Running for Weight Loss - Injured...

by momof3
(Massachusetts)

I started a run-walk program 3 weeks ago to help me lose 80 lbs. I was up to running 3 min / walk 3 min 3 days a week on my treadmill.

Last week after my run the middle of my left foot felt really tender and I had a small area of inflammation and pain concentrated below the outside of my ankle.

The injury seems consistent with an ankle sprain -- so I have been resting it and for the last week (no running) and I think I will rest it one more until the pain is totally gone.

But I don't want to give up on running. I am worried that I am too heavy to run right now or maybe I was running too hard (6.4 mph)for a beginner.

How long should I wait before returning to running? Should I get an ankle brace? Any advice for avoiding further injuries?

Answer by Dominique:
Hello!
Thanks for reaching out. It is great to hear you have adopted this run/walk program. It will be a wonderful step towards achieving your fitness goals.

Let's cover off on the following:

1. Understanding your injury
2. When to resume running
3. Substituting and complementing your running

Understanding Your Injury

It sounds like you've been dealing with what might be a mild ankle sprain. Resting was a smart decision.

One of the things we need to learn to do, and you have done this really well, is to listen to your body. Always pay attention to what your body is telling you. Pain is a signal that should not be ignored. Taking rest days is important to allow your body to recover and strengthen.

So, ensuring the pain and swelling have fully subsided before you begin running again is crucial. Often, swelling can decrease, but the tissues inside might still need healing.

Giving yourself some extra time as you plan is sensible. If any discomfort lingers, however, it might be a good idea to consult a healthcare professional just to rule out any serious injury.

When to Resume Running

The key to deciding when to run again is to monitor how your foot reacts to normal daily activities. Once you are comfortable walking and able to do the normal daily things without feeling your ankle much, you should be good to go.

I am not a doctor, so I am not going to say whether you should wear an ankle brace or not. The issue with braces for ankles, knees, etc. as I have seen them being used around me, is that they don't do much for you in terms of making you stronger. Use of a brace, could get you comfortable with running again, but I don't see it as a great permanent solution.

It is hard to assess whether the speed you are running at is fast or too fast. What I strongly recommend beginning runners like yourself to do is to run at an easy pace. It is often referred to as conversational pace, the pace you are able to maintain while also having a conversation with somebody.

At this (nice and slow) pace you are less likely to injure yourself. Not sure whether that is slower than your current pace, but that's for you to work out.

It would not be a bad idea to start off at a slower pace anyways. You can always the increase the pace later. But for now, do your best to build a healthy, sustainable habit by running at a very easy pace.

Substituting and Complementing Your Running

At times we runners get injured. What I highly recommend you do is consider what other types of exercise you could undertake to substitute your running when you are not able to run.

After all, it is a shame when you are building your fitness and then an injury brings you back to your starting point. Check out the Cross Training for Runners page for ideas.

Additionally, as you are getting used to running and ramping up your mileage through running longer and longer, you do run an increased risk of injuries. Make yourself stronger by complementing your running with strength training. Incorporating strength training exercises, particularly for your core and leg muscles, can provide better support and stability as you run. It can make a world of difference and address a whole lot of imbalances in the body.

Injuries are setbacks, but they don't define your journey. With the right approach, patience, and precautions, you'll not only return to running but will likely enjoy it more than ever. Believe in yourself, take it one step at a time, and don’t hesitate to reach out to professionals — whether it's a doctor, a physiotherapist, a personal trainer or a running coach — for guidance.

Good luck, and here's to many happy miles ahead!
Kind regards,
Dominique