- Site:
- http://www.DawniesLife.com
- Miles:
- 137 total / 0 in 2013
- Goal:
Running as far as I can as fast as I can. I want to run a 10K late fall. I want to run a half in the spring. Hopefully a marathon eventually my future?!
Dawn Smith-shaffer i am super happy to r...
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I am super happy to report that my knee did not bother me at all during my run. It also did not bother me when I woke up today or now! I think my knee may have greatly benefited from the time I was not running and letting it rest/heal. Going to ease back into running. Planning on running every other day and cross training w/ elliptical or bike on in between days. . Not sure how quickly to up my mileage. I was at 6 to 7mi runs when I hurt my knee. . I ran 2mi yesterday with no problem - could have ran more but wasn't sure how fast to get back into the groove of upping miles, I want to be cautious but still build back up - any suggestions?!
Have you tried switching up your shoes? I'd recommend going to a running specialty store to have an expert fit you when looking at your stride. You can always say "thanks for the advice" and then buy a similar pair elsewhere for less $$. Also, I'd recommend strength training for your legs.
over 1 year ago • Like • 1 person
Yes I am for sure starting with strength training for my legs and lots more stretching. I honestly don't think it is my shoes though, I was running practically every day and went from not running at all to running 7mi runs within a very short time span. I think it was more overuse too much too fast more than anything.
over 1 year ago • Like
Definitely. I had severe knee pain when I trained for my first marathon. It came on right as I was reaching 30 miles/week (just past the 1/2 way point of my training). I took a few months off after the race and went back in with mandatory cross training days which included some weight classes at the gym. I haven't had that pain (or shin splints) since my new more-rounded approach. Good luck!!
over 1 year ago • Like • 1 person
With that said.. Maybe in the near future I will ask for advice at a running store. It wouldn't hurt to get a second opinion.
over 1 year ago • Like • 1 person
Thanks! I really think that too much too fast with no cross training and little strength training and stretching is what did me in. So I am focusing heavily on those things this time around. I have missed running SO much so I don't want to re-injure anytime soon that is for sure!
over 1 year ago • Like • 1 person
Perhaps a slower progression, more non running days and more cross training ie other cardio?
over 1 year ago • Like • 1 person
Yes! I am thinking cross training with the elliptical and bike at the gym.. Along with more strength training. Thinking about running approx every other day or about 3x a week for now to ease back into it. Not sure how quickly, or slowly to build back up my mileage. I guess I should play it by feel and err on the side of caution. I have a tendency to push myself too much sometimes (hence why I ended up with knee issues).
over 1 year ago • Like
Sounds like you have a good plan. The general rule of thumb is not to add ore than 10% a week to your mileage. So, if you go 5 miles this week, you can do 5.5 next week, 6.1 the week after, etc. It's recommended to increase for 3 weeks, hold a week, then increase again. Also, your longest run should be no more than 50% of your total weekly mileage (although I don't always follow that one).
over 1 year ago • Like • 1 person
Rest should not be a 4-letter word! ha!
over 1 year ago • Like