AboutScott Demaree Expertise I can answer questions about training, physiology, nutrition, technique, equipment and injury prevention. My background is not medical, so I will not be able to answer detailed questions about injury treatment. However, during 30 years of endurance exercise I have had a few injuries so I feel qualified to talk about things that have worked for me and others.
Experience I have been a long distance runner since 1978 and took up racewalking in 1982. More recently, I have worked as a certified personal trainer helping people with a wide range of exercise needs. Last year, I coached several people to successfully finish the Breast Cancer 3-Day Walk in Dallas (60 miles in three days).
Organizations American College of Sports Medicine, American Council on Exercise, National Science Teachers Association
Publications Journal articles associated with my graduate work with me as the primary author were published in the Journal of Nutrition, Acta Physiologica Scandanavica. Additionally, I co-authored the chapter on exercise metabolism in ACSM's Resource Manual for Guidelines for Exercise Testing and Prescription, 4th Edition. Finally. I co-authored a book for beginning marathon runners (Marathoning 101).
Education/Credentials I have recent Master's degrees in Exercise Science from Wichita State University and Nutrition from Texas A&M University.
Awards and Honors I won national championships in the 1986 100-Kilometer Racewalk and the 1989 24-Hour Run.
Expert: Scott Demaree Date: 5/5/2008 Subject: Calf pain, walking and obesity
Question Hi, I read your answer on calf pain being a part of going too fast. I am so eager to loose this weight. I am 39 years old, weigh 242, and have lost 8 pounds so far. The calf pain slows me way down, but I understand that you have to get your metabolism up to make a difference in burning calories. Since your advise is to go slower to avoid pain and work up to longer and faster, is there anything else I can do to, that you can recommend to get an effective workout? Would other exercises help my calf condition? My husband is my walking partner and is in good shape. I intend on loosing 100 pounds. I have Leslie Sansone's walking videos, 2 and 5 pound dumbbells, a big exercise ball, jump rope and a few other things. One last thing, I have very little upper body strength, what can I do for starters there? I am in my 3rd week of fitness. Any help would be awesome.
Answer First, congratulations on opting for a fitter lifestyle. It sounds like you are doing OK for only being at it for three weeks.
You must look at this with a longer perspective and give yourself time to adjust to higher activity levels. It is imperative that you go slow at first, and the fact that you have calf pain indicates to me that you are pushing yourself too hard. The last thing you need is to sustain an injury that will stop your progress. Be sure you learn some good stretches for your calves and other muscle groups, then stretch properly after every workout when your muscles are warm.
Revving up your metabolism can come later after you have attained a higher fitness level. Believe me, you are getting an effective workout already. Don't compare yourself to anyone else. You are an experiment of one.
I would give the same advice for upper body strengthening. Start upper body exercises carefully and very slowly increase the intensity of the workouts.
Bottom line: half the battle is won by just starting an exercise program and sticking to it. The key to success is taking the long view. You did not get unfit overnight, so why would you expect to fix the problem so rapidly. I know you are impatient to get fit, but slow down and try to enjoy the journey.
