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The best type of exercise is one that you enjoy and can get into a habit of doing. In your case, it doesn't sound like running is for you.
I used to run. It was injuring me, so I got into hiking and going to the gym. You don't have to enjoy every minute of it but exercising shouldn't be a painful chore.
Rising Star
Ad someone with knee issues but had running since HS, I recommend NOT getting into running if you have knee problems. Yes, running is good, but if you're having all these things you need to overcome, is it worth it? Why not get into some other physical activity you want to stick with? Strength training, HIIT (which can include running), etc.
You can try running on grass or a track or even a (well maintained) treadmill. The pavement is the worst. Also, you may need some physical therapy for the knee, but get diagnosed by a doctor first. You shouldn't be exercising through pain.
Invest in new headphones that will work for your workout. My wired apple earbuds would fall out, the airpods pros stay in with the different inserts. I also used to do wrap around headphones.
And see a doctor about that chest pain and dizziness.
Hi OP, a couple thoughts:
1. You shouldn't have to run through knee pain - it will only get worse with age. Make sure you have the right shoes for your foot type and are warming up/stretching properly. If that doesn't help, it might be good to find a different form of exercise.
2. Not much you can do about this. Maybe try a cold shower afterwards.
3. Are you following a training plan? Or just trying to exercise a bit each week? I've found training plans make running far more enjoyable. They can provide more variety and tracking your progress can be extremely rewarding.
Hope this helps!
Rising Star
And (well planned) training plans also reduce the risk of injury! A lot of people overdue it or overwork certain muscle groups. Don't be that person that they'd to run 3 miles Week 1. Or who has 4 pull days (weights) and no leg days in a week.
Pro
Try biking or stationary biking. You could also try running sprints (less time-consuming and not as hard on the body as long-distance). HIIT workouts might be a good alternative for you as well
I agree with the comments that running isn’t for everyone, but I don’t think you can know that about yourself until you’ve done it for a while (3-4 months). Here are the steps I’d recommend:
1. Start doing daily yoga now. Do this for about a month before starting to run. I say this to address the knee pain. Yoga will help get your body in alignment (coming from someone who used to have significant issues with running due to injuries/soreness). There’s an app called downdog that’s really helpful for beginners. Start consistently walking during this time.
2. Go to a run shop and have someone help you pick out a pair of shoes based on your pronation.
3. Research proper running form. You should understand the basics of how your foot should be hitting the ground, the proper cadence, etc.
4. Download the couch to 5K app and complete it. Don’t push yourself to run more than it tells you to. Slow down. Run at an extremely comfortable pace. Do 10-15 minutes of yoga every single day - do yoga directly after you run on run days.
The couch to 5k app is only 3 days a week. It starts slow. As you’re progressing, figure out what works best for you for the other issues you mentioned. I shower and wash my hair every run day. I also have found I enjoy running more with no music, podcasts, etc. I also love running once a week in a group, and that motivates me to run on the other days so I can keep up with the group weekly.
Are you me OP? Especially the last point, whenever I run more than couple of minutes I almost cannot breathe. I tried to get into the habit of running with intervals- one min walk, one min run with longer walks before and after. But this would take almost an hour and then I’m too tired and you have to do it regularly otherwise it doesn’t work. You can try this or just give up on running, instead try something you would enjoy more
If you absolutely hate it, then do another form of cardiovascular exercise (row, cycle, HITT, box) but I would definitely get those chest pains and dizziness checked out ASAP.
Smoker? Non-smoker?
Agree with others to pick something you enjoy. I wouldn’t say I enjoy running, but I enjoy completing a “run.” I use quotes because the only way I can do it is using those couch to 5/10K programs with the intervals - the ones I do average about 30 minutes.
Running is okay, but martial arts and martial arts inspired workouts like Boxing and Kickboxing are better for full body results and take much less time to burn the calories that would take hours of running.
One other thing is that if dead set on running but you’re injuring yourself, speak to a physiotherapist and they’ll give you some exercises that can help you. It’s a long road though, so don’t expect any quick fixes.