Ok, so I've got a question.
It's probably an idiotic question to most, but I've never been a huge runner and everything, so I have no idea.

Lately, I've been running about 1.5-2 miles on pavement. It's jackin' up my joints (ankles, knees, hips) like CRAZY lately. I do stretches before hand and I attempt to roll my ankles a little more than normal instead of "CLOPPING" down my feet flat or whatever...(I dunno if that makes sense)...

Anyway, is there a way to help with my joints and such. I have tried running on grass too somewhat, but it only eases the problem slightly.

Thanks, guys...this whole Traineo thing is helping me quite a bit I think...

Will

I really dislike running for just that reason - it's a great whole-body workout, but it's hell on your joints. Lifetime runners generally have a littany of problems to show for it later in life.

If you must run, running on grass as opposed to pavement is always going to be better since it minimizes impact on your joints. The same is true if you can manage to find a nice rubber track to run on in your area (some high schools have them, and some gyms, as well). And I would definitely invest in a good quality pair of running shoes to take as much strain off of your legs and joints as possible. Stretching, while great for other reasons, doesn't really do much to ease the major forces you are exerting on your bones.

Also, I'd try swapping a few days of running per week (assuming you run everyday) for another cardio activity that is low-impact on the joints, like cycling or using the elliptical machine.

Hope that helps!

Perfect .

I thought about riding my bike around, but it seems like I'll have to ride like 10 miles to feel the same sort of exercise benefit from it as running...maybe I'm just an idiot ;).

Definitely stretch before and after (a few common stretches and some thoughts on dealing with running related strains are shown here).

Also, if you end up running on a treadmill at the gym, try dialing up the incline a notch. I've found that running on a 2 percent grade angles my feet enough to reduce a lot of the impact on my soles and knees.

I've also found that Dr. Scholl's athletic inserts help ease some of the pounding more than I would have expected.

Will, have you got a decent pair of running shoes? That could be your problem if you're just using a pair of 'fashion' trainers.

Go to a specialist running store. If they do their job properly they will examine the way you run and give you a shoe choice based on that which will give you the support that you need.

The difference is unbelieveable.

it takes a while Will, to get used to the pounding. If you want to be into running for the long-term then you really really need to start off gently.

You may be fitter than this, but nevertheless maybe you should start by running/walking for the first few weeks. Start with a larger proportion of walking and gradually even it out until the emphasis is on running. Like I said, you may be fitter than this sort of regime requires but you have to get your body used to it too.

For me, it started with a run/walk of 30 secs run followed by 2 mins walk and so on, for 20 mins total. After a few weeks, I was at 1min run/1 min walk for 30 mins total and then gradually increased to 5 mins run/1 min walk for 30 mins total.

I'm heavy, and this starting practise saved me from any joint problems or shin splints too.

Anyway, I hope you find what you're looking for in running.

Definately don't run every day. For example, if you believe Runner's World, even if you're marathon training they don't advise you to run every day...

Not to give a free endorsement, but I know lots of Football (american football) players swear by something called Triflex (from GNC stores) which helps with joint soreness. I've tried it and it seems to work. Flax oil helps with recovery too I think.

Kelly (above) is dead-on about track vs. road. And definately get good shoes. As good as you can afford. Makes a huge difference.

I have issues with my joints as well. I have a dislocated kneecap and pinched nerve in my foot to boot! I'm a mess at 27

I started taking a Glucosamine, Chondroitin, MSM combo (maybe that Triflex supplement spoken about) about two months ago and I've already seen improvement. It helps to alleviate pain and has been shown to rebuild cartilage in your joints.

Someone suggested running at an incline and this is a must on treadmills. I don't enjoy running outside as much because the unstable surface kills my knee, but even if I'm walking outside, I notice a lot more pressure in my ankles and knees when I'm on a somewhat flatter surface.

I have actually noticed an overall improvement in my endurance when I don't try to run for 45+ minutes straight. Since my foot has become numb after about 10 minutes (pinched nerve), I run 10 or 15 and then walk for 10 at a very high speed. I've dropped four pounds and almost 1% body fat just by doing the interval style running. Hope this helps!

Stretch. Stretch. Stretch.

Did I mention stretch? It really makes all the difference in the world.

Here's the routine:

1) Do jumping jacks and pushups first. 3 sets of 10 reps.

2) Stretch for 30 seconds each rep.

3) Run. If you must run on the street, run on the asphalt, not the concrete sidewalk. If you can find a dirt trail, run there. If you can stand running in circles, find a track.

4) Cool down. Be sure to have a nice cool down walk after your run. I like to go for a 20 minute walk to grab a gatorade from my local store if time allows.

5) Stretch again. Same routine.

6) After you shower, yes, you guessed it, stretch again. Your body is all loosened up and prime for stretching.

7) RICE-A (rest, ice, compression, elevation and some aspirin). I usually like to pop an aspirin or two. Unless you have stomach problems, an aspirin a day is good for reducing your risk of stroke and it helps with the inflammation. Two might be best for really painful days.

I know all of this sounds like a pain in the ass, but that's nothing compared to the real pain you will feel if you don't train properly.

Have fun!

hi runners

Just joined up today. I am a keen runner, been running on and off for a year now but had a major set back last year, suffered with shinsplints for 7 months. I layed off the running and concentrated on other cardio exersizes but i missed my running bigtime. About a month ago i invested in a PRO FORM running machine which i am really happy with, i would love to hear from anyone who runs on a treadmill, does it have the same results as running outside, i seem to burn off loads of calories but not sure how accurate the readings are. Any thoughts from u guys????

hope to chat soon

sam x

I jogged/walk yesterday for the first time yesterday for 35 minutes on mountain terrain (paved roads, lot of hills and deers, mustve seen 30 of them).

I felt like I was going to die afterwards cause I really pushed my body while it was in pain but towards the end I jogged off the pain(seemed like it was hurting more when I was walking, dont know if this makes any sense). I also definitely didn't have running shoes on. (Nike Air Force Ones, sole is flat and hard)

Hopefully I didn't damage anything since I'm still feeling a little sore. Question is, is running really good for you over other exercises?

Also to lose weight do I have to eat grass like a horse all day. It seems like we have to give up on all the food we liked to eat =\. No more hamburgers, hotdogs, how in the world do people eat eggs without the yolk... Can i eat anything I want and just keep my daily intake of calories to whats recommended for my weight by traineo and lose weight?

Start off SLOW!, I cant stress this enough since I hurt my knee and took about 2 weeks to heal because I was pushing my self. Take a look at this article. I've been using this as a plan of action and so far its been working for me. Good Luck
http://www.lifehack.org/articles/lifehack/running- for-beginners.html

FWIW, we have Precor treadmills at my gym. Even though I enter accurate age/weight measurements before a run I'm dubious about how accurate the 'calories burned' measurement is.

I'm using my Suunto T6 as the yardstick which I believe measures calories pretty accurately (based on HR & Vo2).

The treadmill always estimates about 15-20% higher.

As an alternative to running, I use an Eliptical machine at home. It may not provide quite as good of a workout as running, but it's much nicer on the joints!

I'd like to give everyone something different to think about.

Whenever I hear people talk about the "pounding" of running and getting injuries or conditions such as shin-splints, I always see the same responses of "get better shoes", "get orthotics/shoe inserts" etc.

The least talked about contributor for getting injured is having poor running form. The problem is that there is MUCH disagreement over what good form IS.

Most North American sources tell you to land on your heels. But, if you run in your bare feet, this will be next to impossible to do and you WILL feel the pounding of running.

Look at the best runners in the world. They are almost all mid-foot or ball of the foot landing runners. To counter this, many people say only short distance runners should land on the ball of their feet. My response to that is (again) that most of the world's best marathoners are ball of the foot runners. And there are growing numbers of barefoot runners ALL OF WHOM, run on the balls of their feet.

In order to land on your heels, you must land ahead of your body and that means you are braking (and pounding) with each step you take.

Recommended reading:

Pose Method of Running
Chi Running
Barefoot Running

After suffering from recurring injuries, I moved away from heel running and adopted the Pose Method. I am not saying you should be a Pose Method, Chi, or Barefoot runner. What I am saying is that if you suffer from "pounding" and/or injury, you may want to consider looking at HOW you run.

All the best to you!
~Mark