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Am I Built Weak or Something? How do I fix it? (lemm.ee)

submitted 3 months ago by pineapplelover@lemm.ee to c/running@lemmy.world

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So I've been running like a mile each day for 3 days out of the week. But I've laid it off since I've been getting a lot of plantar fascitis, knee pain, and pain around my shins.

I'm not even that old. I'm very confused, maybe there are some exercises I can do? Went to a running shoe store and they recommended me some more cushioning shoes like a glycerin gts 22.

Any tips, recommendations, comments, or suggestions would be appreciated.

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[–] fujiwood@lemmy.world 6 points 3 months ago (1 children)

There is an idea that you should be able to walk 4 miles in about an hour before you begin running. This is to make sure that you are fit enough so you don't end up hurting yourself.

If you want to skip that idea, I had a lot of success with this app. It seems like a simple idea but it really does help. https://play.google.com/store/apps/details?id=com.jupli.run

Also, what is your cadence?

[–] pineapplelover@lemm.ee 4 points 3 months ago (1 children)

No idea what my cadence is. Maybe I should count next time

[–] fujiwood@lemmy.world 3 points 3 months ago* (last edited 3 months ago) (1 children)

Typically taking shorter steps leads to more steps per minute aka cadence. It's s better for your running form and easier on your body. Most things I have read say 170-180 steps per minute. Some running apps will have a cadence tracker or audible sound to follow.

Edit: You could also try a metronome app set to 170 beats per minute and try to match that. I think my natural cadence is around 162 so you may want to find what's best for you.

[–] pineapplelover@lemm.ee 3 points 3 months ago (1 children)

I don't see this helping the length of my strides as it does control the speed of me running

[–] fujiwood@lemmy.world 3 points 3 months ago (1 children)

You'd have to make your stride shorter in order to increase cadence.

Cadence is used as a guide in order to make sure your foot to strikes under your body in order to help prevent injuries.

https://youtu.be/eacl52qzr4E

https://youtu.be/_kGESn8ArrU

[–] pineapplelover@lemm.ee 3 points 3 months ago

Interesting. I think I will try to run hitting midfoot now. When I went to the specialist store they told me there isn't a wrong way to run. Their job is to just help is run with that natural way we run.