Run Run Away

Question:

JOGGING! In the middle of a 4-mile walk today I decided to jog a bit. My knees have in the past been a bit wonky for some reason, so I tried to take it easy, more of a gentle shuffle-jog than a runner’s gait. I started feeling the burn on my upper thigh tendons immediately, apparently these don’t get worked much by cycling. It felt good. I used to run like the wind in highschool, more than 20 years ago, thanks to a junior high p.e. program that required us to run 2-3 laps every day. Occasionally in dreams I find myself running effortlessly like that, and I want to do it again. Back in 2001 or so, at 30lbs more than now, I tried running for a half-mile, but the potbelly jiggle made it less than fun. Interestingly, I still don’t "feel" 50lbs lighter like I thought I would. Back when I had lost ~15lbs (eg. at ~220) I felt more of a difference, ie there’s not much difference between 180 now and 220 this spring …  I thought I’d be a lot stronger now, since 50lbs is a LOT of extra weight not to be carrying around (I know this from carrying garden soil bags etc). But I guess the legs aren’t going to get stronger on they’re own. Gotta push ‘em! And start some knee bends or something.  Maybe all those stupid calisthenics from junior high would work again…

Response:

JOGGING! But I guess the legs aren’t going to get stronger on they’re own. Gotta push ‘em!

Don’t push ‘em too hard! It’s possible to build up a decent running program even if you’re overweight–if you’re smart about it! And it’s possible to completely blow out your knees, achilles, or any other number of nasty injuries even if you’re height/weight proportion–if you’ve got too much motivation and not enough information! I recommend www.runnersworld.com as a good place to start for information, as well as the beginning runner’s FAQ from rec.running. If I were to condense it into 3 pieces of advice, I’d say (a) don’t run too fast (if you’re out of breath, you’re running too fast–walk a minute and try again); (b) work up to running a solid 30 minutes using a run/walk program; and (c) give it a couple weeks to see if you like it (you can see astounding "beginner’s gains" in a couple weeks) and then INVEST IN GOOD SHOES from a running shop that can diagnose your gait and recommend appropriate models. 5 miles a week in crappy shoes isn’t likely to hurt you. 15 miles a week can. And, oh yeah–don’t run every day–take recovery days. Your muscles don’t get stronger while you’re running. They get stronger in the 24-36 hours after you run, when they heal up from the microtears. I guess that’s 4 pieces of advice? And start some knee bends or something.  Maybe all those stupid calisthenics from junior high would work again…

Doing knee bends will make you better at doing knee bends, but they won’t do a whole lot for your running abilities. Running is the best exercise to do to become a better runner.  Of course, most people see running (or knee bends or whatever) as a means to an end (getting fit, being healthy, burning calories, having nice muscles) and not the end itself, so I’m not saying don’t do them.

Response:

- Hide quoted text — Show quoted text – JOGGING! But I guess the legs aren’t going to get stronger on they’re own. Gotta push ‘em! Don’t push ‘em too hard! It’s possible to build up a decent running program even if you’re overweight–if you’re smart about it! And it’s possible to completely blow out your knees, achilles, or any other number of nasty injuries even if you’re height/weight proportion–if you’ve got too much motivation and not enough information! I recommend www.runnersworld.com as a good place to start for information, as well as the beginning runner’s FAQ from rec.running. If I were to condense it into 3 pieces of advice, I’d say (a) don’t run too fast (if you’re out of breath, you’re running too fast–walk a minute and try again); (b) work up to running a solid 30 minutes using a run/walk program; and (c) give it a couple weeks to see if you like it (you can see astounding "beginner’s gains" in a couple weeks) and then INVEST IN GOOD SHOES from a running shop that can diagnose your gait and recommend appropriate models. 5 miles a week in crappy shoes isn’t likely to hurt you. 15 miles a

week can. I couldn’t agree with this piece of advice more! (not that the other things were off because they weren’t)  It’s amazing how critical the right shoes are for avoiding injury. And, oh yeah–don’t run every day–take recovery days. Your muscles don’t get stronger while you’re running. They get stronger in the 24-36 hours after you run, when they heal up from the microtears. I guess that’s 4 pieces of advice?

but good advice nonetheless… Jenn

Response:

INVEST IN GOOD SHOES from a running shop that can diagnose your gait and recommend appropriate models. 5 miles a week in crappy shoes isn’t likely to hurt you. 15 miles a week can. I couldn’t agree with this piece of advice more! (not that the other things were off because they weren’t)  It’s amazing how critical the right shoes are for avoiding injury.

A lot of people also make the mistake of thinking that "expensive shoes" = "better shoes." Well, more expensive shoes are "better," but they’re better for different things. Some people have problems with knee or ankle soreness related to overpronation. If no one tells them they should try "stability" or "motion control" shoes, they go out and buy the cushiest $100 cushioning Nikes they can find in hopes of correcting the problem and wind up making things worse.

Response:

But I guess the legs aren’t going to get stronger on they’re own. Gotta push ‘em! And start some knee bends or something.  Maybe all those stupid calisthenics from junior high would work again…

Yep, body weight squats have their place.

Response:

JOGGING! But I guess the legs aren’t going to get stronger on they’re own. Gotta push ‘em! Don’t push ‘em too hard! It’s possible to build up a decent running program even if you’re overweight–if you’re smart about it! And it’s possible to completely blow out your knees, achilles, or any other number of nasty injuries even if you’re height/weight proportion–if you’ve got too much motivation and not enough information!

thanks for the advice. At my age (37) I’m fully aware that more harm than good can come from running if I’m not exceedingly careful. I’m just tired of walking around like an old man and have found cycling not really addressing the problem.

Response:

– Hide quoted text — Show quoted text – INVEST IN GOOD SHOES from a running shop that can diagnose your gait and recommend appropriate models. 5 miles a week in crappy shoes isn’t likely to hurt you. 15 miles a week can. I couldn’t agree with this piece of advice more! (not that the other things were off because they weren’t)  It’s amazing how critical the right shoes are for avoiding injury. A lot of people also make the mistake of thinking that "expensive shoes" = "better shoes." Well, more expensive shoes are "better," but they’re better for different things. Some people have problems with knee or ankle soreness related to overpronation. If no one tells them they should try "stability" or "motion control" shoes, they go out and buy the cushiest $100 cushioning Nikes they can find in hopes of correcting the problem and wind up making things worse. I agree with that too.  I bought some motion control shoes and it made a world of difference.  Cushioned shoes don’t do it for me. Jenn

Of course. For myself, I have very high arches and very narrow feet. (Oh how I wish my body was built like my feet – 8 1/2 AA -…long and narrow, I’d be a super model!!), so I need to have the best shoe for that. I also never buy my shoes at a regular sports store. I go to a running store to buy running shoes. And yes, they are expensive, but well worth it. Martha – Hide quoted text — Show quoted text –

Response:

– Hide quoted text — Show quoted text – INVEST IN GOOD SHOES from a running shop that can diagnose your gait and recommend appropriate models. 5 miles a week in crappy shoes isn’t likely to hurt you. 15 miles a week can. I couldn’t agree with this piece of advice more! (not that the other things were off because they weren’t)  It’s amazing how critical the right shoes are for avoiding injury. A lot of people also make the mistake of thinking that "expensive shoes" = "better shoes." Well, more expensive shoes are "better," but they’re better for different things. Some people have problems with knee or ankle soreness related to overpronation. If no one tells them they should try "stability" or "motion control" shoes, they go out and buy the cushiest $100 cushioning Nikes they can find in hopes of correcting the problem and wind up making things worse.

I agree with that too.  I bought some motion control shoes and it made a world of difference.  Cushioned shoes don’t do it for me. Jenn

Response: