Need Help - Triathlon Week

abletms · 08-22-2006, 08:39 PM

I have lost 190 pounds in the last 20 months. I had Bariatic Surgery 12/04 due to health problems. I have tried to get into running, however find that I have problems cramping up and suffer from joint pain. My doctor recommended that I go to a web site that deals with sports and ask the members what plans they used to start running...ect
Someone suggested "Coach potato to 5K in 13 weeks" Any suggestions or Ideas? My doctor says that I need to start slowly and work up...however in this tiny town, I can get no help or ideas

HELP

Tom & Nicky · 08-23-2006, 12:41 AM

Hi
If you have not run before, I would start of with brisk walks 3 times a week then jogging for 1 mile then walking for 1 mile. As your body adapts you can then increase your mileage when jogging. I would recommend a good omega3 supplement for your joints.If you want any help contact us at [Only registered and activated users can see links. ].

hmullett · 08-23-2006, 05:52 AM

abletms,
Congratulations on starting a running plan! As Tom and Nicky said previously, just start by walking. Fast walking and short jogs. Then, the you start to incorporate longere jogs and shorter fast walking. Pretty soon, you'll only be jogging. Do you have a Heart Rate Monitor? (Scott, that one was for you!) One of the best ways to improve is to know the science of your body. Also, if your dealing with joint pain, try icing them after exercise and taking glucosamine. Good luck and let us know if you need anything!

Heather

hez78 · 08-23-2006, 08:02 AM

I commend your new commitment to fitness! I started just this year after 27 years of holding down a couch. I agree with previous posts, you need to start by walking. You need to realize that walking can be a very aerobic excersise - In fact after about 3 mph. walking burns more calories per hour than running. If you haven't already go to a running store (not a chain store) and get fitted for running/walking shoes. I can tell you that I did not run for at leist the first two months. Also, remember the 10% rule - don't increase your mileage from the previous week by more than 10% - otherwise you're just asking for an injury. A heart rate monitor would be good, but if finances don't allow, learn to take your pulse on your wrist. Find your resting heart rate (first thing in the A.M. before you roll out of bed). Use this along with your age and gender to find out what your target HR is. The formula is ((220-age)*.6)+RHR for your low and ((220-age)*.8)+RHR for your top HR. Keep up the good work. Also, I would suggest don't weigh yourself for the first month - that's a good way to get discouraged.woohoo

sfricks · 08-23-2006, 08:23 AM

All great advise. If you can find hills, use them. The two major considerations are:

1) preventing over use (aka repetitive use) injuries, thus starting with shorter distances at moderate to higher intensities. Ergo the recommendation on hills. You don't necessarily need to run or even jog up them. Again, if you have hills available in your area, begin by power walking up then an E_A_S_Y walk down. DO NOT TRY TO RUN DOWN HILLS FOR A LONG TIME. This is really hard on your joints. Repeat the ups & downs until your legs begin to burn and stiffen. The next day walk or walk/jog the flats easy to allow for recoovery. Recover so you can go hard again the following day. As you gain fitness, you can add distance. - Back to RUIs... They are caused by using a joint or muscle group before it/they have time to strengthen. To prevent RUIs, never increase your distance walk, run or jog by more than 1 mile per week.

2) strengthening your CV (cardio vascular) system. You probably already have the muscle mass but if your heart can't fuel it, you'll be dying within minutes. The ONLY way to strengthen your heart is to stress your heart. Doing hills with intensity WILL stress your heart. You'll be astounded how quickly you improve with a good CV routine. As Heather (aka Iron Mom or IM) has suggested, a heart rate monitor is like a tachometer for your car. It just lets you know how your engine is doing. There are CV routines you can do without a HRM but if you have one, you do not have to stop to manually take your HR. Remember, more intensity means more gain but intensity doesn't necessarily mean pounding your body. Perhaps consider cycling if you haven't already. PLEASE make sure your doctor clears you for intense CV excercise.

I don't want to beat the hill thing to death but the final benefit is significantly reduced pounding on the leg joints which is certainly exacerbating your joint pain.

Congratulations on your weight loss. It takes a ton of charactor to pursue such an undertaking. I commend you.

One more piece of advise, hydrate. DOn't flood yourself but if you're going to excercise, you'll need to regulate your water loss via sweat.

Paruse this site for a LOT of great advise. I learn something new almost every day from my friends here. Days that I don't learn, I get cyber hugs and encouragement. Good luck!

Spike10 · 08-23-2006, 03:06 PM

One final thing from my side of town, stretching before and after is how I get the soreness out of my joints, just a little dab of Tiger Balm and some Ibuprofin does wonders as well.
Keep up the good work.
Spike.

jwier92 · 08-24-2006, 09:01 AM

Very good suggestion on the stretching. It might seem like a waste of time, but is very needed. Also on the walking, try to get in two short (20-30 minutes) a day and after a month or so allow yourself to run a set small interval. Worked for me. Remember you body will adapt if you give it time.