Runners I Need Some Help

[clayton86]

Well as some of you know from other posts of mine I'm at mob station getting ready for deployment. Iv been hitting the gym regularly doing some weight training and alot of cardio on the bikes, elipticals, climbers, and 30/60s on the track.

Now my down fall is still running I can't run to save my life I have I think tendinitis in my right knee really bad as well te medic thinks. Iv been taking fish oil, aleive, and glucosamine to help combat this.

My sneakers need to be replaced bad as well they are getting replaced Wednesday this should also help the impact on my knee.

What are some pointers though to help increase my stride and form cuz I have the worst form I have high arches and get cramps in my toes and feet. Iv read to try to land mid foot i think it was and to keep your arms low and hands relaxed. Breathing I have a hard time as well getting a good rhythm down. Any help or tips would be great or exercises I can do that will help my run I do have some weight to loose as well that should help but also come with the running. My 2 mile today started strong for me but then I got Uhm screwed for lack of a better word when revile played abdbi had to stop mid run and salute after that I stiffened right up.

[Root beer]

Run up hills for the intense cardio. Concrete will hurt your knee more. I suggest softer ground if possible.

[msolorio]

i used to be 250lbs, started mma training a few years ago and now i fight at 170. i love long distance running and used to suck at it. what helped me was what u already mentioned, land mid foot/heel, bring your knees up even with your waist or a bit lower, keep your arms low, never swing them across your body, stick your chest out a little, hands relaxed, try to stay as loose and relaxed as possible, and always breath through your mouth. by doing so your breathing 100% with your lungs. try from the start to get a breathing rythm. for me its, inhale inhale, til my lungs fill, exhale exhale exhale til i feel them empty, if that makes sense. also try to breath as normal as possible the entire run, keep your eyes and chin up, and never think about yourself getting tired. running is as much mental as it is physical. if you need to, motivate yourself, tell yourself to keep going, never quit, this is nothin, you got this, ect. it does help when you actually do get tired and feel like your almost about to stop. oh and thats another thing, dont ever stop if you dont have to, it messes your entire rythm up and lactic acid has an opportunity to start flowing into your muscles.

[msolorio]

oh yea i forgot, as for your knee, all you can really do there is wear a compression sleeve or something of that sort. itll help a little but of course wont fully remedy the problem. i have mild shin splints and thats usually what helps some. your toes cramping, thats where staying loose and relax come into play.

[clayton86]

Thanks yeah I know alot is mental game last week I was flying running with my squad leader did 2 miles rolling hills with him in 15min and today I did 2mi on track took 20:30 with the stop for revile. The track messes with my head but running the road and hills with the Sgt I was cruising and motivated because he was telling me to slow down and I'm used to being yelled at to speed up by him so hearing and seeing him a telephone pole back made me feel good and I was cruising on runners high. The track how ever is paved like a road it's so hard my shoes are a huge issue though they are 4 years old and falling apart half the tread is worn out or just missing plus the holes threw the heel where foam has fallen out. So with some new good sneakers I'm hoping this will help the knee some sense all the cushion is gone in these ones after bring threw basic and running at home plus using them for fishing/wading threw water so they have many many miles on them.

[shootermcbob]

See a doctor.

Get new shoes before you run again

Did I mention...see a doctor?

[clayton86]

Yeah doctors out besides our medic and even then I'm hush hush I need this deployment and I can't get injured till day 26 lol it's day 14 anything befor then an I'm pretty much done for after that it's considered line of duty but I don't want to take it that far. It's really only bothers me running on that d**n track I can run all day in combat boots threw the woods with full gear and not have an issue I was even doing CLS training today carrying guys on my back and in litters plus they always pick the biggest dude for you to firemans carry on your back and me knee holds up then it's just the pounding on the track in my crapy sneakers.

[clayton86]

And I'll probably run 4 times befor I get new sneakers and it's not a option or choice pt every day and we run to the gym and back. My legs have yet to really have a day off like I do with my arms I like to alternate work outs but I'm being told to do cardio every day so my legs and knee don't get rest.

[msolorio]

lol yea brotha u need some new shoes. i know theyll help cus youll have support and padding to cushion the impact thus helpin out your knee. my old shoes probably had 50 billion miles on em and when i got my new running shoes, it was a night and day difference. i freakin hate running the track! i can run for days when im runnin cross country but when im on the track lol well thats a different story, it messes with me. im sure when you get your new shoes youll feel a lot better and not be bothered to much with knee pain. i hope the running advice i left helps and thank you very very much for your service, its greatly appreciated.

[clayton86]

Yeah the new shoes will help for sure it will be bad if not worse at first from new shoe break in and using diffrent muscles but it will get better.

[Sam]

Clayton, have you been to a sports medicine doctor?

A physician who specializes in sports injuries?

If not, please do so ASAP.

Also, have you thought of seeing a local college track coach to give you some tips on running and to watch you so he/she can help you with your gait and shoes? You may have to give them some money for their time but if you can see them they may be able to help you.

Remember, you are only a good as your legs so get the problem addressed and corrected.

Good luck and thank you for your service to our country.

[clayton86]

Clayton, have you been to a sports medicine doctor?

A physician who specializes in sports injuries?

If not, please do so ASAP.

Also, have you thought of seeing a local college track coach to give you some tips on running and to watch you so he/she can help you with your gait and shoes? You may have to give them some money for their time but if you can see them they may be able to help you.

Remember, you are only a good as your legs so get the problem addressed and corrected.

Good luck and thank you for your service to our country.

I would if I could but I can't maybe if I wasn't prepping to hit the ground in 6 weeks would be a diffrent story but iv taken it threw the chain of command even talked to the CSM(command Sargent major) today bout it and basically iv been told suck it up. And in all honesty it is getting better I did a 1 mile run today after doing squad movements flanking and what not ran a mile back in my combat boots and my knee was just fine. It's been slowly getting better and better.

[VolFan]

1. Run in your combat boots. Most of them are made well enough for it.

2. Don't try too hard to lengthen your stride; you put alot of stress on the front of your legs (shins, quads) when you run long distances like that, and you wear yourself out. Long strides are for sprints.

3. Work on shorter smoother comfortable strides with a quick leg turnover, less shock to your whole body and it keeps you from wearing out your big muscle groups.

I run in minimalist shoes on pavement almost every day. Once you find the right stride/turnover, it's like a wonderful revelation and running long distances becomes much more comfortable.

[clayton86]

Stride turn over iv read abou it but have a hard time increasing it I guess it would be do you have any tips to help with stride turn over. I'd like minimalist shoes I think cuz I love being bare foot I move better barefoot but them shoes are banned in the army

[VolFan]

Just take shorter, quicker strides and don't reach out as much. It takes care of itself once you find a good range. Stand up straight, and your feet should hit the ground underneath you, not in front of you. You shouldn't bounce up and down, but be a fluid movement forward.

[clayton86]

I'll have to try it out tomorrow and work on it

[scrutch]

My dad spent 23 years in the military, he read this post and his response was, what you'd expect from a career Army guy... "If ya can't run, then ya better be a good shot.".

Yeah, he's always been that harsh.

He said he hated running too and early in his career he wore his boots everywhere to get his feet used to them.

Best of luck man, you're in our prayers.

[clayton86]

My dad spent 23 years in the military, he read this post and his response was, what you'd expect from a career Army guy... "If ya can't run, then ya better be a good shot.".

Yeah, he's always been that harsh.

He said he hated running too and early in his career he wore his boots everywhere to get his feet used to them.

Best of luck man, you're in our prayers.

That's funny he said that my first platoon Sgt said that to well like it our first time at the range. " d**n george you can't run for bleep but u sure can shoot well leave u behind to cover our bleep well we run away" iv qualified expert with every weapon system they have put in front of me m4, m16, m9, m249 saw, m240b, m2 .50 cal. The machine guns I was always expert gunner m4 and m16 expert usually 40/40 a few 38/40 39/40 have slid in there on crappy ranges.

My boots are worn In iv had them for 4 years as well I have them on every day I can run decent In them with out issues but they too are falling apart slowly.

[A-Jay]

You've gotten some great advice here. I've been running for 35 years, 8 of which I was a DI. I've help literally hundreds and hundred's of men and women improve their run times. It's hard to really assess your deal without seeing you in action. Hope this helps . . . . .

It's all about picking them up and putting them down. Don't waste energy, meaning don't bounce up while running. Your goal is to move froward not up. So only lift your feet high enough to move it forward. Sounds simple and it is but many do not do it. On pavement this is easier but watch yourself on uneven terrain.

As for breathing, I bet you already know the deal, sing cadence. If you can sing, you are breathing correctly. That's why they teach it.

"I don't know, but I've been told,

Winter's in Michigan are Mighty Cold,

Left Right, Left Right"

Good Luck

A-Jay

[clayton86]

Thanks guys I'm gonna start doing some weight training on my legs as well to strengthen ny muscles besides just biking and running like every day. It's been tough hitting the gym or track lately been busy with training and staff duty.

[clayton86]

Also what about running right after eating. My team leader loves to just take off soon as were done eating chow we get back change and head out. Iv always thought it was bad I cramp up and usually puke it up as well. Isn't your blood going to your stomach to digest food thus limiting vital oxygen to your muscles or vice versa taking it from digesting and going to your muscles giving u stomach issues.

[A-Jay]

Also what about running right after eating. My team leader loves to just take off soon as were done eating chow we get back change and head out. Iv always thought it was bad I cramp up and usually puke it up as well. Isn't your blood going to your stomach to digest food thus limiting vital oxygen to your muscles or vice versa taking it from digesting and going to your muscles giving u stomach issues.

I can't speak as to the motives / training objectives of your team leader.

However, I have completed several of the finest PF training the services have to offer, (including the Army Master Fitness Course twice) and intense Cardiovascular workouts directly after eating are not encouraged for an assortment of reasons.

But, you might have to adapt and overcome in this situation. Figure out your team leaders schedule and plan for it. Eat earlier in the day and / or have a light pre-workout meal / supplement directly before the run.

And then promptly run his arse into the ground.

A-Jay

[clayton86]

I'm on the dfac Schedule and we all eat together. I'd love to eat sooner and run him into the ground but I can't my squad leader told me no more snacks during the day till after the pt test which I didn't understand sense all I snacked on was jerky it's pure protein. I will run him into the ground though i droped 20lbs already once I get into my highschool and collage pace and health I'll be set. I used to swim for an hour every morning then gym in the afternoon and run 5miles 3 times a week. I was also 60lbs lighter but I can get there again just def not dropin 60 more pounds

[A-Jay]

OK - I get it. Perhaps he's looking for you skip the meal and run as a way to help you both reach the goal of passing the PT test. And here's a couple of other thoughts:

1. Your actual body weight does not determine your physical abilities. It's what you're made of that matters. So as long as you are within accepted weight standards, you're goal is to be mission successful, in this case the PT test.

Don't worry about your body weight, concern yourself with consistently working toward your goal. You know that means a sensible exercise program that included proper nutrition, hydration and rest.

2. As for "get into my high school and college pace and health" forget that stuff.

Those boyhood days are gone - you're a grown *** man now and Nothing beats that !

A-Jay

[clayton86]

Yeah my weakest thing is the run but throw a loaded ruck on my back and a gun in my hands and I'm gone see ya later and within EIB and air assault standards(3mph) may not sound like much to some that haven't done it but it's tough. I used to be a sprinter tiny guy now I'm alot bigger and stockier.