Runners Knee or Patellofemoral pain syndrome as its technically known by, is something I have been battling with for about six months now on and off. I’m not a doctor, so I cannot go into the specifics on what causes it other than a variety of reasons like running form, overuse or bad shoes. I’m fairly well kitted out with my running gear and I’ve put a lot of work into my running form, so I think its either bad knee alignment or general overuse.
Its not bad on every run, and I notice it more on colder days where my muscles may not have been fully warmed up, or a couple of days after a particularly hard run. Some runs are worse than others. For example my run on Thursday night consisted of a fast 5k. It couldnt have gone any better and I glided around the park like a springer spaniel. My Sunday morning easy run on the other hand, couldnt have gone worse. I felt stiff and sore, and my knee was aching throughout. My feet felt heavy and overall it was a terrible run. Thankfully it was my deload week on my way to half marathon.
Here is what I have been doing to try and fix the issue, and here is what I will start doing:
I have been regularly doing strength training to build some extra muscle around the knee and in particular the quads. This is proving to be challenging but I’m just trying to be as consistent as I can be. 5 mornings a week I do my squats, and my lunges. I started on quite a low rep set of 10. For the squats I am holding two dumbbells just for extra gain. The lunges I am doing free style and I might be ready to push up the number of reps. Strengthening the core muscles is also important, so standing bicep curls, planks and press-ups are also been done five mornings a week. I have noticed a gradual improvement but I need to keep going.
Second of all is to keep working on my running form. Keep lifting those knees and gently putting them back down is not so easy. Trying to stay upright with the correct arm movement and most importantly not taking too long of a stride. I have quiet long legs so this is something I have been guilty of in the past. Shortening those strides and increasing that cadence is key to good form.
Next on my list and something I am not currently doing is mixing up my type of runs, and trying to incorporate some trail or cross country running into my weekly schedule. This is not a tried and tested method yet, but it is something I have heard is good for strengthening that pesky knee.
Hi everyone, this is another weekly blog and thank you for reading.
I thought I would share last weeks running activity with you. I am currently in training for a sub 50minute 10k and a half marathon with no time limit.
To begin with, my fitness has taken a knock in recent weeks. Since coming back from holidays, I was extremely busy with work and ended up getting sick which threw my momentum off completely. You can never underestimate how much stress can affect your general health and fitness. People say, “oh don’t get so stressed”, but its my way of processing things, information and situations. I cannot just go, “ok, I wont”, it does not work like that.
Even though I started my new plan successfully the week before last, I have had a fewof difficult sessions over the past 7 days.
Here is what I did:
Monday* 16th September – This was my 9km easy run with no target pace other than try to finish within 50 to 55minutes. I did it in 55mins and 50 seconds, so already I was behind 🙁
My split times per kilometre were relatively slow, but that’s ok. The goal here was not to win a race but to loosen up those legs for the week and get some miles on the tracker. My average pace was 6:12/km on this run. Average heart rate was 156bpm so it was a very mild and easy run to kick start my week.
Thursday* 19th September – My next run was my weekly interval session. Similar to the previous week I did this run at my nearby college where they have a lovely park at the back of the facility. Unlike the week prior to this, it was a very tough run and I struggled to keep at the target pace.
The idea was a tempo run with walking rests:
To begin with, I did a 2km light jog at conversational pace. This was followed by 2km at 5:05 which I managed to do successfully, and earned a 120 sec walk.
My next split was a 1km at 4.55/km followed by 90 second walk. I started smoothly and on pace, but was suddenly interrupted by the groundskeeper advising me they had to close the park early and to make my way to the front of the college. This threw me off, but to be honest it was a welcomed rest as I was struggling to maintain pace. The front of the college is full of twists and turns and not ideal for interval running. I failed to reach my desired pace on this run and scored an average of 5:06/km. The second 1km split was not too much better. My legs felt like cannonballs and impossible to lift. My finale was a 1.5km cool down, and even that I struggled to do.
Saturday* 21st September – My final run of the week was 13km long run
The idea was to keep this run below 5:40/km except for the first 4.5k at conversational pace. I failed on this one also, and my average time was 5:55 /km for the 13km.
Overall, it was not an enjoyable weeks running. This week I need to really focus my attention on my mindset, getting a good nights sleep and to try to not get so stressed at work. My diet also needs improving as I found myself skipping meals, drinking too much caffeine and having a few extra glasses of wine on Friday night. All of these factors impact my general performance greatly.
Anyways onwards and upwards, and I will post back to let you know how I get on.
My current plan is a mixture of trying to achieve my fastest 10k, whilst aiming to run my furthest distance of 22km.
Last week was my first session of a 14 week plan that should hopefully help me to achieve my desired goal.
Here’s what it looked like:
Monday – Easy run, 7.5km at a conversational pace. For me this is 5.50 to 6min per kilometre. I was by myself so I started slow at 6.04 and built it up to no faster than 5.44km. It was my first week back after having the flu also, so this was a tough run. My chosen shoe for this run was my Nike Pagasus 41s. Nice everyday shoe for this type of pace.
Thursday – Due to work commitments my next outing wasn’t until Thursday. I took a trip to a nearby park where my scheduled run was interval training. It started with a 2.5km warm up at conversational pace. I did this at 5.50 per km. Then 2 x 5 reps of 400 metres at 4.25km , with a 60 second walking rest in between. I managed to stay within my pace target right up until the last couple of reps where I slightly dropped off to 4.50 per km. Overall I was happy with this session. Normally I used to overdo it on the first few reps and then burn out way before the last one. My VO2 max levels creeped back up to 49 also after a dip to 48 for a brief period. The session finished with a 1.5k cool down. Chosen shoe was my Nike Alphaflys. Perfect for interval sessions in my opinion.
Saturday – Just the three runs last week. My final run of the week was my Saturday long run. They recommend to do the intervals on Thursday and wait until Sunday before venturing out for the long run, but I just prefer to do mine on Saturdays generally. It was an easy paced 11km with no targets. Its aim is to enjoy the run, plug in the headphones and don’t worry about targets our running fast. Overall my average pace was 5.49, with my fastest kilometre being 5.36 and my slowest was 5.57. Chosen shoe was my Adidas adizero prime x strung. Expensive shoe, but worth the money in my opinion. Beautiful over longer distances and capable of doing some fast reps if required.
You should know that not every piece written here will contain list articles, offering the top five things to do right now to become the greatest runner in your town, or masterful journalism offering the greatest opinions on new equipment, shoes or places.
Sometimes, it’s nice to just write and read boring blogs, where you take from it what you need. You might just be interested to understand how somebody started running for the first time, or what motivates them to keep running. It is different for everybody, and whilst I have written blogs offering tips on how to stay motivated or how to start running today! this article is a simple story of why I started running, and where my running journey has taken me right now. You might find some subtle pieces of advice thrown in, or you might relate to it in some way.
Either way, I hope you enjoy this week’s post.
Lockdown was an unusual time for most people. I was one of the lucky ones who had an office job and I was set up to work from home easily. I had my dearest wife to keep me company so I could not complain about loneliness. My family were fit and well, and luckily, we were both fortunate not to lose any loved ones due to Covid. Lockdown for me provided a new sense of purpose and opportunities. An old colleague called me about a job offer, which I took. My wife and I continued or search for our first home. The extra savings meant we could afford our first car, so weekend adventures took us to various places that restrictions allowed. Our first home took us away from a one-bedroom apartment in the city, to a three-bed house outside of the city in a commuter town. A couple of months afterwards, we got our new furry friend to add to the family – his name is Baloo!
You are expecting me to write, “then I started running and everything was great, the end”. Not exactly!
Whilst everything was great in my personal life and with family. Lockdown took its toll on most people’s mental & physical health. Too many opportunities for biscuits and crisps in front of the telly, and not enough exercise, despite the daily walks with the dog.
Skipping forward a year, we went to Italy to visit the family of my wife, and it really hit me, that I needed to start making some changes to my lifestyle. Some people blame lockdown and covid for this, but for me, lockdown provided me with an eye opener of how changes can occur very quickly, and with just some motivation I could actually pursue my goal of running a 5k.
As you may have read in some earlier blogs I wrote, running for me was something I have tried on and off since 2017. I think I ran twice a week for about 2 weeks, then the shoes went back in the press, and I went back to my old routine and habits. I tried again a year later, only for the same thing to occur. Ok for two weeks, but never any consistency. So, what changed, you might ask? How did I suddenly find the motivation and the drive to just continue running, break the unhealthy habits, and stay with consistent training?
The answer is, I am not entirely sure I can pinpoint one thing. For sure, lockdown changed my perspective on life, and I realised that it is good to be fit and active. Many ads you will see now are also promoting general fitness, and it has become such an important part of societal trends, with many people flocking to their local gyms and yoga classes. The dog certainly provided a routine of getting up early and going for walks. Although, I do not run with my dog (for safety reasons), he has provided me with a routine of getting outside. This routine was especially important to help me start running. I wrote blogs about this already, but to run consistently, you need the right mind set, determination and a set routine that you should stick to. Like those who go to the gym.
Running gives, me something different though. I am not much of a social media person; and I do not have a great body to share on Instagram with the world. There is always something about running that I was in awe of. It takes a different type of determination I believe. I am not saying people who go to the gym don’t have this, of course they do. Running gives, me a different feeling however, and it is proven to release endorphins for up to 24hours after you do it. These endorphins make you feel better and are natural happiness boosters.
There is a certain steal and determination required with running, and this appeals to me. Determination to lace up your shoes, even if it is cold, dark, wet and windy. There is a real thrill you get from completing your first 5k also. For me, there is a real thrill and sense of fulfilment after every single run I complete. Maybe not straight away, but certainly when you get home, take your shower and reflect on your stats via the Strava application. “Did I really just run 18k”, I might say to myself. The sense of purpose and confidence it gives you is like a drug.
Two years later and I am progressing well towards a half marathon. I run about three or four times a week, and I even joined a running club where we work on interval training at a track. Overall running has provided me with a much-needed release. At the end of a dreadful day of work, I put on my shoes and for 30, 40 or 60 minutes all I think about is my running form and listen to my favourite music. It really is a natural stress reliever. Will I be breaking park run records and time soon? No, and I never will, but that is ok. I do not care if people run past me, I wish them well. Running is my break away from a stressful and competitive job. I do not want that in my private life. Would I lie and say I don’t get slightly competitive at the running club when everyone is trying to achieve their fastest 800 metres, no I wouldn’t. However, I would not call it competitive either, just people encouraging each other to get their personal best.
That is all running is to me. It’s a constant, a means of bettering myself, testing my limits, offering a routine, a break, and gradual improvements. It really has changed my life, and I would highly recommend you to start too.
Strength training is an important part of any runners fitness routine. In a busy week, it can be hard to find extra time, but this is one aspect I will never miss.
Each morning I perform some key training exercises that I will share with you. It doesn’t need to be an hour long session, in fact ten or fifteen minutes per day is probably plenty, but the harder you commit to it the better. Strength training will improve performance, reduce the risk of injury and will lead to better mechanics, stability and running power.
My first and favourite exercises are working on the core. Get yourself a push-up board and do a set of five in each position. This is good for some upper body work, put some tone on those arm and shoulders, and also strengthen your arms and back. After a round of push-ups get yourself in a plank position. Hold it for one minute, and then do a set of 15 press ups, and forty mountain climbers.
This is a rotating routine, but it depends how long you have. If you can dedicate 30 mins three times a week, do a double set of everything you read here. I personally do one set five mornings a week. Next is to get some dumb-bells and do some standing bi-cep curls. Without putting the weight down do 10 squats with the weights resting above your shoulder blades. Then standing overheads. Stand straight and lift the weights above your head. Try to do ten reps of these.
Next do some calf raises. Stand on the edge of a step with your heels hanging off. Push through the balls of your feet and raise your heels as high as possible.
Strengthening the core and lower body can improve your running form, which makes you use less energy. It also prevents injuries while adding much needed strength around key joints.
Running will help you to lose weight if that is your goal, but it will also take some extra work and diet commitments to burn away fat from those more stubborn areas. This is my personal experience at least.
As you may already know, when your body loses weight, it does not just lose it in one place.
When I lose weight, I usually lose it first on my face, shoulders, and legs. Unfortunately, my belly remains, and I find that the only way to lose it is with a good diet. Even still, it comes and goes, and I have far from any kind of six-pack. Each week I run a minimum of Thirty kilometres. Each morning, I include some sit-ups, press-ups, and gentle weightlifting, but still the slight belly can remain.
I am sorry if you clicked here looking for a magic formula, but I do not have one. Not yet at least. I do love a good plan however and I am going to share with you the research I have carried out to set things right. Just for transparency, that is not me in the picture. In fact, my belly is slightly stubborn but its more psychological of feeling full and bloated. A slight belly yes, but nothing drastic. It just looked slightly out of place when the rest of me had a runner’s slim build. Nevertheless, I want it gone.
Here is the plan that I have already started- you might try it also!
Diet – Firstly – I had to evaluate where I was going wrong. Like I said, I run Thirty kilometres a week on a monthly average, and my VO2 max levels just went to an excellent forty-nine, so I am confident with my fitness levels. It must be my diet. Too many calories or just the wrong type of food. I have committed to a healthy breakfast that contains the following:
50g of dried oats
60g of Greek yogurt
one spoon of chia seeds
one spoon of coconut flakes
Two spoons of protein powder
One cup of plant protein milk (oat milk is also fine)
This is a good solid breakfast, and it will contain about seven hundred calories. You might wish to adjust your measurements depending on your body type or weight goals. I recommend downloading a calorie tracker to help you with this. My fitness pal is the one I currently use, but there are others out there.
Lunchtime
I recommend getting some more protein in here mixed with healthy fats and carbs. Here is one idea:
Three eggs (scrambled is my preferred choice)
half an avocado and some tomatoes
1 Slice of seeded bread
Dinner
100g of brown rice
Half a head of broccoli and why not throw in some green beans for good measure.
I would mix up the protein part depending on what you had during the day, and try not to eat the same everyday. I would go for lean meat like 100g of Turkey breast or chicken. Salmon is good and you could even go for some vegetarian options like tofu or haloumi cheese. I usually put some soy sauce on the rice just to give it some flavour, but you could choose to add some spice to the rice also.
I will add more recipes throughout my blogging journey, but variations of the above have served me well. Mixed with my running program and morning exercise it has helped to eat away at that stubborn belly. Alcohol consumption I am afraid to say was a big cause of the problem. To shake away that belly, you will need to cut that down to a minimum. I still like a glass of wine or a beer on a Saturday night mind you – I just need to be careful not to overdo it.
For the snackers out there, try not to overdo it. Stick to a rice cake after lunch, and a couple of squares of dark chocolate in the evening. Put some fruit on the breakfast in the morning, and try to get some fruit after your dinner also.
I also incorporate a little cheat night where we choose a meal of our choice mixed with some after dinner goodness. Saturday is my preferred choice in front of a nice movie. The key is not to go completely food crazy, and keep a good healthy diet for the rest of the day and week.
2. Strength Training – Now that we have the diet sorted, the next item is the strength training. I must be transparent here, this for me is the most difficult. I have time to run, work, play, and even blog, but I find it hard to commit to regular strength training. I have also found it hard to find something that really works for me. Usually, the plans I came across promise a lot, but I wanted instant results and I was not bothered spending extra money going to the gym and getting a personal trainer. There are many youtubers with lofty ideas and training plans. They start by saying its super easy and you can do it at home, but then proceed to walk into their personal gym with a selection of different weights and machines.
I want something that strengthens the important leg muscles for running but also incorporates some arm and shoulder exercises, (so I can keep the upper body nicely toned). As with everything a good balance is key. The runna app has some nice exercise recommendations, but it is more suited to leg training only and does not incorporate enough upper body exercises.
Core body workouts for me work best. When focusing on upper body, do not just do weights. Mix it with Planks, press-ups, sit-ups, and weights. Try to be consistent and do not expect instant results. Also, remember it will only work if you keep your cardio levels up with plenty of running, and your diet in check.
Here is my plan that I started (you will need a set of dumbbells- but these do not take up too much space and are reasonably cheap to buy):
Morning 5 days a week:
Ten dumbbell curls from a standing position. One in each arm and remember to keep your back straight. There are many YouTube videos that will show you how to do it properly, I advise you to watch them first before trying it yourself.
Once you have done your ten, without stopping, go straight into overhead lifts. It is simple, do one curve, then lift the weight over your head. You will feel the strain up through your upper arm and shoulder. Do not do it too fast and be careful.
After 10 more curls, you can do a seated bicep curl. Do one arm at a time and do it slowly. The idea is to feel the strain on the bicep. It is hard to describe how to do it, but there are hundreds of YouTube videos that will show you.
Next, I like to do a forty second plank. Then go straight into sit-up position and do fifteen sit-ups. Once you do the fifteen sit-ups go straight into backwards sit-ups. It is the same, except the opposite way around. Instead of lifting your back to your knees, you keep your shoulders on the mat and lift your knees to your stomach and then straighten your legs again.
Then do some mountain climbs, I usually do forty-four as (I have a thing for even numbers). I recommend you YouTube what they are!
The key with this is to do it safely but one after the other. It should take 10-15 minutes and try to do it five days a week at a minimum. It is not going to be enough to have you toned to the max like some youtubers and influencers, but it will be a start and with consistency, mixed with diet and running you should start to tone up in time.
If you want to take it to the next level (like I intend to) – get yourself a push up board. You can buy them everywhere and I will do a full set on each board position. It is like two handles that you can move around in various positions. Do a rep of five on each one and this should cater for your back, shoulders, arms, and biceps. I will do these three/four times a week just to get a little bit more out of my workout.
For the legs, I try to incorporate at least two or three days of a leg focused workout. Try to fit it in when you have a spare ten minutes and I usually do the following:
One minute of squats with no weight.
One minute of squats holding the dumbbells you used for the arm workout. If you have time, try to do it in one session.
Then do one minute of lunges alternating between both legs.
You might be wondering what has this got to do with belly fat. Well, its all connected, and I find a balanced workout will help to keep everything in its even state.
3. Consistency
This is the most important, but consistency of all three over an extended period will be the key. For me, running is easy to stay consistent with, but the diet and strength training, is not so easy. I will write regular posts on this to provide an update, and any tips or equipment I pick up along the way. For now, I encourage you to just start somewhere. Do something every day at the same time if possible. Whether that is simple sit-ups or push ups. Then try to add a little bit extra. Do not jump into joining a gym if you are not disciplined enough to go all the time. Do not do crash diets that are unsustainable, and you might be able to do it for a month and then go back to your old ways again. Find something that fits into your lifestyle and becomes a part of your lifestyle.
To conclude this article and for those who are unconvinced running will reduce belly fat. I will say this, yes it will, but it depends on what stage of belly fat you have to lose. If you are over weight and need to lose weight, yes it will burn that belly fat. If you are already reasonably slim but wish to tone that belly, then it will take slightly more work like I mentioned above. I fall into this category. I’m six foot two, slim build but have an awkward bit of belly fat (at times) that is noticeable when I take my top off. Quiet frankly, I would like it to bugger off, and it can be quiet frustrating when you do an 18km run regularly and still have to put in extra efforts just to keep toned and looking good. Balance is the key however, and I intend to continue my running whilst incorporating the strength training with improved diet.
Subscribe to my newsletter to get my up to date belly loss project mixed with some running advice. Feel free to leave a reply, and if it is not showing on your mobile device try on a desktop or laptop 🙂
