I have finally finally managed to incorporate regular exercise in my life. I walk fast on a treadmill while watching movies (thank you thank you inventors of Netflix!) almost every morning before the rest of my family wakes up and twice a week I work out with free weights.
Perhaps not surprisingly, I have lost weight and found more energy. I sprint up the stairs and run to the mailbox.
In fact, I find myself running whenever the circumstances allow, but only in short bursts. It has occurred to me that if I ran on the treadmill instead of walked, I would burn more calories and increase my fitness faster, but I worry about my joints. My knees and hips already ache and creak occasionally. Will running worsen that?
Are there benefits to running over walking that outweigh the impact of running on joints? Am I overestimating the effect of running on joints? Or am I wise to stick with walking? Should I cut out even the exuberant sprint to the car?
LOL, I strongly suggest that you do. I wish I had a place to run regularly. I’ve been stuck with the workout equipment in my gym for two years. Running is more than that. There is something about gettting out there 6 days a week that is special.
Riding a bicycle is a very good cardiovascular exercise, maybe better than walking. It has low impact on the joints. It’s fun. It’s a good way to get from point A to point B.
If you just want to get exercise get a straight bike with fixed gears. For fun, get a cheap speedometer and keep up with the distance you travel. If you really want to get into it, later get a bicycle with gears and ride instead of drive.
You say your joints are already creaky, I would be very cautious about running. With healthy joints there apears to be few problems. Look at RRCA for a local running club, they can help you get started and give advice on proper shoes, etc. You will burn more calories from running only if you run for the same time period you walk. Running and walking burn roughly the same number of calories per mile. Good luck.
ETA: Saw hlanelee post about cycling. Good idea but keep in mind it is not weight bearing if you are concerned about maintaining bone density.
If, as you say, you’re concerned about your joints, I couldn’t take the responsibility for advising you to upgrade from walking to running. Years ago someone in his forties told me of how he realized he had to adjust his method of running to suit his age, and now that I’m in my forties I’ve found that I must do this too.
Plus, if you’re “buxom” (there’s a word that shows how old I am), running puts harmful stress in that area as well.
Consulting a doctor before undertaking any new exercise program is always advisable.
Yes, I know it’s from a biased site. I set out to find the Pubmed primary sources and got a several hundred replies. Sorry, but I don’t really have the time to sift through 600 articles right now. I recall an article that found something like women runners had 60% fewer joint problems than non-runners, but damned if I can find it now.
It makes good sense to me though. Strengthening the muscles around your joints seems like it should take stress off the joints themselves. Not using your joints doesn’t mean you are doing them any favors.
And yes…I have been a runner for over ten years. Biased? Me? pfffft.
Running on the treadmill is much easier on the joints than running on pavement. I say buy yourself a good sports bra and a good pair of running shoes and give it a shot. Just start slow and stop if you feel any joint pain.
I disagree with this. I would also like to point out that not all pavement is the same. Concrete is probably the worst surface to run on, but asphalt, trails and grass aren’t quite as bad. Grass and trails are the best possible surface to run on, since they are soft and absorb more of the impact.
I don’t have any proof for this, but I’ve found personally that treadmills encourage bad form. Maybe it’s just me, but I find myself shifting my weight onto my toes to muffle the sound.
Re-reading what I just wrote…yeah, it’s probably just me with some kind of weird sound aversion thing going on. However, on some treadmills I have also noticed they aren’t long enough for my stride, which also creates problems as I have to adjust.
Uhm, let’s just summarize and say that grass is the best possible place to run, and you should maybe find a local park?
Grass and trails aren’t pavement. I’ll concede that asphalt is better than concrete, but it’s still harder than the treadmill. If I’m correct in my assumption that you’re a guy, I’ll also wager that your stride is longer than carlotta’s.
Hey, I have nothing against running outside, I just mention the treadmill because she’s already using it. And because it’s November, and ice is the worst possible running surface.
Long-time runner here checking in. I agree with what’s above. Running, per se, when done correctly, does not damahe your knees. Sports like football and (believe it or not )baseball, where there is a lot of quick lateral movement, are much more harmful. In fact, I had a friend who blew out a knee playing baseball, who started running, and got good enough that he was sponsored. N=1, I know, but there you are.
Why not just start incorporating a long, slow run into your routine 1-2 times a week? You can see how that makes you feel, and adjust as needed. Speaking for myself, I bike and run, but I can tell you that nothing keeps me more fit than running.
Actually, I’m a girl. I just happen to have really long legs. Long enough that coaches have tried to throw me into hurdles without any training in the past (yeah, that was a fun experience).
I suppose what I was trying to argue is that treadmills, if they encourage bad form, are not necessarily better than running outside. If you can run on one without these issues, cheers! I personally, have issues with this. I know it doesn’t count for much, but other people have described similar problems to me.
I’ll actually run on ice before I run on a treadmill. Used to do it with the lab, all the time last year. Which is especially fun, since she had four-paw drive and realized she could bolt for squirrels with minimal resistance from me at some point. Ahh…what fun.
I’ll add a slight caution to the advice given in this thread. For me personally, I find that running slower actually causes more pain in my joints. For me slower job = more bouncing up and down. So I’m putting more stress on my knees. I find it easier to run faster…even though I can’t run as far then. It’s less painful for me to run for a mile at a quick pace then take a breather. Than to run for 2 miles at a slower pace.
Either way be sure to listen to your body and not try and “run through the pain” or anything.
You’d think that with 10+ years of running experience I’d be better able to discuss this, and yet…
I happen to have some horrible, horrible running habits. I believe I get away with it because I’m pretty light (less impact) and maintain a good baseline level of fitness. I’m never really out of season, these days.
Getting to that baseline level of fitness did involve some aches and pains though. One good thing to do may be to find a running store. Not just a Dick’s or Foot Locker, a running store that does gait analysis. Sometimes they can watch you run and make shoe recommendations. Over or under-pronation is a fairly common problem among runners, but apparently, buying the proper kind of shoes can compensate. I dunno if there’s any research to back this up though.
Other than that? Don’t run injured. Do leg exercises to build up the muscles around your knees, it will take some strain off your tendons. Stretch well. If you are going for speed, swing your arms through your hips, rather than back and forth in front of your chest. Getting extra padding for your shoes can also help. I use something called “soft soles” that I adore.
It took me about two years to get to the point where I actually enjoyed running. Don’t get discouraged! It’s very peaceful, once you get used to it.
Uhm, I really wish I could help you here, but uhm…yeah. ::hangs head:: No one’s ever called me “chesty.” Ever.
IMO, it all depends on your goals. If you are experiencing good results from walking, I’m not sure why you would want to change. You could simply walk faster/longer, or maybe incorporate other aerobic/anaerobic activities for overall fitness.
If you do decide to run, be aware of the possibility of succumbing to the urge to run ever faster/longer. Different people run best at different paces. Start off very slowly, with good shoes and on good surfaces, and only increase time and speed very gradually.
But again, I suggest you identify your goals. If you simply want to get more fit, then you will never reach your goals, because unless you are a worldclass athlete, you can always get more fit. IMO, it is more important to get/keep your carcass moving, than whatever particular activity gets you moving.
I use a Natori sports bra, also an Adidas one. Both have underwire, adjustable shoulder straps and three rows of three hooks each (all three requirements for my running bras).
A good practical philosophy that I would second. If you enjoy running as a fun thing to do, by all means take it up and see how it goes. On the other hand, if your goal is to “kick your workout up a notch”, I would suggest doing “intervals”, which several studies have suggested/shown to be more effective than “steady state” walking or running. (There are many hits for a Googling of “interval cardio training”, so forgive me for not providing a cite.)
The idea is that while walking for 30 minutes is great, and running for 30 minutes maybe better but more exhausting, a “maximum return” on time/effort and metabolic impact (i.e., fat burning) is achieved by interspersing walking with spurts of running. This is actually not so easy to do on a treadmill; the “ideal” is would be to do something like wind sprints, where you walk between two fixed points (like either end of a gym) twice (from A to B and back again), then sprint at close to top speed from A to B and back again, the goal being to be winded and gasping for breath when you get back to A. Then “walk it out” between A and B to get your breath back, and repeat.
On a treadmill you can approximate this by walking at, say, a moderate 3.5 MPH for a set period of time, then running at a pace that leaves you a bit winded at the end of 3 minutes (say, 7.5 or 8 MPH), at which point you drop back to walking until you get your breath back. “Sprinting” is just not safe on a treadmill.
