new runner that needs pointers

runnerklm

14 posts since
Jan 8, 2008

Jan 12, 2008 10:07 AM

new runner that needs pointers

I'm brand new at this running thing, infact I just started on 1/6. I am a true couch potato so it's taking me awhile to get adjusted. I'm almost able to do the 60second jog/90second walk without feeling totally short of breath but now my knees are killing me. I do not mind the soreness on the rest of my body but my knees keep me from running as far as I am able to (and would like to). I have already decided that I'm going to do the first week of the C25K over again but I would really like some general pointers. Got any for me??? Thanks everyone!!

lisa83044

60 posts since
Jun 20, 2007

1. Jan 12, 2008 4:17 PM

in response to: runnerklm

One tip I have is ice and advil after your run for about twenty minutes. Especially after stretching. Make sure to stretch before your run and after. Also, when your knees start to hurt slow down or start walking.

Are you using shoes specifically for running? Do you know if you pronate or supinate? To tell this look at shoes that are worn... if they show more wear on the inside you pronate if it is more on the outside you supinate. Then ask a sales clerk which shoes they recommend for your foot. This will help deter knee pain also.

People who pronate need shoes with more stability. Supinators need more cushion and flexibility. Check out this page it may be of help. http://www.med.umich.edu/1libr/sma/sma_athlshoe_sma.htm

Lisa

DaveVause

620 posts since
Jul 9, 2007

2. Jan 12, 2008 4:34 PM

in response to: runnerklm

Yes....I agree with Lisa. Additionally, you should go to a good running shoe store - one that is targeted at runners - and get fitted for your shoes.

Beyond that, my advice is never attempt to run through pain. Rather, find out what's causing it and fix the root cause.

Dave Vause
08 MC Historic Half
07 Frederick Marathon
05, 06 MCM
blog: //community.active.com/blogs/DaveVause
personal web site: www.vause.name

runnerklm

14 posts since
Jan 8, 2008

3. Jan 13, 2008 8:05 AM

in response to: DaveVause

Thanks Lisa and Dave!! Are there stretches that you recommend that are easy on the knees?? I have good shoes but maybe I will go to another running store to get a second opinion because I do not recall the guy at the store saying anything about pronation or supination.... If you guys have any other pointers for a new runner I'd love to hear them....

Thanks,

Keri

DaveVause

620 posts since
Jul 9, 2007

4. Jan 13, 2008 8:27 AM

in response to: runnerklm

Yes...if the shoe guy doesn't know about pronation or supination, you're in the wrong store.

I've found that if I don't stretch my hamstrings daily, I'm inviting sore knees.

Some web references:

knee pain: http://www.coolrunning.com/engine/2/2_5/194.shtml

http://www.runnersrescue.com/Running_Knee%20Pain_Strain_Injury.htm

Dave Vause
08 MC Historic Half
07 Frederick Marathon
05, 06 MCM
blog: //community.active.com/blogs/DaveVause
personal web site: www.vause.name

McRalph

1 posts since
Jan 13, 2008

5. Jan 13, 2008 1:56 PM

in response to: runnerklm

I'm a new runner as well so I'm not sure how much I can help, but here goes!

I used to experience shin splints all the time until my physiotherapist gave me calf muscle stretches to do and I haven't experienced any pain since! I also find running outside gives me abdominal pain so I now run exclusively on the treadmill (at least until I build up my muscles and stamina) Perhaps the ground is too hard on your knees right now? I think the most important thing is to work at your own pace and be gentle with yourself

Good luck!

Paul828

115 posts since
Dec 25, 2007

6. Jan 13, 2008 9:58 PM

in response to: runnerklm

Hey Runnerklm,

I want to encourage you to continue in establishing the active life style as just that, a Lifestyle Choice". I encourage you to hang on long enough that you can get past all of the beginning stuff you get to a point where you can really feel the difference that the lifestyle will give you in emotion, physical, spiritual and self actualization. Go slow, don't over do it, but keep it up.

There are many activities that you can do to be active. My favorite is running even after knee surgeries and all. It is my favorite high.

The change of activity could really be the major cause of the knee pain. Don't run on concrete. This is a killer. Asphalt is much better. Smooth dirt or trail is best. Running, walking is great. Just get out and get it done.

Can I also suggest that you document what you are doing. Log in what ever it is so that you have a record to see the progress that you WILL make.

Good suggestions by the other reply. (I don't remember her name) But you don't really want to rely on too much medication. If you are heavy and putting lots of force on your body mix the run and walk well. You should see unwanted pounds fall off very quickly by getting off the couch. You diet is important too, but just giving your body a regular change of respiratory and heart rate you should see soon that you will sleep better, be more regular in the restroom, and feel better toward life in general.

Good luck and keep it up. Let us know your struggles and successes so that we can inspire and celebrate.

Paul828

runnerklm

14 posts since
Jan 8, 2008

7. Jan 14, 2008 5:20 AM

in response to: Paul828

Thanks for all of the great advice. Everyone in this message board has been so supportive and helpful!! I'm going to stick with the running, I can already feel a difference in my emotional wellbeing and I'm sure the physical improvements will fall into place. I will start running on the road instead of the side walk, hopefully that helps some. Plus I got the knee braces. I did ice my knees yesterday and I felt better his AM but I'm not scheduled for a run until this PM. I'll let you guys know how it goes. Someone mentioned that I should do some strenthening exercises for my upper legs and this would put less strain on my knees. Do you know any?? PS: Keep the advice coming!! Thanks

DaveVause

620 posts since
Jul 9, 2007

8. Jan 14, 2008 5:36 AM

in response to: runnerklm

Lunges are an excellent way to strengthen the quads and glutes (thighs and hips). Just be sure you don't let your leading knee move beyond the toes of the forward foot. Hamstrings (back of thigh) are a bit harder to isolate. Try standing leg curl, maybe with ankle weights.

Dave Vause
08 MC Historic Half
07 Frederick Marathon
05, 06 MCM
blog: //community.active.com/blogs/DaveVause
personal web site: www.vause.name

Jay Silvio

1,652 posts since
Jul 9, 2007

9. Jan 14, 2008 12:00 PM

in response to: DaveVause

DaveVause wrote:
you should go to a good running shoe store - one that is targeted at runners - and get fitted for your shoes.

I want to echo what Dave wrote. The majority of running aches and pains can be alleviated with the appropriate footwear. Good running shoes are well worth the investment.

Good luck!

runnerklm

14 posts since
Jan 8, 2008

10. Jan 14, 2008 7:02 PM

in response to: Jay Silvio

Thanks for all of the great advice everyone! Just as you all suggested I went tonight to a real running store. The guy there was so great. He watched me walk and run and his jaw dropped... apparently I "severely over pronate". As soon as I put the shoes on that he picked out for me I could feel the pressure come off my knees. I still didnt run today, I wanted to give them another day to feel really good so I'm not trying to run through the pain. BUT I will be back out there tomorrow right after work. I'm also going to start journaling everything, I think thats a great idea. When I'm down I can just look at it and realize that I have made some progress. I really appreciate all of your positive support and very educated answers to all of my questions... With the help of all of you I'll be a great runner in no time!!

Thanks,

Keri

amberwfreeman

1 posts since
Jan 22, 2008

11. Jan 22, 2008 11:31 PM

in response to: runnerklm

I am a newbie too! I see everyone talking about getting really good shoes... where do I go to get some? Which stores have knowledgable staff members to help me??

runnerklm

14 posts since
Jan 8, 2008

12. Jan 23, 2008 5:04 AM

in response to: amberwfreeman

You really should get the right shoes.... I haven't been able to run for over a week because I started running with the wrong shoes and my knees are killing me because of it. I'm almost back to normal now and hoping I can start back up again in the next few days. Where are you from? I looked googled running stores in my area and got a whole list of them. then I talked to people at work that I know run and asked them. I narrowed it down to a few stores and went to the one closest to my house. They did a great job. They talked to me about what was going on, my activity level now and prior to starting my running program, the pain in my knees and then they watched me walk, jog and run told me that I over pronate and gave me several shoes to try on. I would suggest if you go into a store and they don't do those things you should run the other way. I hope that helps! And GOOD LUCK with your running program as well as finding the right shoes

Dredog

76 posts since
Jan 12, 2008

13. Jan 23, 2008 7:54 PM

in response to: amberwfreeman

I went to my first running store last weekend and it was great! I found out all kinds of stuff about my running and step that I knew nothing about!!! They have all kinds of great running specialty stuff too....(including great running bras!!) Hope you find a great store!

Jan 12, 2008 10:07 AM

new runner that needs pointers

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