I need some tips on running.....?

Question

I just started running for exercise but have a few problems. Exercise is not new to me, as I have been working out for a long time and was a serious dancer for almost 18 years of my life. I no longer dance, but am trying to stay in shape. Here are the problems I am having when running....If you can help me out with any tips or advice, that would be great.


1. I get a horrible cramp in my side shortly after I start running

2. The next day, I have shin splints. I have good running sneakers, so I dont think its that. But I do have flat feet.

3. Im not sure if my form and breathing is good or not.

Answer 1

you have to build up slowly...walk first, then gradually increase speed and duration of your run.it's can be terrible in the beginning but after a while the cramping and splints will stop.

Answer 2

You need to start your running exercise regime very carefully and play it smart. Otherwise you can do serious and long term damage to yourself physically.

Start off your running for no more than thirty minutes at a time, build this up slowly and ideally get yourself to about ninety minutes. Being a dancer for so long, you already have the endurance and strength to make this happen.

The shin splints may come down to the type of surface you are running on as the impact on this can have an affect on your legs. Ideally you want a running track or treadmill but if you are using the pavement, you need running shoes that will give you additional protection and provide the leeway to absorb the pounding.

We all have our own unique running style so as long as you are moving your arms to get your cardio up, you are fine. Your breathing is obviously very important. Ideally you need to be able to talk when running but not necessarily hold a full conversation.

Also important to do ten to fifteen minutes of stretching before you start any exercise on any given day.

Hope this helps you, good luck and may you enjoy.

Answer 3

Hey girl! You sound just like me! I was a dancer forever and went to college to dance. I've always had shin splints and whenever I run, I get cramps in my side!

Shin splints are common in runners. You can help prevent shin splints by stretching your calves, wearing proper footwear/adding shoe inserts if needed, and use ice if you are in pain.

I haven't found a cure for cramps in my side though. I usually take a break and have a sip of water and do another exercise then get back to running or the eliptical machine.

Good luck and feel better!!

Answer 4

The answers to 1. and 2. are the same: you need to stretch more thoroughly. A side-bend type stretch will help the cramping, really focus on a full inhale while you stretch. Stretch the shins with lunges and ankle rotations. Cramping and soreness is also the result of dehydration. Make sure you drink plenty of water all the time, not just before/after running. People usually underestimate the amount of water they need.

For 3. its best to have someone who is knowledgeable watch you run. Ideally, you should be very relaxed in the upper body. A tip my track coach gave me is "hold your forefinger/thumb together as lightly as if you were holding a potato chip without breaking it"...that's always helped me.

Answer 5

If you have shin splints you should not be running. I doubt its shin splints.

Try running on softer ground, grass or sand if you are near a beach. Try interval training ie run really fast for 30 metres then slow for 100 etc and alternate inclin/decline again if on a beach run up and down sand dunes.

If you need to give your legs rest but still want to exercise then go to local swimming pool and try and run fast waist deep in water.

Then jog on the spot in water as fast as you can manage. Do not eat a least 4 hours before running it appears you are maybe overdoing it a wee bit.

As for breathing to increase the size of your lungs the best thing to do is inhale and hold your breath as long as you can then when you reach bursting point exhale very slowly and do this over.

Also as you breath in raise your two arms above your head to expand the capacity of your lungs slightly. combine that with breath holding and you should be able to do more.

Please remember rest and recovery are just as important as doing the hard stuff.

All the best

Answer 6

Try riding a bike-stationary or whatever. See if you get that cramping pain again--you might even wanna go to webmd dot com and see if you can diagnose it. Running on hard surfaces and not having the bone structure to support the weight will cause shin splints. Real btch aren't they? Try the treadmill. Go back outside once you've regained some fitness. As long as your breathing it is a good thing!!

Answer 7

I had horrible shin splints also. Here are some ideas: buy inserts to your shoes, do NOT run DOWNhill, strengthen your thigh and butt muscles so they take some of the strain off your lower leg, stretch the back calf like crazy. You have started too quickly probably. A good beginning run regimine is called "Couch to 5K". Google it.

Answer 8

Make sure you stretch properly for at least 10 minutes both before and after you run. Get a good breathing rhythm going and keep it the same. If you just started running it will probably take a couple of weeks for your body to get used to it and to get the kinks out.

Answer 9

Make sure u stretch properly and do it for about a whole minute, then when running make sure the sneakers you are wearing are comfortable. If the split continues consult your doctor. And make sure u are breathing through your mouth when running and u r taking deep breaths.

Answer 10

Hey I have kind of the same problem to.My
problem is that I have asthma.This are some of the problems.......what I do is I stop catch my breath hold my side where it is painful and start walking or jogging,but you should ask your doctor if it is a serious problem.I figured that i had asthma 1year ago.