Dicko, when you sprint you will naturally strike the ground with your midfoot or forefoot (mostly forefoot).
this lessens any pronation you might be susceptible to and should be easier on your ITB and therefore your knees.
Where on your knee is the pain mostly? Outside of the knee joint?
Running on sand can be a blessing or a curse, depending on your running form. Poor form on sand and overstriking when you run can lead to injuries on sand.
Running on grass is a good place to start. Concrete is really hard on the joints.
Asphalt is a little better but grass is tops for beginners.
Running can be enjoyable and really good for fitness but it pays to work on your form.
1. Are you wearing the right shoes for you to run?
2. Do you pronate or supinate?
3. Are your glutes activating correctly when you run?
4. Do you strike on forefoot/midfoot or heel?
5. Do you keep your torso upright, shoulders back and arms relaxed?
6. Do you strike the ground under your centre of gravity and kick up? i.e long strides are not necessarily good.
you probably have better form when you sprint and you might need to adjust to mimic this when you slow down. it can feel weird at first but as you adjust you will find that you feel more comfortable and your speed might increase too - without running out of puff (efficiency through less work).
Foam roll your ITB and see if it's tight...one of the most common knee pain causes if there is no pre-existing knee issue.
hope this helps a little
When you sprint you're on your toes = more room to compress which is less jaring to knees / hips where as when you get down to a slog job you're tired as fuck and probably start running flat footed jaring knees / hips.
What everyone else says....
Just because l can brag rapey has run 4k in sub 15 minutes. Come at me bitch.
That's pretty fucking good!
Yeah I'm be Jelly.
Thank you kind sir, was when rapey was built more like an ethiopian though and basically running / pushups was all he did.... Couldn't sprint for shit though... Would have been like a 16ish second 100m.... Can sprint a shit ton better now just cant run distance anymore... Prefer sprinting anyway now since im lazy....
Edit: Probably should clarify by sub 15 minutes l dont mean 12-13 mintues either... I mean just under 15......
that still close to sub 4 min km's...
I've never been a runner in fact I hate running, I run to play footy that's about it...
If it was 12 something you would have said sub 13
I was always a decent runner, good at all distances, but not very good at any
if you have poor bio-mechanics when you run, a properly fitted pair of shoes can do wonders for helping correct your form. Bigger guys do well with a shoe that has very good mid sole and heal cushioning as being able to absorb a lot of the initial impact here, prevents it traveling further up the leg.
As others have said, try to land on the forefoot (the big chunk of flesh behind the toes). It can be made easier by leaning forward slightly as you run (not leaning over which is bad)
Another thing, a lot of times people returning to running simply stop running due to knee pain. I was one of them and decided to keep at it and concentrate on my form. Within a couple of weeks, the pain disappeared and running got a whole lot easier.
“The keys to life are running and reading. When you're running, there's a little person that talks to you and says, "Oh I'm tired. My lung's about to pop. I'm so hurt. There's no way I can possibly continue." You want to quit. If you learn how to defeat that person when you're running. You will how to not quit when things get hard in your life." - Will Smith
“The keys to life are running and reading. When you're running, there's a little person that talks to you and says, "Oh I'm tired. My lung's about to pop. I'm so hurt. There's no way I can possibly continue." You want to quit. If you learn how to defeat that person when you're running. You will how to not quit when things get hard in your life." - Will Smith
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