Running Advice

tabbydog

Hey there! I have recently started running (three weeks ago). I would like some info on the "right" way to start. I used to run years ago, and "started" by going out and running three miles and find that 10 years older and 30 pounds heavier it isn't working so well. :grumble:

I walk and run in combination. I live in a very hilly area, and walk the first 1/2 mile or so because it is straight up hill. I then run when I catch my breath from the hill, and run until I am really winded, and walk until I catch my breath. I then walk the last 1/2 mile, which is straight down hill because I think that running it would be hard on my knees. I go 3 miles and it takes me about 45 minutes.

My problem is that I have started having knee pain (just below the knee). I have one "noisy" knee, but it hasn't hurt in the past from regular normal everyday activity.

Should I be doing a more structured routine? Is it fine to just do it the way I have been doing it? I wouldn't worry, but I don't want to damage my knees. Is there any technique that I can do to make them not hurt? Is it normal for them to ache as the tendons and ligaments get toughened up to the activity? Any advice would be much appreciated!

pattitricia85

strengthen your quads and hamstrings. squats and lunges are great. You could also look online for some good leg exercises. The same thing happens to me, i build up my quads really strong and my knees don't really bother me anymore

VballLeash

Your shoes may be the issue, it is very important to have good running shoes, if you go to a running store they can help you out by fitting you and such. I wouldn't worry too much but make sure that you are icing your knees regularly (20 minutes at a time). You are doing good especially since you haven't ran in awhile, the rule is to increase 10 percent every week. Good luck, keep it up!

~Leash

debnu1

I've had knee pain before and it got better just with simple stretching. Make sure you stretch your quads by pulling your foot into your buttocks with the opposite hand. Make sure your knee stays down and doesn't flair out to the side--it will give you a good stretch and it feels really good. I find I have to be really good about doing this stretch every time I run or I start to get knee pain again. Congratulations on running. I find it is really rewarding!

tabbydog

Thanks everyone for the great advice! :bigsmile:

Azdak

Starting back running again once you are older (and heavier) can be a tricky proposition. One the one hand, you want the exercise benefits, but you have to be careful because your joints might not be able to tolerate the extra stress, esp w/the extra weight.

First of all--good running shoes are a must--that's the first important investment.

Secondly--start slowly.

Third--start slooooowly.

The whole process of exercise training is that your body is adapting to stresses you are placing on it during the exercise workout. Stress/adaptation--it starts off as simple as that.

So--you need to make sure that the stress is enough but not too much. Too much too soon and you overwhelm your body's ability to adapt. The best way for a novice to avoid overtraining is to: start slowly and take baby steps. That means making sure that in the beginning you are doing only that which you can tolerate right now. Forget about what you did before; forget about "getting in shape"; even forget about "losing weight". Just get out and get moving at a low enough level that you have no pain during or afterward. That might mean walking just 15-20 min at a brisk pace. Do it again, or a little more the next day, or even later that day. Once you have established a routine and gotten over some of the initial stiffness (4-6 workouts), add a couple of jogging intervals. At first keep it to only 30-60 sec and do it 3-4 times. See how you feel the next day. Gradually inch it up as tolerated until you can run more continuously.

Also try to include some stretching and strength exercises--esp squats and lunges. Once again, modify the exercises (wall squat, ball squat, 1/2 lunge, do just 1-2 sets of 5 or 6) and do just enough to get the feel and start the process of adaptation.

I think it is best to have some structure in this type of program. In other words, run for a set time, walk/recover for a set time, etc. This allows you to keep better track of how you are progressing. You might have to adapt that to the existing terrain, but that's OK.

That's the best way I know and I have used the same strategy to recover from numerous injuries. I started back on my latest program last March doing pretty much exactly what I just described (I do have a treadmill and stairclimber). I was significantly overweight. I am now 50lb lighter and have worked up to a consistent 60 min continuous running on the TM (yesterday I did 90 min). All with zero pain and zero problems w/feet or knees ( I am 55 w/3 prev knee surgeries and a number of foot injuries). I am doing some outside running (25-30 min max), but rationing it out very carefully because the impact is much greater.


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tabbydog

Hey Azdak, thanks for the advice. So running on a treadmill is better? I had thought that it would be more repetitive in that the terrain never varies so more repetitive motion type injuries, but I guess not....

As for the shoes, the first week I ran in my "old" shoes because I told myself that I wasn't getting new shoes unless I was really going to run. A week ago I got new shoes. Asics which seem to have the arch support that I need. It was after getting the new shoes that I started having the knee pain. Hmmm. I might have run more because I was more comfortable and was pushing myself a little harder.

Anyhow, I will start over with walking and "mini runs" and take it a little easier. I have always been one to not want to be a "wuss." :ohwell:

Thanks again!