Question for you runners?

[Mr. Morrow]

Ok I never really like running but I have been to get back into shape for soccer and baseball. I have two problems and I thought you guys might be able to help before I actually go see a doctor.

Problems

1. My legs always get really sore in the middle of me running. I assumed it was from me not stretching enough but no matter how much I strech they still hurt. I am still rather young (24) so I am at a loss for what it could be.

2. This one might sound wierd because it is my ears. This only happens after I run. I feel almost LIke I have swimmers ear but only when I swallow and again only after I run.

Got any advice?

 

[Master Yoda]

It sounds like you legs might be cramping due to dehydration. Most people flirt on the edge of dehydration. They are fine for day to day activities but when the incorporate exercise they fall into mild dehydration. Try increasing your daily water intake and avoid caffeine as much as possible.

As of late theory stretching before and after exercise to reduce the chance of injury and/or soreness has been on rather shaky ground. Most studies are showing that it has no discernible effect and can actually reduce athletic performance. "Warming up" seems to be much more beneficial than stretching for preventing injury. This does not mean to never stretch but it looks like stretching might become third category of exercise (strength training, cardio and now stretching)

Here are a few links on stretching.
http://www.bmj.com/cgi/content/full/325/7362/468

http://www.bmj.com/cgi/content/full/325/7362/468

http://www.exrx.net/ExInfo/Stretching.html

 

[Mr. Morrow]

It sounds like you legs might be cramping due to dehydration. Most people flirt on the edge of dehydration. They are fine for day to day activities but when the incorporate exercise they fall into mild dehydration. Try increasing your daily water intake and avoid caffeine as much as possible.

As of late theory stretching before and after exercise to reduce the chance of injury and/or soreness has been on rather shaky ground. Most studies are showing that it has no discernible effect and can actually reduce athletic performance. "Warming up" seems to be much more beneficial than stretching for preventing injury. This does not mean to never stretch but it looks like stretching might become third category of exercise (strength training, cardio and now stretching)

Here are a few links on stretching.
http://www.bmj.com/cgi/content/full/325/7362/468

http://www.bmj.com/cgi/content/full/325/7362/468

http://www.exrx.net/ExInfo/Stretching.html

Thanks Yoda the caffine might be hard to give up but do you have any theroys on my ears?

 

[dreamfinder]

To echo what Yoda said, stretching cold, meaning without any warmup, can be just as bad, if not worse that no stretching according to some recent studies. The same goes for not doing a cool down period after your run.

It could indeed be dehydration, it could be doing too much to fast, or it could be something completely unrelated, perhaps a deficiency in your diet. I would try drinking more water. Also, if you know that your legs will hurt say 10 minutes into your run, switch the pace just beforehand. Walk for a few minutes. Then try running again. If that helps, slowly start to lengthen the time before your walking until you can do the whole thing without walking.

Adding in the ear thing though, it wouldn't hurt to check with your doctor. There may be something bigger going on. And as they always say, check with your doctor before starting any exercise program.

 

[Master Yoda]

Thanks Yoda the caffine might be hard to give up but do you have any theroys on my ears?

I am not sure on the ears thing. If you are running with ear buds in try running without them . I know my ears are quite sensitive to moisture to the point where I can not use head phones of any kind when exercising but there is no pain associated with it. It is merely an annoyance from the feeling of water in my ears.

 

[Mr. Morrow]

To echo what Yoda said, stretching cold, meaning without any warmup, can be just as bad, if not worse that no stretching according to some recent studies. The same goes for not doing a cool down period after your run.

It could indeed be dehydration, it could be doing too much to fast, or it could be something completely unrelated, perhaps a deficiency in your diet. I would try drinking more water. Also, if you know that your legs will hurt say 10 minutes into your run, switch the pace just beforehand. Walk for a few minutes. Then try running again. If that helps, slowly start to lengthen the time before your walking until you can do the whole thing without walking.

Adding in the ear thing though, it wouldn't hurt to check with your doctor. There may be something bigger going on. And as they always say, check with your doctor before starting any exercise program.

Thanks for the advice and I have started a cool down because if not I feel very nauces and light headed.

I never like stopping to walk (man issues ) I always used to be able to run a lot and far and now its just become so hard for me. I just don't get it I am in good shape and only weigh 165lb but I will try what you suggest.

 

[GoofyFan1]

I'll also go with dehydration but try some diluted Powerade or other such drink. Be sure to dilute it down though to slowly replace your electrolytes.

You may also want to be sure to warm up before you stretch. Jog a half mile or so and the stretch and try a dynamic stretching with skipping and strides.

Good Luck!

 

[Phonedave]

Ok I never really like running but I have been to get back into shape for soccer and baseball. I have two problems and I thought you guys might be able to help before I actually go see a doctor.

Problems

1. My legs always get really sore in the middle of me running. I assumed it was from me not stretching enough but no matter how much I strech they still hurt. I am still rather young (24) so I am at a loss for what it could be.

2. This one might sound wierd because it is my ears. This only happens after I run. I feel almost LIke I have swimmers ear but only when I swallow and again only after I run.

Got any advice?

What do you mean by your legs get sore ?

One or both.

Thigh, knee, calf, ankle ?

Ache, tired, sharp pain, cramp ?

Does it go away when you walk, is it still there, how about the next day?


Thanks

 

[Mr. Morrow]

What do you mean by your legs get sore ?

One or both.

Thigh, knee, calf, ankle ?

Ache, tired, sharp pain, cramp ?

Does it go away when you walk, is it still there, how about the next day?


Thanks

It is mostly my ankles and they are a littler sore the next day but mostly while I am running.

 

[Phonedave]

It is mostly my ankles and they are a littler sore the next day but mostly while I am running.

What kind of shoes are you running in ?


-dave

 

[Mr. Morrow]

What kind of shoes are you running in ?


-dave

Some sketchers walking/ running shoes thats what they said on the box anyway.

 

[dreamfinder]

Some sketchers walking/ running shoes thats what they said on the box anyway.

That could be it then. If the shoes aren't correct for your feet they can cause issues. You may want to stop by a local running store and have them properly fit you.

 

[joel_maxwell]

Ok I never really like running but I have been to get back into shape for soccer and baseball. I have two problems and I thought you guys might be able to help before I actually go see a doctor.

Problems

1. My legs always get really sore in the middle of me running. I assumed it was from me not stretching enough but no matter how much I strech they still hurt. I am still rather young (24) so I am at a loss for what it could be.

2. This one might sound wierd because it is my ears. This only happens after I run. I feel almost LIke I have swimmers ear but only when I swallow and again only after I run.

Got any advice?

Be sure not to stretch too much. You can actually fatigue your muscles if you over stretch. I dont think this is your problem, but for future reference, keep that in the back of you head.

It sounds like you legs might be cramping due to dehydration. Most people flirt on the edge of dehydration. They are fine for day to day activities but when the incorporate exercise they fall into mild dehydration. Try increasing your daily water intake and avoid caffeine as much as possible.

As of late theory stretching before and after exercise to reduce the chance of injury and/or soreness has been on rather shaky ground. Most studies are showing that it has no discernible effect and can actually reduce athletic performance. "Warming up" seems to be much more beneficial than stretching for preventing injury. This does not mean to never stretch but it looks like stretching might become third category of exercise (strength training, cardio and now stretching)

Here are a few links on stretching.
http://www.bmj.com/cgi/content/full/325/7362/468

http://www.bmj.com/cgi/content/full/325/7362/468

http://www.exrx.net/ExInfo/Stretching.html

Very hard to tell yourself to drink fluids when it is winter and below 30. That is the only time I have gotten dehydrated... in the winter time. LOL.

I drink about 80 fluid oz's of water during the day and about 10 restroom breaks.

While running, Ill mix Powerade with water. About a 70/30 mixture for the electrolytes. The only battle is only taking a sip or two about every 1/2 mile to mile so that you dont get a cramp. Errr, i hate side stitches from drinking too much. Luckily, a breathing technique makes them go away really quick.

Some sketchers walking/ running shoes thats what they said on the box anyway.

Bingo. Probably not suited for real running.

 

[Master Yoda]

Very hard to tell yourself to drink fluids when it is winter and below 30. That is the only time I have gotten dehydrated... in the winter time. LOL.

I drink about 80 fluid oz's of water during the day and about 10 restroom breaks.

While running, Ill mix Powerade with water. About a 70/30 mixture for the electrolytes. The only battle is only taking a sip or two about every 1/2 mile to mile so that you dont get a cramp. Errr, i hate side stitches from drinking too much. Luckily, a breathing technique makes them go away really quick.

If it was not for a camel back I would always forget to drink while I was biking.

 

[joel_maxwell]

If it was not for a camel back I would always forget to drink while I was biking.

I wish the camel back wasnt so heavy on your back for running. I know some that do it, but I have to have my water pods on my center of gravity. The CB would hold more water.

 

[Master Yoda]

I wish the camel back wasnt so heavy on your back for running. I know some that do it, but I have to have my water pods on my center of gravity. The CB would hold more water.

Yeah they are not great with the bouncing of running. For hiking and mountain biking they are a god send. I had a small 70 oz +/- that I would use when riding short trails and a much larger one that held (3) 100 oz bladders for those 10 hour riding days in the middle of nowhere.

 

[lukacseven]

There has been no scientific or medical evidence to support stretching before running having any benefit in the prevention of injuries. It is a very common and widespread misconception that you need to stretch before a run. However, trainers/doctors do recommend stretching thoroughly after a run to aid in recovery.

I also read a medical report this past April regarding hydration, and that while cramping may partially be the result of dehydration and dehydration may be a contributing factor - there is no record of any fatalities ever occurring among dehydrated runners. Overhydration is a much greater risk and can cause Hyponatraemia, which has been the cause of several recent running related deaths. Several races (most notably the 2010 Bostom Marathon) are now including new guidelines urging runners to "hydrate properly" and caution against overhydration.

If properly hydrated the evening before, 8 ounces one hour prior to a half marathon and 8-12 ounces during the race (spaced along 2-3 stops) should be sufficient to maintain hydration in runners maintaining approx. 8 min./mile pace. An easier rule to follow is to drink only when thirsty and only single mouth-fulls.

 

[Texas84]

Ditto on the stretching. Don't do it. Do a 5 minute wamup and warmdown walk. Also get a recovery drink for after your workout. I like the new Gatorade G3. Endurox R4 is another.

 

[Phonedave]

Some sketchers walking/ running shoes thats what they said on the box anyway.

I am going to say, it's your shoes.

You can get pain the top of your foot, which can happen to me if I don't stretch it after running. But as far as general ankle pain, I am going to say it's coming from a shoe that is not designed for running.

Go to a running store, NOT a sports store like Sports Authority, ________'s, or Modell's, and have them analyze your stride.

-dave

 

[Phonedave]

I also read a medical report this past April regarding hydration, and that while cramping may partially be the result of dehydration and dehydration may be a contributing factor - there is no record of any fatalities ever occurring among dehydrated runners. Overhydration is a much greater risk and can cause Hyponatraemia, which has been the cause of several recent running related deaths. Several races (most notably the 2010 Bostom Marathon) are now including new guidelines urging runners to "hydrate properly" and caution against overhydration.

If properly hydrated the evening before, 8 ounces one hour prior to a half marathon and 8-12 ounces during the race (spaced along 2-3 stops) should be sufficient to maintain hydration in runners maintaining approx. 8 min./mile pace. An easier rule to follow is to drink only when thirsty and only single mouth-fulls.

That is a big problem, and it all stems from the "fact" that you should have 8, 8oz glasses of water a day. That's the TOTAL water you should get, a lot of which comes from foods.

I see that on the main WDW boards as well. People saying that you should drink lots of water in the parks until your urine is clear. All that does is flush electrolytes out of your body. Too much water can be just as bad (or worse) than too little.

I am also partial to Hydralye for hydration. It's isotonic, absorbs quickly, and works great (but not so good in the taste department)


-dave