I am a 53-year-old, overweight female who has never been a runner. I am four weeks into training for a 5K, using the Couch to 5K program. I developed shin splints and have been to a sports podiatrist who is treating them and fitting me with custom orthotics. I take every other day off (sometimes it ends up being two days) and, if the weather doesn’t allow a run, I jump on my spin bike and do the equivalent of the program, on the bike. So, I feel that I am doing all the right things to make sure I continue this program safely, build endurance, and am successful.
The one thing I can’t get past is feeling like I’m running through sludge. It’s as if I can’t pick my feet up to get a stride. My gait is awkward, clunky and I can’t correct it.
Susan S. Paul, MS?
-Caryn
Dear Caryn-
Congratulations to you for taking up running! You are only four weeks into training, so it is no surprise that your legs feel like sludge. You are really in the toughest part of the training process right now. I say it's the toughest part, because you have been exercising long enough that you are experiencing fatigue, hence the heavy legs, and yet you have not been exercising long enough to gain the benefits. So, hang in there! Please don't get discouraged, take comfort in the fact that what you are experiencing is absolutely normal and all part of the transformation process.
In general, it takes about six to eight weeks for the body to adapt to training under the very best of circumstances. Then, factor in our own particular set of circumstances, like age, work, sleep, diet, family responsibilities, and other stresses and it adds to that time frame. Science tells us that age and other stresses slow down the adaptation process and recovery, so the fitness process will take longer. Think slow and steady, much like the Tortoise and the Hare. Remember, the tortoise won the race, so be patient. Be as consistent with your training as you can and it will pay off in the long run.
Also, you are being fitted with custom-made orthotics and once you adapt to running in them, they should help how your legs feel. Right now the muscles in your legs and feet are working overtime to compensate for the lack of support. Your orthotics will support your foot and reduce the workload on your legs, which should help your legs feel better.
Exercising every other day is a good plan for beginners because it builds in recovery time. However, you stated this sometimes turns into two days, and then maybe even another day or two before you run again. Three or four days off between runs is too long of a break at this point in time. Try to find a way to run 3 or 4 days a week consistently. Then, once or twice a week, on your off days from running, you can do cross-training on your spin bike. Keep the tension or the resistance on the bike light. Focus on keeping your leg turnover rate high, rather than pushing a heavy load.
If you wish to work on your running form, try incorporating some running drills into your workouts. Warm up first with 10-15 minutes of easy running. Once you are warm, try doing these drills: high knees, butt kicks, and leg turnovers.
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Susan Paul has coached more than 2,000 runners and is an exercise physiologist and program director for the Orlando Track Shack Foundation. For more information, visit www.trackshack.com.
