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Message
re: Recently started running - went too hard
Posted on 5/29/22 at 2:16 pm to Mingo Was His NameO
Posted on 5/29/22 at 2:16 pm to Mingo Was His NameO
I was wondering the same thing. 
0
Posted on 5/29/22 at 6:00 pm to Mingo Was His NameO
quote:
You hurt your neck moving your legs?
Maybe he was running in New Orleans.
Posted on 5/31/22 at 2:02 pm to Sev09
Get a good pair of running shoes. Work on running for time instead of distance. For instance run for 20 minutes instead of two miles. Work at a 10:00 minute pace to start then work you way down. Intervals shouldn't be done as frequently. Build a solid foundation then increase it from there.
This post was edited on 5/31/22 at 2:03 pm
Posted on 6/1/22 at 9:33 am to Sev09
quote:
I did 4 days in a row. About 2 miles on concrete each day
Too much for a beginner. Dial it back. It is better for you to run less, and slower, than not run at all.
Posted on 6/2/22 at 1:46 am to Sev09
You sound like you’re in the exact position I was in back in mid April. We had a few days of nice weather, and I decided I wanted to start jogging outside again for the first time in years. Up until then I had just been walking/jogging inside on a treadmill.
So I just took off without any sort of plan, other than to try and take it easy, but by the second week I decided to push myself to just over 3 miles and the next morning the inside of my knee was killing me. Took a few days off, started back at square one basically, and decided to just follow a run/walk plan that would slowly condition my body to the impacts of running on hard surfaces again. I’ve also started doing a few lower body excercises throughout the week to strengthen my legs. I’m now on week 4 of the 5k training plan, and while I’m still slow as shite, I can happily report back that these last two weeks I haven’t had any real issues with my knees.
There are a lot of plans out there, but I was finding most of the “couch to 5k” type plans were fairly similar, so I just picked one in the end.
Runner’s World Plans
Since I knew I could run a 5k distance, but that it stressed my knees too much, I decided to start at the beginning of that training plan…which was #4. It’s a 7 week program designed to get you to run a 5k continuously by slowly building up your run/walk ratio by increasing the minutes you run while decreasing the minutes you walk. Had a bit of lingering discomfort in my knee for the first week or so, but wasn’t bad, and after that I haven’t had any issues really, aside from normal muscle soreness.
I’ll also mention that I’ve watched quite a few YouTube vids on proper running form since I’ve started back, and it’s helped me to be conscious of my stride more, and how my foot strikes the ground. As a result I think I’ve shortened my stride a bit, and lessened some of the impact on my knees.
ETA: oh, and buy new shoes. It helps get me out the door sometimes.
So I just took off without any sort of plan, other than to try and take it easy, but by the second week I decided to push myself to just over 3 miles and the next morning the inside of my knee was killing me. Took a few days off, started back at square one basically, and decided to just follow a run/walk plan that would slowly condition my body to the impacts of running on hard surfaces again. I’ve also started doing a few lower body excercises throughout the week to strengthen my legs. I’m now on week 4 of the 5k training plan, and while I’m still slow as shite, I can happily report back that these last two weeks I haven’t had any real issues with my knees.
There are a lot of plans out there, but I was finding most of the “couch to 5k” type plans were fairly similar, so I just picked one in the end.
Runner’s World Plans
Since I knew I could run a 5k distance, but that it stressed my knees too much, I decided to start at the beginning of that training plan…which was #4. It’s a 7 week program designed to get you to run a 5k continuously by slowly building up your run/walk ratio by increasing the minutes you run while decreasing the minutes you walk. Had a bit of lingering discomfort in my knee for the first week or so, but wasn’t bad, and after that I haven’t had any issues really, aside from normal muscle soreness.
I’ll also mention that I’ve watched quite a few YouTube vids on proper running form since I’ve started back, and it’s helped me to be conscious of my stride more, and how my foot strikes the ground. As a result I think I’ve shortened my stride a bit, and lessened some of the impact on my knees.
ETA: oh, and buy new shoes. It helps get me out the door sometimes.
This post was edited on 6/2/22 at 2:31 am
Posted on 6/3/22 at 6:29 am to Sev09
2 miles easy pace and rest every third day. Don't bother with intervals until you have a solid base.
Posted on 6/6/22 at 3:18 pm to Mingo Was His NameO
quote:
You hurt your neck moving your legs?
I did this a few years ago training for a Spartan race. Wound up with a pinched nerve stemming from residual impact of a wreck (got rear ended coming off the Siegen exit) a few years before. Had no idea it was an issue but it lingered for a couple of years from there until a chiropractor worked it out.
Posted on 6/6/22 at 9:07 pm to Sev09
Great job on getting back into running. 30 is definitely not too late to start running or start back. Slowly building up mileage and days running is a must. No more than 10% increase week too week is a standard rule. Starting off it is pretty hard to build mileage. Taking a day between for now is a good idea. Your body doesn’t know mileage, it recognizes stress. If the stress and pounding is too much, you will pay. Quality running shoes that fit your needs is a must. Varied terrain is huge. Treadmills to save your joints is a total myth!
Most people really don’t have a clue on advising you how to train or build mileage. First suggestion is to avoid forums like this and look into runner specific forums, talk to your local running store or a known local runner. Keep in mind that just because someone is a runner, it does not mean they have a clue about coaching. A few tweaks here and there and you could be feeling great again running.
Most people really don’t have a clue on advising you how to train or build mileage. First suggestion is to avoid forums like this and look into runner specific forums, talk to your local running store or a known local runner. Keep in mind that just because someone is a runner, it does not mean they have a clue about coaching. A few tweaks here and there and you could be feeling great again running.
Posted on 6/7/22 at 8:44 am to Sev09
Lots of good advice here already. The right shoes is a critical factor. Avoid pavement also. When I got serious about running I paid attention to shoes and mileage wear etc. it made a huge difference. I used to get bad shin splints. Find a treadmill to mix in perhaps
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