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Fat Girl's First Attempt at Sprints

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  • Fat Girl's First Attempt at Sprints

    I do believe I shocked a few people in the park when I catapulted myself from a leisurely stroll into a 6 second all out sprint today. I repeated this 5 times and couldn't manage anymore. I have managed to hurt my ankle in the process, and I assuming that this is due to a combination of being 218lbs and poor running technique, although I have no idea how I am *supposed* to run to prevent injury. I was wearing good running trainers, and I do intend to buy some barefoot shoes, but I wouldn't expect just five six-second sprints in trainers to cause this level of injury. Incidentally, I also found that I hurt my wrist after just 15 wall press ups (slightly inclined), which still hurts after 10 days. What can I do about this? I don't want to keep breaking myself every time I try to do some exercise.

  • #2
    In the PB fitness e-book Mark suggests sprinting on an incline first to help prevent injury, it worked pretty well for me. Also I find that swimming is a great way to either do "sprints" or some fun low level activity without injury. Most importantly if anything starts to hurt or feel off just stop, even if you feel like you haven't put in a good workout. A half-finished workout is better than a painful full length workout with an injury. After injuring myself multiple times from pushing it to hard, I learned. Start slow and you will see improvements! Good Luck!
    http://anikaskitchen.blogspot.com/
    My journal

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    • #3
      OK, thank you, I will try some hill sprints next time. I don't like swimming because the chlorine in pools makes me itch. Apart from the sore ankle, I did enjoy the sprinting, and I even felt so overcome with emotion that I nearly cried whilst I was doing them! No idea what that was about...

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      • #4
        I would say that you should start very slowly and do what you can and WILL do regularly considering your present state of fitness. I started primal in Nov. and am just now getting around to sprinting.
        True healthcare reform starts in your kitchen, not in Washington. ~Anonymous
        The worst carrot is better than the best candybar.--TornadoGirl

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        • #5
          Hi Groketta!

          I have very weak wrists and the wall pushups hurt mine, too. It's hard to vary the angle on the wall, especially. I bought push-up bars for like $10 (see link below) and can do comfortable pushups on my knees with my wrists straight instead of bent. Definitely worth a try!

          Doing sprints on a slight incline is SO much better on the shins and ankles. Also, if you have access to a stationary bicycle, you could do your sprints on that instead. What helped me the most was to sprint on a moderate incline and try not to strike the ground with my heel. The more I try and run "on my toes" the faster I am and less strain I feel on my ankles. Hope this helps!! Start slow and work your way up. You've got plenty of time, and if you avoid injury you'll be able to progress even faster!

          http://www.amazon.com/Valeo-Push-Bar.../dp/B0007W2ERI
          simplyprimal.blogspot.com

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          • #6
            @Shat - yes, I also felt that I should start slowly, although it seemed to undermine the whole point of sprints. However, you are right because my body just can't cope with doing all out sprints without having done much exercise before. I started going for walks last week though, so hopefully it will get the message soon

            @Prime - Push-up bars sound like a great idea - I can't see a link though. I hadn't thought of a stationary bike! Good plan! I must also buy a cycle helmet so I can finally use the new bike that's been sitting in the shed for two years... I tried to walk home on my toes and it was quite tricky. I must have looked quite odd! I would like some Vibrams or some similar barefoot shoes but can't afford any at the moment.

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            • #7
              I don't know what your weather conditions are, or what your ground varieties are like, but have you thought of sprinting barefoot? Maybe on the grass? I do my sprints on the grass on the park because it's not like I need a big space (haha. yeah, I need like, 8 steps... :/ ) and just do them barefoot because I can't afford fancy barefoot shoes.


              Crap! I'm An Adult!

              My Primal Journal

              http://badquaker.com <--- podcast I'm a part of. Check it out if you like anarchy, geekiness and random ramblings.

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              • #8
                It's running that's naturally done on your toes, or at least the front part of the foot, not walking. If you find somewhere you can run barefoot, just a few strides, this becomes obvious.

                I found when I ran sprints (or my best imitation of sprints) from a standing/walking start I always pulled something or other at once and was out of action the next day. Counterproductive . Jogging a bit first to 'warm up' seemed to help, and so did running uphill (when you naturally tend to run on your toes even in ordinary running shoes). I live at the bottom of a hill. It's a good job people in my part of the world are polite and reserved, and pretend not to notice the flailing, purpling thing dashing up the hill in 15 second bursts, and subsiding in a gasping heap inbetween.

                Oh... the idea of 'sprints' generally is just doing something at almost-maximum capacity in short bursts with short breaks, right? Running or jumping on a rebounder or doing squats or whatever.

                The other thing that's helped me a lot, just in general, is my bike. It sat in the garage being nibbled on by rats for about a decade while I got heavier and heavier, but bless the old thing, it still worked when I finally got it out, hardly creaked under my weight at all, and still gave me that sense of freedom. It's a form of exercise I enjoy and look forward to, which for me is just bizarre.

                There's an exercise bike in the utility room. It's quite useful for hanging things on.

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                • #9
                  I bow before you for even attempting it. Brave, bold girl.

                  (+1 hill power-ups [chugging up as fast as you can -- will probably look more like a rapid walk] and/or sprinting in a swimming pool)
                  "Let food be thy medicine and medicine be thy food." -- Hippocrates

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                  • #10
                    Minimalist Footwear | ADVENTUREinPROGRESS

                    This site gives a very good overview of how your feet respond to shoes, as well as being barefoot. He also gives MANY reviews on barefoot like shoes, so don't feel bad if you can't afford VFF, there are LOTS of other options!

                    (this is a great video that goes over the basics YouTube - Is it the shoes? It&#39;s gotta be the shoes. )


                    Crap! I'm An Adult!

                    My Primal Journal

                    http://badquaker.com <--- podcast I'm a part of. Check it out if you like anarchy, geekiness and random ramblings.

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                    • #11
                      I'll be honest, there is not much benefit in sprinting if you are 218 lbs and not that tall and not athletic. Typically it is a recipe for injury.

                      A couch to 5k program isn't a bad thing, remember in Mark's world chronic cardio was marathons and more!

                      The barefoot running style has worked well for me, I no longer have knee pain. I like the evolution running dvd (chi running turned me off). I run in newtons, work in NB minimus and walk around in Merrell barefoots.

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                      • #12
                        Find a rabbit, put it in a cage, then release it, scream at it, and chase it. You will achieve sprintyness glory. Do this, and profit.
                        Feral.

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                        • #13
                          Wait, are you girl language fat or morbidly obese pre-diabetic fat? Because if you're girl language fat then it's likely not the weight that is the problem.
                          In all of the universe there is only one person with your exact charateristics. Just like there is only one person with everybody else's characteristics. Effectively, your uniqueness makes you pretty average.

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                          • #14
                            Try going barefoot on grass. Take it easy at first as the grass may be slippery or soft if it's damp or if the soil below is moist.

                            Google and read articles on how to sprint. Like this Sprinting ...but there are probably much better examples. I know because I have read many in the past.

                            I found starting from stationary helps. Either in the classic sprint style (hands on ground etc), or try standing straight, then letting yourself fall forward and start into the sprint.

                            Proper breathing and hand/arm motion, angles and tension makes a lot of difference too.

                            Just walk along the section of grass you're going to sprint on first to make sure there are no sticks/rocks whatever.

                            One last thing, try distance rather than time, so you can focus on thinking about technique. Try finding a football field and sprint from the corner to the goalpost (but don't run into the post!) This should be 20m or so. Sprint to the post, then slow down gently and walk back to the corner and have a little rest, then go again.

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                            • #15
                              @SonyaJane - just wanted to say you inspired me to try sprinting up my local hill again this morning, for the first time in months. Managed 4x12 seconds before feeling too nauseous to carry on. Heh. I'll do better next week. Thank you for the nudge, I needed it.

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