Cross Training Questions
Sore knees from Jogging?
I finally started jogging after a year of psyching myself up for it. I am on a program where I run and walk, gradually increasing the running portion over 8 weeks untill I can jog a couple of miles. I really enjoy it and want to continue but my knees are starting to hurt pretty bad. I'm using an old pair of Addida cross training shoes that I bought about 2 years ago. I plan to buy a nice pair of running or cross training shoes this week. Will that help? If not, what do I need to do? I hope to continue jogging because I can do it virtually anywhere, anytime and IT'S FREE!!! I should note that I'm 36 and until now I've had almost no consistent cardio training in my life.
Public Comments
- Jogging is considered a "high impact" activity and many joggers experience pain in their knees. If you feel that the benefits to you outweigh the pain, then continue jogging, but try to find a park or other soft surface to jog on to lessen the jarring impact that ends up hurting your knees.
- I'm 35 next week... 14 weeks running... did 2 1200m laps for ages, day or two 'breaks' (very important, 5 years ago I ran two days 'running' (a Sat' & a Sun') - vacked my knees, didn't run for five or six years)... Now, past couple of weeks do 2 'mile-ish' laps... but I rest between laps (@ home, I run round my neighbourhood)... @ 35/36 think about it as something that you want to stay doing... so ease up & give yourself 4 or 5 days rest every two months... it works wonders... Trainers are incredibly important... go to a good athletics store & get the ones that suit the way your feet are (test by seeing if you have flattish feet, normal feet or a high arch, wet foot on a floor test)... if the shopping assistant looks @ you like an alien, then go to another store... @ our age, buddy, it's about keeping yourself healthy... don't screw your 'running self' up by not realizing that it's carrying round hardware that was made by years of laziness (I'm not throwing stones here... or if I am, then I am throwing them @ me too...!!) Good luck... & by the way, warm up time == time running * 1.5... stretch those legs & do whatever seems like a 'ridiculous' amount of warm up.. & if you're running on hard surfaces, scout for softer surface circuits...!!!!! But the warm up is like over half the story... ALWAYS do warm ups & stretches...
- I'm a runner as well and have experienced knee pain. If you put to many miles in on hard surfaces like asphault or concrete your joints pound away. It helps to run on grass, trails, or the rubbery track surface. They cause less pressure on the joints. Overtraining can be a factor as in doing more than you are ready for. If this is the case then back off some. Have your days split like Monday, Wednesday, Friday so it gives you time to rest and heal. A rule of thumb is to not increase your distance by more then 10% every week or two. Old broke in shoes can cause problems because they arent as effective as they were when you got them. I had a pair for a long time and I would hurt after my runs. Since I got my new shoes the first time I went I did a long run and felt great after and the next day. I use Mizuno and I suggest you try a pair of these on. They felt like they were broke in and fit me perfectly the fist time I put them on. After around 300 miles on a pair(includes walking) of shoes it's a good idea to get a new pair. Icing is a good option for whenever you have pain, it can reduce the pain and speed in recovery. Remember to just put ice on top of the knee and not the sides. On the sides it can cause nerve damage. Good luck to you and keep after it!
