The title sounds kind of like an oxymoron huh?  Well I have been doing it for years, and have actually decreased the level of pain and discomfort I have experienced.  When I was 19, I was diagnosed with Chomdramalacia, a condition in which the cartilage beneath the knee cap, or patella, begins to deteriorate and this causes anywhere from discomfort to severe sharp pains during activity.  It kind of feels like a knife is stabbing your knee when bending, and it is supposed to keep you from running.

I was discouraged from running long distances, which was fine with me since at the time I was more of a sprinter anyway.  But being only 19, I didn’t want to limit my options.  With the help of a Physical Therapist, I was able to begin a fitness plan that I have carried on for years and now I am running consistently short distances absolutely pain free, I hvae run my first half marathon, and am training for the Long Beach CA half marathon coming up this October.

Here are the key components to my workouts. 

• Knowing my limits.  I think tha with most distance running programs, the volume is too high and this leads to overtraining and potential injury with accelerated wear and tear on the joints.  For those of us just starting out with the goal of finishing in respectable time, there is no need to average 40 miles a week.  I run 3 times a week, one short sprint of 3 miles, a longer 5 mile run and a distance run that is flexible based on training and recovery schedule, it may be between 7-10 miles.
• Stretch and lift.  To keep the legs strong, you must have a fitness plan that includes weight lifting for key muscles such as hamstrings, hips, calves and core.  Stretching should include prolonged post exercise flexibility training with a foam roll, and static and dynamic stretching.  If you keep the muscles surrounding the knee joint strong and healthy, you can maintain joint integrity and keep running pain free.
• Limit pavement runs.  This type of pounding will tear you down fast.  You can get the same benefit to the cardiovascular system on a softer surface while limiting wear and tear.  Pavement acclimation doesn’t require more than a few runs before race day. 

Having the proper training program that combines weight training, flexibility and stretching, and plenty of rest will allow you to stay active longer and decrease the risk of further injury.  Train smart and enjoy your runs!

This entry was posted on Thursday, June 14th, 2007 at 9:57 pm and is filed under Fitness, Exercise, Personal Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.