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Runners advice

agamble Posts: 1,029 Joined: 2003/09/22	2004/03/15, 05:45 PM I started running last week. I ran for 4 days with no problems. Took the weekend off. Got up this morning and ran (well, walked-ran for about 30 minutes) Now my knees are killing me. It feels as if I have twisted them. I stretched and warmed up. I had no problems during the activity. Is this normal?
bigandrew Posts: 5,146 Joined: 2002/10/21	2004/03/15, 05:59 PM Do you have the right shoes? Do you run flat footed? What are you ruuning on? Asfalt? Grass? track? sidewalk? Had any knee troubles in the past?sprains, twishts? tears etc? I am very flat footed this is why I don't run if any at all, I use non impacting machines to do my cardio( when i do lol) If its in your knees you might a have or gettinga lil case of tendonitis( inflamation of the knee tendons) Ice them and heat them and give them some rest a few days a week, if it get so bad its hard to walk and bothers you all the time, might need to go see a orthopedic or somthing too see. -------------- .......adversity causes some to break, but others to break records! ......minds are not vessles to be filled, but fires to be enlightened ......Confucious once said ,DO NOT play leap frog with a unicorn
agamble Posts: 1,029 Joined: 2003/09/22	2004/03/15, 06:04 PM I run on asphalt, my shoes are Nike Air (I have no idea if they are right or not) I have never had problems with my knees. Flat footed- I don't know. It's weird. It just started today. I am hoping it is pretty common to have problems like this. My age may be catching up to me. I'm just glad that tomorrow is bike day. Thanks
bigandrew Posts: 5,146 Joined: 2002/10/21	2004/03/15, 06:07 PM Might need some insoles or somthing to support the arch of your foot. Get a good running shoe and wear them only for running, so they stay nice and springy and supportive, I have cheerleading shoes, walking shoes( my college campess is 500 acres lol) and weigh lighting shoes( wrestling shoes) and I have some sandals too that i wear just around or when its really hot out. Might try getting some joint stuff.... to help cushion them. -------------- .......adversity causes some to break, but others to break records! ......minds are not vessles to be filled, but fires to be enlightened ......Confucious once said ,DO NOT play leap frog with a unicorn
Datdanigirl Posts: 452 Joined: 2004/02/11	2004/03/16, 01:54 PM I've had to change my shoes up several times, also stay focused on form until it becomes a habit.. keep your movements smooth and fluid and notice where your weight is landing on each foot -- should be square on the cushioned heel, not to the in or outside of your foot. Improperly fitted shoes can cause you to shift your weight unevenly which will put strain on your knee.
asimmer Posts: 8,201 Joined: 2003/01/07	2004/03/16, 02:02 PM www.runnersworld.com looks like you can find out almost anything about running there!
asimmer Posts: 8,201 Joined: 2003/01/07	2004/03/16, 02:03 PM Oh, did you work up to running or just start with four days your first week?
agamble Posts: 1,029 Joined: 2003/09/22	2004/03/16, 02:26 PM 4 days first week. Thanks for the website. I'm going to ride my bike until the knees feel better. I thought I was doing so good. I should have known better.
ATIGER Posts: 992 Joined: 2003/02/26	2004/03/16, 02:28 PM agamble, this may be something that should be posted in the "You know when you are over 40..." post.:laugh:
asimmer Posts: 8,201 Joined: 2003/01/07	2004/03/16, 02:29 PM I have a book called 'The non-runner's running book' It is very good. i will look up the program to go from walk to running for you. I think you did too much, too soon. You need to ease into a running program or, as you have experienced, you will have a lot of pain.
agamble Posts: 1,029 Joined: 2003/09/22	2004/03/16, 02:51 PM Thanks A, I would appreciate that. Just a temporary setback. I will be back at it in a few days. atiger, I honestly thought about posting it there. Beautiful weather, eh.
Datdanigirl Posts: 452 Joined: 2004/02/11	2004/03/16, 04:12 PM I'd love to see that too Amy, having learned my lessons the hard way!
asimmer Posts: 8,201 Joined: 2003/01/07	2004/03/17, 08:38 AM Here is one plan to gradually work from walking to running - it builds endurance. Do each workout 3-5 times a week (starting with three the first few weeks and gradually working up to five) Your brisk walking pace is 80% of max effort and your running pace should be comfortable, but still work. Week one: warm-up 3-5 minutes brisk walk 5 minutes then run 3 minutes. Repeat total of three times. Cool-down walk 3-5 minutes. (and stretch!!!) Week two: warm-up 3-5 minutes brisk walk 5 minutes, run five minutes. Brisk walk three minutes, run 5 minutes. Brisk walk 5 minutes, run 5 minutes. cool-down walk 3-5 minutes. Week three: warm-up 3-5 minutes. brisk walk 5 minutes, run 8 minutes. brisk walk 3 minutes, run 8 minutes. Repeat once. cool-dwon walk 3-5 minutes. Week four: warm-up walk 3-5 minutes. Brisk walk 5 minutes, run 10 minutes. brisk walk 3 minutes, run 10 minutes. Brisk walk 3 minutes, run 10 minutes. Cool-down walk 3-5 minutes Week five: warm-up 3-5 min utes brisk walk 5 minutes, run 15 minutes. Brisk walk 3 minutes, run 15 minutes. cool-down walk 3-5 minutes. week six: warm-up 3-5 minutes. brisk walk 5 minutes, run 30 minutes. cool-down walk 3-5 minutes. week 7 - warm-up slow jog 3-5 minutes workout - run 30 minutes cool-down walk 3-5 minutes week 8 warm-up slow jog 3-5 minutes workout - run 35 minutes coold-down walk 3-5 minutes. That is from the latest issue of M&F Hers, I came across it this morning. I will find my running book and see how different his walk-to-run training plan is, i think it is more gradual than this. Good luck! -------------- "To be able to go to the gym and train hard is a joy and a privelege, even though the hard work necessitates driving yourself through considerable discomfort. Savor this privelege and blessing, and revel in it." Stuart McRobert, Beyond Brawn
agamble Posts: 1,029 Joined: 2003/09/22	2004/03/17, 09:33 AM Thank you Amy!