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I'm quite young, fit and active, enjoy swimming, cycling etc. I'm not a natural runner, but I've been giving it a go and have, over the last couple of months, slowly built up to being able to run for 1 hour non-stop on a treadmill. This is quite an achievement for me as, in the past, I've had problems with shin splits, getting stitches, or just finding it really hard work. My problem now is that I have developed pains in my knees and lower back.
I really do want to keep at it and get better and fitter and maybe even enter the odd race, but I'm wondering if my body is telling me to just give up.
I'm running at a pretty slow speed (8km per hour) and I wear air max running shoes, which are really comfortable. Is there anything I can do to prevent these pains I'm getting?
flump - how often are you running and are you doing any other exercise or strength work? It could just be overuse. You could try changing the gradient/speed throughout your run to use slightly different muscles. When you road run you speed up/slow down naturally over the ditance and I think you use your muscles more evenly if that makes sense. Although road running is harder on your joints.
Fwiw I find running on a treadmill really difficult - it gives me shin splints which I never get running on the roads. And I find that I run quite tensed up and unable to relax.
Do you warm up properly and atretch fully afterwards?
Thanks for your response. I have been trying to run nearly everyday, so maybe I'm overdoing it a bit. I'll try running every other day and see what happens. I do make sure I stretch my legs. I'd like to be able to go running around the streets, but I'm in the middle of a very busy city, with little in the way of suitable sidewalks, unfortunately.
You are not resting enough. A complete rest day is as important as a day with a good workout. If you try to run every day you are not allowing your body chance to recover. Your knees and back will be the first places to suffer.
I'd also recommend trying to shake up your running so that it's not just an hour at the same pace/gradient. You need to work in fast running/jogging/gradients to maximise the effects of running.
Thanks for the advice. I'm not sure how to shake up my running though. Anything slower feels like I might as well be walking and anything faster is too hard. I think I could do with someone helping me work out a running routine - as in 10 mins speed x followed by 5 mins speed y iycwim.
<waves to Tutter - I've not run since Saturday either>
Walking on a stiff gradient is as good flump. You could start your hour by doing 10 minutes at about 6k speed. I put the treadmill on a 12 gradient which on my machine at the gym is pretty steep. I have to hold on to the bars. Then you could do some short intervals just a couple of minutes at a pace faster than your 8k (maybe around 9 or 10) then drop back and recover either by walking or slowing right down repeat til you are too knackered to carry on. The cool down with a slow jog.
Do intervals once or twice a week and REST MORE, an hour everyday doing the same thing is too much. Your rest day doesn't have to mean you do nothing. Do some strength training if you go to the gym or swim/cycle/walk.