So I gained some weight over the holidays.
I’ve been pretty fortunate in that my metabolism has treated me fairly well in my adult years. I turned 50 last spring and I had a job where walking around was pretty common. But I quit that job in November and since then I have put on 10-12 pounds due to inactivity. I’ll begin a new job Monday and I’ve notice my dress pants and shirts are almost too small.
So I’ve hit my wifes treadmill.
I’ve done three “runs” over the last six days where I brisk walk for 4 minutes then jog for 2 minutes throughout a half hours time. It seems to be going okay except my shins and calves are really painful when I get back on the treadmill.
Looking for some tips/advice for stretches or anything else that will help.
My wife and kid do 5k’s and I’d like to be able to one with them this summer.
Longtime serious runner here—my advice? Skip the running (for now, at least) and focus on walking and diet.
40 minutes of brisk walking is just as good as a 20 minute jog, minus the 'wear and tear' and nasty cortisol spike.
If, and this is a big if, but if you commit and briskly walk (like 3.5-4mph) a day, EVERY DAY, you will be getting all the cardio you need. I also suspect your back and legs will start to feel a bit better.
Also, it will be easier to focus on your diet (which is the REAL battle here), as running will definitely spike your appetite more than walking. Also, get some strength training in there. Honestly, diet & strength training are waaaayyyyy more impactful than doing cardio alone.
Obviously (ahem) your mileage will vary, but that's my two cents.
Also, regarding incline walking—I STRONGLY encourage you to avoid it for all the same reasons I'd encourage someone to avoid running. Way too much stress on you Achilles, and assuming that you aren't stretching daily, it's a very risky proposition.
Finally, you should add 5-10 minutes of stretching post walk. I am shocked by how few people do this—it is simply the best preventative medicine money can't buy.
Trust me, I'm 42 and I've made every mistake in the book and my body has paid the price time and time again
I spend 20 minutes a day stretching/rolling/etc., and I haven't had so much as ounce of leg, back, or neck pain in a decade.