DFW running club part 4!! ALL ARE WELCOME!!

becky_rtw

Morning all!

Didnt go out last and feeling a bit bluergh today but going to go out for a gentle 10k or so anyway to keep in good shape for tomorrow

Bagpuss - up and down steps :eek: think of your knees!!!

RichOneday_2

Oo crikey!!!

K_Bagpuss, it may be labelled as fun but 'steep steps', or steps of any sort really, are a recipe for, to put it bluntly, knackered knees.

Think of the action - the knees out in front and above and then lifting your body weight upwards...OUCH!

The normal efficient functioning during running is to have knees pushing backwards through the centre of gravity, a completely different action.

I'll leave that sort of 'fun' to others.....

Please be careful with that sort of thing.

RichOneday_2

The mystery deepens:

A SEVENTH 'foot in a running shoe' has been washed up on the Canadian coastline.

So far, none of the victims have been tracked down.

This is getting weird, its well over a year since the first one. Where are all these one footed runners?:rolleyes:

There is no evidence of foul play as all the feet seem to have been separated from the body by natural process. But why a spate of them now? Is there a 'runner's bermuda triangle' somewhere?

becky_rtw

8th actually (one washed up in US)... :eek:

RichOneday_2

becky_rtw wrote: »

8th actually (one washed up in US)... :eek:

Ah!

I actually typed 'Eighth' to start with but then the news stories seemed to be talking about a seventh this week.

So that explains it....eight it is!

I reckon there's a swamp monster that has a craving for tasty runners!:p

redsquirrel80

RichOneday wrote: »

The mystery deepens:

A SEVENTH 'foot in a running shoe' has been washed up on the Canadian coastline.

So far, none of the victims have been tracked down.

This is getting weird, its well over a year since the first one. Where are all these one footed runners?:rolleyes:

There is no evidence of foul play as all the feet seem to have been separated from the body by natural process. But why a spate of them now? Is there a 'runner's bermuda triangle' somewhere?

Maybe they did too much running up steps and sand dunes and their feet fell off :eek:

RichOneday_2

This is a reasonable summary on risks to knees:

The knees are the most easily injured part of the body. The largest and most complicated joint, the knee is used for everything from standing up, sitting, to walking, running, etc. It's a weight-bearing joint that straightens, bends, twists and rotates. All this motion increases your risk of acute or overuse knee injuries.

Acute knee injuries (including torn ligaments and torn cartilage) are often caused by twisting the knee or falling. Sports that involve running and jumping and sudden stopping and turning, such as soccer, basketball, volleyball, tennis, and baseball, as well as contact sports such as football, wrestling, and hockey increase the risk of an acute knee injury.
But more common than sudden knee injuries are injuries caused by overuse or overload.

Overuse knee injuries (including muscle strain, tendonitis and bursitis) may develop gradually over days or weeks. Pain is often mild and intermittent in the beginning and worsens over time. When muscles and tendons are stressed even slightly beyond their capabilities, microscopic tears occur. (Inflammation, which is part of the healing process, is what causes the pain). These tears must be given a chance to heal before subjected to the same activity to avoid overuse injury. Treat overuse injuries early to prevent chronic problems.

Knee pain is commonly caused by doing too much too soon when you haven't exercised for a long period of time - especially high-impact aerobics; walking, running or jumping on hard surfaces or uneven ground; excessive running up and down stairs (When you walk upstairs you are putting pressure on your knees that is equivalent to four times your body weight, when running up the stairs it can be eight times your body weight).

Knee osteoarthritis is a common cause of knee pain. The risk increases with age. Osteoarthritis is a form of arthritis involving degeneration of the cartilage. Exercise is vital to maintain strength and flexibility of muscles supporting the knee, which reduces the stress on the knee joint.
People with knee osteoarthritis may also need to take pain medications and/or other complementary pain treatments.

Runners knee (also called patellofemoral pain or anterior knee pain) is a common cause of knee pain in young people (not just in runners). The pain is usually diffuse pain behind the kneecap. Symptoms often worsen after climbing stairs, jumping, running, or after a period of sitting. Caused by poor tracking of the kneecap, appropriate exercises prescribed by a doctor or physical therapist is the main treatment in correcting runners knee. Stay away from high-impact activity if you have this condition.

Prevent knee pain by keeping the muscles that support your knees strong and flexible. Start out slowly. Walk before you run - before you engage in a strenuous high impact activity such as jogging or running, try walking for a week. If walking causes knee pain, you shouldn't be running. Warm up and stretch before working out. Give your body a chance to recover from exercise. If you do high impact activities take every other day off. Avoid running up and down stairs and full squats. Doing knee exercises to strengthen and stretch the muscles that support the knee are vital for knee pain and injury prevention. Proper footwear is also important, especially if walking or running on hard surfaces. Keep your weight under control. Reducing one's weight reduces stress upon the knee.

Most knee pain is treated conservatively, but there are situations in which surgery is required. Athletes are at an elevated risk for sudden injuries that may require surgery, such as torn ligaments in the center of the knee or certain types of fractures. People with advanced knee osteoarthritis may need knee replacement surgery if they are severely limited in day-to- day activities because of their condition. This is optional surgery and is a last resort.
Most knee conditions respond to a combination of non-invasive treatments such as applying heat or cold, temporarily restraining from activities that aggravate pain, and medications that target pain and inflammation. Exercises to strengthen the muscles that support the knee help reduce stress on the knee joint and prevent re-injury.

RichOneday_2

Week 6/30 (Blackpool)
Mon19/10 10K 43:47 (7:04/mile) (Pulse 98)
Tues20/10 Rest Day
Weds21/10 4 x 1Mile (5:48,5:58,5:41,5:59)(Avge 5:51/mile) + 2 Miles WU/WD
Thurs22/10 10K 46:25 (7:29/mile)
Fri23/10 Rest Day
Sat24/10 parkrun Wimbledon 5K 19:22 (6:15/mile) (Posn 11th) [71.13%]
Sun25/10 Booze Day

Week 7/30 (Blackpool)
Mon26/10 10.0 Miles 1:14:57 (7:30/mile) (Pulse 112)
Tues27/10 2.0 Miles WU
Weds28/10 2.0 Miles WU
Thurs29/10 12.0 Miles 1:32:19 (7:41/mile) (Pulse 114)
Fri30/10 10K 50:15 (8:06/mile) (Pulse 96)

A gentle recovery run tonight.

It will be interesting to see how tomorrow morning's race goes..

Enoy your first parkrun at Finsbury Park, UK!:D

tq16

quick question; lower ribs painful when running today- any ideas?

k_bagpuss

Thats me told then!!:rotfl::rotfl:
They do the steps training once a month and most people did the steps 3 times although I did just two lots cos I'm in the slowest group!