How to run without joint pain? Got fat, finding it hard to run
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.
Spin cycling. Don’t watch tv and take it seriously.
Will check it out, thank you
Take a HARD look and your freaking diet first.
I love running but yeah getting back into it has been tough...I’m not only getting older but way off balance now since my right leg is a tiny bit shorter than my left. I’ve been forcing myself to wake up and do it at 6:00 am so I’m relatively limber compared to doing it in the evening after a day of bad posture at my desk.
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.
I'll try doing this week, good idea
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.
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.
I’ve always had problems with shin splints. Even when I was young and in the Army. I did bicycling with added incline/weight for cardio. According to the Army, 6.2 miles on the bike is equivalent to running 2 miles.
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.
Thank you, I'll read up about these and try these
Longer strides? Not sure about this... Shorter strides and higher cadence to decrease impact...
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4000471/ https://www.runnersworld.com/training/a20829088/aug-24-new-study-reports-that-shorter-strides-can-have-many-benefits/ https://blog.wahoofitness.com/running-cadence-why-it-matters-and-how-to-improve-yours/ Just sayin...I don’t agree with this at all. you lengthen your stride and end up with a higher impact and often using your forward foot as a brake.
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.
Older?? At early 30s?? Check for runners knee. Otherwise increase incrementally, you’d be fine..
Thanks, will read up on it
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.