Sandy,
I too lost about this much and since I am 48 year old male I was not a spring chicken. Maybe this
will help, these are just my personal experiences on what I went through.
1) Subscribe to Runners World magazine. Well worth the money and gives not only advise but also
motivation to runners. Walking is similar to running, only slower (duh). There website has areas
for runners, of course, but it also has pages for newcomers, walkers, and even women I believe.
2) Shin splints are a sign of over doing it. Back off, rest, they usually go away if that is what it
really is. Look to walk on soft surfaces. When I got
S.S. I went to run and walk around on the very edge of a local high school football field. The
field was one of those modern ones with extra cushioning. Has rubber pellets under the fake
turf I think. It was pure heaven to run on. Walking would be good too. It may also help your
knees. When your shins hurt you probably walk differently and that may be why your knees hurt.
It will go up your body and your hips and lower back my be next. Hows your neck feel?
3) Get good shoes with extra cushion. Even slap a cushion insole in for extra protection. Modern
running shoes are amazingly well built. I prefer Asics but there are others. The Beast by Brooks
is a shoe with extra cushion. As you loose more weight it will relieve the stress on your legs
but dont push it. Shoes generally wear out after about 300 miles if you talk to the shoe people
but i think they last longer. But for $100 or less you can get a nice comfy pair.
4) Take it slow and enjoy yourself. When I started my goal was to walk for 45 min at a brisk pace to
elevate my heart rate, going around a local track (my kids had soccer). I rested two days in
between each walk. Within three weeks I was jogging laps. This was two years and 55 pounds ago. I
lost 20 pounds in six weeks and the rest within the first year.
Although I am a serious runner now (15-20 miles a week) I still walk 5 miles a week, it keeps my
joints loose.
You sound motivated.. keep at it... its well worth it for what ever reason you do it. Feel free to
write me if you wish.
Jim
"Sandy" <[email hidden]> wrote in message
"]news:[email hidden]...
Quoted message said:I used to be really into walking and had previously lost 60 lbs due to consistent walking and
healthy eating. Then I stopped (personal reasons of school/relationships/work/etc...) and
regained the weight and then some. I am now at an all time high of 230lbs and am trying to get
back into shape.
Only problem is that my body isn't the same as it used to be and I don't know how to tackle these
new problems.
1. Shin splints and knee aches. Can anyone recommend some good stretches for me to follow prior to
working out that could help with these? The only stretches that I know (and that used to be
fine for me) are the ones I learned in High School, and even they are somewhat modified since
there is no way I can grab my toes right now.
2. Foot pain. I get these painful spasms on the bottom of my foot about 30 min. into my workout.
It feels like a cramp and I can generally work them out afterwords but how do you keep them
from happening in the first place?
Any help would be appreciated. *Please no suggestions for powders, diet plans, shakes, etc... As
with any life-long dieter, I know the ins and outs of nutrition and have that base pretty much
covered. It's just all about will-power now.
