Install Steam
login
|
language
简体中文 (Simplified Chinese)
繁體中文 (Traditional Chinese)
日本語 (Japanese)
한국어 (Korean)
ไทย (Thai)
Български (Bulgarian)
Čeština (Czech)
Dansk (Danish)
Deutsch (German)
Español - España (Spanish - Spain)
Español - Latinoamérica (Spanish - Latin America)
Ελληνικά (Greek)
Français (French)
Italiano (Italian)
Bahasa Indonesia (Indonesian)
Magyar (Hungarian)
Nederlands (Dutch)
Norsk (Norwegian)
Polski (Polish)
Português (Portuguese - Portugal)
Português - Brasil (Portuguese - Brazil)
Română (Romanian)
Русский (Russian)
Suomi (Finnish)
Svenska (Swedish)
Türkçe (Turkish)
Tiếng Việt (Vietnamese)
Українська (Ukrainian)
Report a translation problem
The author of this topic has marked a post as the answer to their question.
Discussions Rules and Guidelines
75 
Report this post
If you are restarting then you need to start from scratch with short distances and slow pace despite being able to run faster and longer in the past. It just means your body isn't as conditioned as it used to be however due to muscle memory amongst other things, you will probably pick it up easier than a non-runner.
The other part reason for leg pain is simply due to lack of warm ups and warm downs. You can also build leg muscles with certain exercises to condition your body to run better.
All the best and always cool to see other sporty Steamers!
You basically need to learn how to pace, and need to get your muscles and fitness up to scratch too.
What you should do is start off by doing a small circuit (like running round the block). When you start getting knackered and muscles start to hurt, then that's when you are running out of energy and should stop. As you're running round the block you will be close to home and can easily stop. Note how much you ran, and repeat that either next day or the day after. After that start increasing slightly and every time you increase, leave a day to recover in between (at least).
That will get you fitness up.
Once you get above a mile or two, you can then concentrate on getting pace going and stamina. Pace is the thing to get right immediately as it's dead easy to want to push ahead and you can inadvertently just speed up and brun yourself out quickly. The key is to find a nice rhythm that is slightly slower, but you can keep up so you keep energy in reserve.
When I ran I could do a couple of hundred meters flat out easily enough but not much more than that. But I could run cross country for miles and miles, simply because I got the pacing right.
Stamina will improve along with all this so when you get confident enough of your capabilities, you can try running off in one direction and not turnjing round until you've reached a certain distance. That gives you the impetus to pace yourself properly. If you can also get a partner to run with who does the same, even better as pacing with a partner is a great way to pick this up.
Of course, one last thing that you should not overlook is diet too. If you eat crap, or are overweight then this is going to need to be addressed really before you can do any of this properly.
Also your legs will hurt if you aren't used to it, that's normal. Just be careful to begin with before your body is used to jogging so you reduce the risk of injury.
You've inspired me.
In 2020, I ran. I went from doing a 1 mile walk/run at at 12-14 minute pace, to doing a 5 mile run at a 9 minute pace. I lost 60 pounds. I felt fantastic.
Winter set in. It got cold. It got dark earlier. I stopped running.
In 2021, I did not run. I gained back all the weight I had lost and then some.
It's 2022. I'm fat and tired. The wind is howling and icy rain is starting to come down. In about an hour and a half is sun-up, and I'm going to lace up and hit the road. I'll start with that slow 1 mile walk/run, like I did last time.
This is extremely poor advice for a beginner. They need to slowly ramp up so that their muscles, bones and tendons have time to adapt to the increased activity and structural stress. Adding extra weight right from the beginning would increase the chance of stress fractures, which is already elevated due to the increased activity.
Do start and be consistent
If you want a workout that's low impact and won't ruin your body as you get older. Ride a bike or swim.
Swimming is the best thing you can do for your body in terms of exercise.
Bike riding is great too and is basically no impact.
I know a lot of used to be runners with disc issues or joint issues etc from YEARS of pounding the pavement.
Then, on week three something changed. I suddenly didn't feel as tired anymore, I have no idea how, maybe magic? But when week four began, I tried to "run" for as long as I could. I stopped myself after 10km… I can't explain how much joy I felt that day.
The trip-to-fit hurt. I tasted blood every time. I wanted to give up more than once, but I endured. Somehow I managed to get past that first hurdle. And I'm more than proud of myself because of it—even tearful!
You can't understand it before you experience it. Please. Try. You'll never regret it, I promise. Money back if you do! Wait… did you even give me money? :P