Any Runners Out There? Give me advice por favor?

[SillyQuirks]

In four weeks I will be running my first half marathon. I am up to 8miles now in distance but I am starting to feel tension in my back and my knees are growing weary throughout the run.

Any advice on how to prevent pain or perhaps supplements that may help?

[feral_shade]

Thoroughly stretch your calves and hamstrings before you start (moreso than usual, until it hurts). When I do this, the first 100-300 meters are virtually effortless, as though I'm flying. The pace carries through most of the run and I rarely get knee issues.

One time recently I neglected to stretch my hamstrings enough (less time and effort) and my gait was shorter as a result. My knees hurt so much I had to stop and walk after 2 miles. A shameful first for me.

Also, never look at the ground as you run. I'm not sure why it is, but looking ahead instead of down boosts your stamina and lengthens your gait.

Also, remember to give yourself a couple days to recover between runs (and stretch on your off days). Otherwise if you run while still sore, you'll have a more limited range of motion and more weight will fall on your knees... and your legs will be lagging a bit which may cause your back to arch forward... a possible reason why that hurts.

[SillyQuirks]

thankk you sweet. & I just realized the colporate of my back pain too lol I don't know how i overlooked a good sports bra.

[feral_shade]

that can make a bit of a difference, lol

good luck in your training, i'm sure you'll do fine in the race :)

[SillyQuirks]

Thank you :)

[BEatenyou]

a strong diet of carbs, like pasta, peanut butter, breads and grains will help very much fill in the cartilage in your knee. As well as keep your muscles from breaking down too much. Stretching is a big one you dont want to pull a muscle believe me. I pulled my psoas muscles almost 3 weeks ago, and its still not 100%. Taking that much time away from my usual 10k three times a week has been killing my body. I also would take supplements to increase my running speed and durability. I would take Optimum Nutrition PRO BCAA, it helps keep my muscles from deteriorating and increases my blood flow so oxygen would flow better throughout my body during runs.

[BertMacklinFBI]

Start running. and that's it. - Barney Stinson

but seriously like eat carbs the night before, it seriously helps and provides you with the energy you will need to run. and maybe wear one of those knee brace comforters to support your joints during impact. always pick up your feet:D don't be a lazy runner!:) you'll do amazing

[BertMacklinFBI]

ooh awesome:D hahaa TyvM!:)

[Ghosty]

Eating carbs the night before doesn't have a big impact. Filling your carbs reservoirs doesn't work so fast, that should be planned&executed at least 2 weeks in advance.

[SillyQuirks]

Thank you Ghosty:)

[BertMacklinFBI]

@Ghosty it personally works for me:D we are all different^-^

[jointhepatriarchy]

For your back and knees: Absorbine Plus. Tiger Balm.

For your feet: Tea tree oil before you go to sleep. It detoxifies and gets rid of excessive callouses. Solarcaine also works great on my feet when they are sore. Not sure why though, neither of those products are supposed to really help pain, but they work better than anything else on my feet.

[SillyQuirks]

Thank you so much. I almost forgot about Tiger Balm.

[jointhepatriarchy]

Tiger Balm is great but I try not to use it much. I mostly use Dit Da Jow and Tea Tree Oil.

[efawe]

Just be consistent. I mean just have a consistent routine. your legs well adjust to the miles. Also try to adjust or test out different foot placements. Good posture and form for running is a big part.

Do exercises to build strength in your back is also a good idea

[Shyguy_1988]

Lower back pain? Depending on where your pain is developing determines you have a bit of weaker muscles that normally support that joint area. Lower back pain is normally from weaker abdominal muscles and lower back muscles, basically, your core. Just do core workouts to solve this. Knee pain can come from various things. Wrong running shows, weak quads, hamstrings, weaker hip muscles or poor running method.

[Shyguy_1988]

Shoes* Not shows

[SillyQuirks]

It is actually upper back that is getting tight - knots and such. My knees and now my ankles are starting to bother me about 8 miles in. I think I am going to get new shoes this week.

Thank you for your opinion!

[Shyguy_1988]

Also, slow you pace for longer runs, more easy on your knees. Upper back pain can be caused by poor performance in maintaining a good stide, happens during long distance runs, just shorten your strides a bit and make sure you don't start to hunch while running. For shorter runs your back is probably fine am I right?

[SillyQuirks]

Yeah. It usually is. I guess I have been training too hard because I really am trying to hit my mile mark before the race and get my time down. _ Slow and steady wins the race right? lol

[Shyguy_1988]

Do you have a goal time in mind? I am not a true long distance runner, I have done them but normally run short distances 3 times a week between 3-5 miles. I just go for speed to increase endurance and athletic conditioning.

[SillyQuirks]

Half marathon done in 2.5 hours would be ideal.

[Shyguy_1988]

Nice, that is like around 10 minute miles, good pace for that distance!

[SillyQuirks]

Yeah. But I have little legs lol I am trying to get to that time. I am at 11 now.

[Shyguy_1988]

Yea that hurts a bit haha. Long legs helps for speed. I also bike often, actually just recently did a 65mile bike ride, biking is nice way to build quad strength and overall leg strength and more easy on your joints. I love running though so I mix it up

[Anonymous]

Nutrition is the most important part, every nutrition that was mentioned here were good, eat a lot of carbs 3 days before the match so you don't get craps... But also don't forget to work on your stamina and leg power so go for a run and practice and also hit the weight room to get you legs stronger to handle long distances... I'm no trainer but I won't all state in track... Good luck, hope you do well!