help.....new to running

Hey all,  I am new to running.  I only been doing it for about 3 weeks and has worked my way up to running for 4 miles.  When I first started running, I would walk/ run walk for 2 minutes then run for five and so on.  I eventually worked my way up to running a mile at 5.1 mph.   After I finish my run, I had a little hip soreness but I pushed myself through the soreness and continue the run the next day and so on and the soreness went away after a while. 

This week, I increased my speed to 5.5 and miles and back came the soreness.  The questions I have are, is this normal to have soreness and will it eventually go away or how do I treat it.  Should I take a day off of running?  I really enjoy it and want to continue to run everyday.

Thanks, Jade

I don't think it's uncommon, but it sounds to me like it might be IT band problems.  Some people feel it in the hip, others feel it in the knee.  There are lots of good stretches you can find online, and if that's where you feel the soreness when you do the stretches, that's probably it.  Be careful, because IT band injuries are what they call overuse injuries and should be taken seriously.  If it doesn't go away, try resting for a few days and do the stretches.  If that doesn't help, I'd see an orthopedic surgeon or a physical therapist.

I feel soreness in my hips when I return to running after taking some time off or sometimes after long runs.  That feels more like actual bone stress rather than muscle or tendon strain. 

Not sure if it helps, but that's my take.

Linn

Hey Jade

As Linn suggested, my guess is IT Band soreness.  I have developed this same thing during my marathon training and am having it treated.

If you can see a chiropractor or other sports injury specialist about this now, they can recommend a good stretching program.  I have to fully stretch out the IT Band before and after I run now.  It is managable and if it becomes any worse, then you'll need to do a period of rest with no running at all. 

I would also be careful of running everyday if you're new to running because you can develop the overuse very quickly.  Schedule 1-2 off days a week and do cross-training or maybe running the pool on those days if you want to be active.  You have to let the body adjust to this.

Good luck

Brian
~350

Jade,

As Linn and Brian said, I too think you're probably feeling IT band issues because of overuse.  You've increased your mileage pretty quickly in 3 weeks time, plus running every day takes its toll on the body.  The general rule of thumb is increase total mileage no more than 10% each week and don't increase your mileage and your speed at the same time.    Following a beginner's training plan would help guide you in increasing your mileage safely.  www.halhigdon.com/  has plans for various training levels and distances.

When preparing for a marathon last year, I developed IT band syndrome from overtraining and couldn't run for 3 months because I was stubborn and didn't listen to the warning signs.  Since then, I've learned patience and the importance of scheduling rest days and listening to my body.  I would take today off and make sure that you regularly schedule at least 1 days a week to give your body a break to recover.

Congratulations on making running a part of your life.  It's addictive!

Cassie