NMMR: Question for the runners

jessica490

I know there are some runners on the board, so I'm going to ask this here. I've been running on the treadmill for years now. I workout about 3 times a week, but lately it's been once because of my second job. I've been noticing that my knees slightly hurt the next day sometimes as well as getting this quick tingling around my knee cap once in awhile. I've tried to cut out running and started the stationary bike instead which seems to be better, but I just don't get the burn  like I do running. I'm pissed. I'm only 32 and I feel old. I'm wondering if I need to switch to a different cardio machine or eventually change gyms to one that has a pool and will cost probably $20-$30/mo as opposed to the $10/mo I pay now at Planet Fitness. But this probably won't be until we buy a house next year and I can find the closest gym with a pool, plus I will no longer have my part time job so I can back to working out 3 times a week. Is running on a treadmill worse for you than running on the street which I'm not sure I would do anyway? Which other cardio machine should I switch to for the meantime? I need to do some research online still but just want others opinions. I'm also getting bored with my gym which is just cardio and weights so maybe a change of gym next year will help my body overall.

thanks!!

Xstatic3333

I'm a new runner, but I've done a lot of research since I started so I'll take a crack at this.  From what I've read, the majority of running injuries are caused by either running too fast too soon or too much too soon.  If you are going to increase your workout, the experienced runners on the message board where I've been lurking recommend taking it extremely slow (slow enough to have a conversation) the first few times you do a new distance.  

Now, if you've been running the same amount for years that clearly wouldn't apply, but if you've increased your distance or speed lately it could be something to look into.  I'll also say that my knees always are a bit sore the next day after a long run (anything over 6 miles for me) but it's never anything I can't handle.  I think some soreness is normal.  

I'm not sure the official answer on treadmill vs. street, but personally I find the treadmill extremely painful on my knees and I can't handle it at all.  I like running on the street because the view changes, but when I do work out in a gym I use the elliptical.  You can usually increase or vary resistance so the workout can be as tough or easy as you want, but it's low impact on your joints.  

formerlyGDaisy09

I'd suggest finding a place to run outside that has more cushion. like a dirt rec-trail or a rubberized track. Also make sure you're wearing the right shoes for your stride (over or under pronation can cause some knee problems) see if you can find a store that will help you analyze your gate. they can look at your feet and tell you if you're pronating and think about where your foot strikes the ground when you're running, I believe if you're leading with your heel you're sending a lot more force all the way up through your knees and hips.  next time you run think about how your foot is hitting the ground, it may slow you down a bit, but think about striking mid-foot or with your toes, so your knees are softer when your foot hits the ground. 

I find running on a treadmill to be torturous, I can do 5-6 miles on the road but 30 minutes on a treadmill and I'm done. but an elliptical trainer will be easier on your knees and get a similar stride to running. 

strickland8052

I think you've gotten some great advice here. I second the suggestion to get fitted for good shoes, try an elliptical, and look for paths with a dirt or rubberized track.  Also, you may want to try power walking and yoga. I've never tried power walking, but my cousin (who does triathlons) said that she was tired after 30 minutes of it.  Also, yoga can be a really good workout too.  If you feel like yoga isn't giving you enough burn, search "advanced yoga" on youtube.  I guarantee that some of those videos will be more than enough for you.  

brij2006

Definitely will agree with the shoe recommendation.

Also, try to switch things up on the treadmill.  Alter your pace every few minutes, and play around with the incline.  This way you're working different parts of the muscles more and aren't just doing repetitive motion for a long period of time.

maple2

I saw a PT for unrelated issues, and she noticed that my knees sometime pop when I bend deeply (talk about feeling old!).  She said that in a lot of runners, the muscle on the top, inside of the kneecap (vastus medialis oblique) is not as well developed as the other muscles in the area, which can lead to a variety of problems.  She recommended adding in strength exercises for the knee.  It might be worth seeing a PT for your problem.  There are also lots of suggestions for VMO exercises on-line.

jessica490

Great, thanks for the tips and advice! I saw you guys start to talk about this in another thread, but I didn't want to  hijack it. I will look into all these things while I am still at my current gym

bnunn03

My first thought was could be a shoe issue... running in the right shoe makes the world of a difference, sure they are expensive, but worth every cent.

Also, I think running on the tredmill is better for your joints rather than outside, but I find running outside is less boring.

I would also suggest looking into a gym with classes/pool. We spend a decent amount of money a month on a gym, but to us it is worth it, I work out quite a bit and utilize the classes/pool. I also think some strength training would be benefical for multiple reasons. It will strengthen your muscles to prevent injuries and it is good for the body to switch things up rather than just cardio(running).

vlagrl29

If you are a runner, definitely invest in running shoes - that's what all my running friends do.

Personally I'm not into running because my pelvis or shins will start hurting.  I'm much more into yoga.

kmurphy2131

I'm not a runner but I am a physical therapist (and actually just happened to spend an hour of reading new research articles on treating runners today).  

Obviously I can only say so much based on what I read but here are some thoughts:

- go get fitted for sneakers at a running store that will recomend the best shoe for your foot type.  if your sneakers are older than 6 months they may be worn out and if they are over a year they absolutely need to be replaced (side rant: i work with someone who use to sell running sneakers, they make sneakers to breakdown in ~1year even if they aren't used. also if you buy sneakers at a discount store they are likely made with cheaper materials than those at the running stores)

- what someone posted earlier about VMO training isn't wrong per se, but the research isn't really with VMO strengthening anymore .  all of the new research points to strengthening the hips. your hips provide all of the stability and control for your knee and entire leg.  I have never found a single patient who didn't need to strengthen those muscles, even elite runners running 50+miles per week.  google: clams, bridges, and sidelying abduction.  you want to do 2 sets of 10 repetitions (holding each rep for 5seconds, thats the key for endurance). those are the three research proven most effective exercises so you get good bang for your buck.

- foam roll or use a stick (literally called "the stick") stretching is great, but you cannot stretch a muscle properly if you do not do soft tissue mobilization first

sorry for information overload, I couldn't help myself.  

Xstatic3333

@kmurphy2131 thanks for recommending those hip exercises!  I'll add them into my next training cycle and recommend them to my husband, who despite being seemingly healthy just destroyed his knee during Week 2 of Couch to 5K.

jessica490

Great tips, thanks! I guess I shouldn't buy my sneakers at Kohls anymore (

Xstatic3333

See if your area has an official "running store" where someone watches you run and recommends shoes based on your stride and running goals.  They won't be cheap, but it's totally worth it.  If I don't get real running shoes I get horrible shin splints myself.  You're somewhere in New England, right?  There should be no shortage of running stores that offer that kind of service.  

formerlyGDaisy09

kmurphy2131 said:

I'm not a runner but I am a physical therapist (and actually just happened to spend an hour of reading new research articles on treating runners today).  

Obviously I can only say so much based on what I read but here are some thoughts:

- go get fitted for sneakers at a running store that will recomend the best shoe for your foot type.  if your sneakers are older than 6 months they may be worn out and if they are over a year they absolutely need to be replaced (side rant: i work with someone who use to sell running sneakers, they make sneakers to breakdown in ~1year even if they aren't used. also if you buy sneakers at a discount store they are likely made with cheaper materials than those at the running stores)

- what someone posted earlier about VMO training isn't wrong per se, but the research isn't really with VMO strengthening anymore .  all of the new research points to strengthening the hips. your hips provide all of the stability and control for your knee and entire leg.  I have never found a single patient who didn't need to strengthen those muscles, even elite runners running 50+miles per week.  google: clams, bridges, and sidelying abduction.  you want to do 2 sets of 10 repetitions (holding each rep for 5seconds, thats the key for endurance). those are the three research proven most effective exercises so you get good bang for your buck.

- foam roll or use a stick (literally called "the stick") stretching is great, but you cannot stretch a muscle properly if you do not do soft tissue mobilization first

sorry for information overload, I couldn't help myself.  

Better than going by time, apps/websites like mapmyrun have a feature where you can log your workouts with the gear you use and it will track how many miles you've put on to your gear and recommend when you should replace your shoes.  

I do not use my running shoes for anything but running until they're past their useful life as running shoes then I'll use them for lifting, walking, or other forms of exercise and buy new running shoes. I take them off as soon as I walk in the door from a run and for races I bring shoes to change into if I'm going to be doing a lot of walking around after the race.