To all you regular runners out there ....

nerakma
nerakma Posts: 77 Member
in Fitness and Exercise
Quick questions:

1. I have a touch of runners knee (hot and a bit sore) from too much running. I have rested it for a couple of days, but hate to not run.Any tips on how to manage (avoid) this? I know I need to make sure I do a better warm up in future.

2. What is your running heart rate on average? I tried out my HRM tonight for the first time and after calculating my optimum range for heart rate, I struggled to keep it low enough! I calculated a max of 157 bpm (36 years old, 52 bpm resting heart rate, 80% of max) but had to run 2min per mile slower than usual to stay at 165-170bpm.

Thanks :smile:

Replies

  • faith_76
    faith_76 Posts: 199 Member
    my heart rate ave. when running is 174-178 so my hrm says I'm over my target. I just turned off the alarm so it would quit beeping at me
  • faith_76
    faith_76 Posts: 199 Member
    I have tried a knee strap for my knee and didn't like it. I'm going to try taping it soon.
  • southerndream24
    southerndream24 Posts: 303 Member
    My only suggestion on how you should deal with it is to figure out what is causing your knee pain. If it's flat feet, weakness in your quads, etc you need to work on correcting that. On the heart rate question, no clue. I only care about my pace.
  • rduhlir
    rduhlir Posts: 3,550 Member
    For runner's knee:

    http://www.runnersworld.com/tag/runners-knee

    As far as the HR thing, I judge it by how I actually feel. I just make sure I am not gasping for air....if I can talk then I am good.
  • pamp1emousse
    pamp1emousse Posts: 282 Member
    I get that as well...do you run in a grassy area? Running on grass tends to help me. And walk down steepish hills! I find running downhill a killer :)
  • nerakma
    nerakma Posts: 77 Member
    Ok, some helpful stuff there - thanks for the article. I do make sure I stretch my legs well before I set off, but I should perhaps look at replacing my shoes (not that old, but not that new either).

    Re the heart rate, I am not out of breath at all at 160 bpm and can still speak comfortably at 175bpm, so I will just adjust the HRM range or turn off the beep as suggested!
  • scottb81
    scottb81 Posts: 2,538 Member
    If you have to slow down to stay under 80% it means that you run too hard all the time and are aerobically underdeveloped.
  • aliciap412
    aliciap412 Posts: 170 Member
    I had some serious knee problems and they diminished almost entirely after I went to a running store and had them find me the right shoe. could that help? I also talked to my doctor about it. have you done that yet?
  • Still_Fluffy
    Still_Fluffy Posts: 341 Member
    I have issues with my knee which is due to hip weakness on one side. Its important to due strnegth exercuses to prevent and manage knee issues.

    Good luck.
  • Fitburd
    Fitburd Posts: 92 Member
    If you are in pain that will send your heart rate up.
  • SonicDeathMonkey80
    SonicDeathMonkey80 Posts: 4,489 Member
    Quick questions:

    1. I have a touch of runners knee (hot and a bit sore) from too much running. I have rested it for a couple of days, but hate to not run.Any tips on how to manage (avoid) this? I know I need to make sure I do a better warm up in future.

    2. What is your running heart rate on average? I tried out my HRM tonight for the first time and after calculating my optimum range for heart rate, I struggled to keep it low enough! I calculated a max of 157 bpm (36 years old, 52 bpm resting heart rate, 80% of max) but had to run 2min per mile slower than usual to stay at 165-170bpm.

    Thanks :smile:

    1) Runner's knee isn't caused by "too much running." It is caused by improper form/shoes, inadequate stretching, or a need for building muscle. You can buy patella straps to better position your kneecap, but you should assess the other stuff first. Properly fitted shoes and hitting the gym cleared mine up.

    2) Heart rates vary by conditioning levels. My daily training heart rate cruises around the 130s, and will sometimes get to mid 140s when running hills. When I'm doing tempo runs, it will get into the anaerobic zone, and I make sure not to keep it there for longer than 20-30 min, or else I'll be asking for it later.
  • nerakma
    nerakma Posts: 77 Member
    Ok, thanks. I am not in pain when I run, it's a bit hot and tender at other times (I gather this is pretty typical).

    I do yoga, but I guess I will have to look at incorporating some other training too, I have thought about joining a gym, but haven't set foot in one for about 12 years or so - after getting a bit hooked on going I went 'cold turkey' because I was losing too much weight ... then never went back!:huh:
  • aliciap412
    aliciap412 Posts: 170 Member
    Ok, thanks. I am not in pain when I run, it's a bit hot and tender at other times (I gather this is pretty typical).

    I do yoga, but I guess I will have to look at incorporating some other training too, I have thought about joining a gym, but haven't set foot in one for about 12 years or so - after getting a bit hooked on going I went 'cold turkey' because I was losing too much weight ... then never went back!:huh:

    maybe talk to a seasoned yoga instructor about your knee problems and have them spot if you're doing any poses incorrectly. I did pigeon incorrectly for 3 years and it turned out that led to my knee problems. Also, after someone adjusted my stance in Warrior 1 and 2, I realized I was building more muscle around the knees when I started doing it correctly! It was quite an epiphany for me and really helped me.
  • bulletproofkasper
    bulletproofkasper Posts: 126 Member
    Shoes, get some good quality running shoes!
    I had issues with my knee, brought great runners and solved the problem once it heeled :)
  • nerakma
    nerakma Posts: 77 Member
    Quick update: I haven't managed to get anywhere near the shops yet to look into getting new trainers (I work in the middle of nowhere!), but I have been doing the C25k exercises I found on the NHS website, both as a warm up and a cool down.

    This morning I went for a shorter run and ... no pain or heat in the knee. Yay. I will carry on with these exercises and perhaps work my distance back up gradually to what I was doing before.

    Thanks all for your advice :smokin:

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