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Date: 21 Jul 2006 05:10:33
From:
Subject: A couple of questions for experienced runners......
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I'm 5'10" and 250 pounds. Just started a walking/running program 4
weeks ago to loose weight, get healthier, and because i enjoy it. I'm
now running for 2 min and then walking for 1 min for 3 miles. Takes me
a little less than 45 minutes. I've got two questions for those more
experineced runners out there.
1. Should I concentrate more on lengthening the time I am running vs.
walking, or concentrate more on doing it for a longer period of
time/more miles?
2. I have been generally pain free, until I started doing over 2.5
miles. At about that distance, and quite suddenly upon reaching that
distance, I get a sharp pain in my right foot toe area. It's pretty
concentrated in the area where my middle toe meets the ball of the
foot. It's quite sharp - like a rock is in my shoe almost. If I
"curl" my toes under it stops hurting, also stops immediately if I take
my shoes off. I pushed and pulled the toe area this morning after my
run/walk and couldn't get it to hurt at all. I was fitted at Fleet
Feet with a pair of Gel Kayano X's that have less than 100 miles on
them, and otherwise the shoes feel great, no blisters, etc. Any
suggestions?
Thanks.
Jack
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Date: 21 Jul 2006 07:22:50
From: rick++
Subject: Re: A couple of questions for experienced runners......
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> 1. Should I concentrate more on lengthening the time I am running vs.
> walking, or concentrate more on doing it for a longer period of
> time/more miles?
Work up to 20 minutes continuous jogging and having it feel very easy.
This could take as long as half a year for people starting out
less fit. You'll probably find you'll have a thinner waist. Maybe
havent
lost a lot weight, because its converting to denser muscle.
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Date: 22 Jul 2006 02:00:41
From: Tony S.
Subject: Re: A couple of questions for experienced runners......
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<jack.stewart@tyson.com > wrote in message
news:1153483833.539089.42910@p79g2000cwp.googlegroups.com...
> I'm 5'10" and 250 pounds. Just started a walking/running program 4
> weeks ago to loose weight, get healthier, and because i enjoy it. I'm
> now running for 2 min and then walking for 1 min for 3 miles. Takes me
> a little less than 45 minutes. I've got two questions for those more
> experineced runners out there.
>
> 1. Should I concentrate more on lengthening the time I am running vs.
> walking, or concentrate more on doing it for a longer period of
> time/more miles?
You didn't say how frequently you exercise. Most people end up doing some
version of hard/easy - that is, a harder day followed by an easy day. The
"hard" day can be a longer session or a harder-effort session. In your case,
since you have some foot pain (described below), you might continue your
run/walk on "hard" days, and just walk on "easy" days until your feet get
stronger. Later on, as you improve, you could do more continuous running on
the hard days and more walk breaks on the easy days. I would just say be
creative, but stick to a plan so you can track it.
I've had a similar kind of pain in my foot (it's occurred in both at
different times), and, foot-curl exercises tend to help, as does icing if it
gets bad. It's also a good idea to back off the next day if it's bothering
you too much. You don't want to get injured doing things too fast.
As for creating a schedule that works for you, give yourself time to adapt.
You're doing the right thing using run/walk to begin in my opinion. You
could also do a non-impact exercise such as bike riding on easy days. My
personal schedule this year is something like this:
mon: off
tues: very easy run, shorter distance (sometimes with walk breaks)
wed: easy run, medium distance
thur: moderate run with some speed, medium distance
fri: (same as mon)
sat: (same as wed)
sun: moderate run with some speed and/or hills, medium-long or long
distance
I sometimes substitute bike rides if I feel like it, or if I have too-sore
feet or something. I also bike ride a little almost every day. So for me, as
for most runners who run almost daily, it's some adaptation of the hard-easy
concept. In my case it's very-easy, easy, then moderate, with hard efforts
left for parts of my moderate runs and races.
-Tony
> 2. I have been generally pain free, until I started doing over 2.5
> miles. At about that distance, and quite suddenly upon reaching that
> distance, I get a sharp pain in my right foot toe area. It's pretty
> concentrated in the area where my middle toe meets the ball of the
> foot. It's quite sharp - like a rock is in my shoe almost. If I
> "curl" my toes under it stops hurting, also stops immediately if I take
> my shoes off. I pushed and pulled the toe area this morning after my
> run/walk and couldn't get it to hurt at all. I was fitted at Fleet
> Feet with a pair of Gel Kayano X's that have less than 100 miles on
> them, and otherwise the shoes feel great, no blisters, etc. Any
> suggestions?
>
> Thanks.
> Jack
>
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Date: 22 Jul 2006 09:31:18
From: Frank Boettcher
Subject: Re: A couple of questions for experienced runners......
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On 21 Jul 2006 05:10:33 -0700, jack.stewart@tyson.com wrote:
>I'm 5'10" and 250 pounds. Just started a walking/running program 4
>weeks ago to loose weight, get healthier, and because i enjoy it. I'm
>now running for 2 min and then walking for 1 min for 3 miles. Takes me
>a little less than 45 minutes. I've got two questions for those more
>experineced runners out there.
>
>1. Should I concentrate more on lengthening the time I am running vs.
>walking, or concentrate more on doing it for a longer period of
>time/more miles?
I don't think it matters at this point. I phased out the walking
first when I started but that was because I had a time constraint and
couldn't add time to the process. So I had to get more distance in
the same time to make progress.
Remember, the most important thing is to get a program that you are
comfortable with and will not quit.
>
>2. I have been generally pain free, until I started doing over 2.5
>miles. At about that distance, and quite suddenly upon reaching that
>distance, I get a sharp pain in my right foot toe area. It's pretty
>concentrated in the area where my middle toe meets the ball of the
>foot. It's quite sharp - like a rock is in my shoe almost. If I
>"curl" my toes under it stops hurting, also stops immediately if I take
>my shoes off. I pushed and pulled the toe area this morning after my
>run/walk and couldn't get it to hurt at all. I was fitted at Fleet
>Feet with a pair of Gel Kayano X's that have less than 100 miles on
>them, and otherwise the shoes feel great, no blisters, etc. Any
>suggestions?
>
Could be turf toe or any number of things. Invest in a dr visit.
maybe an x-ray. Invest now in anything that will keep you running and
it will pay back big later on. When you're down to 175 with a RHR in
the low fifties and no major health issues (except occaisonal sore
muscles) you will be glad you did.
Frank
>Thanks.
>Jack
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Date: 22 Jul 2006 13:50:16
From: Donovan Rebbechi
Subject: Re: A couple of questions for experienced runners......
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On 2006-07-21, jack.stewart@tyson.com <jack.stewart@tyson.com > wrote:
> I'm 5'10" and 250 pounds. Just started a walking/running program 4
> weeks ago to loose weight, get healthier, and because i enjoy it. I'm
> now running for 2 min and then walking for 1 min for 3 miles. Takes me
> a little less than 45 minutes. I've got two questions for those more
> experineced runners out there.
>
> 1. Should I concentrate more on lengthening the time I am running vs.
> walking, or concentrate more on doing it for a longer period of
> time/more miles?
I'd say just focus on covering the distance. It doesn't really matter
how you do it. A mile burns about the same amount of calories whether
you walk or run it. Cover more distance and you'll not only burn more
calories (which you need to do in order to drop weight, which will make
it easier for you to run more!), your cardiovascular system will respond
well to fairly low intensity exercise (so your cardio fitness improves even
when taking into account weight loss)
If you overexert yourself trying to run more, that just increases the
risk of injury (you're already kind of vulnerable because you're heavy
for a runner).
> 2. I have been generally pain free, until I started doing over 2.5
> miles. At about that distance, and quite suddenly upon reaching that
> distance, I get a sharp pain in my right foot toe area. It's pretty
> concentrated in the area where my middle toe meets the ball of the
> foot. It's quite sharp - like a rock is in my shoe almost. If I
> "curl" my toes under it stops hurting, also stops immediately if I take
> my shoes off. I pushed and pulled the toe area this morning after my
> run/walk and couldn't get it to hurt at all. I was fitted at Fleet
> Feet with a pair of Gel Kayano X's that have less than 100 miles on
> them, and otherwise the shoes feel great, no blisters, etc. Any
> suggestions?
Push hard down on the bone around where the pain is. Work your way around
it, you're looking for an isolated sensitive spot. If there's a point that
really hurts when you push down on it, you should get it checked out.
I'd say this if anything is a sign that you should increase the amount of
walking.
Cheers,
--
Donovan Rebbechi
http://pegasus.rutgers.edu/~elflord/
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Date: 22 Jul 2006 06:06:24
From: Al Bundy
Subject: Re: A couple of questions for experienced runners......
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jack.stewart@tyson.com wrote:
> I'm 5'10" and 250 pounds. Just started a walking/running program 4
> weeks ago to loose weight, get healthier, and because i enjoy it. I'm
> now running for 2 min and then walking for 1 min for 3 miles. Takes me
> a little less than 45 minutes. I've got two questions for those more
> experineced runners out there.
>
> 1. Should I concentrate more on lengthening the time I am running vs.
> walking, or concentrate more on doing it for a longer period of
> time/more miles?
>
> 2. I have been generally pain free, until I started doing over 2.5
> miles. At about that distance, and quite suddenly upon reaching that
> distance, I get a sharp pain in my right foot toe area. It's pretty
> concentrated in the area where my middle toe meets the ball of the
> foot. It's quite sharp - like a rock is in my shoe almost. If I
> "curl" my toes under it stops hurting, also stops immediately if I take
> my shoes off. I pushed and pulled the toe area this morning after my
> run/walk and couldn't get it to hurt at all. I was fitted at Fleet
> Feet with a pair of Gel Kayano X's that have less than 100 miles on
> them, and otherwise the shoes feel great, no blisters, etc. Any
> suggestions?
>
> Thanks.
> Jack
I suggest you concentrate on walking for an hour or so and get up to a
fast pace. You will burn about the same energy and avoid injuries. When
the weight comes down or you are almost catching slow runners, then
switch to a jogging program. It's just my opinion, but switching from
walking to running causes me problems.
If you have "hot spots" in a given shoe, you can cut the shoe to
relieve the pain from pressure of the shoe. You need to be careful how
you do it so you do not ruin good shoes. I have saved many shoes this
way.
Another opinion I hold is that diet is far more important than exercise
in a weight loss program.
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Date: 23 Jul 2006 15:55:45
From: bluezfolk
Subject: Re: A couple of questions for experienced runners......
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jack.stewart@tyson.com wrote:
> I'm 5'10" and 250 pounds. Just started a walking/running program 4
> weeks ago to loose weight, get healthier, and because i enjoy it. I'm
> now running for 2 min and then walking for 1 min for 3 miles. Takes me
> a little less than 45 minutes. I've got two questions for those more
> experineced runners out there.
>
> 1. Should I concentrate more on lengthening the time I am running vs.
> walking, or concentrate more on doing it for a longer period of
> time/more miles?
>
> 2. I have been generally pain free, until I started doing over 2.5
> miles. At about that distance, and quite suddenly upon reaching that
> distance, I get a sharp pain in my right foot toe area. It's pretty
> concentrated in the area where my middle toe meets the ball of the
> foot. It's quite sharp - like a rock is in my shoe almost. If I
> "curl" my toes under it stops hurting, also stops immediately if I take
> my shoes off. I pushed and pulled the toe area this morning after my
> run/walk and couldn't get it to hurt at all. I was fitted at Fleet
> Feet with a pair of Gel Kayano X's that have less than 100 miles on
> them, and otherwise the shoes feel great, no blisters, etc. Any
> suggestions?
>
> Thanks.
> Jack
I forgot to mention in my last post. Its a good idea to find some sort
of activity to do on your off days, like swimming, walking, biking,
weight training, yoga etc.
Eric
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Date: 23 Jul 2006 15:53:35
From: bluezfolk
Subject: Re: A couple of questions for experienced runners......
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jack.stewart@tyson.com wrote:
> I'm 5'10" and 250 pounds. Just started a walking/running program 4
> weeks ago to loose weight, get healthier, and because i enjoy it. I'm
> now running for 2 min and then walking for 1 min for 3 miles. Takes me
> a little less than 45 minutes. I've got two questions for those more
> experineced runners out there.
>
> 1. Should I concentrate more on lengthening the time I am running vs.
> walking, or concentrate more on doing it for a longer period of
> time/more miles?
>
> 2. I have been generally pain free, until I started doing over 2.5
> miles. At about that distance, and quite suddenly upon reaching that
> distance, I get a sharp pain in my right foot toe area. It's pretty
> concentrated in the area where my middle toe meets the ball of the
> foot. It's quite sharp - like a rock is in my shoe almost. If I
> "curl" my toes under it stops hurting, also stops immediately if I take
> my shoes off. I pushed and pulled the toe area this morning after my
> run/walk and couldn't get it to hurt at all. I was fitted at Fleet
> Feet with a pair of Gel Kayano X's that have less than 100 miles on
> them, and otherwise the shoes feel great, no blisters, etc. Any
> suggestions?
>
> Thanks.
> Jack
Don't worry about speed or distance, continue your walk-run
progress until you can slowly jog 20-30 minutes 3 times a week. When
you get to that level slowly add to one of your runs to get it to about
45 minutes. Remember running should be a lifelong activity, if you try
to do to much to fast you'll give it up altogether. LET IT BE FUN NOT
WORK.
Eric
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Date: 24 Jul 2006 09:09:43
From: JamesG
Subject: Re: A couple of questions for experienced runners......
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Jack,
Carrying more weight can be difficult when running. I have added 30
pounds from lifting weights and now that I weigh 200 pounds it is
definitely a challenge to be as swift as I used to be. I guess I am
more built for running over people than running past people now. I
have also had more foot pain from running since I moved up to the
Clydesdale division. I ran a half-marathon last winter and some 10k
races this spring. My advice on running for a heavier person would be
that it is more important to get some days off from running. These off
days could be used to walk.
I would recommend that you increase your distance and walk briskly.
At 250 pounds you are putting a lot of pressure on your feet when you
run and until you have lost some of the weight I feel like you would be
better served by walking faster and faster. If you want to jog a
little then it's up to you, but it is most important that you stay
healthy and stick with the program. Walking is a good fitness
activity.
Good luck and congratulations on starting your fitness program!
James
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