I have made a 10k run now: first one ever

[Zak33]

Lo people

In March I stopped swimming (on a whim) and got my old Adidas trainers out, donned some tracky pants, my NUFC tshirt and sweatshirt... and went out for a run.

My first run was 1.2 miles and I held over 6mph average (smart phone Run Keepers app... win!!) It was hoprrible... but I fely like I'd beaten something.

Over the next few weeks I upped the speed and distance until I was at 2 miles at over 7mph.

Let me tell you.. it hurts,. and I hated it....

Then I found that I could run flat out to the end of my road and be breathing normally! Odd feeling that!

And having done a couple of 3 miler's .. last Friday.,.. I decided.. to run past where I live, and try to emulate Forrest Gump... so I ran all the way out of my home town.. and went north. When it stopped hurting and I slowed a tad to a comfortable pace... I felt AMAZING!!!!

Rn keeper had me at 4 1/2 miles and I turned round... I was 1/2 miles from home.. and I came back smoothly, smug...

and then I hit 5miles.. and it all went wrong! Man .. the knees went first.. I slowed... then the hip tendons started shouting at me.. and when I made it back to home I was at about 5mph average. I'd run through the entire AC DC Black Ice album and was back to track one .,.. ran pas tthe end of my road so i KNEW I'd make 6.2 miles.. so I was CERTAIN I'd hit 10k

and I did

I looked and felt like death.

Saturday.. well frankly I walked like I'd got bricks in my pants and screws in my knees..
but the pain had gone by late Sunday.

So... tomorrow... Friday again.....

I might do it again!

[Barry]

Sort of related, the wife did a 60k walk the other week for charity (12+ hours), she wants me to do it next year!

[Zak33]

that's a long long way..... better start training.....

it is worth using Runkeeper app on iPhone or android.... it's motivating to hear distance and speed and to then see a map and compare the route, time, speed etc.

[pollaxe]

Well done, there's nothing quite as thrillingly horrible as running, IMVHO!

[Biscuit]

Well done mate I often think i need to take up running again, im so out of shape its appalling!

Also - You're a Newcastle Supporter?

[b0redom]

Nice one! Careful though, those endorphins are addictive!

[Zak33]

well... on Sunday, after a good day, I decided to repeat the 6 miler... but it all went wrong at mile 2....

the knees went into melt down.

I don't understand why they hurt SO much.

On Monday I was due to go into London with my lad to the museums, so I didn't dare injure myself.. and got very angry with myself for potentially endangering that trip... but I WAS 2 miles from home. So I stopped running and walked... and within 20 seconds the pain was gone totally.

I don't understand.

So I ran again.. and within 100 meters .. .it was back,.... so I decided to try to tough it out and just take a lot of pain killers the day after.

FAIL.

I walked/ran/walked the next mile to my turn about point.... knowing now at least I could walk home.
At the 3 mile turn about point, my knees on fire.. I crouched down.. and the pain went immediately.

So here's where it hurt.. hoping someone can tell me what the score is as I know nothing about knees:
on both sides of both knees, from the outer edge of the joint, diagonally across and down, the pain is in a frighteningly painfull diagonal line. It is not the joint, I'm certain. It's must be muscles or tendons.

The pain varies from left to right knee and from left to right SIDE of each knee, and I cant tell you the pattern.... but overall it hurts more and more as I run until I wanna cry!

Then.. I stop running.. and it stops. If I crouch.. it stretchs the muscle/tendon/sinew and the pain stops. It's like a cramp in that respect.

IF, while running, when the pain builds, I run AND pull my feet up backwards, as high as they'll go, (so I must looks like a running trussed chicken).. the pain abates.

And... IF I SPRINT.. the pain stops.

So.. the return 3 miles.. I walked 1/4 mile... sprinted as far as I could before my lungs burst... ran 1/4 mile etc.

Effectively, I did 6 miles at just under 6mph average..... but it's not worth the risk to my knees not knowing what is wrong.

(Monday trip into London, on Tubes and on Underground stair cases was hell and took paracetemol and nurofen combos. But it was a weakness in movement.. not in joint smoothness I think)

Today (Tuesday)... most pain gone.

Anyone got any idea? I don't want to fail in this ... I have no target, other than to not fail

[b0redom]

What sort of shoes are you wearing? Fuddam will probably shout at me for saying this but..... it may be you're under/over pronating. This will particularly be a problem if you're heel striking rather than landing on the balls of your feet.

A few years ago before I had gait analysis done, I bought some trainers off the Internet which I didn't realise were for underpronators whereas I overpronate slightly. They caused all sorts of issues with my ankles even just wearing them walking about.

Go to a proper running shop and get your gait looked at.

Overpronation is where your foot rolls inwards when you land
Underpronation is the opposite

[Sarahbay]

That's awesome man. I haven't been able to run 10k since I was a youngster. I'm like you, I stuck to the swimming pool before. Me and running just don't mix anymore, too sore on the knees. Maybe I need a new pair of shoes or something I don't know. But well done you! Next you will be running marathons

[Whizzkid]

Well done mate. I packed the gym up about 8 months ago and went for a run and was suprised that I kept a bit of my fitness. Always find the cold air really harsh on my throat though. Maybe I just need to man up!

Definately keep the running up mate, keep a few years on you

Lo people

In March I stopped swimming (on a whim) and got my old Adidas trainers out, donned some tracky pants, my NUFC tshirt and sweatshirt... and went out for a run.

My first run was 1.2 miles and I held over 6mph average (smart phone Run Keepers app... win!!) It was hoprrible... but I fely like I'd beaten something.

Over the next few weeks I upped the speed and distance until I was at 2 miles at over 7mph.

Let me tell you.. it hurts,. and I hated it....

Then I found that I could run flat out to the end of my road and be breathing normally! Odd feeling that!

And having done a couple of 3 miler's .. last Friday.,.. I decided.. to run past where I live, and try to emulate Forrest Gump... so I ran all the way out of my home town.. and went north. When it stopped hurting and I slowed a tad to a comfortable pace... I felt AMAZING!!!!

Rn keeper had me at 4 1/2 miles and I turned round... I was 1/2 miles from home.. and I came back smoothly, smug...

and then I hit 5miles.. and it all went wrong! Man .. the knees went first.. I slowed... then the hip tendons started shouting at me.. and when I made it back to home I was at about 5mph average. I'd run through the entire AC DC Black Ice album and was back to track one .,.. ran pas tthe end of my road so i KNEW I'd make 6.2 miles.. so I was CERTAIN I'd hit 10k

and I did

I looked and felt like death.

Saturday.. well frankly I walked like I'd got bricks in my pants and screws in my knees..
but the pain had gone by late Sunday.

So... tomorrow... Friday again.....

I might do it again!

[fuddam]

hehe, nice one, sir.

re the shoes: use whatever works. Cost is no indicator of what will work, though.

Most important part to consider is running TECHNIQUE. Run 'properly' and the pain should abate. Loads of stuff out there on this, and you could do worse than look at http://www.theendurancestore.com/blo...run-potential/

Marc Laithwaite knows his stuff - organises the Lakeland 100 miler in the Lake District (amongst other races) as well as coaching, so knows something about running, injuries and distance.

You have to give your body time to adjust to the stress - sounds like you might be doing too much too soon. Take is easy, and ease into longer/faster runs.

The pain on either side of your knee could be ITB, but am not the expert of course. I had it dealt with by an excellent physio with loads of running experience, in a single session. YMMV.
High heel kicking, by the way, is more efficient in terms of energy return than trying to 'glide' along. Keep that up!

Mixing up running and walking is also good technique, esp for longer stuff. Very common when you reach the ultra stage, if that appeals.

Best part about running is the freedom it brings. Go anywhere, any time, with virtually nothing

And no, it should NOT hurt, and should NOT be negative on the body - we are designed to run, better than any other creature on the planet

[Zak33]

right... I will follow fuddam's advice to start with and look at the way I run,.. because even walking still hurts, one week later.

[b0redom]

You definitely shouldn't still be hurting a week later. Might be worth getting looked at by a physio?

[Zak33]

Last night I left my house with the single intention of running on the balls of my feet and not my heels. I definately heel strike..I know I do.

the MENTAL strength to not lapse was nails-hard.

three times i found myself on my heels again... and I forced myself up onto the front of my feet...

the calf muscles were on FIRE after 2 miles... knees started to hurt at 3 but 10 seconds crouches pulling knee tendons and I was off again.

3.75 miles run, average speed of 6.75mph and no knee pain at all today

BUT MY BABY COWS ARE MOO-ING ... nice pain that though.

[fuddam]

ok, here's the trick with forefoot running: you STILL need the heels to touch down.

The point is, they touch down AFTER the forefoot, as a very temporary measure, then you rebound immediately - it has a trampoline effect. Simply running on the forefoot is impossible for long distances (ie outside sprints)

This takes the strain off the calves that you experienced, and the rebound is a form of energy conservation. When you build up your cadence, aim for 170-190 strikes a minute > equals best energy return/conservation. Simple calc of count on one foot (left or right) for 20 secs, and then multiply by 6.

Make sure you tilt your body slightly from the ankles (not the hips - that leads to a bend which you want to avoid). Should feel like you will fall on your face if you don't put the next foot out. And take it easy, sir

[Zak33]

ok, here's the trick with forefoot running: you STILL need the heels to touch down.

The point is, they touch down AFTER the forefoot, as a very temporary measure, then you rebound immediately - it has a trampoline effect. Simply running on the forefoot is impossible for long distances (ie outside sprints)

This takes the strain off the calves that you experienced, and the rebound is a form of energy conservation.

I think I did this naturally... once the calves were on fire...

tricky balance isn't it... doing what you'd think was a natural gait!

either way.. my knees are grateful

so... might try again tomorrow night... we shall see