schedule that I followed similar to those above. The key point was, if I felt like walking, I walked. Then after a month or so I was feeling strong enough, and healthy enough (no shin splints, blisters, etc) that I could start to push through the "jeez, I'd really like to walk right now" and keep running. You really can't take it too easy to start, as long as you are actually out there doing the miles.
posted by gus at 9:41 AM on October 16, 2006

I started the Couch to 5K program about 4 weeks ago, but unlike you, I wasn't fit at all to begin with. I've compensated for that by stretching out each week of the program to a week and a half to two weeks. Don't push yourself too hard at first, or you'll never stick to any program.

If you can, try running on a track instead of running on pavement or concrete. It makes a big difference on how much hurt I feel the next day.
posted by donajo at 11:24 AM on October 16, 2006

Not gonna add a whole lot here; more or less reiterating what others have said...

Don't worry about your speed. I ran for the first time about 4 years ago. I was way overweight and I got winded just going up the stairs, so I started with something similar to the couch-to-5k program. That November, I ran in a "turkey trot". The two things I remember most were (1) that I got passed by a LOT of people (some of them were speedwalkers [how embarrassing]), and (2) that I had the most fun I'd ever had exercising. At the finish line, people who had finished long before me were standing around cheering for the folks who were still out on the course.

One thing you will find if you stick to it; runners are [mostly] good people. And they like to see other people find joy in running, even if they're not particularly fast.

As far as the pain you're experiencing... Yeah, could be shin splints. Stretch a lot, and keep an eye on it. If it doesn't improve over the course of a week or two, then it may be something more serious.

You mentioned that you have "good quality" running shoes. But you didn't mention if you bought them at a running store. If you didn't, I suggest that you find one. When I bought my first pair of running shoes, I found a decent shop and the guys there were so helpful. They put me on treadmill and watched me run before they even let me near the shoe display. After watching me run for about 5 minutes, they pulled out a half-dozen different brands of shoe and made me try all of them. You'd be amazed at what a difference one shoe has over another - some of them were very comfortable to walk in, but running was painful. If it weren't for their patience and expertise, I would probably have bought the wrong pair of shoes and would have stopped running after a few weeks.

Four years later, and I still run fairly slow. But I can run loonnggg now (running the Chicago Marathon next week). I have friends who are way faster, but they respect me because I can run about 15 miles farther than they can on their best days.

Good luck. I hope you stick with it.
posted by jknecht at 2:24 PM on October 16, 2006

please stretch before you run. groin, calfs, hamstrings, thighs.
posted by four panels at 10:12 PM on October 16, 2006

I know that bras make a big difference, and I (a DD cup, not enormous but sizeable) have been VERY happy with this bra from Title Nine. Like, it changed my life; I can run now, and not just use the elliptical machine, and I never could before. So that was a big help in getting one foot in front of the other.
As, of course, were shoes, but you say you've got it covered.

Also, a mile isn't as far as you think. I am currently running ~2 miles in ~20 min, which isn't super fast but is, like, five or six songs on the iPod. So, relatively, not that much time.
(My fella points out that I am also running with a dog, and it's true; I got a dog in part because I wanted to run with her. If you've been interested in a dog, I recommend borrowing a friend's and trying it. It's SO much easier to go out with a dog than alone. I don't know why but it's true.)

But I also have trouble running in cold weather because it exacerbates my asthma, so in winter I spend more time walking the dog slowly and using the elliptical inside. So YMMV, of course, and it'll depend on where you are and what you're like and all kinds of things.

At your gym, do you have a trainer? Can you get a trainer for one session? It might be worth it to ask someone about semi-personalized activities to get your knees used to it (of COURSE they hurt if you're used to the elliptical and you just started on pavement! You probably weren't doing it wrong!) as well as whatever other concerns (asthma, weather, shoes, ??) you may have.
posted by librarina at 10:28 PM on October 16, 2006

Quick follow up - I didn't stick with the running, it just wasn't fun for me, and I wasn't motivated to take on the challenge. I did however keep going to the gym, and I added in biking and rowing to break up the elliptical tedium. I decided that weights are a more fun challenge to me, and I'm currently trying to build up to a real unaided chin-up!
posted by crabintheocean at 10:54 PM on July 31, 2007