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runthegauntlet
Joined: 02 Dec 2007
Location: the southlands.
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 Posted: Thu May 26, 2011 10:10 pm Post subject: |
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| shifty wrote: |
Yep, keep on running if you want to ruin your knees. Been there, done that!
Trust me, you're going to need those knees when older and the running memories have disappeared together with your cartilage.
Give it up while you still retain a sliver of cartilage and turn to low impact stuff.
Unless you're a triathlete, then it's kind of vindicated. I mean a triathlete is special, holy ground and all.. |
Haven't there been a number of studies done showing that running doesn't actually hurt your knees?
At least not any more than any other activity can hurt any other body part?
This is probably (obviously?) a biased source, but it mentions one such study.
"The Benefits of Running: Running makes us well-oiled machines--ankles, knees, and hips included."
http://www.runnersworld.com/article/0,7120,s6-241-285--12232-0,00.html
Here's another article from the Times:
"Is Running Bad for Your Knees? Maybe Not"
Read more: http://www.time.com/time/health/article/0,8599,1948208,00.html#ixzz1NWxFPFUX
As mentioned by another poster, it's all about doing things correctly. Or as the RW article puts it, 'responsibly'.
I laughed out loud at your last sentence. |
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shifty
Joined: 21 Jun 2004
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| Posted: Thu May 26, 2011 10:14 pm Post subject: |
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| PatrickGHBusan wrote: |
Actually running is huge right now in Canada where I live. It has undergone a renaissance with better training methods and equipment. In fact, I cannot recall seeing so many running specialty stores around. In the US Runner magazine has had 4 banner years in row in terms of subscribers.
Gone are the days of the lone runner with the no pain no gain attitude.
These days runners cross train (cycle, swim, weights for core muscles), stretch more, run on better shoes and understand running better.
Heck a fair portion of my kindle is packed with running books that contain advice, training methods and injury prevention methods.
Seriously, I have not had one serious injury due to running in my life. I did get sore a few times but in the past 5-6 years running has evolved eons from where it was.
What can counter running stress?
Exercises that strenghten support muscles that balance out running like swimming, cycling, weights for targetted muscle groups.
What can lessen the risk of knee damage and even eliminate it?
Pacing, rest days between runs, knowing how to train gradually, other exercises as named above, proper shoes, proper running surfaces.
A typical program will require rest days, you follow that AND listen to your body and you can avoid problems.
The same is true of run pace and distance, you need to find what works for you, not what someone else tells you is good for you as a runner.
Some people will still get knee, neck or back problems from running but then again you can get injured from doing many sports or doing a repetitive physical movement at your work.
Personally I look for programs that fit my needs. I also do not run the same way I did when I was a teen or in my 20s. You adapt to your body and run accordingly.
Now, I have settled on a 4 run a week pace, doing roughly 7-9K per run. That keeps me in shape. When racing comes up, I kick into training mode to prepare my body for the run (marathon for example).
On top of the running, on non-running days I cross train: swimming twice a week plus weighs for core muscles (especially abs are and opposed muscles (those muscles that need to compensate for the other muscles that develop due to running)).
I also keep tabs on shoe usage and change shoes when needed.
I choose running friendly surfaces when ever I can: gravel, trails, dirt, and if nothing else is available pavement. No concrete sidewalks for me thanks
I also understand what pace and distance does to my body. I read on on the cycles of development for your body as you run and how you need to be mindful of how cardio, muscle and joints get stronger at much different paces. For example cardio can take 2-3 weeks to improve or cycle to the next level, muscles typically take 1-3 months while tendons, bones and joints take 3-6 months. So if you rev up too fast, your cardio will be great but you may suffer muscle injury in the process and expose your joints, tendons and muscles to usaged and damage (ex: knees).
Another simple rule: if it hurts consistently in one area, STOP TRAINING until it heals. |
A disciplined approach and wonderful post. I think it'd pay a runner (or any athlete) to print out and scan from time to time.
It's easy to go off the rails with inconsistincies. |
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runthegauntlet
Joined: 02 Dec 2007
Location: the southlands.
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| Posted: Thu May 26, 2011 10:19 pm Post subject: |
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| shifty wrote: |
Thanks. The op knee is fine now even though it's theoretically bone against bone. Actually, I did continue running, albeit at much reduced distances, but now have wisely cured myself of the habit. In any case, running is part of the seventies running boom. Nowadays enlightened folks don't run and it's not cool anymore either.
Though I can understand why expats in K still do, since it's so time efficient, amongst other things.. |
I had knee surgery when I was 16. Started running this year a decade later.
I had some twinges in the 'bad' knee in the beginning (and in a lot of other places, too) so I did a ton of strengthening exercises, culminating in double sessions of shallow, one-legged squats.
Seems to have done the trick as I haven't had any issues over the last couple of months.
I don't know about your 'enlightened folks' quip. Marathons around the US are selling out in record times. I mean, in a matter of days some marathons are booked out at 30000 people plus. Even the heralded Boston Marathon has changed its entry procedures to a sliding lottery type format! Getting a BQ no longer guarantees entry!
Running is booming again. |
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shifty
Joined: 21 Jun 2004
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| Posted: Thu May 26, 2011 10:55 pm Post subject: |
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| runthegauntlet wrote: |
| Haven't there been a number of studies done showing that running doesn't actually hurt your knees? |
I'd say there have been not just a number, but a GREAT number of studies that show this.
And you will see them in the running magazines, that print what their patrons like to see.
I did enjoy running in my day, but take it for what it's worth: If I could have my time over again, I'd do things differently.
I know I'd give the running mags a skip. |
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runthegauntlet
Joined: 02 Dec 2007
Location: the southlands.
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| Posted: Thu May 26, 2011 10:57 pm Post subject: |
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| shifty wrote: |
| runthegauntlet wrote: |
| Haven't there been a number of studies done showing that running doesn't actually hurt your knees? |
I'd say there have been not just a number, but a GREAT number of studies that show this.
And you will see them in the running magazines, that print what their patrons like to see.
I did enjoy running in my day, but take it for what it's worth: If I could have my time over again, I'd do things differently.
I know I'd give the running mags a skip. |
Fair point about the running mags.
But 'Time'? |
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shifty
Joined: 21 Jun 2004
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| Posted: Thu May 26, 2011 11:13 pm Post subject: |
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| runthegauntlet wrote: |
| I had knee surgery when I was 16. Started running this year a decade later. |
Testament to the durability of the human body. I'd say no point in saving yourself for old age, enjoy yourself and indulge your passions. And do what Paddy says in his post.
| Quote: |
I don't know about your 'enlightened folks' quip. Marathons around the US are selling out in record times. I mean, in a matter of days some marathons are booked out at 30000 people plus. Even the heralded Boston Marathon has changed its entry procedures to a sliding lottery type format! Getting a BQ no longer guarantees entry!
Running is booming again. |
I don't really know, but if I could hazard a guess. When there is a lot of distress in the economy, some folks turn to religion for relief. Others turn to endurance sports.
Running is easy to get into, more easy than say cycling, swimming or kayaking, which all have more extras to get to grips with. |
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TECO
Joined: 20 Jan 2003
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| Posted: Fri May 27, 2011 1:38 am Post subject: |
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| PatrickGHBusan wrote: |
Actually running is huge right now in Canada where I live. It has undergone a renaissance with better training methods and equipment. In fact, I cannot recall seeing so many running specialty stores around. In the US Runner magazine has had 4 banner years in row in terms of subscribers.
Gone are the days of the lone runner with the no pain no gain attitude.
These days runners cross train (cycle, swim, weights for core muscles), stretch more, run on better shoes and understand running better.
Heck a fair portion of my kindle is packed with running books that contain advice, training methods and injury prevention methods.
Seriously, I have not had one serious injury due to running in my life. I did get sore a few times but in the past 5-6 years running has evolved eons from where it was.
What can counter running stress?
Exercises that strenghten support muscles that balance out running like swimming, cycling, weights for targetted muscle groups.
What can lessen the risk of knee damage and even eliminate it?
Pacing, rest days between runs, knowing how to train gradually, other exercises as named above, proper shoes, proper running surfaces.
A typical program will require rest days, you follow that AND listen to your body and you can avoid problems.
The same is true of run pace and distance, you need to find what works for you, not what someone else tells you is good for you as a runner.
Some people will still get knee, neck or back problems from running but then again you can get injured from doing many sports or doing a repetitive physical movement at your work.
Personally I look for programs that fit my needs. I also do not run the same way I did when I was a teen or in my 20s. You adapt to your body and run accordingly.
Now, I have settled on a 4 run a week pace, doing roughly 7-9K per run. That keeps me in shape. When racing comes up, I kick into training mode to prepare my body for the run (marathon for example).
On top of the running, on non-running days I cross train: swimming twice a week plus weighs for core muscles (especially abs are and opposed muscles (those muscles that need to compensate for the other muscles that develop due to running)).
I also keep tabs on shoe usage and change shoes when needed.
I choose running friendly surfaces when ever I can: gravel, trails, dirt, and if nothing else is available pavement. No concrete sidewalks for me thanks
I also understand what pace and distance does to my body. I read on on the cycles of development for your body as you run and how you need to be mindful of how cardio, muscle and joints get stronger at much different paces. For example cardio can take 2-3 weeks to improve or cycle to the next level, muscles typically take 1-3 months while tendons, bones and joints take 3-6 months. So if you rev up too fast, your cardio will be great but you may suffer muscle injury in the process and expose your joints, tendons and muscles to usaged and damage (ex: knees).
Another simple rule: if it hurts consistently in one area, STOP TRAINING until it heals. |
Patrick,
Thanks for posting that! There's some interesting and useful information in there. |
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PatrickGHBusan
Joined: 24 Jun 2008
Location: Busan (1997-2008) Canada 2008 -
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| Posted: Fri May 27, 2011 2:56 pm Post subject: |
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| TECO wrote: |
| PatrickGHBusan wrote: |
Actually running is huge right now in Canada where I live. It has undergone a renaissance with better training methods and equipment. In fact, I cannot recall seeing so many running specialty stores around. In the US Runner magazine has had 4 banner years in row in terms of subscribers.
Gone are the days of the lone runner with the no pain no gain attitude.
These days runners cross train (cycle, swim, weights for core muscles), stretch more, run on better shoes and understand running better.
Heck a fair portion of my kindle is packed with running books that contain advice, training methods and injury prevention methods.
Seriously, I have not had one serious injury due to running in my life. I did get sore a few times but in the past 5-6 years running has evolved eons from where it was.
What can counter running stress?
Exercises that strenghten support muscles that balance out running like swimming, cycling, weights for targetted muscle groups.
What can lessen the risk of knee damage and even eliminate it?
Pacing, rest days between runs, knowing how to train gradually, other exercises as named above, proper shoes, proper running surfaces.
A typical program will require rest days, you follow that AND listen to your body and you can avoid problems.
The same is true of run pace and distance, you need to find what works for you, not what someone else tells you is good for you as a runner.
Some people will still get knee, neck or back problems from running but then again you can get injured from doing many sports or doing a repetitive physical movement at your work.
Personally I look for programs that fit my needs. I also do not run the same way I did when I was a teen or in my 20s. You adapt to your body and run accordingly.
Now, I have settled on a 4 run a week pace, doing roughly 7-9K per run. That keeps me in shape. When racing comes up, I kick into training mode to prepare my body for the run (marathon for example).
On top of the running, on non-running days I cross train: swimming twice a week plus weighs for core muscles (especially abs are and opposed muscles (those muscles that need to compensate for the other muscles that develop due to running)).
I also keep tabs on shoe usage and change shoes when needed.
I choose running friendly surfaces when ever I can: gravel, trails, dirt, and if nothing else is available pavement. No concrete sidewalks for me thanks
I also understand what pace and distance does to my body. I read on on the cycles of development for your body as you run and how you need to be mindful of how cardio, muscle and joints get stronger at much different paces. For example cardio can take 2-3 weeks to improve or cycle to the next level, muscles typically take 1-3 months while tendons, bones and joints take 3-6 months. So if you rev up too fast, your cardio will be great but you may suffer muscle injury in the process and expose your joints, tendons and muscles to usaged and damage (ex: knees).
Another simple rule: if it hurts consistently in one area, STOP TRAINING until it heals. |
Patrick,
Thanks for posting that! There's some interesting and useful information in there. |
Glad it can help or inform people!
That was the aim of the post.
Actually, for any new runners or even for experienced runners, I would recomment picking a copy of the book Running for Mortals. It is jam packed with tips, programs, advice and running philosophy that can really help runners improve or simply avoid injury.
The books is not all great but honestly I found it to be a solid reference.
If you are a regular runner, I would also recommend keeping a running journal of sorts. Just something simple where you jot down your runs.
a typical entry will give the date, distance of the run, time and things that stood out (ex: knee soreness, track condition).
At the end of the week or month, you check it out and you will be asthonished at what it can tell you about the mistakes you make, the injuries you may have....it is also one of the best way to keep track of shoe mileage and know when its time to change those running shoes!
Anyone with questions about running can feel free to pm me  |
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ironjohn
Joined: 25 Nov 2009
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| Posted: Wed Sep 07, 2011 7:19 pm Post subject: |
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Now that the weather is cooling off, I'd like to start running again. Can anyone recommend some upcoming 5/10k type races in or around Seoul? I've seen a few advertised in the subway so I know they exist, but maybe there is a web site with some sort of calendar? (in Korean is okay).
Any westerners run one of these races here? Are they organized the same as in the US? I speak a fair amount of Korean, but not when it's coming out of a loudspeaker, so I'm a little worried about knowing when to start, where to go, etc. |
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hogwonguy1979
Joined: 22 Dec 2003
Location: the racoon den
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| Posted: Wed Sep 07, 2011 7:27 pm Post subject: |
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| ironjohn wrote: |
Now that the weather is cooling off, I'd like to start running again. Can anyone recommend some upcoming 5/10k type races in or around Seoul? I've seen a few advertised in the subway so I know they exist, but maybe there is a web site with some sort of calendar? (in Korean is okay).
Any westerners run one of these races here? Are they organized the same as in the US? I speak a fair amount of Korean, but not when it's coming out of a loudspeaker, so I'm a little worried about knowing when to start, where to go, etc. |
i belong to this group
https://www.facebook.com/groups/seoulflyers/
we have a weekly 10k run along the han on saturday mornings, track work on tuesdays and do namsan on thursdays. We also have somebody who signs us up for races and keep a pretty good calender of races in the seoul area. we also do some out of town races, last weekend we went to cheolwon for a nice race etc.
check it out |
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runthegauntlet
Joined: 02 Dec 2007
Location: the southlands.
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| Posted: Thu Sep 08, 2011 3:49 pm Post subject: |
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| ironjohn wrote: |
Now that the weather is cooling off, I'd like to start running again. Can anyone recommend some upcoming 5/10k type races in or around Seoul? I've seen a few advertised in the subway so I know they exist, but maybe there is a web site with some sort of calendar? (in Korean is okay).
Any westerners run one of these races here? Are they organized the same as in the US? I speak a fair amount of Korean, but not when it's coming out of a loudspeaker, so I'm a little worried about knowing when to start, where to go, etc. |
This one is by no means comprehensive, but through that and the various facebook groups you should be able to find a race every weekend if you'd like.
http://www.smilerun.com/race_calendar/2011jun-dec
Loads of westerners running. I've had no problems here. Actually, everything is way better than the races I've done in the States. Many more amenities, cheaper, very well organized, on time, etc. |
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hogwonguy1979
Joined: 22 Dec 2003
Location: the racoon den
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| Posted: Thu Sep 08, 2011 8:02 pm Post subject: |
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| runthegauntlet wrote: |
| ironjohn wrote: |
Now that the weather is cooling off, I'd like to start running again. Can anyone recommend some upcoming 5/10k type races in or around Seoul? I've seen a few advertised in the subway so I know they exist, but maybe there is a web site with some sort of calendar? (in Korean is okay).
Any westerners run one of these races here? Are they organized the same as in the US? I speak a fair amount of Korean, but not when it's coming out of a loudspeaker, so I'm a little worried about knowing when to start, where to go, etc. |
This one is by no means comprehensive, but through that and the various facebook groups you should be able to find a race every weekend if you'd like.
http://www.smilerun.com/race_calendar/2011jun-dec
Loads of westerners running. I've had no problems here. Actually, everything is way better than the races I've done in the States. Many more amenities, cheaper, very well organized, on time, etc. |
thats a good site, yeah there are tons of westerners running here, last weekend in cheolwon i bet there were close to 100 our group had 30 or so and there were other groups and a number of people who signed up on their own. Many of the bigger races now have english sign ups which have made it easier
whats also cool besides the cheap races (most i've paid is 40k) and some of the wild swag you get (I've gotten rice, anchovies amongst other things) is many races out of seoul organize buses to get you there. if you are in a club with enough people signed up the organizers will even charter your group a bus, thats what we did last week |
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Mix1
Joined: 08 May 2007
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| Posted: Sat Sep 10, 2011 7:00 am Post subject: |
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| PatrickGHBusan wrote: |
... on the cycles of development for your body as you run and how you need to be mindful of how cardio, muscle and joints get stronger at much different paces. For example cardio can take 2-3 weeks to improve or cycle to the next level, muscles typically take 1-3 months while tendons, bones and joints take 3-6 months. So if you rev up too fast, your cardio will be great but you may suffer muscle injury in the process and expose your joints, tendons and muscles to usaged and damage (ex: knees).
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This makes a lot of sense. I always do that; get back in shape, immediately overdo it and then joints get sore. Gotta stop to heal, then rinse and repeat the process again. Not a runner but this must apply for other sports too. Great information, thanks!
Also, beware the plantar fascitis, rest and ice that or it just gets worse. I thought it was just a heal bruise so I tried to tough it out. bad idea. after 12 months I'm back but it's still lingering a bit. |
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