Author Topic: running for cardio, ways to reduce joint stress? (Read 4942 times)

dj181 · « **Reply #25 on:** February 16, 2011, 10:02:57 AM »

ROFL! Great impersonation right there

newmom · « **Reply #26 on:** February 16, 2011, 10:07:41 AM »

Jizzacked,

Definately check out the shoes first and foremost. After buying a few pair of expensive names, I went to speciality runners store. After trying different pairs and the sales lady watch me walk barefoot, she suggested asiacs gel formation. Only 60 bucks. Ran a marathon in them and not ONE blister. I buy the same ones every 4 to 5 months because I do alot of running. After about 400-500 miles, it's time to get another pair. I don't have joint issues or anything.

Like showstoppa stated, the treadmill probably doesn't have much cushion or give, which can really hurt your joints

Jizzacked · « **Reply #27 on:** February 16, 2011, 01:11:12 PM »

Quote from: newmom on February 16, 2011, 10:07:41 AM

Jizzacked,

Definately check out the shoes first and foremost. After buying a few pair of expensive names, I went to speciality runners store. After trying different pairs and the sales lady watch me walk barefoot, she suggested asiacs gel formation. Only 60 bucks. Ran a marathon in them and not ONE blister. I buy the same ones every 4 to 5 months because I do alot of running. After about 400-500 miles, it's time to get another pair. I don't have joint issues or anything.

Like showstoppa stated, the treadmill probably doesn't have much cushion or give, which can really hurt your joints

thanks for the suggestion newmom. I can't remember ever seeing a store that specifically catered to the running crowd, but I may look around and see if one exists up my way. I tried checking out a few running sites that make shoe recommendations but I found they make a lot of contradictory suggestions and are probably unreliable at best.

you are right about the treadmills having no give to them, unfortunately the gym I go to has pretty shit cardio equipment, but it is great when it comes to no frills freeweights with db's up to 150lbs. I have thought about getting a membership to planet shitness or something like that just for cardio reasons in the evening, but I don't think I could see myself in that place.

Coach is Back! · « **Reply #28 on:** February 16, 2011, 01:15:32 PM »

Quote from: Jizzacked on February 16, 2011, 08:48:00 AM

alright bros, I would like to get a little input from those of you who are into the whole running thing. I am currently dieting and am about 4 weeks into it, I do cardio in the form of running on the treadmill 4x a week, about 25-30 minutes worth per session. however when I am done, I am practically limping from the strain it puts on my knee and hip joints. I feel like even at 30 I am a little young to be having all these aches and pains.

a couple ibuprofen has me feeling fine again, but I really only like to take that shit sparingly. I know we have some cats that are seriously into running around here, so for these bros... what do you do to minimize wear and tear on the body and joints? I take 4g a day of fish oil, but I am more curious about stretching techniques and maybe sneaker suggestions. one last note I know some of you are into those shoes that look like foot gloves, but I can't bring myself to rock those, just not my style.

problem solved

benchmstr · « **Reply #29 on:** February 16, 2011, 01:51:23 PM »

the best way to reduce joint stress for running is to lose some damn weight...

bench

newmom · « **Reply #30 on:** February 16, 2011, 03:24:31 PM »

Quote from: Jizzacked on February 16, 2011, 01:11:12 PM

thanks for the suggestion newmom. I can't remember ever seeing a store that specifically catered to the running crowd, but I may look around and see if one exists up my way. I tried checking out a few running sites that make shoe recommendations but I found they make a lot of contradictory suggestions and are probably unreliable at best.

you are right about the treadmills having no give to them, unfortunately the gym I go to has pretty shit cardio equipment, but it is great when it comes to no frills freeweights with db's up to 150lbs. I have thought about getting a membership to planet shitness or something like that just for cardio reasons in the evening, but I don't think I could see myself in that place.

Ya, you should see if there is one or at least within an hour drive (worth it if you ask me). I joined planet fatness back in 2009 when I was about 20 weeks from running my first marathon. I went one time with a free pass and they use (at least in my area) have cybex treadmills. Let me tell you, they are great treadmills for running IMO. As I am 12 days away from running a marathon and run on those treadmills at 430 am for 2 hours, I have no problems whatsoever. Obviously twice a week I run outside also, and thankfully the snow is melting because we are having a heat wave being in the 40's. It's worth the 10 bucks a month for the running alone

pedro01 · « **Reply #31 on:** February 16, 2011, 06:13:22 PM »

I have some suggestions. Do leg extensions & squats/leg press once a week. You need strong leg muscles to support running & running itself won't give you that supportive strength. You don't have to leg press 10000000lbs but you need to work the legs.

Quads support the patella and you want them fairly tight. On the other hand calves and hamstrings will create havoc on your knees if they are too tight.

So - do not ever stretch your quads. In particular, any quad stretch where you pull your ankle back should be avoided like the plague.

Do stretch your calves and hamstrings a few times a day.

If you keep this up - stretching the right places and ensuring you keep your leg muscles strong, you should avoid most running pain.

Of course - you could have dodgy feet and need special supports - I presume not though.

Jizzacked · « **Reply #32 on:** February 16, 2011, 10:16:54 PM »

Quote from: pedro01 on February 16, 2011, 06:13:22 PM

I have some suggestions. Do leg extensions & squats/leg press once a week. You need strong leg muscles to support running & running itself won't give you that supportive strength. You don't have to leg press 10000000lbs but you need to work the legs.

Quads support the patella and you want them fairly tight. On the other hand calves and hamstrings will create havoc on your knees if they are too tight.

So - do not ever stretch your quads. In particular, any quad stretch where you pull your ankle back should be avoided like the plague.

Do stretch your calves and hamstrings a few times a day.

If you keep this up - stretching the right places and ensuring you keep your leg muscles strong, you should avoid most running pain.

Of course - you could have dodgy feet and need special supports - I presume not though.

thanks pedro, that is an interesting approach to stretching that I have not heard of before. I am indeed working legs 1x a week as you mentioned so at least I have that going for me. I will take your suggestions into consideration and keep them in mind when preparing for my running sessions. overall a lot of good responses in this thread, so a good foundation to work with. thanks bros and bras

Coach is Back! · « **Reply #33 on:** February 16, 2011, 10:25:27 PM »

No offence to pedro but.....huh??

The Abdominal Snoman · « **Reply #34 on:** February 16, 2011, 10:27:27 PM »

Get a heart monitor and stop running. No need to run. The heart monitor will show you the way. Go to the light

Parker · « **Reply #35 on:** February 16, 2011, 11:31:50 PM »

Quote from: Meso_z on February 16, 2011, 09:04:59 AM

Have you tried different running shoes?

Buy a good pair, asics has some good running ones.

good luck.

It could be running shoes or his arches. It could be a variable of diff things...I remember when I ran track, i had shin splints...and I didn't help things by running with ankle weights...then I had was told I had high arches...need arch support or shoes that had better supports...Nike used to provide arch supports with their shoes...chances are that he may need to go be evaluated

Also, the human foot was made to act like a spring, and humans are made for running on natural surfaces, not artificial ones....

pedro01 · « **Reply #36 on:** February 17, 2011, 05:46:41 AM »

Quote from: The Coach on February 16, 2011, 10:25:27 PM

No offence to pedro but.....huh??

I understand Coach.

This probably sounds like BS but the guy that explained this to me ran in the 4x100 sprint in the Atlanta Olympics (God, I'm old...). He was also better built than a lot of bodybuilders. I suspect he'd done a cycle or 2. I had some issues with my knees & literally coudn't walk 200 metres without pain. 2 years after this guy gave me physio & a training regime, I squatted 315, which was pretty cool considering I was 35 and didn't think I'd ever be able to squat again.

The hams & calves pull on the back of the knee - this is the cause of most runners knee pain. Hence you keep them stretched and don't stretch the quads as that would be counter-productive.

Sometimes, something so simple can be the cause of what you think is a major issue.

The Showstoppa · « **Reply #37 on:** February 17, 2011, 05:56:38 AM »

Quote from: pedro01 on February 17, 2011, 05:46:41 AM

I understand Coach.

This probably sounds like BS but the guy that explained this to me ran in the 4x100 sprint in the Atlanta Olympics (God, I'm old...). He was also better built than a lot of bodybuilders. I suspect he'd done a cycle or 2. I had some issues with my knees & literally coudn't walk 200 metres without pain. 2 years after this guy gave me physio & a training regime, I squatted 315, which was pretty cool considering I was 35 and didn't think I'd ever be able to squat again.

The hams & calves pull on the back of the knee - this is the cause of most runners knee pain. Hence you keep them stretched and don't stretch the quads as that would be counter-productive.

Sometimes, something so simple can be the cause of what you think is a major issue.

Makes sense what you are saying. The quad needs to be in balance with the hamstrings and calves, so to speak.

Parker · « **Reply #38 on:** February 17, 2011, 06:08:35 AM »

Quote from: newmom on February 16, 2011, 10:07:41 AM

Jizzacked,

Definately check out the shoes first and foremost. After buying a few pair of expensive names, I went to speciality runners store. After trying different pairs and the sales lady watch me walk barefoot, she suggested asiacs gel formation. Only 60 bucks. Ran a marathon in them and not ONE blister. I buy the same ones every 4 to 5 months because I do alot of running. After about 400-500 miles, it's time to get another pair. I don't have joint issues or anything.

Like showstoppa stated, the treadmill probably doesn't have much cushion or give, which can really hurt your joints

Men and women are built diff in terms of legs...women's legs are canted inward on a angle, due to their wider pelvis---and certain injuries, in regards to running, walking or working out, occur more frequently in women than men, due to this. It could be a multiple of diff things, shoes, foot placement, his stride, over pronation, supination, quads, hams, calves, who knows.

The Showstoppa · « **Reply #39 on:** February 17, 2011, 06:10:20 AM »

Quote from: Parker on February 17, 2011, 06:08:35 AM

Men and women are built diff in terms of legs...women's legs are canted inward on a angle, due to their wider pelvis---and certain injuries, in regards to running, walking or working out, occur more frequently in women than men, due to this. It could be a multiple of diff things, shoes, foot placement, his stride, over pronation, supination, quads, hams, calves, who knows.

True, thats why women suffer far more knee injuries than men, as a percentage.

CalvinH · « **Reply #40 on:** February 17, 2011, 07:30:32 AM »

Quote from: The Showstoppa on February 17, 2011, 06:10:20 AM

True, thats why women suffer far more knee injuries than men, as a percentage.

I thought it was cuz they are ditzy and walk into things while on their cell phones

Purple Aki · « **Reply #41 on:** February 17, 2011, 07:48:39 AM »

Quote from: The Showstoppa on February 16, 2011, 09:16:37 AM

If you go to a specialty shoe store, they can test you for which type you need. Not even saying you have to actually buy from them....

Yep, get the specialist running shop to find the right pair for you, spin them a line about coming back at the end of the week and then go home and buy them off the internet for 2/3's of the price. Cheers, easy.

In all seriousness, I've been recommended the same trainer by two different shops and it was pretty much one of the cheapest they sell. So both times I've bought off them, rather than getting them off the net.

Audioslave · « **Reply #42 on:** February 17, 2011, 11:39:23 AM »

Read a book called "Born to Run," and learn to run properly. Never hurt again.

Coach is Back! · « **Reply #43 on:** February 17, 2011, 12:22:27 PM »

Need to add a few things here.

1. Bench is correct.
2. Drop some weight before starting any high impact training like running.
3. Showstoppa....it should damn near the opposite, a lot of athletes are quad dominant because they train "quads" more than hamstrings thinking its going to strengthen knees. Again, its the opposite. As with any athlte, posterior chain is most important for healthy joint (knees) the hamstring is the knee flexor not extender, having strong flexon is important for strong pateller health. All of that being said, leg extensions offer ZERO benefit since its a single joint isolating exercise. Need to go a multi-joint unilateral exercises. More on this later. One other thing, like leg extensions,same goes with leg press.

The Showstoppa · « **Reply #44 on:** February 17, 2011, 12:27:08 PM »

Quote from: The Coach on February 17, 2011, 12:22:27 PM

3. Showstoppa....it should damn near the opposite, a lot of athletes are quad dominant because they train "quads" more than hamstrings thinking its going to strengthen knees. Again, its the opposite. As with any athlte, posterior chain is most important for healthy joint (knees) the hamstring is the knee flexor not extender, having strong flexon is important for strong pateller health. All of that being said, leg extensions offer ZERO benefit since its a single joint isolating exercise. Need to go a multi-joint unilateral exercises. More on this later. One other thing, like leg extensions,same goes with leg press.

i would think that with the quad being the extender and the hamstring being the flexor, that they would both be important. Is that what you mean? As i thought that was what the other poster meant, that you shouldn't neglect either one, right?

Grape Ape · « **Reply #45 on:** February 17, 2011, 12:31:43 PM »

Quote from: Jizzacked on February 16, 2011, 08:48:00 AM

alright bros, I would like to get a little input from those of you who are into the whole running thing. I am currently dieting and am about 4 weeks into it, I do cardio in the form of running on the treadmill 4x a week, about 25-30 minutes worth per session. however when I am done, I am practically limping from the strain it puts on my knee and hip joints. I feel like even at 30 I am a little young to be having all these aches and pains.

a couple ibuprofen has me feeling fine again, but I really only like to take that shit sparingly. I know we have some cats that are seriously into running around here, so for these bros... what do you do to minimize wear and tear on the body and joints? I take 4g a day of fish oil, but I am more curious about stretching techniques and maybe sneaker suggestions. one last note I know some of you are into those shoes that look like foot gloves, but I can't bring myself to rock those, just not my style.

I had this problem with my knee but recently solved it.

Run with at least a 1-2 degree incline, and run at the top of the ramp on the front of your feet only and eliminate all heel strike. It's hard to describe, but you'll see what I mean when you try it. It gets rid of all the pounding on the knee and hip joints.

Grape Ape · « **Reply #46 on:** February 17, 2011, 12:32:34 PM »

Quote from: The Coach on February 16, 2011, 01:15:32 PM

problem solved

I have to buy some of those ropes for my basement. What will it cost me. $100-200?

The Abdominal Snoman · « **Reply #47 on:** February 17, 2011, 02:54:47 PM »

Quote from: Grape Ape on February 17, 2011, 12:32:34 PM

I have to buy some of those ropes for my basement. What will it cost me. $100-200?

Branch Warren sells them in chain form. Try trading some high quality powdered Deer Antler for the chains.

Coach is Back! · « **Reply #48 on:** February 17, 2011, 03:02:49 PM »

www.artofstrength.com

pellius · « **Reply #49 on:** February 17, 2011, 03:13:46 PM »

I wouldn't recommend long distance running. Maybe two miles at the most but there are better things you can do if you want to burn calories without doing anything high intensity.

But if you must run do it on an incline. If you're using a treadmill make as steep as possible which unfortunately only goes up to 15 degrees. The higher the incline the less pounding your joints take. When I was living in Cali there was this sand hill that was ideal for me for getting into the kind of conditioning I wanted. Soft sand, very steep hill. Very little impact even when going down hill because the hill was so steep and the sand so soft that I would just kind of slide my feet down.

I really miss that hill in Sand Dune park. You're outdoors, under the blazing sun, sweating, sucking wind... that was living. And if you did it consistently you got in great shape. My legs would be bristling with veins after a workout. After doing that walking stairs was nothing.