Hi guys,
I am 28 yrs old, weight 85Kg, It is nearly 8yrs that i had run. recently i tried jogging after this long dry spell, but after 3 days ankles & knees started to pain. And the pain feels as if it is the bones that are paining.
Is there any special procedure to start jogging also, i believe running itself is a warm up exercise. I use normal adidas sports shoes for running and they fit well on feet.
Please input your suggestions
-------------------------
Ankle pain
Moderators: Boss Man, cassiegose
Not any special procedure I know of, but it sounds like you might be taking it too far too soon.
I would suggest resting up for a few days until he pain is gone then trying something like this.
Week 1. Walk for 2 minutes 50 seconds, jog for 10 seconds. Repeat until you've done 30 minutes.
Week 2. Walk for 2 minutes 40 seconds, jog for 20 seconds. Repeat until you've done 30 minutes.
Week 3. Walk for 2 minutes 30 seconds, jog for 30 seconds. Repeat until you've done 30 minutes.
You can see a pattern emerging.
In time you should be able to go for a continuous 30 minutes. Then you could try things like increasing to 35 minutes, then 40, then 45 etc etc, and maybe when you're at an ideal level of duration, go for distance, so try to go a little further per week, to incorporate a slightly higher mix of speed work into the duration.
You should be doing this 5 times a week I feel, but not back to back, take a day off after session 3, then another after session 5.
I would suggest resting up for a few days until he pain is gone then trying something like this.
Week 1. Walk for 2 minutes 50 seconds, jog for 10 seconds. Repeat until you've done 30 minutes.
Week 2. Walk for 2 minutes 40 seconds, jog for 20 seconds. Repeat until you've done 30 minutes.
Week 3. Walk for 2 minutes 30 seconds, jog for 30 seconds. Repeat until you've done 30 minutes.
You can see a pattern emerging.
In time you should be able to go for a continuous 30 minutes. Then you could try things like increasing to 35 minutes, then 40, then 45 etc etc, and maybe when you're at an ideal level of duration, go for distance, so try to go a little further per week, to incorporate a slightly higher mix of speed work into the duration.
You should be doing this 5 times a week I feel, but not back to back, take a day off after session 3, then another after session 5.
waiting for the pain to go only addresses the symptoms, not the problem so it will always come back
look at:
- you're weight
- running style / foot strike
- ankle mobility
- knee stability
- hip mobility
- glute activation
- footwear
just to name a few
www.uponlinetraining.com
look at:
- you're weight
- running style / foot strike
- ankle mobility
- knee stability
- hip mobility
- glute activation
- footwear
just to name a few
www.uponlinetraining.com
Re: Ankle pain
I like the comment of don't run to get fit, get fit to run.
philosophy is that running is not bad for you but running wrong is bad for you.
When starting out I go by the 10% rule. Simply put, only add 10% week to week weather you run by distance or time.
For shoes, there are some important thinigs to look for. Here is an article that looks at a few things about running shoes that I never thought of before, but glad i now know: http://www.hawaiianshirtray.com/proper- ... ning-shoe/
I hope your running has been going strong,
Irun100s
philosophy is that running is not bad for you but running wrong is bad for you.
When starting out I go by the 10% rule. Simply put, only add 10% week to week weather you run by distance or time.
For shoes, there are some important thinigs to look for. Here is an article that looks at a few things about running shoes that I never thought of before, but glad i now know: http://www.hawaiianshirtray.com/proper- ... ning-shoe/
I hope your running has been going strong,
Irun100s