So I’ve been running like a mile each day for 3 days out of the week. But I’ve laid it off since I’ve been getting a lot of plantar fascitis, knee pain, and pain around my shins.
I’m not even that old. I’m very confused, maybe there are some exercises I can do? Went to a running shoe store and they recommended me some more cushioning shoes like a glycerin gts 22.
Any tips, recommendations, comments, or suggestions would be appreciated.
Have you gone to a physical therapist that specializes in running? They can give you a diagnosis and the corresponding proper exercises to help get rid of the pain. You probably need some plyometrics, some tib exercises and knee strengthening at least twice a week.
There is an idea that you should be able to walk 4 miles in about an hour before you begin running. This is to make sure that you are fit enough so you don’t end up hurting yourself.
If you want to skip that idea, I had a lot of success with this app. It seems like a simple idea but it really does help. https://play.google.com/store/apps/details?id=com.jupli.run
Also, what is your cadence?
No idea what my cadence is. Maybe I should count next time
Typically taking shorter steps leads to more steps per minute aka cadence. It’s s better for your running form and easier on your body. Most things I have read say 170-180 steps per minute. Some running apps will have a cadence tracker or audible sound to follow.
What surfaces are you running on? Concrete is hard on your body. Dirt paths or gravel are generally less impacting.
Also, are you flat footed?
Running on road and I have medium arches.
Yep, basically you’re putting too much strain on your body too quickly. Your bones are composite materials and they will get incredibly strong if you give them time to adapt. You’re just going to have to walk for a while and then maybe do some light jogging here and there to increase the strain slowly so that your bones can reconfigure themselves.
Alright I think I’ll try jogging or running once a week for now and walk the other two days.
Runner here. First of all: good job. Running three times a week is nothing to sniff at. Make sure you have rest days in between your running days. It sounds like you do, but just to make sure. I never run back-to-back.
Cushioning shoes may help, but definitely go to a running store that looks at your stride and technique. If there’s a problem there, they will give you tips on how to improve. And maybe some corrections to you insoles and lacing. It could be that you have a hard heel strike.
If you are a bigger person looking to lose weight: try not to rely on running alone. Go swimming two times a week and run once. Swimming is A LOT less hard on your joints and shins as it doesn’t involve impact. Cycling can be good too, but it will require more time and often more costs as well.
Yeah I do the 3 runs tues, thurs, friday. Maybe I should skip the run on friday.
did got a running shoe store and they analyzed my running and said I land on my heel pretty hard. Told me I should get some cushioning shoes, I even bought some insoles from them before my running shoes come in.
Cushioning will only help you to a certain degree. Try adjusting your form little by little. There’s tons of good videos on this. If you are a heel striker, you absorb shocks with a stiff leg, resulting in a lot of stress. Putting your chest out or leaning slightly forward will shift your centre of gravity somewhat, making you roll through your heelstrike more smoothly, or making you strike midfoot or further. Don’t try to push too hard too fast, though. Make incremental progress.
