FabSwingers.com forum: Runners!

By *idsCouple1 OP Couple
over a year ago

Tamworth

I posted a couple weeks back about taking up running and the various jiggles that go along with me doing so

Well the support was amazing from you guys and I’ve been out at least 5 days a week.. today I even ran twice! I’m up to managing a 5k run already which blows my mind.

Anyway, I’m hurting. I take anti inflammatories daily for a health condition along with heavy pain killers. However, that’s still not fully helping the pain in my knee! I’m wondering if anyone has any advice? Will kinesiology tape help?

I am icing it after a run and I’m stretching before.

Help please.. I don’t want to give this up!

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By *handlerMonicaCouple
over a year ago

Leicester

You need to run less often, and take more rest days. If you carry on running at that frequency, you WILL pick up injuries.

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By *den-Valley-coupleCouple
over a year ago

Cumbria

Try swimming or bike

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By *annaBeStrongMan
over a year ago

wokingham

Pain killers mask pain

Stop running and see a medical professional

End of thread

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By *estofbothCouple
over a year ago

Cardiff

Build up really slowly and gently is all I can say. Mr runs 5k every morning, I started with him and he was really firm on short distances and days off. I got a bit excited as soon as I was up to 5k and sure enough injured my knee, then my hip. Most important is you enjoy it! Have fun !!

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By *ittle_brat_evie!!Woman
over a year ago

evesham

Go see a professional. When I was running pretty much every day and not really stretching I developed runners knee. Went to see a physio and he pretty muvh solved it in one visit.

You can run every day, many people do but you need to listen to your body and go get seen if you have any injuries. Absolutely no need to switch activity.

Perhaps look at gait analysis for your trainers depending what the qualified professional says about your knee but can lead to buying expensive trainers lol.

Don't strap it if you don't m KW what the issue is.

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By (user no longer on site)
over a year ago

Tape can help but you shouldn't use it to ignore your body. Pain is a message to stop or ease up.

Use it as an opportunity to mix things up a bit. Do some strength training - things like squats and stretches. Get on your bike if you have one, swim etc.

And when you do get out for runs make sure you mix it up - some shorter, quicker sessions mixed in with longer, slower ones. Also a good idea to mix up what you're running on - run on grass, mud etc. not just tarmac.

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By *urvytreatWoman
over a year ago

somewhere nice

When you run you have 3 times your body weight going through your knee, so you can injure your knee very easily. As stated sweetie, take a rest, or just walk that distance and see your gp to get it checked x

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By *idsCouple1 OP Couple
over a year ago

Tamworth

"Pain killers mask pain

Stop running and see a medical professional

End of thread "

Of course they do.. that’s their sole purpose.

I have a chronic condition that I have to take them for so will continue to do so.

I see physio regularly because again, I have a physical medical condition.

I was hoping for a little input to help avoid injuries in the future.

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By *den-Valley-coupleCouple
over a year ago

Cumbria

Where did you get your shoes and what shoes did you get as you may need just simply get the correct shoe for you.

Everything in sports direct is rubbish try going to a shoes shop specially in running.

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By *idsCouple1 OP Couple
over a year ago

Tamworth

Thanks for all the helpful replies. Suppose I should have elaborated.. I don’t plan on continuing to run on something that hurts. I have to rest regular anyway due to a chronic condition that causes pain, so I’m familiar with listening to my body.

I was just trying to get some ideas on how to avoid injuries in the future as I’m loving being out there!

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By (user no longer on site)
over a year ago

"Thanks for all the helpful replies. Suppose I should have elaborated.. I don’t plan on continuing to run on something that hurts. I have to rest regular anyway due to a chronic condition that causes pain, so I’m familiar with listening to my body.

I was just trying to get some ideas on how to avoid injuries in the future as I’m loving being out there!"

Mix up what you're doing. Variety is good. Different types of runs. Different distances. Different surfaces. Do some flats and some hills.

Rotate the shoes you run in, don't use just one pair.

Look on Youtube for tips on different running techniques and find what's comfortable for you.

Build up your leg strength in additional ways to running - squats/hit the gym.

I broke my kneecap years ago and it never healed properly and so get some knee pain from time to time. I find a support helps (bit like a squeezy bandage).

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By (user no longer on site)
over a year ago

Some good suggestions above. Stretching is OK but alone won't help, we tend to lead very sedentary lives with lots of time sat down. This leads to numerous weaknesses plus if you already have problems requiring physio and pain killers you have almost certainly learnt compensating postures. Running uses both sides of your body equally and if you've spent years subtly getting used to using one side to do certain motions and the other side to do others you are going to have problems.

Yoga/pilates are great, YouTube has any number of exercises for strengthening your glutes, core, hip flexors etc, all of which are common causes of hip and knee pain. You really need to talk to a good physio but in the meantime try searching Ekhart yoga for runners on YouTube- 25 minute session which makes a massive difference for me when my knee/hip is playing up.

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By *estofbothCouple
over a year ago

Cardiff

Ah sorry misunderstood, of course you don’t need people telling you don’t run if it hurts!

I went to a place called run and become in Cardiff, believe it’s a national chain. They did a gait analysis (much to the pleasure of the builders in the street I had to run past as part of the test) and matched me up with some shoes that really helped.

I found exercise bands were good for stretching, and the obvious of the biggest baddest sports bra to keep everything in place!

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By *edangel_2013Woman
over a year ago

southend

I don't run everyday, but know plenty of people that do, 1 of my virtual running pals is on day 743 I think.

The key is to mix it up, some strength training in the gym, do weights to strengthen the muscles in your legs. Stretch, especially your hip flexor muscles and your IT band muscles.

Some people I know swear by ice baths. I swear they are bat shit crazy!

Make sure your trainers are right for your gait and switch your runs up if you are able; hills, sprint, long, short. All can be fun, except hill repeats, they are just evil.

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By *orthern StarsCouple
over a year ago

Durham

You've been running 2 weeks and already up to 5k...wow.

I joined a beginners running club and struggling to run 3 minutes walk a minute for 10 times. I just can't seem to get my breathing right. I have been doing bootcamps and PT sessions for 5 months so Im not totally unfit but just can't seem to get this running malarkey. I'm meant to be going tonight but thinking I should drop out and go to an exercise class another night instead.

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By *elshkinkyMan
over a year ago

south wales

Proper rest… gait analysis and listen to your body x top job though

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By *elshkinkyMan
over a year ago

south wales

"You've been running 2 weeks and already up to 5k...wow.

Have a read up on MAF or Zone 2 running …. It keeps your heart low and helps regulate breathing

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By *immyinreadingMan
over a year ago

henley on thames

"I posted a couple weeks back about taking up running and the various jiggles that go along with me doing so

Well the support was amazing from you guys and I’ve been out at least 5 days a week.. today I even ran twice! I’m up to managing a 5k run already which blows my mind.

I am icing it after a run and I’m stretching before.

Help please.. I don’t want to give this up!

See a physio and do what they tell you.

Chances are, they will prescribe some stretching and some strengthening work, which is hard and boring, but stick with it as it will really help.

But see a Physio right away!

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By (user no longer on site)
over a year ago

Most of the tips above are spot on, especially regarding ghe frequency of your running and not taping yet.

Look at the couch to 5k app and do that once you've seen a specialist and had your gait analysis checked at a specialist running shop. Its a painfully slow process but you'll definitely benefit from it in the long run

Your injury could be as simple as over striding or your footwear but its best to find out early.

Good luck

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By *immyinreadingMan
over a year ago

henley on thames

"You've been running 2 weeks and already up to 5k...wow.

Run at your own pace, at a pace that too find comfortable and can breathe comfortably. Don’t worry if this feels painfully slow at first, it is more important to find the point at which you are comfortably and then slowly / patiently increase distance and pace. If you keep working at it you will progress.

I am starting out again after an injury and I know I’m going to be getting passed by geriatrics the first month or two. And guess what, it doesn’t matter! But in 6 months time I know I will be a lot faster and have a lot more stamina.

Don’t injure yourself or depress yourself trying to keep up with others just now. Be patient, enjoy it, and the results will come

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By (user no longer on site)
over a year ago

If it’s knee pain be careful it isn’t from over use.

You don’t want to over work the IT bands too early. Sounds like you have done a lot quickly so maybe ease off a bit

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By *immyinreadingMan
over a year ago

henley on thames

"Most of the tips above are spot on, especially regarding ghe frequency of your running and not taping yet.

Your injury could be as simple as over striding or your footwear but its best to find out early.

Good luck

Overstriding ... I was guilty of that, and it took years to identify. Shorter strides felt really choppy at first but it’s easier, faster (don’t have the same “braking” effect each time I land) and much easier on joints and tendons.

Another thing to check is the state of running shoes. They don’t last for ever.

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By (user no longer on site)
over a year ago

[Removed by poster at 04/10/21 17:28:22]

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By *orthern StarsCouple
over a year ago

Durham

"You've been running 2 weeks and already up to 5k...wow.

Have a read up on MAF or Zone 2 running …. It keeps your heart low and helps regulate breathing "

Thank you. I'll take a look

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By *orthern StarsCouple
over a year ago

Durham

"You've been running 2 weeks and already up to 5k...wow.

Don’t injure yourself or depress yourself trying to keep up with others just now. Be patient, enjoy it, and the results will come "

Thank you

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By *ooo wet tight hornyWoman
over a year ago

lancashire

"I posted a couple weeks back about taking up running and the various jiggles that go along with me doing so

Well the support was amazing from you guys and I’ve been out at least 5 days a week.. today I even ran twice! I’m up to managing a 5k run already which blows my mind.

I am icing it after a run and I’m stretching before.

Help please.. I don’t want to give this up!

I would refrain from any more running until your knee has recovered, sounds like you've injured it some how, or it just doesn't like the strain running is putting on it, rest and repair then try again and see if it flares up again...a Physio' apt' could tell you what the problem is.

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By *alandNitaCouple
over a year ago

Scunthorpe

"I posted a couple weeks back about taking up running and the various jiggles that go along with me doing so

Well the support was amazing from you guys and I’ve been out at least 5 days a week.. today I even ran twice! I’m up to managing a 5k run already which blows my mind.

I am icing it after a run and I’m stretching before.

Help please.. I don’t want to give this up!

You could try running on different surfaces, I always have less niggles when I run on grass

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By *.R.MMan
over a year ago

Norfolk

"You need to run less often, and take more rest days. If you carry on running at that frequency, you WILL pick up injuries. "

This ^^^

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By *rhugesMan
over a year ago

Cardiff

Best thing you can do is join a local running club.

You're legs need time to recover, it sound that you may well be over training .

PM me if you want advice

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By *xploringgentMan
over a year ago

London &

"I posted a couple weeks back about taking up running and the various jiggles that go along with me doing so

Well the support was amazing from you guys and I’ve been out at least 5 days a week.. today I even ran twice! I’m up to managing a 5k run already which blows my mind.

I am icing it after a run and I’m stretching before.

Help please.. I don’t want to give this up!

Rest is important, go to your GP (which is difficult at the mo) and seek advice, they may well refer you for physio or if you know a physio describe the pain and when it’s at its worst.

I had trouble but it turned out the trainers I was wearing weren’t suited to me, I had my gait analysed and bought some appropriate trainers for me and the pain went away.

A lot of high street chains offer free gait analysis.

Well done for getting out there…but like I said rest is important

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By *amedgMan
over a year ago

Enniskillen

Download couch to 5k

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By (user no longer on site)
over a year ago

Running damages muscles I think, so you should have a rest day to allow them to mend

Proper running trainers may be better too,

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By (user no longer on site)
over a year ago

I just ache all the time.

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By (user no longer on site)
over a year ago

"I posted a couple weeks back about taking up running and the various jiggles that go along with me doing so

Well the support was amazing from you guys and I’ve been out at least 5 days a week.. today I even ran twice! I’m up to managing a 5k run already which blows my mind.

I am icing it after a run and I’m stretching before.

Help please.. I don’t want to give this up!

That’s awesome. Well done you.

Try and understand the pain you are getting. Is it something that needs looking at or just the muscles and tendons complaining that they are being used differently?

Rock tape is awesome too

Most of all with joints relax during your runs

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By *ea monkeyMan
over a year ago

Manchester (he/him)

There’s an awful lot of really good advice on this thread already.

My tuppence is to decrease the frequency of your runs. Most people (even on marathon training cycles) will only run 3 or 4 times a week with rest days in between. It’s very important, especially when you’re a new runner, to not push too hard too fast in order to chase improvements. Your body needs time to change, adapt and learn how to do what you’re asking it to do.

I always use the rule of 3 and 10. Run 3 times a week, using different types of runs each run per week and only increase distance by 10% per week. That keeps your body on track and slowly builds your fitness.

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By *den-Valley-coupleCouple
over a year ago

Cumbria

"There’s an awful lot of really good advice on this thread already.

Just to add to this guy Green Tea will help with swelling and inflammation drink on empty stomach no more the 3 cups a day.

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By *ElectricityMan
over a year ago

Preston

5 times a week and twice in one day.....take advice from some of the comments above and ease back....too much overload. I've run several marathons all under 3 hours and I never ran 5 times a week. Most runners run too much and the body breaks down due to lack of recovery and too much overload. I would get your running gait looked at and make sure you have the right shoes.

Use the FITT principle

Frequency = how many times

Intensity = how hard

Time = for how long

Type = type of exercise/training system

To progress fitness you increase just one of these by a small amount.

Good luck

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