Running is one of the best ways to lose weight, as it practically moves all of your muscles. However, did you know that when you run, each step takes the brunt of a force 4-5 times your weight? So if you weigh 120lbs, each time you take a step while running your leg is feeling almost 500lbs of force.
This can mean that your legs feel sore at the end of a simple jog. Your shins, ankles, knees and thighs can feel like they are bruised, tired and strained. Yet, you may not have even run hard at all. This is what keeps so many people from running seriously, after a few jogs they tend to give up and stay at home. But here is how you can change it.
Ice right away
The first thing you need to do when you get back from a run is try to ice your legs. Wherever it hurts, ice it with a bag of ice or perhaps some frozen food out of the freezer. This keeps the blood and fluids from going to that place of pain and soreness. Which in turn can mean that the area does not swell up and inflame.
The blood in the area will scatter away due to the icing, which is what you are aiming for. Then after 15 or 20 minutes you can take the ice bag off and allow new blood with fresh white blood cells to come back. The repairing process begins sooner and with more force. Thankfully, you only need to ice once a day, but make sure you ice 3 days in a row before your next run. Then slowly wind down the days and amount of icing you do as your body gets used to running.
Proper footwear
Running shoes are vital, not just because they are designed for the job but because they allow for more. Go to a custom orthotics service to see what kind of foot type you have. If you have an inside arch, the pronation of your foot will mean you are more likely to have your feet turned inwards as you run, causing you to experience shin pain. The orthotics will also be able to give you tips on how to protect your feet and legs from pain while running. If you are suffering from pain as you run, they can help to design the sole of your shoes better so your body can naturally adapt to the weight and force you are putting through it.
Too much too soon
The biggest mistake new runners make is going too hard too soon. So don’t run too far just yet, keep your distances between 2-3km and just focus on your rhythm, consistency of pace and soon your body shall adapt. If you have never run before, start by just walking, then move up to power walking and eventually running. If you start slow, you will be amazed at how quickly your body will adapt and be able to go further.
If your legs are hurting from running, you should do some or all of the things above. Learn about your foot shape, so you can adapt your foot strike. Wear good running shoes, don’t skimp out, and buy cheap shoes that harm you. Ensuring your technique and comfort will go a long way to make sure you keep running in your exercise repertoire.