Knees & Running

[ExtraMile]

Yesterday I did cardio for the first time in a while, I did sprint/jog HIIT. Thing is I didnt wear my running shoes I just wore some trainers with flat soles and not really much padding, about an hour after my knees hurt so bad it hurt to walk and today the still hurt a little, especially my right knee.

I lead with my right knee so this makes me think it was just the running that made them hurt as my left knee isnt really that bad today but my parents say shit like its because I go to the gym and my knees are used to heavy weight then doing running is too much of a quick change.

Im also pretty heavy for a pretty short 14yo Im 180-182lbs so will it just a matter or wearing my running shoes next time I go or could this be something more serious?

 

[bblazer]

Use running shoes, and try to strike the ground from your arch forward - don't let your heel hit first.

B-

 

[ExtraMile]

Use running shoes, and try to strike the ground from your arch forward - don't let your heel hit first.

B-

Yeah ok thanks, so run with more of a toe first? I done really know how I run I just do whats natural for me, maybe my technique isnt perfect because before xmas I used to do alot of cardio and it would make my shins hurt...

 

[bblazer]

yup

 

[SouthernLord]

You need to really warm up before HIIT imo. Some good ideas here.........




The video says to run or bike for 10-15 minutes first, but this is not set in stone. I would do something similar to this before any kind of sprinting.

 

[ExtraMile]

You need to really warm up before HIIT imo. Some good ideas here.........




The video says to run or bike for 10-15 minutes first, but this is not set in stone. I would do something similar to this before any kind of sprinting.

Yeah ok bro Ill try some of those, also try landing on my toes more like bblazer said and wear my running shoes every time for sure

 

[moya]

make sure your running shoes are good... good shoes even go bad and should be replaced every 600 miles, regardless of their outer appearance...

 

[SaiBoT]

If you lost the habit of running why do HIIT in the first place? It's like maxing out after awhile without weightlifting, take it easy, do some walking and slow jogging first then after a week or so before getting into full HIIT! Getting heavy has it's disadvantages you know, how can you expect to workout and eat like a mofo then all of the sudden hit cardio like that? Be smart bro!

 

[Jocques Straap]

Running is great! It gets a bad rap, as being dangerous. The reason it's dangerous is because of the stress on the knee. Combine that with beginners who have weak bodies that aren't adapt to the stress of running, also have poor strides, compounding the injury risk. Once you have a good stride, and are a conditioned runner. The risk vastly reduces.


Yes, start slow, like around 60%, focus on maintain perfect form. Hips falling forward. No movement up and down. Landing mid-foot, as light on your feet as possible. All movement is going forward. Try to become as efficient as possible. Start by building up the duration. Once you are capable of running at around 65% for 30 minutes. Then start building up the intensity, gradually about 5% per week, until you are @ about 85% for 30 minutes. Then start adding in some variable intensity stuff.

The percentages above are based off Heart Rate. Using 220-age = HRmax ex. 220-20 = 200 HRmax, 60%=120BPM, 85%=170BPM.

 

[ExtraMile]

Running is great! It gets a bad rap, as being dangerous. The reason it's dangerous is because of the stress on the knee. Combine that with beginners who have weak bodies that aren't adapt to the stress of running, also have poor strides, compounding the injury risk. Once you have a good stride, and are a conditioned runner. The risk vastly reduces.


Yes, start slow, like around 60%, focus on maintain perfect form. Hips falling forward. No movement up and down. Landing mid-foot, as light on your feet as possible. All movement is going forward. Try to become as efficient as possible. Start by building up the duration. Once you are capable of running at around 65% for 30 minutes. Then start building up the intensity, gradually about 5% per week, until you are @ about 85% for 30 minutes. Then start adding in some variable intensity stuff.

The percentages above are based off Heart Rate. Using 220-age = HRmax ex. 220-20 = 200 HRmax, 60%=120BPM, 85%=170BPM.

OK yeah Ill do what you & saibot say and build up to it, with the warmups from SL.

Thing is I cant really get my HRmax because 220-age would be 206 but before Iv hit 240-260 when doing HIIT...