If you've been following the beginner's running plan I posted a few weeks ago...you've likely added more running to your walking routine. If so, are you cross/strength training? People often have trouble with their knees when they begin running. The small muscles, ligaments, and tendoms that surround your knees may not be strong enough to keep the knee stable while running. People aren't usually born with "bad knees" but often some type of misuse or injury has occurred. Remember not to increase your mileage too quickly and you must not rely on your running as your sole form of exercise. You must incorporate exercises to strenghthen the muscles around high-impact areas such as your knees. Here are a few simple exercises you can try:
1. Plyometrics - this involves various forms of jumping, stepping, and bouncing. For example, try two minutes of step-ups on a 12"-18" raised platform, i.e, a step at home or outside. Rest for two minutes, then repeat for a total of 3 rounds.
2. Squats (weighted or unweighted) - standing with feet shoulder width apart, bend at the knee and hip (like your squating), keeping your weight on your heels, while thrusting your arms forward to maintain balance. Repeat 10 times.
3. Now try holding a dumbbell or kettlebell at chest level and doing the same type of squats.
4. Balancing - stand on one foot, bending the opposite leg at the knee, ever so slightly, and balance for 10-15 seconds; three times per leg.
The following is an article from the Runner's World magazine:
PUBLISHED 10/27/2006
"Bounce" is the distance your feet travel off the ground when you run. You must have minimal clearance to avoid cracks in the sidewalk, rocks on trails, and the like. But the higher you lift your feet, the more pounding they must endure as they return to earth, over and over again. Extra vertical bounce also expends valuable energy and muscle resources pushing your body weight up in the air, which leads to premature fatigue and muscle breakdown.
The most efficient running stride is a shuffle, where your feet stay low and only lightly touch the ground with each step.
"If I run with a goal, with or without the latest shoes on my feet and materials on my body, I improve. If I train with enthusiasm, with or without the supplements, bars, and gels, I improve. And if I race with passion, I am rewarded with satisfying performances, even if I look like a pudgy old man with graying hair and an awkward stride."
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