How to run without joint pain? Got fat, finding it hard to run

Microsoft dummer
May 12 41 Comments

I used to be able to run 5ks and 10ks, but I got real fat in the last couple of years. Now my ankles and knees hurt if I try to run more than 1 mile on the treadmill. Is this because I'm now heavier, or it's harder to run as you grow older?

I have started doing weights as well, but in the past I've noticed running is what really helps me. I don't have access to a swimming pool.

How do I do cardio?

Indian male, early 30s.

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TOP 41 Comments
  • Nebbiolo Technologies uRyj25
    Older?? At early 30s??
    Check for runners knee. Otherwise increase incrementally, you’d be fine..
    May 12 3
    • Microsoft dummer
      OP
      Thanks, will read up on it
      May 12
    • VMware / Eng liftkarade
      Diet can help you with weight loss, you can still do weights or some other cardio. In any case getting that extra weight off should be your priority.
      May 12
    • Amazon / Eng KHCr70
      Increase I incrementally. Also consult and make sure you have proper shoes. Heard from multiple runners who had knee and ankle problems until getting shoes that worked for them.
      May 12
  • Micro Focus / Eng chmod777
    Lose weight. It’s probably the primary reason you’re having leg pain.

    Work on mobility and releasing tight muscles. Foam roll your shins, peroneals, calves, hamstrings, glutes, quads, and adductors. Take a lacrosse or golf ball and step on it. Roll the bottom of your foot on the ball. Hip mobility is important too. Do hip flexor stretches and the pigeon pose stretch.

    Strengthen your ankles. Google for exercises with resistance bands, there’s a bunch out there. Another effective option is to practice standing on a wobble board.

    Strengthen your lower body with squats and deadlifts. But make sure to balance it out with upper body lifts as well. Other effective lower body strengthening exercises for running are glute bridges, lunges, and kettlebell swings.

    Run slower.

    Stop running on concrete until you do all of the above and stop experiencing pain. Run on a track, dirt trail, or grass.

    I have plenty of coworkers in their 50’s who run marathons and ultras. You’re not old, you’re just fat and weak. Fortunately you can become lean and strong with a bit of effort and continue to enjoy running. Lastly if you want to get better at running, then you need practice running more.
    May 12 1
    • Microsoft dummer
      OP
      Thank you, I'll read up about these and try these
      May 12
  • Amazon foreverL5
    Run slower and longer. I used to get bad shin splints from jogging too fast... go at a slower pace and work up your strength.
    May 12 3
    • Microsoft dummer
      OP
      I'll try doing this week, good idea
      May 12
    • Microsoft stokovrflw
      This and also uphill treadmill walk, rowing machines, and those step machines(what are they called?) should help with being lighter on the knees. You should look to lose a good amount of weight before you jog/run, and you could do that by slowly raising your cardio burn rates (interval training helps) on the less painful things.
      May 13
    • Axtria DesiLaunda
      +1 to slow and longer runs. It keeps me breathing. If I run fast, I run out of breath soon.
      May 13
  • Microsoft whadaheck
    Start by walking fast so your leg develops muscles first which will protect your joints. Also don’t eat after 4pm except water or tea.
    May 13 9
    • Intuit splatt
      okay but 4pm is arbitrary. recommend intermittent fasting and OP should be smart enough to figure out which hours to do it.
      May 13
    • Micro Focus / Eng chmod777
      >”OP is simply asking for help and can get much better information than yours from far better qualified professionals”
      >recommends not eating after 4 PM and only drinking water and tea

      lmao

      Nobody on Blind is a qualified professional on fitness but some people’s advice is more useful than others. Intermittent fasting may work but yeah, 4 PM is some arbitrary time.
      May 13
    • Microsoft whadaheck
      https://www.health.harvard.edu/blog/intermittent-fasting-surprising-update-2018062914156
      Please educate these morons at Harvard. They even claim that the timing of fasting is important and the experiment results show that 7am-3pm eating group yielded better result than the other group. Hence I just coined 4pm considering this is not an expert Q/A blog. Simple advice that can help.
      May 13
    • Micro Focus / Eng chmod777
      Here’s what I did. I calculated how many calories I needed to eat to maintain my weight. Then I reduced that by 20%, and that’s how many calories I ate every day between 8 AM to 10 PM or whenever I fell asleep. Every few weeks I recalculated my calories. Lost 35 lbs in several months. Stop over complicating with your scientific studies and have some fucking discipline to eat less. That’s it. But you can go ahead and cite studies and research and make something as simple as eating less food throughout the day into rocket science. The most effective diet is the one that people stick to consistently. If OP is already fat then he has bad eating habits, and switching to some radical diet where you fast within a narrow period of time and starve the rest of the day isn’t sustainable and won’t be effective at all. I’ve seen many many many people start fasting and doing keto or whatever fad diets are popular and end up gaining most of their lost weight back.
      May 13
    • Microsoft whadaheck
      Did I say your method doesn’t work? I get that you have a big ego and are proud of what you have accomplished. Again, good job. Helpful to OP.

      What I referred is not my study. It is scientific study but executing it is simpler. Whether to try it or not is OP’s choice. It is also extremely popular for a reason and Harvard is just one of many institutions.

      Read your comment again. You described how you have calculated calories which implies you had to maintain strict diet or calculate what you ate everyday. How is this simpler than just stop eating after 4pm?

      Just like your suggestion would have been based on numerous experiments by trusted experts (or was it just anecdotal?), the intermittent fasting has been the biggest topic for diet, not just amongst academics. If I were you, I would have just said, “good to know but it is difficult to do it in real life” instead of saying “absolute idiotic advice” and go out a way to keep trashing on it blindly.

      You mentioned lots of details and it shows your knowledge on the running part (whether that is correct or not). You shared your own experience which can be helpful as a sample of data. But when posting name calling comments like these, it lowers credibility of the content and makes me question intelligence of the person.

      Also, you dismissed scientific researches by saying, “there is no magic eating after specific time...” with your limited knowledge. I get that you have strong theory regarding how human body works etc . However, you simply ignored those results by world renowned experts and doctors without reviewing them. What does that say about yourself? Can we even trust the words of such person? Will you also claim the earth is flat?

      Why do you have to fight to discredit whatever others are saying and dismiss even the researches based on science and experiments? Just like you achieved good result for yourself, those researchers, professionals and even the amateur experts experimented and found success. But obviously their method is difficult and yours is simpler and works? Come on. Not everything has to be right or wrong.

      Science behind intermittent fast is very simple. Human didn’t eat in the night. Modern human does that a lot which breaks all the natural cycles etc. Intermittent fasting is not the most effective way but it is very effective and realistic. It decreases appetite eventually as well. Insulin, cholesterol and blood pressure improve significantly as a bonus. This is because human body can do a cleanup etc to recover the body. Eating itself is already a stress to digestive system. Giving time to heal is the crux - basically making human body works in a normal condition.
      May 13
  • This comment was deleted by original commenter.

  • Barclays PLC FAANGHNTER
    Swim first .
    May 13 1
    • Microsoft yesterda
      True - swimming is good
      May 13
  • Juniper Pliny Jr
    Eat veggies. Buy a bag of veggies at Costco and microwave that shit for lunch. 2 eggs and jelly toast for breakfast.

    Snack a dinner until your stomach doesn't complain an then you'll be able to skip diner without pangs.

    Go to the treadmill out walk a hill every day for an hour. Then watch the POUNDS melt away. Stretch and buy good shoes that address under (high arch) or over pronation (flat arch) of you have it. It makes a world of difference on the joints! Brooks is the best brand and then Asics or New Balance for me.

    I lost 50 lbs going this in 2.5 months!
    May 13 0
  • Cisco loki2
    Start with swimming as it is no going to impact your knees. Lose some weight. Then concentrate on running.
    May 13 0
  • New MVxb56
    Take a HARD look and your freaking diet first.
    May 12 0
  • Google bbell_curl
    Spin cycling. Don’t watch tv and take it seriously.
    May 12 1
    • Microsoft dummer
      OP
      Will check it out, thank you
      May 12
  • Apple wa95014
    Your muscles have atrophied and your muscles, joints and etc.
    need to be conditioned to absorb the weight and impact. It’s going to take awhile since you’ve gained weight.

    Run short distances < 1 mile at a time, slowly, for a few weeks and then slowly increase 10-15% of your weekly mileage a time.

    Slowly = whatever you think your pace used to be, add 45-60 seconds or so per mile.
    May 13 0
  • Facebook tGTv63
    As a fat man that dealt with a lot of knee and ankle pain, go get better fitting shoes.
    This makes day and difference in the pain. Go to one of the place where they give you custom cushions to help your arches rest better.

    Roadrunner is the store I keep going for 3 years now, can't recommend it enough
    May 13 0
  • Microsoft skippito2
    Running is harsh on your body. If u dont want to be fat put the fork down and do something like crossfit, orange theory or some other hiit method.
    May 13 0
  • AT&T / Data Mr.Fix
    Cycle
    May 13 0
  • Facebook oldeezer
    Elliptical. Much better on your joints.
    May 12 0
  • Intuit splatt
    you haven't grown older yet. sore ankles from weight gain and a sedentary lifestyle is not an aging problem.

    fix your diet and increase your exercise gradually. start with brisk walking for a few weeks. try stationary cycling or rowing, elliptical, etc. take the pressure and impact off your joints until you get your weight down.
    May 12 0
  • New / Eng / ÷
    Cycling. I know a local businessman who was really overweight who joined our fast weekend 50 mile ride. In a half a year of 150 miles per week he looked like normal person and was able to keep up with regulars on flats.
    May 12 0
  • Apple
    300K

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    Try running by wearing compression socks. Doesn’t work for everyone but you can give it a shot.
    May 13 0
  • Microsoft yesterda
    Diet change - 0 sugar , more whole grains , reduce carbs
    May 13 0
  • VMware vmk007
    Practice low calorie diet (may be even stick to vegetarian for a while if you eat non veg), run short distances and increase little every day. You may feel low glucose effects initially, but drink water and have honey. increase strength by doing push ups or lifting weight. if you don't mind you should try eating small servings of fish. If you're married, ask your honey to join you in run/walk. 😀 I'm a runner myself with back issues, but successfully managing and actually performing well.
    May 13 0