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02-23-2010, 07:03 PM | #1 |
Banned
Join Date: Feb 2009
Location: North Jersey
Posts: 10,454
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If you run..I mean are REALLY into running, I have some questions.
1st of all, I come from a weight lifting back ground and I run like an elephant..I still lift weight, I'm about 5'11 and right now about 215..and could shed 10lbs of fat, gotta spare tire goin. I lift 6 times a week and have been incoroporating cardio both before and after weights. Not even fat burning..I need ENDURANCE cardio. I'm gearing up to take the state Fire fighters exam and my Vol Dept is about to send me to the academy. During the test there is a staricase you have to go up and down 12 times, wearing a 40lb vest and a 50lb duffle bag. I did this before and by about the 3rd one if you arent in shape...you're dead. So..I'm still doing a hardcore leg routine, doing the stair master 10-15 min a day and just ordered a 60lb weight vest to incorporate into my cardio. Now its gets interesting...I am so flat footed and over pronated its not even funny. When I was kid I used to run like a duck! Because I'm a vain a--hole I corrected that by walking in the mirror. I do wear orthodics..good ones made by Dr. Sometimes, because of my feet, well when I 1st started running..the skin on the inside of my feet actually peeled away, now its calloused. My knees and shins have some slight pain, but as I keep training the pain is actually not as intense and gets better each work out. I have a few months left...I need my lungs to be like SCUBA tanks!! I dont wanna gas out, I also dont wanna burn away any muscle or destroy my feet, ankles, knees etc. So..if you read ALL of this and you are a runner, what advice can you give? |
02-23-2010, 07:15 PM | #2 |
Banned
Join Date: Feb 2010
Location: ...
Posts: 15,605
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i would suggest jogging,its easy on the knees,yet effective,but i must say,lifting 6 x's a week,wow,do you lift light,and light as in high reps/less weight,because that is alot of lifting to do in a week.
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02-23-2010, 07:20 PM | #3 |
The Asset
Join Date: Mar 2009
Location: The Tank
Posts: 2,221
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take some osteo bi-flex to help the joints and ligaments.. it does wonders
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02-23-2010, 07:23 PM | #4 |
Epically lazy bastard!
Join Date: Mar 2008
Location: My Recliner
Posts: 23,983
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why run.....thats what video games are for
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02-23-2010, 07:32 PM | #5 |
Crimson Guard
Join Date: Sep 2008
Location: houston
Posts: 4,855
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Obviously cardio is always important but for your task it sound like you need to focus on building up your legs.
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02-23-2010, 07:36 PM | #6 |
Crimson Guard
Join Date: Sep 2008
Location: houston
Posts: 4,855
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If you insist on focusing on cardio,I would suggest something as simple as ankleweights and a jumprope.
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02-23-2010, 07:41 PM | #7 |
POC Giant Robo
Join Date: Oct 2008
Location: I am Michigan
Posts: 3,119
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Stop eating all empty calories (no junk food)...fresh fruit and veggies to lose the weight (your target weight should be less than 200). If you drink protein shakes move to a lighter calorie version
I would run on grass or a beach. Both hard to do in the snow... I always run with ankle weights so I am nice and sore
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02-23-2010, 07:43 PM | #8 |
Banned
Join Date: Jul 2009
Location: Columbus Ohio
Posts: 1,335
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former track athlete here, and I am no stranger to knee problems... in fact tendonitis kept me out of my jr year in college.
first things first: the shoes. if you are that pronated that much the orthortics should help. As for shins, if they are even STARTING to hurt you need new ones. It;s been about 10 years since I've been competitive, so while i'm out of it on the best shoes today, New Balance has totally taken over Nike as #1. And since they are more about athletic equipment and less about style, you can go back and get the same model next year and have 99% the same shoe. Next as for your knees, if it's slowing you down, ride a bike or get on an elliptical for a few days to ease the pressure on your knees. Water running is also a great exercise when you can't run. I have recently gotten back into running.... about 3 times a week 3 miles a day. The first couple weeks I could barely finish my workout, but just yesterday I was into my 3rd mile and going strong on level 8 on the treadmill. don't run with weights, this will hurt your knees. as you are carrying the weights your stride will go slack and you will put undue pressure on your knees further causing injury. do your endurance training without carrying anything at all possible. an iPod and a watch should be the heaviest things outside of your shoes. |
02-23-2010, 07:47 PM | #9 |
Crimson Guard
Join Date: Sep 2008
Location: Extensive Enterprises Executive Airfield Boca Raton
Posts: 3,423
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also, think about sand running. burns like heck, but helps to strengthen the legs. I will warn you though, you will feel back pain in the beginning from having to stabilize yourself. I'm getting back into running after a 10+ year hiatus due to knee problems. Sand is low impact, but extremely exhausting.
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02-23-2010, 07:49 PM | #10 |
Crows On A Wire
Join Date: Feb 2009
Location: Louisville
Posts: 960
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I run spring through fall. I am an outdoor runner only. ( Never could get in to treadmills ) When I start running , the first few weeks I normally try to run on grass or dirt to ease back in. I normally get shin splints pretty bad if I don't start on grass.
A mile on a light jog and about a 1/2 mile on a brisk walk in two sets to start off the 1st two weeks (5 times a week). After that, I normally just start jogging/running about 2-3 miles daily. It's tough at first to get motivated, but after month 1 it gets fun and adds so much energy.
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