7 ms·

How do these runners knees not succumb to problems? Genetic lottery? I run 6 miles on a treadmill with zero drop & pronation inserts, stretch withe a calf wedge

by boppo1 4y ago

How do these runners knees not succumb to problems? Genetic lottery? I run 6 miles on a treadmill with zero drop & pronation inserts, stretch withe a calf wedge & still feel like I'm flying close to the sun with my knees.

mclouts91 4y ago
The old myth that running is bad for your knees. It isn’t unless you have a condition. What you may not have is tendons ready for the effort or the right supporting muscles. These can be worked on.
- felipemnoa 4y ago
  Go on, don't leave us hanging. Any suggestions on a workout to strengthen the muscles?
  - rozenmd 4y ago
    It's one of those "How to get better at x? do x." things for running, lowering your pace to "just above walking" speed will help you run much longer, and develop the muscles needed
  - JLCarveth 4y ago
    Weighted squats
  - patchorang 4y ago
    I’ve found Vlad Xcel to have really good videos for this. For example: https://m.youtube.com/watch?v=meeZydx-vhU https://m.youtube.com/watch?v=meeZydx-vhU This is paid but also very good. https://uphillathlete.com/product/at-home-strength-training-program/ https://uphillathlete.com/product/at-home-strength-training-... The main thing 90% of people will benefit from is learning to activate their glutes, then strengthening their glutes. Clamshells are a great place to start. A lot of people hurt their knees because their glutes don’t activate and are weak from sitting all day. This forces them to become quad dominate, which puts more strain on the knees.
  - scott_w 4y ago
    There's a few things that will help: 1. Run slower. Then run slower again. 2. Run a shorter distance/time and gradually build up over time (weeks/months). 3. Lose weight (on average, people are overweight). If you're underweight, then eat more.
  - appleiigs 4y ago
    Some need to walk before running. Walk the distance you want to run (e.g., 10K) and your body will tell you where your fitness level is at. I walked a month before running.
felipemnoa 4y ago
i would also like an answer to this. Unfortunately it is getting even worse as I age.
emptyfile 4y ago
Well the glaring omission is that you apparently don't do any knee strengthening exercises even though your knees hurt? How do you expect to have strong knees without squats, lunges, etc? It's like saying you're bad at math and expect to magically get better at it, without actually practising math. Even doing a few sets of squats every day is better then nothing, and for some reason most newbie runners think they can do nothing, with zero sports background, and still run every other day.
chollida1 4y ago
When I was 35 and younger I could run no matter what i did to my body. Now that I'm in my 40's I find if I get knee pain, its almost certainly tight muscles around the knee. That means I haven't' been stretching, drinking water, foam rolling or squatting and deadlifting enough. As you get older I find almost all ailments are a sign of not taking care of your body, not a sign of age related decay.
- fooker 4y ago
  Having to be more and more careful about taking care of your body is the age related factor here.
bank6062 4y ago
I had knee pains when running only on the roads. It was due to weak muscles to support it. Switched to trail running and it's been a life saver. It's a lot easier pace, but the hills/mountains really help stabilize the glutes and core. I'm running longer/further and still close to my 5k times from being a road runner
chiefalchemist 4y ago
Aside from the other comments / suggestions...check your diet. It's possible you're eating something(s) that triggers inflammation; and when your running that inflammation manifests as pain in your knees.
- BurningFrog 4y ago
  OK, but how would I check for that? I mean, how do I know if it's the bacon, the coffee, or the cheese, etc?
  - chiefalchemist 4y ago
    Process of elimination. Keep a food diary. Look for patterns. Start with knowns (e.g., sugar, dairy, gluten, etc.) and work your way into the weeds.
francisofascii 4y ago
Genetics play a role, but it can be done with very, very gradual increments in weekly mileage, perhaps over the course of years. The "add no more that 10% rule per week" is even too aggressive over the long run. You have to give your legs time to adjust to higher mileages.
bookofjoe 4y ago
>Running Does Not Increase Symptoms or Structural Progression in People with Knee Osteoarthritis: Data from the Osteoarthritis Initiative https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6095814/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6095814/ >History of Running is Not Associated with Higher Risk of Symptomatic Knee Osteoarthritis: A Cross-Sectional Study from the Osteoarthritis Initiative https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5179322/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5179322/ >Running does not lead to knee osteoarthritis, may protect people from developing disease, experts say https://www.sciencedaily.com/releases/2014/11/141116094058.htm https://www.sciencedaily.com/releases/2014/11/141116094058.h...
- Eupraxias 4y ago
  This is dangerous. My friend blew out his knee pushing too hard with trailrunning, and now he can never run again.
  - nradov 4y ago
    If you fall due to tripping over a rock or something then of course you can damage your knee. The point is that running a lot won't necessarily wear your knees out.
  - alistairSH 4y ago
    "Blowing out a knee" is a completely different issue to osteoarthritis of the knee.
  - iamacyborg 4y ago
    Telling people not to run due to a misconception about perceived harm is much more harmful than the risk of a serious knee injury from running.
- bkirkby 4y ago
  Curious what you can find about IT bands? I used to run triathlons. Stopped when I had a long recovery from a cracked foot. 10 years later I have chronic IT band tightening that pulls my knee out of alignment and causes constant pain. When I was doing triathlon, I was in the Clydesdale division because I had a physique more like a football player than a runner. I've often wondered if my leg/knee problems of today are casually related to my choice to seriously do an exercise against body type.
rojeee 4y ago
I'm 38 and run about 80km a week on average and have run since I was 12 years old. Humans are built for running! Any notion that running is bad for the average person is nonsense (clearly if you have some known underlying issue which may prevent running, e.g. one leg longer than the other, then it's best to avoid running)... Anyway, the key to not screwing up your knees, getting shin splints, IT band syndrome, or whatever else chronic injury is: 0. Unless you've been running for a long time or done some other endurance sport, your aerobic system is probably in terrible shape. Even if you are already a runner, it's likely your aerobic system is still in terrible shape. If your pace zones don't match up with your heart rate zones, e.g. you are out of breath no matter how heard you run and your HR shoots up the moment you start running then you need to improve your aerobic system. If you are stressing yourself on every run then you have a much higher chance of injury. On most of my runs I go <Z2, which is about 6.30 min/mile for me at the moment but could easily do a marathon at that pace and not be too stressed about it. I can breath through my nose at that pace and assuming I warmed up sufficiently, then breathing feels very easy and I can carry on a conversation with my running partners. Recovery feels almost instant after stopping. If your aerobic system is poor then you'll be dipping into anerobic territory which stresses the body a great dealand lengthens recovery time. I only work anerobically about 20% of the time. Teach your body to be a better fat burner, your aerobic system will thank your for it and you'll feel generally better overall in daily life. Learn about the aerobic threshold and the anerobic threshold. The secret to fast, injury free, easy running is to push your aerobic and anerobic thresholds as high as possible, so you can run fast whilst burning fat and not accumulating excessive levels of blood lactate. You can achieve this by doing most of your training below your aerobic threshold and the remainder at or above your anerobic threshold. Determining your aerobic thrshold can be tricky - some people say it's the pace you can run at when breathing through your nose. If you have a blood lactate monitor then it's the pace/HR when lactate starts appearing in the blood samples. It's maybe easier to do a metabolic test though. Read Phil Maffetone's book to learn more - it's a good introduction. 1. Make sure your form is good. The main things are: 1) don't overstride. If you overstride, you'll land on your heel instead of mid/fore foot and put quite a bit of stress through your legs. Instead, increase cadance and lower stride length so you are landing mid foot. 2) You see a lot of people running with their ass sticking out, which pulls centre of gravity backwards and makes running much more difficult - overstresses quads, shins and knees. Your centre of gravity should be directly over the foot in the stance phase. Try to make sure hips are forward and level. There's tonnes of stuff on the internet about running form. I think you can get most of the way there by increasing cadence and shortening stride. Running should feel like you are gliding over the road... People walking should be surprised when you beast it past them at 5 minute mile pace because your feet hardly make any noise when they touch the ground. 2. Make sure that all your muscles groups are strong and balanced, in pcarticular the glutes. Most people have weak glutes, specifically the glute medius, which will cause the knee to bend inwards when running, resulting in quite a bit of pain as it compresses the knee on one side and stretches it on the other. Many runners think strength isn't relevant for running but it really is. You need to keep on top of it and do strengthening exercises at least a few times a week. There's tonnes of blogs on the web which teach you the kinds of exercises you need to do. E.g. side leg raises, clam shells, squats, single leg dead lifts, glute bridge, marching bridge... 3. Recover properly. Any "tightness" after a run is probably because you've overworked some muscle group. Learn how to do self massage and maybe use a theragun or similar device. Cold therapy also helps. Try to sleep well (no alcohol before bed, no food three hours before bed, no caffeine in afternoon) and if you don't feel great or are ill then either don't run or do only active recovery that day. From experience you are way more likely to injure yourself on a day where you don't feel great. 4. Whenever you are going to do a hard session, warm up properly with some light aerobic exercise and mobility exercises. You want to make sure all the main muscle groups are activated and ready to go before you run. On slow days this is less of an issue. A hard session is anything above Z2. Always run at least 5 minutes in Z1 before starting any run. Alsways do at least 5 minutes in Z1 at the end of a run. 5. Diet. Don't eat refined carbs or any sugars. Focus on a high fat diet and only eat cars when you need to fuel before a hard session or race. 6. Up training distance gradually. Track things like resting heart rate at night or HRV to check whether you are over-doing it or not. Gut feel for this is probably more useful though. If you feel exhausted or you get pain then cut back on running and do more strength exercises.
2muchcoffeeman 4y ago
Besides proper weight training, have you gotten help with your running style? As a purely knee-saving exercise, I learned some POSE running. Let’s be clear, I do not run long distance nor do I ever want to. The single longest distance I have run is 10K. This was purely to stop heel striking because that was giving me problems.
kunalgupta 4y ago
I have run 30-40 miles per week since I was 15 to the age of 40 so far. The period I have injuries are correlated to the times I am not also training kung fu. Since kung fu involved a lot of deep stretching and yoga like stuff, I think the trick to running is probably just to also make sure to practice yoga seriously and you’ll be good
scott_w 4y ago
Two things: 1. Genetics that allow their bodies to push harder and recover faster (at the elite level) than an average human. 2. Years upon years of building up resilience by increasing distance, time, intensity in a semi-controlled manner. That said, there's millions of people worldwide who run far below the elite level whose bodies don't crumble to bits. It's a total myth that running destroys your knees.
js2 4y ago
Running is a highly repetitive task and it will amplify any biomechanical issues you have. In the first phase of my running career, I used to struggle with achilles tendon problems, nothing any shoe or podiatrist or orthopedist was able to properly diagnose or fix. Eventually I saw a PT. The PT clued me in that I had a weak core and bad biomechanics. To use an analogy: I was like a car with an out of alignment suspension. And I had been trying to fix it by changing the tires. When what I needed to do was fix the suspension. The suspension is everything above your feet, but in particular your hips and core. And mine were in terrible shape from years of sitting before I started running in my late twenties. So I had to re-invent myself as a runner. Originally I started with the exercises the PT gave me for my hips and core. I got rid of my motion-control shoes and my prescription orthopedic inserts. I switched to just a basic cushioned shoe. Shoes are like unsprung mass on a vehicle. I didn't want any more weight on my feet than I absolutely needed, especially since I wear size 11-12 shoes. I started to pay attention to and work on my form. I found the PT exercises boring so I ended up joining a Crossfit gym for a couple years which worked for me, but I don't recommend Crossfit as generic advice since Crossfit gym and coach quality varies widely. But it worked for me. With my form and strength in better shape, it enabled me to start putting in more mileage. Whereas previously I couldn't run more than 35 miles/week w/o risking injury, I was now able to comfortably run 65-75 miles/week. That allowed me to take on the types of training routines that I needed to achieve some of my time and distance goals. Now, I know some folks who never cross train and don't get injured and maybe they just naturally have good form. But for me it was something I had to work at. And the best kind of professional I know for advising you on this is a PT who is themselves a runner and works with runners. The image I keep in mind when I'm thinking about running form is Mo Farah's: https://www3.pictures.zimbio.com/gi/14th+IAAF+World+Athletics+Championships+Moscow+i6ZgeEjk4IGx.jpg https://www3.pictures.zimbio.com/gi/14th+IAAF+World+Athletic... https://www.youtube.com/watch?v=uxf1gEkm_EE https://www.youtube.com/watch?v=uxf1gEkm_EE Here's some of the exercises he does to have and maintain that form: https://www.youtube.com/watch?v=Zx2i6TKMi1A https://www.youtube.com/watch?v=Zx2i6TKMi1A And for comparison, here's Ed Whitlock in his 80s: https://mindmotionmatter.files.wordpress.com/2011/09/ed-running.jpg https://mindmotionmatter.files.wordpress.com/2011/09/ed-runn...
philipwhiuk 4y ago
This is the running equivalent of "how do people who use computers not bleed from their eyeballs"
hallway_monitor 4y ago
Have you tried running barefoot or with "Barefoot" sandals? It will quickly teach you the correct way to run without your heels touching the ground, which removes the impact stress from the knee. I have very much liked using them, albeit I haven't run on a treadmill.

by boppo1 4y ago

mclouts91 4y ago

The old myth that running is bad for your knees. It isn’t unless you have a condition. What you may not have is tendons ready for the effort or the right supporting muscles. These can be worked on.

felipemnoa 4y ago
Go on, don't leave us hanging. Any suggestions on a workout to strengthen the muscles?
- rozenmd 4y ago
  It's one of those "How to get better at x? do x." things for running, lowering your pace to "just above walking" speed will help you run much longer, and develop the muscles needed
- JLCarveth 4y ago
  Weighted squats
- patchorang 4y ago
  I’ve found Vlad Xcel to have really good videos for this. For example: https://m.youtube.com/watch?v=meeZydx-vhU https://m.youtube.com/watch?v=meeZydx-vhU This is paid but also very good. https://uphillathlete.com/product/at-home-strength-training-program/ https://uphillathlete.com/product/at-home-strength-training-... The main thing 90% of people will benefit from is learning to activate their glutes, then strengthening their glutes. Clamshells are a great place to start. A lot of people hurt their knees because their glutes don’t activate and are weak from sitting all day. This forces them to become quad dominate, which puts more strain on the knees.
- scott_w 4y ago
  There's a few things that will help: 1. Run slower. Then run slower again. 2. Run a shorter distance/time and gradually build up over time (weeks/months). 3. Lose weight (on average, people are overweight). If you're underweight, then eat more.
- appleiigs 4y ago
  Some need to walk before running. Walk the distance you want to run (e.g., 10K) and your body will tell you where your fitness level is at. I walked a month before running.

felipemnoa 4y ago

i would also like an answer to this. Unfortunately it is getting even worse as I age.

emptyfile 4y ago

Well the glaring omission is that you apparently don't do any knee strengthening exercises even though your knees hurt? How do you expect to have strong knees without squats, lunges, etc? It's like saying you're bad at math and expect to magically get better at it, without actually practising math. Even doing a few sets of squats every day is better then nothing, and for some reason most newbie runners think they can do nothing, with zero sports background, and still run every other day.

chollida1 4y ago

When I was 35 and younger I could run no matter what i did to my body. Now that I'm in my 40's I find if I get knee pain, its almost certainly tight muscles around the knee. That means I haven't' been stretching, drinking water, foam rolling or squatting and deadlifting enough. As you get older I find almost all ailments are a sign of not taking care of your body, not a sign of age related decay.

fooker 4y ago
Having to be more and more careful about taking care of your body is the age related factor here.

bank6062 4y ago

I had knee pains when running only on the roads. It was due to weak muscles to support it. Switched to trail running and it's been a life saver. It's a lot easier pace, but the hills/mountains really help stabilize the glutes and core. I'm running longer/further and still close to my 5k times from being a road runner

chiefalchemist 4y ago

Aside from the other comments / suggestions...check your diet. It's possible you're eating something(s) that triggers inflammation; and when your running that inflammation manifests as pain in your knees.

BurningFrog 4y ago
OK, but how would I check for that? I mean, how do I know if it's the bacon, the coffee, or the cheese, etc?
- chiefalchemist 4y ago
  Process of elimination. Keep a food diary. Look for patterns. Start with knowns (e.g., sugar, dairy, gluten, etc.) and work your way into the weeds.

francisofascii 4y ago

Genetics play a role, but it can be done with very, very gradual increments in weekly mileage, perhaps over the course of years. The "add no more that 10% rule per week" is even too aggressive over the long run. You have to give your legs time to adjust to higher mileages.

bookofjoe 4y ago

>Running Does Not Increase Symptoms or Structural Progression in People with Knee Osteoarthritis: Data from the Osteoarthritis Initiative https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6095814/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6095814/ >History of Running is Not Associated with Higher Risk of Symptomatic Knee Osteoarthritis: A Cross-Sectional Study from the Osteoarthritis Initiative https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5179322/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5179322/ >Running does not lead to knee osteoarthritis, may protect people from developing disease, experts say https://www.sciencedaily.com/releases/2014/11/141116094058.htm https://www.sciencedaily.com/releases/2014/11/141116094058.h...

Eupraxias 4y ago
This is dangerous. My friend blew out his knee pushing too hard with trailrunning, and now he can never run again.
- nradov 4y ago
  If you fall due to tripping over a rock or something then of course you can damage your knee. The point is that running a lot won't necessarily wear your knees out.
- alistairSH 4y ago
  "Blowing out a knee" is a completely different issue to osteoarthritis of the knee.
- iamacyborg 4y ago
  Telling people not to run due to a misconception about perceived harm is much more harmful than the risk of a serious knee injury from running.
bkirkby 4y ago
Curious what you can find about IT bands? I used to run triathlons. Stopped when I had a long recovery from a cracked foot. 10 years later I have chronic IT band tightening that pulls my knee out of alignment and causes constant pain. When I was doing triathlon, I was in the Clydesdale division because I had a physique more like a football player than a runner. I've often wondered if my leg/knee problems of today are casually related to my choice to seriously do an exercise against body type.

rojeee 4y ago

I'm 38 and run about 80km a week on average and have run since I was 12 years old. Humans are built for running! Any notion that running is bad for the average person is nonsense (clearly if you have some known underlying issue which may prevent running, e.g. one leg longer than the other, then it's best to avoid running)... Anyway, the key to not screwing up your knees, getting shin splints, IT band syndrome, or whatever else chronic injury is: 0. Unless you've been running for a long time or done some other endurance sport, your aerobic system is probably in terrible shape. Even if you are already a runner, it's likely your aerobic system is still in terrible shape. If your pace zones don't match up with your heart rate zones, e.g. you are out of breath no matter how heard you run and your HR shoots up the moment you start running then you need to improve your aerobic system. If you are stressing yourself on every run then you have a much higher chance of injury. On most of my runs I go <Z2, which is about 6.30 min/mile for me at the moment but could easily do a marathon at that pace and not be too stressed about it. I can breath through my nose at that pace and assuming I warmed up sufficiently, then breathing feels very easy and I can carry on a conversation with my running partners. Recovery feels almost instant after stopping. If your aerobic system is poor then you'll be dipping into anerobic territory which stresses the body a great dealand lengthens recovery time. I only work anerobically about 20% of the time. Teach your body to be a better fat burner, your aerobic system will thank your for it and you'll feel generally better overall in daily life. Learn about the aerobic threshold and the anerobic threshold. The secret to fast, injury free, easy running is to push your aerobic and anerobic thresholds as high as possible, so you can run fast whilst burning fat and not accumulating excessive levels of blood lactate. You can achieve this by doing most of your training below your aerobic threshold and the remainder at or above your anerobic threshold. Determining your aerobic thrshold can be tricky - some people say it's the pace you can run at when breathing through your nose. If you have a blood lactate monitor then it's the pace/HR when lactate starts appearing in the blood samples. It's maybe easier to do a metabolic test though. Read Phil Maffetone's book to learn more - it's a good introduction. 1. Make sure your form is good. The main things are: 1) don't overstride. If you overstride, you'll land on your heel instead of mid/fore foot and put quite a bit of stress through your legs. Instead, increase cadance and lower stride length so you are landing mid foot. 2) You see a lot of people running with their ass sticking out, which pulls centre of gravity backwards and makes running much more difficult - overstresses quads, shins and knees. Your centre of gravity should be directly over the foot in the stance phase. Try to make sure hips are forward and level. There's tonnes of stuff on the internet about running form. I think you can get most of the way there by increasing cadence and shortening stride. Running should feel like you are gliding over the road... People walking should be surprised when you beast it past them at 5 minute mile pace because your feet hardly make any noise when they touch the ground. 2. Make sure that all your muscles groups are strong and balanced, in pcarticular the glutes. Most people have weak glutes, specifically the glute medius, which will cause the knee to bend inwards when running, resulting in quite a bit of pain as it compresses the knee on one side and stretches it on the other. Many runners think strength isn't relevant for running but it really is. You need to keep on top of it and do strengthening exercises at least a few times a week. There's tonnes of blogs on the web which teach you the kinds of exercises you need to do. E.g. side leg raises, clam shells, squats, single leg dead lifts, glute bridge, marching bridge... 3. Recover properly. Any "tightness" after a run is probably because you've overworked some muscle group. Learn how to do self massage and maybe use a theragun or similar device. Cold therapy also helps. Try to sleep well (no alcohol before bed, no food three hours before bed, no caffeine in afternoon) and if you don't feel great or are ill then either don't run or do only active recovery that day. From experience you are way more likely to injure yourself on a day where you don't feel great. 4. Whenever you are going to do a hard session, warm up properly with some light aerobic exercise and mobility exercises. You want to make sure all the main muscle groups are activated and ready to go before you run. On slow days this is less of an issue. A hard session is anything above Z2. Always run at least 5 minutes in Z1 before starting any run. Alsways do at least 5 minutes in Z1 at the end of a run. 5. Diet. Don't eat refined carbs or any sugars. Focus on a high fat diet and only eat cars when you need to fuel before a hard session or race. 6. Up training distance gradually. Track things like resting heart rate at night or HRV to check whether you are over-doing it or not. Gut feel for this is probably more useful though. If you feel exhausted or you get pain then cut back on running and do more strength exercises.

2muchcoffeeman 4y ago

Besides proper weight training, have you gotten help with your running style? As a purely knee-saving exercise, I learned some POSE running. Let’s be clear, I do not run long distance nor do I ever want to. The single longest distance I have run is 10K. This was purely to stop heel striking because that was giving me problems.

kunalgupta 4y ago

I have run 30-40 miles per week since I was 15 to the age of 40 so far. The period I have injuries are correlated to the times I am not also training kung fu. Since kung fu involved a lot of deep stretching and yoga like stuff, I think the trick to running is probably just to also make sure to practice yoga seriously and you’ll be good

scott_w 4y ago

Two things: 1. Genetics that allow their bodies to push harder and recover faster (at the elite level) than an average human. 2. Years upon years of building up resilience by increasing distance, time, intensity in a semi-controlled manner. That said, there's millions of people worldwide who run far below the elite level whose bodies don't crumble to bits. It's a total myth that running destroys your knees.

js2 4y ago

Running is a highly repetitive task and it will amplify any biomechanical issues you have. In the first phase of my running career, I used to struggle with achilles tendon problems, nothing any shoe or podiatrist or orthopedist was able to properly diagnose or fix. Eventually I saw a PT. The PT clued me in that I had a weak core and bad biomechanics. To use an analogy: I was like a car with an out of alignment suspension. And I had been trying to fix it by changing the tires. When what I needed to do was fix the suspension. The suspension is everything above your feet, but in particular your hips and core. And mine were in terrible shape from years of sitting before I started running in my late twenties. So I had to re-invent myself as a runner. Originally I started with the exercises the PT gave me for my hips and core. I got rid of my motion-control shoes and my prescription orthopedic inserts. I switched to just a basic cushioned shoe. Shoes are like unsprung mass on a vehicle. I didn't want any more weight on my feet than I absolutely needed, especially since I wear size 11-12 shoes. I started to pay attention to and work on my form. I found the PT exercises boring so I ended up joining a Crossfit gym for a couple years which worked for me, but I don't recommend Crossfit as generic advice since Crossfit gym and coach quality varies widely. But it worked for me. With my form and strength in better shape, it enabled me to start putting in more mileage. Whereas previously I couldn't run more than 35 miles/week w/o risking injury, I was now able to comfortably run 65-75 miles/week. That allowed me to take on the types of training routines that I needed to achieve some of my time and distance goals. Now, I know some folks who never cross train and don't get injured and maybe they just naturally have good form. But for me it was something I had to work at. And the best kind of professional I know for advising you on this is a PT who is themselves a runner and works with runners. The image I keep in mind when I'm thinking about running form is Mo Farah's: https://www3.pictures.zimbio.com/gi/14th+IAAF+World+Athletics+Championships+Moscow+i6ZgeEjk4IGx.jpg https://www3.pictures.zimbio.com/gi/14th+IAAF+World+Athletic... https://www.youtube.com/watch?v=uxf1gEkm_EE https://www.youtube.com/watch?v=uxf1gEkm_EE Here's some of the exercises he does to have and maintain that form: https://www.youtube.com/watch?v=Zx2i6TKMi1A https://www.youtube.com/watch?v=Zx2i6TKMi1A And for comparison, here's Ed Whitlock in his 80s: https://mindmotionmatter.files.wordpress.com/2011/09/ed-running.jpg https://mindmotionmatter.files.wordpress.com/2011/09/ed-runn...

philipwhiuk 4y ago

This is the running equivalent of "how do people who use computers not bleed from their eyeballs"

hallway_monitor 4y ago

Have you tried running barefoot or with "Barefoot" sandals? It will quickly teach you the correct way to run without your heels touching the ground, which removes the impact stress from the knee. I have very much liked using them, albeit I haven't run on a treadmill.