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Running advice


Silver Member
I've been gymming and swimming on and off for the past year, but I've only just got brave enough to jog/run on the treadmill. I'm doing intervals with a couple of minutes of walking, getting gradually brisker then jogging for 2/3 minutes and then back to a walk, and so on.

I'm finding that after the 2/3 minutes jogging, I need to go back down to a walk not because I'm out of breath, but because it's causing me too much pain in my calves - in terms of stamina to keep going, I feel fine.

Is it normal that the pain in my legs should stop me running before being out of breath does, as someone who has only just started running? Or is it a sign that I'm not stretching off properly/need better trainers/something else?
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It's perfectly normal, I was nearly dead on the treadmill the first few times I attempted to run more than 30 seconds lol. Keep going, keep pushing yourself because that's the only way you're going to make any progress but work on building the muscles in your legs and your core muscles so you'll have the power to run faster and for longer. As for the breathing, try to take deep breaths and concentrate on it, when you pant and take shallow breaths you actually take in less oxygen which is going to make it harder. It's not going to be easy but then nothing worth having ever is!
It's quite normal to start with. What I would say though is treadmills are not great for your legs because of the impact they have. If you get the chance to go outside road and grass running are a bit easier on the legs and shouldn't give you as much of an uncomfortable feeling

Try doing just 10 seconds further on a lesser speed and build it up that way. A lot of people make the mistake of running too fast to start with. Regarding breathing, I find it helps to breath in for a 3 count and out for a 3 count. This keeps me relaxed.

The right trainers can make a massive difference as well. If you go to a specialist shop like up and running, they will tell you what type of trainers you should have for how your foot hits the floor. Proper running shoes can be costly though.

As with any type of exercise, warming up and down are essential


Silver Member
Thanks for those, I tried jogging at a slower pace today and was doing 5 mins at a time before going back down to walking, and kept going for 30 mins rather than my usual 20, was very pleased with myself! Will keep persevering and keep your advice in mind :)
Awesome! :) Nice one mate. I've only been running for 5 months myself, but I really enjoy it and completed my first 10k race on Sunday. When I first started I couldn't even tie my laces up without getting out of breath! I took it really slow and built it up, which has worked for me :)


Silver Member
In 5 months, that's amazing!! I joined a full on beginners walking/running club at work a few weeks back (even more 'beginner' than I am!), and when we were told that a 10k was achievable within a year we all laughed! That's really inspiring, you must be so proud!
It takes a while for the muscles in your legs to become conditioned to the work they do when running. On the days you don't run you could introduce some muscle work to help strengthen them such as calf raises. Also try doing hill work on the machine one day a week for variation. Just give it time and your muscles will adapt very quickly!
I was/am exactly the same.
I'm getting used to it now, and my legs are definitely stronger. but I also got some better running trainers, and that did actually make a BIG difference.


wants a dancer's body.
Rachel could you tell me the make of your new runners? I'd be happy to invest in a good pair once I know they work. Do you do treadmill or *gulp* outside running?
Mine are Asics. Not the most expensive, not the cheapest.
But you probably need to go to a shop and try some on. I tried another make on (can't remember which) and they were better and more expensive, but they just didn't seem to fit my feet as well.

You can also get some special insoles that have air padding and stuff like that, but I thought I'd start with the basic shoes, and work up to that if I needed it.

You can spend an absolutel fortune on running shoes, but I decided to go for some fairly mid-range ones. If I end up doing a LOT of running, I might be willing to spend over £100 on trainers, but not at the moment!
I think mine cost about £40 from DW Sports.
Oh, and I mainly run on the treadmill, but I do run outside sometimes. But I live in Manchester and it rains a lot! LOL


wants a dancer's body.
Thanks so much Rachel, you're right I need to go in and try them on. I feel so embarrassed doing things like that because I feel like they're thinking, "Fat cow pretending she exercises" when I really am very active. :( Definitely going to have to swallow the shame and shop.

My treadmill is mechanical and stuck on an incline, was 70 quid about 10 years ago and it's killing my knees. What make is your treadmill, think I'd invest in one if someone who wasn't a salesman recommended it! ;)
I felt exactly the same going into the shop, and going to the gym - but in the end I just thought, if they do think that, stuff them, I don't care!

I run on the treadmill at the gym, I don't have my own. But the ones at the gym are Technogym. Seem OK to me, but they have really fancy ones at the gym, so I bet they cost a fortune!


Shoot to thrill
Running trainers are essential. Made a big difference to me, although I get out of breath about the same time my knees and calves begin to hurt (about 30 seconds *sigh*).

Try slowing it down a little bit and building up your speed gradually to get your legs used to it!
On the subject of running shoes, I was properly fitted at Runners World.

They put me on a treadmill in the shop and filmed how I ran before advising me.

My running shoes are New Balance and I have a gel insert. New Balance do a good range for wide feet.
I would love to run but the breathing is the problem for me.

Even at school when I used to train 7 days a week and was very fit I still could not run any further than 400m without feeling like I was gonna die - got to the point where I couldn't breathe, would panic and would throw up. I was always a sprinter

My question is - can I turn this around? Is there a way I can be a long distance runner



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