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jogging 30 minutes/day plus sedentary life style equal injuries?



 
 
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  #1  
Old December 23rd 05, 09:44 AM posted to rec.running
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Default jogging 30 minutes/day plus sedentary life style equal injuries?

I'm basically sedentary except for running a few minutes each day . I
seem really prone to injury ie shin splints, plantar and upper leg
problems. I'm around 170 lbs 5 10 42 yrs old. I have a bit of a pot
belly. I can do long hikes in the mountains with no problem. i do go on
1.5 hr bike rides every second day. i am going to start doing push ups
and sit up to improve my abs. are there any other exercises i should be
doing? i really feel like i am not fit enough to be running.

it feels like i veg most of the time punctuated by a few minutes of
running which seems to kill my legs.

  #2  
Old December 23rd 05, 10:02 AM posted to rec.running
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Default jogging 30 minutes/day plus sedentary life style equal injuries?


wrote:
I'm basically sedentary except for running a few minutes each day . I
seem really prone to injury ie shin splints, plantar and upper leg
problems. I'm around 170 lbs 5 10 42 yrs old. I have a bit of a pot
belly. I can do long hikes in the mountains with no problem. i do go on
1.5 hr bike rides every second day. i am going to start doing push ups
and sit up to improve my abs. are there any other exercises i should be
doing? i really feel like i am not fit enough to be running.

it feels like i veg most of the time punctuated by a few minutes of
running which seems to kill my legs.


I'm also basically sedentary except for running a few minutes every
day. But how long is "a few minutes"? In my case, it's between 40
minutes and 2 hours.

Push ups and sit ups to improve core strength are a good idea, and may
help in the long run (fnaar) to prevent injury. I'm interested in your
shoes - are they decent running shoes, with plenty of cushioning and
stability? You're about the same height as me but around 30 lbs
heavier.

You need to a) make sure you've got some good shoes - go to a proper
running shop, not a supermarket (I'm posting from UK), and b) gradually
increase your daily run. Do this very gradually, but after a month or
so you'll have lost weight, and will feel much less of a veg.

  #3  
Old December 23rd 05, 11:05 AM posted to rec.running
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Default jogging 30 minutes/day plus sedentary life style equal injuries?

i seem to max out at 25 minutes. i dont lose weight doing this. my
weight is very stable. i

  #4  
Old December 23rd 05, 01:28 PM posted to rec.running
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Default jogging 30 minutes/day plus sedentary life style equalinjuries?

235 pounds, 50 year old
4 miles every a.m. and bike riding too.
I am
taking nov/dec off. so just screwing around.
hiking can do just fine too.
need to build up to running.
4.5 mph today. 4=65 minutes I do.
just started saturday past,
s=4
s=4
m=4
t=4 / 11 ride
w=4/15 ride
thur off stiff cold.
fri 4 and well here now.
i don' work.
other then help out.sometimes.
painter 30 yearsno work.
f them and there pay.
i.rs. u 3 years 2 late.
total 50 so far,library be 11
or 61. just screwing around.
feet sore
x calfs tight.
run walk.
useing hills down.
and re doing shoes insole.
just shoe.

biking the year thru and not like years before.

  #5  
Old December 23rd 05, 02:15 PM posted to rec.running
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Default jogging 30 minutes/day plus sedentary life style equal injuries?

wrote in message
oups.com...
I'm basically sedentary except for running a few minutes each day . I
seem really prone to injury ie shin splints, plantar and upper leg
problems. I'm around 170 lbs 5 10 42 yrs old. I have a bit of a pot
belly. I can do long hikes in the mountains with no problem. i do go on
1.5 hr bike rides every second day. i am going to start doing push ups
and sit up to improve my abs. are there any other exercises i should be
doing? i really feel like i am not fit enough to be running.

it feels like i veg most of the time punctuated by a few minutes of
running which seems to kill my legs.


The problem does not appear to be fitness (although running is not
bicycling or hiking, so of course it won't be comfortable for the first few
weeks). The problem is that your body is not used to running, and you're
probably doing it in a way that is extra-abusive on your body.

The key to injury-free running is impact. Especially with a few extra
pounds (but I weigh more than 170), impact can really hammer your legs. To
make this easy on your legs, you need to 1) reduce the amount of impact by
changing your running form, and 2) improve the alignment of your legs -
misalignment amplifies the effects of the impact. Most people, under
reasonable building-up, will not get splints or injuries if their stride is
efficient and their legs support their body with good alignment.

For #1, everybody has a different 'natural' running gait.
Unfortunately, it's often quite wrong. Most people want take longer strides
than necessary, resulting in a jumping motion from one step to the next.
This overstriding leads to your body bounding up and down and spending too
much time with both feet in the air (during which time, gravity is building
up momentum to pound into your next footstrike). If you run alongside of a
brick wall, you may notice your head changing elevation by as much as 2-4".
So the key for these people* is to shorten their stride and remove vertical
motion from their stride as much as possible. (*You're probably one of
them - most runners are/were). The feet tend to make more of a shuffling
motion now because there isn't all that float time to lift and set down your
foot between steps. You should be landing less on the heel and more on the
whole foot. It takes quite a while to get used to the feeling of moving
your legs through a faster and different motion, but this is the muscles
adapting. After 2-4 weeks of focusing on form, the changes start to settle
in.
Another element of impact is cushioning. Cushioning the impact is not a
substitute for reducing its magnitude. Shoes should always be relatively
new and should be running shoes, not cross trainers or anything else. They
should be used for running only and for a total of 500miles. But buying a
super-cushiony shoe does very little to improve that. (Nike Air Shox might
look like a solution, but I assure you they are not). The real cushioning
comes from the surface. Treadmills are actually quite soft because the deck
flexes. Turf, dirt, crushed stone are best, and asphalt and concrete are
the worst. Stay on the softest stuff you can find.
#2 can only be evaluated by a properly trained/experienced specialist.
I personally recommend a DPM Podiatrist, in fact find one that has
experience with athletes. They measure your body, observe your running
form, and make sure everything is well aligned. They usually make
adjustments through orthotic insoles, and choose an appropriate shoe type.
While some running shoe stores have clerks with good experience recognizing
the major stride types and the best shoe, a podiatrist can assess it in much
greater detail and accuracy. The few hundred bucks that a podiatrist will
cost you (often not covered by insurance), is the best money I've ever spent
on running. Most people don't visit a podiatrist until they're
well-injured, but IMO it's much wiser for new runners to do so at the onset
of an overuse injury.

Dave


  #7  
Old December 23rd 05, 03:01 PM posted to rec.running
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Default jogging 30 minutes/day plus sedentary life style equal injuries?

On 23 Dec 2005 01:02:33 -0800, wrote:

go to a proper
running shop, not a supermarket (I'm posting from UK)


You eat shoes in the UK?
  #9  
Old December 23rd 05, 04:02 PM posted to rec.running
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Default jogging 30 minutes/day plus sedentary life style equalinjuries?

fine psssssyco butt in the a.m. you well still be a faggot.

biking the year thru and not like years before.

  #10  
Old December 23rd 05, 04:58 PM posted to rec.running
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Default jogging 30 minutes/day plus sedentary life style equal injuries?

PSSSSSSSSYCHO FAG!

On Fri, 23 Dec 2005 10:02:10 -0500, (Biker
Winterizer) wrote:

fine psssssyco butt in the a.m. you well still be a faggot.

biking the year thru and not like years before.


 




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