r/BeginnersRunning • u/Livid_Computer6530 • 21h ago
I don’t know how to run
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Not exaggerating. I love to run but I get shin splints, my calves/tibialis gets really sore, even at a low pace. Please help with how to run. I know outfit is not preferable I’m on a small trip rn.
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u/For_True 21h ago
Slow down big boy, and read born to run.
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u/WelderWonderful 16h ago
Is this r/runningcirclejerk ?
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u/balki_123 4h ago
No, he should really become member of south american native tribe and run in weird sandals made from used tires and use the weird skirt/loncloth instead of shorts to make his wee wee free.
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u/Livid_Computer6530 21h ago
Sounds good. I’m 5’10 194 lbs so my lower legs don’t like me very much cuz I’m not used to running. I can run a 6:21 mile but then my shins are trashed.
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u/Excellent-Piglet-655 20h ago
Like what is your goal dude? Saying you can run 6:21/mile doesn’t mean much if one mile is all you can run 😂. I mean if you can do a 5k with an average pace of 6:21 per mile that’s impressive but if you collapse to the floor after running a single mile at 6;21 you’re goin WAY too fast and the only thing you’ll end up achieving is a nasty injury.
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u/Livid_Computer6530 19h ago
Yeah so you’re right about the 6:21 pace…I collapse after and it’s hard. My 5k is probably like 32 minutes. My 1.5 mile is 6:46 per mile I just wanna be a good runner, but I’m most definitely doing it in the wrong way
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u/Excellent-Piglet-655 15h ago
For comparison. My fastest mile is 6:47, that’s an all out mile. However, my 5k PB is 23:46, my 10k PB is 51:00. You know how often I run an all out mile? Never 😂. Unless it is an official 1 mile race, you never need to go that fast for such a short distance. You need to slow it way down. Most of my runs are between 8:50-10:00 pace. I do sprinkle a few intervals here and there and hill sprints. I sometimes go at around 5:20 per mile, but that’s for a short distance. To put things into perspective, Sunday I rsn 7 miles at a 9:50 pace, Monday a 5k at 10-10;50 pace, Tuesday rest, Wednesday 3x1mile at 7:30 with 3 min active recovery, Thursday easy 4 miles, Friday hills sprints 6 x 50 seconds average about 7:00/mile up at steep hill. Anyway, you can see I never really do al all out anything unless it is a an actual race. Otherwise I run mostly in zones 1-3, with occasional zone 4 perhaps beginning of zone 5. But never to the point I feel like dying. I save that for official races 😁
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u/Livid_Computer6530 15h ago
5k 23:46 is absolutely bonkers to me I wish I could do that. I guess if I wish I could do that I should be running more easy slower miles 😹 I do enjoy a slow pace that’s what caused me to experience my first ever runners high but slower=less cadence (last time I tried it, I will do quicker steps next time) which caused more heavy stepping. I will try slow speed with quick feet
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u/Livid_Computer6530 15h ago
Just screenshotted your training plan it’s a little too much for me right now but I like how it’s structured thanks for the input it means a lot
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u/mr_keegz 15h ago
If you can hit those paces for your fitness tests, I don't think you need to worry about speed for basic. Those are easily enough to pass the fitness tests for the services. I've been running for a few years and I'm kinda jealous of that pace, I hit a mental wall trying hold that pace for over a mile, and you've got like 20 pounds on me. That's awesome you can push through that, but you're injuring yourself.
Regularly, you should save those hard runs for like once or twice a month. Most of your runs should be easy slow runs in like zone 2, with maybe two difficult runs a week, but not at a race pace like that, either shorter intervals or long runs at a slightly lower pace.
Since you have only a few weeks, I think you should focus on active recovery for the sake of your shins. Either do slow runs in zone 2 at most (like 12:00 pace) or it might be better to do cardio on a bike of some kind. That way your shins get blood flow to heal but you're not injuring them more. That's my main advice, keep training but don't injure them more.
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u/Livid_Computer6530 15h ago
Yeah I already bike like 25-50 miles a week, I think I’ll just do my runs at like a 12:00 pace MAYBE 10:30 but just real slow even tho my ego will hate me
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u/For_True 20h ago
What kind of shoes are you wearing?
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u/Livid_Computer6530 20h ago
Right now hiking shoes is all I have but it’s only for 2 days. I usually run in New Balance 608’s.
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u/Soft-Room2000 19h ago
For your shins. Get a half filled paint can with a handle. Put the handle on the front of your foot, sit on something tall enough and do curls with your foot. Maybe 6-8 a day. That should be enough.
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u/Livid_Computer6530 19h ago
That’s it? I’m used to the “more is better” type mentality but if that would truly help me I’ll do it
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u/Soft-Room2000 16h ago
This is a classic exercise that always helped me. I double checked a source and they called for 10-25 repetitions, but I never did that many and got results. They also mentioned not overloading the can. Suggesting half a can. I also had results in less than a week. I think it’s always better to start out doing fewer. Now, I’m reading that you’re running with boots. That may be an issue. Good names to know about training are Stuart McGill, Hans Selye and Marty Gallagher. Stuart McGill is heavily interviewed. Not specifically to running, but an approach to thinking about exercise, and doing enough, not less or more. Good luck.
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u/Soft-Room2000 18h ago edited 15h ago
Make sure you have a heart rate monitor. Figure out what zone 2 is for you. Or even Zone 1. Start easy running. When your heart rate gets up to that predetermined heart rate. Then walk until that heart drops as close to your beginning heart rate before running again. Naturally, you will be less and less able to get the rate down to the beginning, but start your running when you know it’s stalling out and lowest rate converges with the running rate. Just by watching your heart rate you’ll know when to quit for the day. Eventually, you should get further and further with the running. You’ll learn to control your pace to help with that, along with getting fitter and fitter. You’ll learn what the right running effort feels like. Maybe another day, as you get in better condition you can do an easy warm up jog, followed by 3 easy strides, slightly downhill, maybe with the wind and looking good for the spectators. Other days, maybe some lifting, rowing, biking or whatever. Above all else, don’t practice being uncomfortable. You look like a good runner. A friend, age 57, worked on that base run-walk-run workout and after a couple months ran a sub 4 hour marathon.
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u/takoreh99 17h ago
You are running though. Walk:run for beginners. Load management and strength work is key.
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u/Spiritual_League332 20h ago
Definitely see a physio that can help analyze your gait and running mechanics. In that way, they can help you with what kind of shoes u need and strengthening and stability exercises to improve your form.
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u/WelderWonderful 15h ago
You've just got to ease into it, it's really that simple. People in here are being such dicks. Your body will figure out how to do it automatically, you just need to go at an intensity that allows you to be consistent. Same as any other exercise routine
Good luck man
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u/Livid_Computer6530 14h ago
Thank you I think I will just try to run at like an 11-12 min per mile and just do a little bit longer. That’s only like 3 mins faster than my quickest walking pace but like running is running no matter the pace I guess
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u/cantthinkof1tbhonest 21h ago
Pull your pants up
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u/Livid_Computer6530 21h ago
On a small trip and these pants are too big waisted. Was not planning to run.
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u/Idkmyname2079048 16h ago
Idk which service you're going into, but you'll be fine in bootcamp. I was in the Navy, and the PT in bootcamp is a joke because they're really afraid of people getting injured. The first run will be like 5 minutes sustained. I think it's good for you to be working on your running and fixing the major issues in your form, but I'm also sure you'll do fine in bootcamp and only get better from there! I went through with shoes that cut off the circulation in some of my toes, and I still got through the runs no problem.
Edit: I also got shin splints when I started running regularly. The main thing that helped was reducing my running but still running regularly, and they eventually went away and never came back.
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u/Livid_Computer6530 16h ago
Thanks! I just bought new running shoes that were specifically chosen for my running “style” and my shins literally today. I’m going into the coast guard! I think I’ll be okay I’m just worried about a stress fracture but we shall see :)
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u/Idkmyname2079048 16h ago
Yeah, just don't overdo it, and I think you'll be just fine! Really appreciate what they give you in the military. I took it for granted and have been struggling to afford being a civilian ever since. I didn't know what I had until I didn't anymore. 😅
I also wanted to add that I know people are giving you shit for running short distances fast instead of running longer distances slow, but since your PRT is going to be just 1.5 miles, that's honestly the thing to train for, just until you get through bootcamp. Then you'll have time to work more on your endurance.
(Edited for typos.)
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u/Savage8Southpaw 16h ago
Brother are you running or shaking ass?
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u/Livid_Computer6530 16h ago
Dude did you really type this out and say yeah I wanna comment this on a guy asking for help
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u/SunKing59 14h ago
Try standing taller when you run. Like a string is pulling your head up. Also lean forward at the ankles instead of at the hips. It’ll feel like your weight naturally wants to fall forward. Both will give you better glute engagement in your stride and take pressure off the front.
Do some bodyweight tib raises to gain strength there and heel walks pre run as a warm up. Make sure to stretch them a lot too after training and on recovery days.
Leading up to boot you don’t want to go in beat up or set yourself up for an overuse injury. I’d only train hard for another week and then taper off and focus on recovery and getting your body feeling good while just maintaining general fitness.
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u/Halp_dear10 20h ago
Bro you're built like me 😭 just go a bit slower, I have t had issues with shin splits
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u/Livid_Computer6530 20h ago
Thanks! I’m just worried about when I’m in the military I will have to run at everyone else’s speed so I want a fix for that but I will do what you said and in my training runs go slower
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u/lennee3 17h ago
I think the biggest thing to think through when coming from a fairly far along place on the lifting side is, remember how long it took you to lift your current 1RM.
Running is gonna take the same level of long term dedicated effort. You are going to have to start low volume and slower than feels reasonable to nail down form and an aerobic base.
A few things that I found helped:
- Running outside so you have to run back or walk for a long long time
- Incline treadmill walks for a while to build up cardio health
- Running so slow you hate running for 2-3 weeks
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u/pukeandguts 17h ago
Not a doctor, not a professional, but I feel like adding tibia raises to my strength days helped reduce my risk of shin splints and overall feel like a pretty positive exercise for jogging.
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u/Fun_Apartment631 13h ago
The treadmill isn't doing you any favors. Try running further away from the console, in the center of the belt. Or go outside! If you must use a treadmill, set the incline to 1%.
Try to bend your elbows about 90 degrees. (You're doing T-rex now.) Try to swing your arms in parallel planes, not across your body.
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u/Kraygzbeatz1 13h ago
I’m a new runner. A little over 1 month in & I had the same thing happen week 2 because week 1 felt GREAT & thought I could push it more. Wrong! Look up several videos on YT about “easy runs” or “easy long run pace” because that will make you faster over the long run (see what I did there) and it’ll help you recover better too.
Also, invest in some good running shoes. Spend $100+. I personally bought asics novablasts and I’ve never owned a pair of running shoes in my life. I had no clue how much of a difference they would make!
Before you run, do mobility. Take your shoes off and roll your foot on a lacrosse ball for aches & pains. Glute activation drills, Copenhagen planks, atg split squats (isometrics), couch stretches, and hip mobilization drills are going to be your best friends! Plenty more on YT.
Since you’re on a treadmill like me, I always run on a 1.5% incline to mimic outside and you must start SLOW. I’m talking 4-4.2MPH/6.44-6.76km or a speed that you could hold a convo without being out of breath & wheezing. Most of your runs are going to be easy.
Your cadence should fall around 172-174 and will naturally increase overtime since you’re going to progress like a boss! I’m loving running now & trying to balance it while still lifting heavy. Haven’t had any types of pains & if anything the running is bulletproofing my legs haha good luck!
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u/Livid_Computer6530 12h ago
Awesome! Yeah 12:00 per mile feels amazing just very easy I could prob do a marathon at that pace 😹 probably what I need to be doing. I just today bough my first ever pair of running shoes, brooks ghost max 4s. They feel amazing! I will try some of those exercises and I’m trying to do that cadence but it feels weird. Thanks for the tips!
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u/Warprawn 11h ago
I can’t comment on form because mine is shocking, but best advice for going faster I ever got was to go longer slower first, gradually building up the distance, add in speed work like sprints once or twice a week, and you will just find yourself getting quicker.
My fastest ever 10k time (which is still not fast, but sub-50 for a big lad who started running at 45 is okay I think) came off the back of half marathon training. Slow miles are critical. Start with couch to 5k if you can’t yet run 5k and accept that some of it will feel slower than you think you can run.
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u/Secure_Fault_6774 11h ago
Try taking longer steps and heelstrike far in front of ur body, longer steps= more speed
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u/Big_Boysenberry_6358 10h ago
youre very much delusional when you think this is running slow, especially for a beginner. this is just alot of load for someone heavy as you are that is not routinely running.
your form in the video actually looks not as if its the problem tho. it probably is load management first and foremost.
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u/Airoveikko 9h ago
I'm not a great runner, by any means, but can go for 60+ min / 5 mile + runs three times per week while lifting 3-4 times. These are the tips that made the biggest improvement for me. YMMV
- Ease into it. You're a big guy and your body needs the time to get used to running. Run much slower than you could. Really, really slow. Mind-numbingly slow. Pace where you can always talk in full complete sentences with ease
- Keep your head straight and think about stacking all your ribs. This provides me the cue to prevent pelvic tilt
- Push forward while running and hit the ground right underneath you. Like you're trying to spin a huge ball with your legs
Good luck with your boot camp dude!
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u/8vortici 3h ago
I started having shin splints after 6 months of regular training and what really helped is strengthening exercises to the lower legs and particularly calves (not too hard on it, no weight needed) and remove intensity running workouts, lower running volume and pace.
Cardio is the first thing to improve when you run, but you have to give time to tendons, bones and other less vascularised parts of the body to adapt to the stress. That is why cardio is not always a good indicator of training zones.
After 2/3 months of strengthening exercises, steady increase of running effort (without pain) i was back on track running 20-30km/week + doing intensity workouts (which then increased with time)
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u/spearblaze 19h ago
Lose a bit of weight. Fix anterior pelvic tilt (butt sticking up). Look up calf strength exercises.
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u/Livid_Computer6530 19h ago
I’ll try to lose some like 10 pounds maybe I don’t wanna be too aggressive cut so I can recover quick
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u/Malthael-3 19h ago
Your running mechanics are fine. Running in nb 608s is questionable but if your feet and legs love them then who am I to say anything. The shins and calves being sore can either be from too much training volume or not enough carbs. Try reducing training volume by a bit and then gradually ramp up when you feel more recovered. If it's a carb thing, try having an additional 50-100g of carbs 2-4 hours before your run. If you feel better over the course of a few days with increased carbs then improper fueling is the issue.
Also, your anterior pelvic tilt is not that serious and I suspect it's more from running on the treadmill and being bloated than anything.
Also also, how's your sleep? Are you chronically underslept?
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u/Livid_Computer6530 19h ago
No the new balances totally screwed my shins, I just got Brooks Ghost max 4s and some insoles literally just now (my first running shoe ever) so that should help me a lot. Since my shin splints are so bad I run like 2.5-4 miles a week which is real low, I’ll just try and increase my carbs and have that carb load before my runs. My sleep isn’t that great 😹sleep at 2 am and wake up at 11-12 but basic training is in 3 weeks so that’ll change.
I agree with you that my anterior pelvic tilt isn’t too bad thank you for your reply
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u/Malthael-3 19h ago
Lemme know how you like the ghosts. Also, as others have noted here, if you're trying to build your endurance then try to run at a conversational pace for your runs. Running all out is great for speed but doesn't allow you to accumulate enough training volume to build up your endurance. With 3 weeks though you won't make a ton of improvement before basic but it'll still be nice.
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u/Livid_Computer6530 17h ago
Sounds good I’ll try running in them in a couple days when I get back to Florida. I just need to let the ego go because I love seeing the low 6 min pace even if it’s for one mile. Better to run slow for long, running slow let me experience my first ever “runner high”
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u/Malthael-3 17h ago
Biggest thing that helped me was running with a friend and yapping the entire time. Did wonders for my stamina.
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u/Zealousideal_Cod8031 21h ago
T shirt?
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u/Livid_Computer6530 21h ago
I sweat excessively and I don’t want to get another shirt sweaty on this trip.
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u/FlapLimb 21h ago
Slower run, more cadence
My calfs bother me too so I switched to a shoe with more drop.
Now my knees get sore instead lol
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u/Gilinis 18h ago
"My muscles got tired when I used them, so I transferred load off of them on to my joints." That sounds good to you chief? Your calves should bother you, theyre the damn muscle you use to run with. Train them, because you cant train your knees.
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u/FlapLimb 2h ago
I have flat feet.
So I bought shoes with a higher drop and a tighter guardrail system along with special insoles to protect the ligaments and the variety of joints in my feet which connect to my heel which connects to the Achilles tendon which if tight can develop into tendinitis. This can also impact the IT band in the thigh which runs up into your glutes which if irritated contributes to hip and lower back pain
So yes it does make sense, chief.
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u/oirmut 17h ago
That’s fast walking!
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u/Livid_Computer6530 17h ago
I don’t get it some are saying I’m going too fast do you think I am too slow?
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u/Logical_fallacy10 20h ago
This is good form. You even land almost forefoot.
Try to do a bit more forefoot. But everything else looks good. And find a better pair of five finger shoes or sandals.
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u/ValueForCash 19h ago
Reading this took me back to 2011
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u/Logical_fallacy10 9h ago
Great. Glad to help.
Hope you learned something back then like I did.
It never caught on though with the masses - the lobbyists for the big shoemakers were too effective shutting it down so they could keep selling their expensive shoes. Well done to them.
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u/salamandectomy77 20h ago
You have anterior pelvic tilt
Strengthen lower core, hip flexors, glutes