So I’ve been running like a mile each day for 3 days out of the week. But I’ve laid it off since I’ve been getting a lot of plantar fascitis, knee pain, and pain around my shins.
I’m not even that old. I’m very confused, maybe there are some exercises I can do? Went to a running shoe store and they recommended me some more cushioning shoes like a glycerin gts 22.
Any tips, recommendations, comments, or suggestions would be appreciated.
There is an idea that you should be able to walk 4 miles in about an hour before you begin running. This is to make sure that you are fit enough so you don’t end up hurting yourself.
If you want to skip that idea, I had a lot of success with this app. It seems like a simple idea but it really does help. https://play.google.com/store/apps/details?id=com.jupli.run
Also, what is your cadence?
No idea what my cadence is. Maybe I should count next time
Typically taking shorter steps leads to more steps per minute aka cadence. It’s s better for your running form and easier on your body. Most things I have read say 170-180 steps per minute. Some running apps will have a cadence tracker or audible sound to follow.
Edit: You could also try a metronome app set to 170 beats per minute and try to match that. I think my natural cadence is around 162 so you may want to find what’s best for you.
I don’t see this helping the length of my strides as it does control the speed of me running
You’d have to make your stride shorter in order to increase cadence.
Cadence is used as a guide in order to make sure your foot to strikes under your body in order to help prevent injuries.
Interesting. I think I will try to run hitting midfoot now. When I went to the specialist store they told me there isn’t a wrong way to run. Their job is to just help is run with that natural way we run.
Not a doctor but maybe something I’ve done will help you out. Stretching my calves everyday and going to a wide toe box shoe like Altra or Topo brought my plantar fascitis to an occasional minor soreness. I get soreness/pain in my left knee inside so I do squats and lunges if my mileage isn’t keeping it strong enough, usually in the winter when I get lazy.
I like zero drop shoes a lot but it’s recommended you switch gradually to allow your gait to adjust and all the under used muscles develop. Some love them, some hate them, might be worth trying on.
Seconding wide-toebox zero-drop shoes. I switched a decade ago and never looked back.
I bet you’re running on pavement and didn’t work up to it.
You can push yourself to do the run, but the only way to do it steadily is easing into it.
The shin splints especially are from going too hard to fast, your muscle and tendons are flexing your shin.
So ease up, do shorter runs more often, and build up to and then past what you’re doing now. It’ll give time for bones to harden, calluses to develop, and supporting connective tissue to strengthen. If there’s a park or other grassy area, run on that, it’s a million times easier on your body especially starting out.