Merkwurdigliebe, go easy on the leg extensions in the gym. That machine is incredibly easy to injure yourself on because it puts so much weight on the knee. (Here is one article that briefly discusses it) Maybe try lunges instead? I hate doing them myself, but I have noticed remarkable changes since I started doing them regularly.
I’m trying to get back into running. I ran cross country in high school; I was mediocre; I ran about a 20-minute 5k. I don’t really have the build for distance; I’m short and stout with large, bulky muscles, but I enjoy it anyway. I haven’t gotten into a good groove yet, so I’m running infrequently, but my current goal is to get my 5k under 30 minutes by the end of the summer. The last one I ran was just over 35. That will involve not only training, but also dropping weight, which is a reasonably goal in itself (I figure I’ve got about 40 pounds to drop). The plan, such as it is, is to get up early and head out to a local park with a 3.7 mile trail three or four times a week and just run. That hasn’t quite worked out yet.
Lunges are a secondary exercise, while leg extensions should be avoided completely due to the knee problems you cited. Squats, body weight or weighted, are better than anything else for your legs.
Whether weighted or not, be sure to maintain good form. Heels flat; back slightly arched, not rounded; chin neutral or slightly up; stomach tight. Push through your heels, drive your butt up, the rest will follow. The standard for how low to go is for your hip to break the plane of your knee. In other words, you don’t have to go ATG (ass to ground) but you should be squatting lower than 90º. Partial squats put more strain on your knees as well as restricting your range of motion and inhibiting strength gain. If you can’t go that low without rounding your back, you need to get your hamstrings more flexible. That’s pretty much necessary anyway if you run since good running form will use the back of your legs more than the front. Which, incidentally, is why you need to do squats to prevent problems from muscular imbalance.
As I’ve said in other threads, while I’m not a long-time runner, I’ve been researching fitness a lot over the last few years, and a good method of running seems to be Pose. If you follow the program, you’ll be doing both form drills that will eventually help with efficiency and injury prevention, and pre-running training that will strengthen your legs in preparation for running, which will also help prevent injury. Something else that will help is doing a little barefoot running. Keep it short at first, pick a nice forgiving surface like turf, and take a day or two off after a barefoot run. Treat it like strength training, in other words. Running barefoot makes your feet a little tougher and also strengthens small muscles and connective tissue in your lower legs.
I do a kind of fitness training that incorporates a lot of different things, including running. For runs, I do a mix of barefoot and running in Nike Free 5.0s. I find the 5.0s a little too thick for real comfort in comparison with running in bare feet, but if you’re used to shoes you may be more comfortable with those than barefoot or racing flats. I personally will probably go to Nike Free 3.0 when the 5.0s wear out. I do my barefoot running mostly on a clay track, but I’ve done some street/mixed runs barefoot too. I haven’t gotten a single blister since I ditched conventional shoes.
I’m going to be incorporating a bit more running over the next few months. So far, the farthest I usually run is 5 k at a moderately fast pace (my last time was just over 21 minutes) while most of my runs are shorter distances done at a fast pace or high intensity, interspersed with other training at the same time. I would like to work up to doing a 10 k at race pace for an event in November. I don’t think I’ll ever do more than that distance at performance levels. I may do a marathon sometime in the future just for the experience, but I’ll be looking to finish, not win.
That gives you some idea of where I’m coming from; I run as an adjunct to other training, not as my only form of fitness. While I’m looking for decent performance, I’m probably not going to specialize enough that I’ll get those nice sub-18 minute times, as it would compromise my strength and power too much. I also want to minimize my chance of injury or repetitive stress problems. Thus my choice of running style, shoes, and distances.
waves
Early morning runner here. I don’t see how people can run during the day or at night–dear Lord it’s just too hot in the summer and the rest of the year I still won’t run anytime except early. It just feels wrong somehow.
I love running because my brain sort of slides into a different place and it’s very relaxing for me. Now that I’ve moved to Boston I find running a little different because of the traffic. And I’ve noticed that runners are very preoccupied here too, and almost all are wearing MP3s. Very different from the Midwest.
Same here. Don’t know how people manage to run after eating. Occasionally I’ll manage it, but usually it makes me want to puke.
I’m around the 50-55 kilometres a week stage and ran my first marathon a month ago. Currently training for a 30 kilometer cross country race in about three months and working at reducing my times for the long runs. My last 22 kilometer run came in at 1:56:46 without beating me to a pulp.
I just got back from a 5 mile run - the same run I did yesterday. I doubt I will be up to it tomorrow, though. I forgot my sports socks, so I just put my trainers on unclad feet. I now have some huge blisters on my instep.
:smack: :smack: :smack: :smack: :smack:
But my legs feel good.
Si
I’m in week 4 of the couch-to-5k CoolRunning programme I got off another thread a few weeks ago. I am loving it. I am doing it every day instead of three times a week, too, because I can’t get enough of the feeling I get afterwards. It’s weird - I never thought I would be the kind of person who ran at all, let alone enjoyed it.
The only issue I have is that I was running in Timberland walking boots, so when I got paid I bought some fancy new running shoes, and they’re killing my feet. Blisters on my heels, and really bad aches in the ball of my left big toe.
Waves back!!
Welcome to Boston! I went out for 6 miles at 5:15am and the humidity still damn near killed me.
Now that you’re here, we should try to schedule a meet-up (running or otherwise).
I would love that 
Somehow I got my running schedule such that I run tomorrow morning when it will be hot like the Midwest. What is up with this heat? Did I bring it with me?
I love running - but haven’t been doing as much of it lately.
(in fact, I should be running right now - but I wussed out cause it’s raining)
Got to get back into it!
It sounds like you need to find a specialty running store where they can fit you for shoes that work for you. I’m guessing from your post is that you need motion control shoes and what you bought are too large in the heel.
I dunno guys, I kind of like the heat. It’s sort of nice. But I try to run around 6PM and it hasn’t been very hot this summer.
I checked out that running website: runningahead.com
It’s pretty cool, especially the way you can share your running route with other people. But… I have to admit, some were pretty crazy! I saw one going from Brooklyn, through brooklyn-battery tunnel to the WTC. I’m pretty damn sure that the tunnel is completely closed to pedestrians. I don’t see how the police would let you go in (It’d be hard to sneak by) and I also don’t see how you’d avoid cars once inside. This guy must be crazy.
For me, running after I eat is pretty much going to make me puke. I’m sure some of it is from having been in the Army where we did all our physical training very early in the morning. Also I hate running in direct sunshine, I get way too hot. The worst 5k in terms of weather was one I ran a couple of weeks ago in Kansas City. Even though the race started at 7 AM, the entire route was in full sun and it was already in the upper 70s with about 80% humidity. YUCK.
You might also check out Map My Run – probably much the same as what you are finding on the site you mentioned, perhaps a tool you can use regardless.
I went here, which is a specialty running store where they fit you for shoes that (are meant) to work for you. :mad:
The specialty running store I go to (Marathon Sports) will take shoes back if they’re not working for you. They are so customer-oriented it’s almost ridiculous. Granted, they will just give you store credit for another pair, but it’s worth it to me. I would check and see if you can go and get re-fitted. I’ve had to do that every time the brand I wear updates its shoes and changes something that doesn’t work for me…which happens all too often. (I’m looking at you, Asics and Nike!)
Agreed, definitely go back and talk to them. My local running store is also quite good about this - I bought a pair of trail running shoes that did something awful to my feet on the first run, the owner switched the insoles, we talked socks and friction and lacing, I tried them again, same problem, he took them back and gave me credit towards another pair of shoes which solved the problem.
Speaking of this jjimm, what do you do in terms of socks? Cotton will make your feet (and thus your life) miserable; shell out a few pounds for some quality running socks (wool, synthetic or blend - individual tastes vary), you may also want to try adding thin wicking sock liners (I wear the inexpensive blue polypro on my longer runs) and there are a number of powders and lubricants that you can try which all aim to do the same thing - keep your feet dry and prevent anything from sticking to the skin which will lead to hotspots and blisters.
Thanks for the advice. Yesterday wasn’t so bad - I laced them up really tightly - but will also get some good socks too.
I’ve been running for about three years. One of the best decisions I have ever made. I’m a runner now for life with two 10ks, and one half under my belt. I’m doing another half in the fall and maybe a full marathon next year if I’m disciplined enough.