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Allen Patient Expert

Salt Lake Valley, Utah
I'm a 74-year old runner, and I've been running for over 37 years, including four marathons, and... Full Bio
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Feb 17 2011 by Jeff K.
Thanks for sharing your knowledge with others!
 
May 14 2009 by Allen
A general statement is to be sure you're stretching to strengthen your knees and hips. The hips are important because they control the movement of your knee cap. Here is the link to my picture page of the stretches I do.  http://runninginjuryfree.org/2008/09/pictures-of-stretch-exercises.html  Always follow the 10% rule in increasing your distance. That is, make small increases in distance, typically around 10% increase, and don't do increases more often than once a week or longer. This means that it would take you several months to go from 5 miles to 15 miles in distance.
 
May 14 2009 by Todd S.

I'll definately give the negative splits approach a try Allen.  That's what I should have done in the one I ran last week but I did sprint the last 200 meters or so and that felt just great!  Do you have any suggestions for knee pain.  I'm not sure how to describe the type of pain I'm experiencing but it only my left knee at the moment.  I have been wearing a flexible compression type knee brace and I also wear compression socks as I early on had problems with shin splints which have now subsided. 

The pain in my knee is mostly towards the outside of my left knee.  It's not so bad I can't "run through it" but if I overdo it, it can last a couple of days.  It most often happens about 3 miles in and doesn't go away until I stop running and then I limp slightly for a while after but nothing a bit of Ibuprofen can't take care of.  I would really like to try a 25K next year but with my knee giving up around 5 miles, going till 15+ seems out of the question at the moment.  Any suggestions would be appreciated!

 
May 14 2009 by Todd S.
Thanks for that info Allen.  During the summer months we have our golf league on Thursdays so that will force me to miss running at least one day a week for the next 5 months at least now.  Finished my first ever 10K last weekend at 56:46 and I was dissapointed as I had a lot of "gas in the tank" at the end so I think I could have run it faster.  I averaged 9 minute miles and I'm guessing I could have done eights but in the end I was pleased that I met my goal of finishing under 60 minutes!
 
Apr 11 2009 by Todd S.

Hey Allen, I came across you here but saw we had a few things in common (<a href="http://www.wm8c.com">ham radio</a> and now for me, running.  I was browsing your blogs and found them interesting/helpful.  Nice to see someone of your age running yet.  I've worked through shin splints of about 2 months through better stretching but now I'm fighting a knee pain (side of my left knee) that I get when I make a run of more than six miles. 

It typically is taking me 2 - 5 days to get rid of the pain after it happens.  I normally walk 1 mile, then run 3 miles everyday, 7 days a week now but get frustrated with the new injury of my knee.  I'm going to run this 10K with my son in May (5/3 River Bank Run in Grand Rapids, MI near where I live) if it kills me but would be nice to do it "pain free".  Nice to meet you!