Running & sore ankles, plus weight/fat question

[reservoirdog1]

Hoping for a thought from a resident fitness guru.

 

Since the New Year, I've been following a low-carb diet and working out regularly, cardio and weights. I've lost about 16 lbs since I started. I'm not where I want to be yet -- I need to lose more fat so that I can start seeing muscle tone. But it's going pretty well so far. Two questions, however:

 

1) My biggest problem area is my gut. It's not huge, but it's there, and I want it gone. Am I right in thinking that the key to getting rid of it is to reduce my overall body fat %? Low-carb eating seems to be helping, but do ab exercises help with that too? Which types of exercises are best for getting rid of a flabby midsection?

 

2) For cardio, I usually use an eliptical trainer. However, I've come to the conclusion recently that I'd like to participate sometime in one of the spring running events in my city. Which obviously means that I need to switch, at least partially, to running. The worst thing about running, however, is sore ankles. This usually kicks in after a couple of minutes and stays with me. Is it something that will go away with time? BTW, I am wearing new running shoes.

 

Thanks everybody...

[tanbark813]

Am I right in thinking that the key to getting rid of it is to reduce my overall body fat %?

 

Yes. You can't target where your body decides to utilize fat for fuel. Ab exercises will tone your ab muscles so when the fat is low enough they will be more defined, but all the crunches in the world won't give you a six pack if there's too much fat covering the muscle.

 

This usually kicks in after a couple of minutes and stays with me.

 

I had this problem with my ankles and knees until I switched running shoes. I know you said they're new but are they good quality? Spending $100+ on running shoes is definitely worth it.

 

Also, I bought a nice pair of Adidas and was still having problems. So I went to a shoe store specifically for runners where the guy had me try on different brands and actually watched me run outside with them. I ended up with a pair of Asics that made a world of difference and eliminated my knee pain problems. I stick to that brand now. You might have to try different brands and see what fits your body the best.

[blind_otter]

I had this problem with my ankles and knees until I switched running shoes. I know you said they're new but are they good quality? Spending $100+ on running shoes is definitely worth it.

 

Also, I bought a nice pair of Adidas and was still having problems. So I went to a shoe store specifically for runners where the guy had me try on different brands and actually watched me run outside with them. I ended up with a pair of Asics that made a world of difference and eliminated my knee pain problems. I stick to that brand now. You might have to try different brands and see what fits your body the best.

 

Tuberculosis is right. You need different shoes. Running magazines often have breakdowns of which brands are better for what type of runner, depending on your stride and how you plant your feet.

 

I don't run. But my exH and his whole family were marathon runners, so I learned all this for buying gifts, etc.

[Shyguy86]

If your ankles become sore that quickly it may be bad shoes like the other guys said. It could also be your body. If you have been doing low impact cardio than your joints arn't used to the stress. When you start higher impact activities such as running, you damage the tissue in your ankles and they will heal stronger. Same principals for building muscle. Unfortunately you can't target where your body uses it's fat stores from. Although doing a lot of sit-ups will get your core in great shape so when you do lose the fat it will look great. I hope you're not completely cutting out carbs from your diet. Your body needs them.

[Guest]

"you damage the tissue in your ankles and they will heal stronger."

 

Or you damage your ankles and they still hurt. If you are pounding a lot of weight onto your joints by running, you could be doing some harm. You can try getting the advice of the folks at running shoe stores but if the problem doesn't resolve, best get to a doctor and see what's up just in case.

 

Everything I read about exercising says you shouldn't exercise sore stuff - i.e. if the ankles hurt, don't keep running.

[MattB]

Yes. You can't target where your body decides to utilize fat for fuel. Ab exercises will tone your ab muscles so when the fat is low enough they will be more defined, but all the crunches in the world won't give you a six pack if there's too much fat covering the muscle.

 

 

The amount of fat your body processes is determined by how much work is being done. Big muscles need more energy, so they burn more fat. The biggest muscles you have are in your legs, so running and cycling will burn the most fat possible. Genetics determines which fat stores are burned first. Part of the reason guys accumulate fat in their gut and girls accumulate it in their hips.

 

If you want to burn the most fat possible, you will need to train under your aerobic threshold. It may seem counterintuitive, but the harder you push, the less fat you burn. Your body will use fat for fuel up to a certain point where it needs more then what your metabolism can supply with fat and dietary glucose alone. So it taps into stored energy called glycogen. The more you train in the zone where your body burns fat, the better your body gets at burning fat and the harder and faster you can push while just burning fat. That's pretty much the definition of an endurance athlete. They can go fast for long periods of time because their muscles are trained to work at high output on a supply of fat and dietary nutrients. So you need to start off running slow and build up your base. Don't forget to work proper nutrition into the mix. You are on a low carb diet, but remember not all carbs are made equal and you need to supplying your body with carbs post workout for proper muscle recovery. The best thing you can do is maintain normal eating during the day and right after working out and then cut the calories out of your evening meal. Also cut out any food with HFCS (high fructose corn syrup) and white flour (whole wheat flour is fine). Those two things will make a surprising difference.

 

running slowly will also give your connective tissues time to adapt to the added stress and prevent injuries. I agree you need to go to a running store with people that can analyze your stride. Sore ankles can be caused by both foot pronation (ankle roll) or bad form. Shoes can help with pronation, and they can probably advise you how to run "pretty."

[sophia34]

I agree on the points being made on shoes. I started running a couple years ago and soon noticed that my knees and ankle joints were beginning to hurt--a lot. I also had new shoes. However, I had purchased them at a discount store for about $40.

 

A physical therapist friend told me that it was probably my shoes. So, I went to a running store and had the salesperson help me find a pair of shoes. I ended up with an $80 pair of Sauconys. The knee and ankle pain disappeared.

 

You do have to invest in a good pair of shoes, and then change them out once you've run in them for about 300 miles (approximately 6 to 8 months), depending on your running schedule.

[Shyguy86]

"you damage the tissue in your ankles and they will heal stronger."

 

Or you damage your ankles and they still hurt. If you are pounding a lot of weight onto your joints by running, you could be doing some harm. You can try getting the advice of the folks at running shoe stores but if the problem doesn't resolve, best get to a doctor and see what's up just in case.

 

Everything I read about exercising says you shouldn't exercise sore stuff - i.e. if the ankles hurt, don't keep running.

 

I never said that you should run on sore ankles! YOU SHOULDN't. If you're not used to running than it will take time for your body to adapt to what you're doing.

[kitten chick]

You are on a low carb diet, but remember not all carbs are made equal... Also cut out any food with HFCS (high fructose corn syrup) and white flour (whole wheat flour is fine). Those two things will make a surprising difference.

 

The thing that people always overlook which is a beef I have with most diets is Fiber. Your carbs that have fiber are better for you, they're processed more efficiently by your body. Switch to whole wheat from white if you haven't already done that and try to eat more of the complex carbs and steer clear of the simple carbs.

 

I have crappy ankles due to a bad sprain years ago. It just hasn't been the same since. Stabilization is really important for that. I wear sports orthodics in my sneakers and do pilates (ok I'll admit I try to do pilates more than I actually do it these days) to gain balance and core stabilization. It really makes a huge difference. As an added benefit, that might also help you to more effectively burn in the midsection. As a super benefit if you do it at the gym, the chicks in those classes are usually pretty flexible.

[Clair]

You might have sore ankles, because you are on a low carb diet and you probably eat a lot of animal protein. This can create a condition, called gout, when you have too much uric acid and it cristallizes in your joints and creates pain. It's also hard on the kidneys, and if you are not watching your salt intake, you may have fluid retention in your ankles, which will create more pain. From my experience, once I stopped drinking coffee, the pain in the ankles went away ( coffe has a lot of uric acid plus a lot of other harmful things in it).

[twistarzgymnast]

Ok i have been a gymnast for 12 years and think i might have a solution for both your questions. Ok #1 i think protein is the way to go our coach puts us on a protein diet it it really slims you down and protein is great for the body and helps you gain muscle. #2 from the pain it could be the shoes also do you strech before you run that could be a reason why your ankles and knees hurt because your muscles are tight or it may be you aren't in a good position running you may be slouched over or straight up and down and it might put more pressure on your knees and ankles Hope this helps

TwistGymnast:)