Motivate Me: The HEXUS Excercise thread : post your pain ;-)

[fuddam]

Re: Of all the cardio exercise, I must say that I have always liked running. The problem really is that it is high impact, and I though I have had no problem so far, I wonder if I may end up paying with my knee later on.

Running is only high impact if you run incorrectly. If you find someone to show you correct form, there should be minimal impact, gliding along, therefore very little risk to knees/hips/ankles/back.

To try it yourself, just go for a run around the block barefoot. You WILL run well because running high impact will have you stopping immediately from the pain

[Zak33]

I need a target....

I want to get up to 6.2 miles (ie 10k) in a respectable time... but I don't know what respectable is for me

I know I can do it in an hour if I press hard and if my knees dont hurt too much causing too many stops.. but whast's a sensible target?

or should I up the distance and aim for 10 miles?

[Lanky123]

I need a target....

I want to get up to 6.2 miles (ie 10k) in a respectable time... but I don't know what respectable is for me

I know I can do it in an hour if I press hard and if my knees dont hurt too much causing too many stops.. but whast's a sensible target?

or should I up the distance and aim for 10 miles?

If you are regularly causing yourself knee pain then in my opinion you should sort that out before trying to push milage or speed up too much. Even ignoring any injury risk if it's the knee pain that's slowing you down on runs then sorting that out is the way to get faster. As fuddam suggested, getting someone to show you good running form should help. Perhaps do some research into common causes of knee pain while running and see if there's anything obvious you can change? As well as adjusting form, I'd suggest a decent warm up (ie dynamic stretches) before you start and try to begin each run slowly and build the pace up once you get your rhythm going and feel loose (usual disclaimers, I am not a doctor/trainer/knee specialist etc etc).

If you want a target, perhaps being able to run a 5k without your knees hurting would be a good start? Then a 10k after that? When you get to the point where it's just fatigue/cardio holding you back it becomes a lot easier to improve!

[Dooms]

Heres something for August!

http://www.muddyrace.co.uk/training-...out-challenge/

A different workout every day, for a month

Obstacle Racing challenges so many muscles that we have created a challenge that every day will test a different part of your body.

You won’t know the challenge until the morning of each day

We thought it would be too easy to pre warn you what the challenges are, as just like Obstacle Racing we never know what is around the corner, so you need to prepare for that.

The challenges will be tough, but you can break them down

We’re not giving you a 3o minute workout every day, they will be bite sized challenges to fit in with your every day life. They will be tough though, as where’s the sense of achievement when it’s easy?

If you can’t do the full repetitions in one go then break them down throughout the day, either one in the morning and finish off in the evening. Or do a few at a time.

[Zak33]

my knee pain is odd.

it's not joint

it's at the front, to the outside of each knee cap, and runs down a little to my shin, and when I concentrate on it, it FEELS like cramp! in a long muscle or tendon at the front.

It is sorted by bending my leg totally.. and I can run while kicking myself in the arse with my own heel to solve it when it first begins

so yes... maybe a knee warm up??

Some days it hurts at 3miles.. others not until 5.. and others on mile 2

[wasabi]

Shinsplints? Used to get that. Might be worth chcking your pronation and you maybe you need different shoes.

[Zak33]

Shinsplints? Used to get that. Might be worth chcking your pronation and you maybe you need different shoes.

good thought.. looked it up.. nope.. it's knees not as low as shins..

thank you though

[Tumble]

When I did that Duathlon back in March, I did the first 5km run in 23 minutes - and I'm a fatty. After 25km on the bike, I did the same 5km run in 28 minutes. I believe that's a respectable time for someone who doesn't run. You probably weigh half what I do at the moment, so I reckon a 20 minute 5k would be a reasonable target.

Personally, I'm going to start pushing myself on the bike a bit more. I've been slacking off riding with the C group since the end of last summer, so I'm kicking my arse into the B group on Sunday. The last time I went out with that lot I nearly actually died, but my fitness has improved (even though I'm still fat), so we shall see how that goes.

Also going to start trying to run a bit more, and I'll be doing the Autumn Duathlon at Oulton Park - the same as the Spring Duathlon, but in October Hopefully I'll be able to beat 1hr 42min....

[Tumble]

good thought.. looked it up.. nope.. it's knees not as low as shins..

thank you though

You could probably do with strengthening the muscles that hold your knee together. When I destroyed my left knee on the motorbike, my physio regime was thus:

20mins (or until it started to ache) on the recumbent exercise bike - the upright bike puts too much pressure on the knee apparently
3 minutes running forward on the cross-trainer
1 minute running the cross-trainer BACKWARDS
2 minutes balancing on that ball with the footplate squashed onto it:


Seemed to work for me. You results may differ...

[peterb]

Because it's pretty embarrassing when you're less fit than your parents, and even more so when they've got to the point of routinely bringing up how much they look forward to retirement.

I've lost some weight with dieting, which is great, but now I really want to build on it and feel a bit fitter. Ever since I was a kid, I've always wanted to run a marathon - and unless I start somewhere, it's never going to happen. Not to mention that it's got to be good for reducing the chances of health issues down the line!

Yes, its that starting somewhere that is the big step1 I felt like that last year - a variety of circumstances led to me losing fitness, but I needed to pass a medical exam for some scuba diving - and that included a fitness test.

So first step was`signing up at a gym.

I started off on a treadmill, walk for a minute at 7Kph, run at 9.5 for a minute for about 10 minutes. End result - knackered. then a bit of rowing and then 8 or ten minutes on the stepper.

A year on, on a good day I can run 2.4K in 12 minutes on the treadmill. Not everyone likes the treadmill, but the relentless of it drives me on. At the moment I'm trying to build up stamina, so running slower but longer.

I do a bit of weight training too - but every fitness regime starts with that first step!

So I'll be posting my progress from time to time.

[Butcher]

I climb 2-3 times per week, it's good exercise and much more fun than anything else I've tried. Slowly improving at this point; I'm past the early novice gains and not really dedicated enough to training to get really good. I could do with injuring my fingers less often though, seem to have at least one finger injury almost all the time recently.

I tried running a bit last year, but since breaking my heel last year I've not dared to try (heel/ankle is still sore from that, 10 months on).

[Zak33]

Seemed to work for me. You results may differ...

you stole that from an "overclock your CPU thread".....

but yes.. knee ligaments on outter side of leg need to strengthen

[peterb]

Spurred on by the thread, just completed 1.5 miles in about 11 mins 45 seconds - and went on to complete 4.14K in 20 minutes! (on a treadmill, not sure I could do that on road/track)

[b0redom]

my knee pain is odd.

it's not joint

it's at the front, to the outside of each knee cap, and runs down a little to my shin, and when I concentrate on it, it FEELS like cramp! in a long muscle or tendon at the front.

It is sorted by bending my leg totally.. and I can run while kicking myself in the arse with my own heel to solve it when it first begins

so yes... maybe a knee warm up??

Some days it hurts at 3miles.. others not until 5.. and others on mile 2

Sounds like tight ITB. Try foam rollering it. When you've finished screaming and uncurled yourself from a foetal position sobbing quietly, go see a massage therapist and get them to do it for you.

[TooNice]

anyone got a desire to skip?

This is one ability I forgot as I grew up. As a 5-6 years old I remember skipping 100+ times with ease and now my co-ordination is kinda messed up. But again, it's something I have started re-introducing into my routine.

As for working what is a decent running time, I use this: http://www.runnersworld.com/tools/age-graded-calculator

The problem for me is that it only starts at 5km and I tend to cycle through 1 mile, 3km, and 5km (my current focus is short distance) so I only know how well I do for the last one. But that is not a problem for your 10km.

[scaryjim]

... I could do with injuring my fingers less often though, seem to have at least one finger injury almost all the time recently. ...

That seems to be an inherent part of climbing for some people tbh - I have a mate who has always got bits of his fingers shredded and ends up wrapping most his hand in grip tape every time he climbs! I seem to be one of the lucky ones - I hardly ever shred my fingers, and I also don't get sweaty hands at all which makes life easy. I do have a nasty habit of bashing some part of my against the wall though - can't remember the last time I finished a climbing sessions without at least one new graze

Like you, I've stuck with climbing because it's by far the most fun I've ever had doing that much exercise. I sometimes hit outdoor climbs with a group of mates: I'll be posting piccies next time I get out