Improving stamina and not hurting knees

[Ali37]

I haven't run much in the past for three reasons: I can't keep it up for more than five minutes, I've been told running is bad on the knees and back, and I live on a hill. I'm seeking the best way to overcome these problems, mostly the stamina. I don't have asthma or anything like that. Would improving my stamina come from just healthy eating and practice, or is there anything else that would help out as well? And is running bad for your knees?

[Jean-Paul]

Hey Ali! Welcome to the forum.

First question. Do you enjoy running? Is it an activity that you miss and would do for fun, or was it just something you did out of obligitory necessity because you have been trained that to lose weight you have to run? In answer to your question, running isn't bad for your knees unless it hurts your knees. I know guys in their 60's who have run their whole lives and been completely injury free.

Reason I ask, running is not the best way to drop bodyfat, and if you have an injury that prevents you from doing it I would consider dropping it. One of the fastest ways to drop bodyfat is to train with weights (believe it or not). If it is getting outside and moving that you enjoy, perhaps you can try biking. My knees/shins/back don't react well to running, but riding a bike doesn't seem to bother me at all. Although it doesn't burn as many calories, an elliptical is a great non-impact cardio machine that is very popular in my gym with the baby-boomer crowd (not that I'm comparing you to a baby-boomer!).

If it is only stamina that you are seeking, resistance again is the best way to increase that. I will post links to a few threads to introduce you to the concepts.

Thanks for joining on! Lots of info in here. I hope you stick around.

[TennesseeGentleman]

swimming = stamina = nonimpact.

[Glide]

Don't be scared - running isn't going to break your knees and back - as long as you are smart about it. Running is great exercise and getting outside is good for you.

If you haven't been running in a while and are only running 5 minutes at a time, you aren't going to hurt your knees. If you are worried about the hill in front of your house, walk up/down the hill to start. In fact - if you are running only 5 minutes at a time - you should start with some walk/run intervals anyway. Run for 4 minutes then walk for 2, then repeat that - gradually cutting down your walking time. Try to keep each session going for 25-30 minutes.

If you stick with it, you will see results pretty quickly. Now, here is where you have to keep an eye on your knees. If you get addicted - and start running a lot - you will want to increase your time/distance/speed. Do this slowly - build gradually - you have to get your legs durable first. What happens is - your muscles in your legs get tired - so they don't absorb the shock from each landing - so the shock is transferred to your knee joint. So - running on tired legs is what gets you hurt. Never underestimate recovery - it makes you stronger in the long run (pun intended)

Also - I personally would recommend running off road as much as possible. Running the trails at Pinnacle, Burns Park, even running just to the side of the sidewalk down by the river - much better for your knees than pavement. On pavement, every step is the same - so every impact is the same, so every shock is stressing the same muscle/joint everytime. On trails, you take long steps, short steps, ankle breaker steps (really just makes your ankles stronger) - but it's varied so it works more of your legs, and different angles - easier on the knees. Side note - to make your ankle's stronger - brush your teeth standing on one leg.

I'll stop now - I just don't want you to be discouraged from running - worrying about your knees. As a general rule - if they start hurting - stop - don't try to run through the pain. Icing your knees works wonders. Sorry to be so long - but I love to run - and we need more people out there....