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legs pain during and after running
I just started running a week back. I am following a program that starts slowly and increases run interval week by week (c25k). I was fine in the first week but on the first day of week two,[link widoczny dla zalogowanych], which requires running 1.5 minutes at a stretch,[link widoczny dla zalogowanych], with 2 min breaks, 6 times, I felt extreme pain in my lower part of my legs, both on the front and the back side of the legs. This pain started from my first run itself and by 6th I was struggling to walk also.
I know I should go to a doctor soon, but I just want to know if anyone has been through this kind of pain when they started running. Does it sound too abnormal? I am worried. I have been bicycling very frequently till now and can do a decent distance without even a slight problem but I never ran in last 7 years.
I came across some youtube videos showing some stretches and I did the one which uses a tennis ball placed on the ground and you have to put your foot on it, at different points. I also see some sites suggesting ice massage immediately after running.
Any suggestions or experiences are welcome,[link widoczny dla zalogowanych].
C25K has a lot of different stretches in a little slide in the app. The answer to this really depends on the KIND of pain you experiencing. I did the C10K program,[link widoczny dla zalogowanych], starting from literally "couch potato", and I was very sore and tired during and after my runs. There a difference in an injured pain, and a worked-out pain. If you just not used to working out, this will be fairly normal, and in extreme cases you might need longer breaks or repeat the workouts. Does the pain still occur the next day following the workout? Nathan Wheeler May 29 '12 at 16:13
Most running programs miss out on the most important foundation - strengthening - and assume that the runner already has a strong lower body and core,[link widoczny dla zalogowanych], and can just go on increasing mileage. This is wrong.
I would suggest you include these in your training
Strengthening exercises specific to legs. Do general exercises at first, then if something is painful after running, focus on that. Some areas off the top of my head would be - ITB strengthening, hamstrings, abductor/adductor muscles, shins, quads, weighted leg raises (front, side),[link widoczny dla zalogowanych], toe raises and squats.
Core strengthening exercises - abs, back, shoulders,[link widoczny dla zalogowanych], hips,[link widoczny dla zalogowanych], glutes
Stretching - you're already doing it
Please don't ignore this aspect of running,[link widoczny dla zalogowanych]. It'll go a long way in preventing injuries and is what will make running a source of joy.
When I started running a couple years ago,[link widoczny dla zalogowanych], I would get very strong pain after 5-10 minutes running, in particular on the front side of my legs. So I went to a running shoe store where they took a slow-motion video of my running on a thread mill. The conclusion was that I needed a shoe with more support on the inner side of the sole. Moreover I realized that I have a fairly wide foot. Previously I have been buying shoes based on the length measurement. I was surprised that some manufacturers have multiple shoe widths available. Changing the shoes helped and I have since ran many thousands kilometers without pain.
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