Running, but where???

guilliano

I want to start doing some running to help my general fitness, but as I have had numerous knee, ankle and foot injuries I need to know what is going to offer the least strees to my body, road and pavement or off road?

Won't be doing great distances, just a few km at a time to start with and probably on a walk/run basis initially

nasahapley

Well that's an easy one, the answer's off road! Probably best to avoid the really rough stuff if you've got dodgy ankles though, I go over on mine quite a bit if I'm proper fell-running. It's usually impossible to avoid road altogether (and tbh you don't need to), but the more grass, footpaths, cart-tracks etc you can do the better. If you're going to do run/walk/run you could try running up hills and walking down - running up hills is generally harder and good for technique, but puts less stress on your joints.

tlw1

off road & build up the distance at 10% a week (good advice that I always seem to ignore)!

amaferanga

Numerous knee, ankle and foot injuries yet you want to run? Crazy!

guilliano

The injuries are healed, just very minor aches and pains sometimes although they can stop me cycling sometimes. I also want to start swimming as well, but finding time to fit that in can be awkward.

kinesin

Might be worth attempting to start running using chi / pose style or another fore foot, or mid foot strike style. If your currently landing on your heal and rolling the foot forward then it's more likely to cause damage.

Simply put the bones, muscle & body were designed to run one way and shoes normally break that method. Run around the house in bare foot and notice how the foot lands, them read a bit, take it slow and build up the pace & distance.

ut_och_cykla

Personal advice would be to mix it up a bit when it comes to surfaces. too uneven and you risk sprains & strains, ground with too much 'give' may injure the toe tendons under your foot (trust me - I know about this one!!) and too much tarmac is just boring - tho' with good shoes it shouldn't really be a problem at your level. Woudl definitely recommend getting a good shoe that is right for you - if you can go to a specialist store whre they can check your feet, pronation (how much foot tips to one side or other) thisi would be even better. Please dont run in shoes that are owrn out and aged - like several years old - if you already have issues with injuries!

hopper1

Excellent advice from ut_och_cykla.
As a runner, when I was nursing an injury, or trying to avoid aggrevating a situation, I would run on the beach, and vary between firm, wet sand & soft, dry sands.
But, if you suffer easily from knee, ankle, foot injuries, I'd avoid too much running...

Brommers76

I wouldn't follow the advice of kinesin in trying to alter your running style. Not knowing your previous running background, weight, current gait and so on I would steer away from major changes as they can initially cause big problems. I subscribe to the minimalist approach to running shoes but would never advise others to follow that I hadn't seen running myself.

Best surface that is most likely to be accessible are cricket pitches, golf courses and well groomed playing fields.

bexley5200

cycle forum

da goose

Week 6 off running due to ligament damage on a 8 mile run part of which was uneven grass/mud trails.
Stick to flatish trails with good surfaces and take it EASY!
Best use of limited time training compared to cycling no contest.

tubaonwheels

Get out fell running, take the aggressive strategy to strengthen your ankles!