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LesterLong wrote:I've been running 3 miles twice per week. Just upped it to 4 miles at the same pace (around 10:20min/mile).

My next goal is to increase from 2 times a week to 3 times per week.

Lester, Good work, ease into it and make small gradual increases.

This time of year really challenges my motivation to get out and run, it's dark in the morning before I leave for work and dark when I get home. not a really a practical challenge but a psycological obstacle.

Just as an update, I'm still running 4 miles each run, but down to about 9:30 min/mile.

Anyone ever have a bit of a pain in the outer knee when you run? I got a new pair of sneakers and am starting to have a sort of pain. My knee sometimes feels at risk of 'giving out' sometimes.

Outer knee pain might be the IT band. What shoes are you using? Sometimes too much stability can aggravate this area.

If the knee started hurting after you switched shoes then you should probably try a different pair.

You should get a foam roller, from any yoga, pilates, or sports store. Google it! By rolling on them you get a deep tissue massage that breaks up nuts, and releives tension in your ITB. My physio makes everyone get them. Stretching pulls knots tighter and the foam rollers break them up , I can send you some links if you want.

Also, you might want to consider your hips. I have had three runner friends up their KM and find knee pain, they were ALL told, by three physios, that they needed more strength and stability in their butts and hips.

Also, do you run on the side of the road, and always with your same side away from the middle, aka the same foot on the slope at the end of the ashphalt?

Or, it probably just is the shoes )

Lester, Good job building distance, speed and sticking with it!

this forum and other Internet advice (including mine) is probably all well intentioned but may not really address what's going on with your knees.

I really recommend (more advice) that you see a reputable sports medicine-orthopedist. It could be nothing. I used to tell myself, no pain; no gain.

Several years ago my knees were making creaking and grinding noises. I had some discomfort but no real bad pain, mostly just the noise that concerned me. After x-rays and MRI's the Doc said my knees were fine but that I should build strength in my legs to take the stress off of my knees. Squats, lunges, and static weight curls worked well for me but i also know a few guys who's knees needed surgery or total replacement. If it is IT band aggrivation it could take months to heal.

I hope you find resolution with or without treatment so you can keep running.

Hey guys,
I'm looking to summit my first peak later this year at the age of 37. I've only ever done weights, being natually lean I was lazy so never did cardio.

Anyway, I'm smart enough to know that I must be very fit to climb.

So as you would expect I've picked up a knee niggle from running, trying to do too much too soon : (

So from the above it sounds like people would advocate stationary bike and stepper until my knee comes good?

Here is the answer

Used to find running boring but eventually got into it and last year ended up doing 2 mountain ultras of ~85k and ~100k and boy I enjoy it! Some minor injuries come and go, it's all part of the game. Running helps me in the mountains and mountaineering with a heavy pack helps my running.
Nice video Eric Any ultra plans for this year?

Same for me than Kamil, it all started by trying to find some decent winter training and ended doing my first marathon the same year.
I confirm: running improves the hiking. Cycling also does.
Plans for this year ? Registered already for the half marathon Ślężanski and Sieraków triathlon (in which Cristina will also take part ). I'm looking very much forward for January 14th when will take place the draw for Karkonoszman
There are couple of others triathlons I am considering taking part in like Frydman, perhaps X Terra Zittau, perhaps one 1/2IM of the Volvo series.
As for running, I don't know what marathons I'd do this year. Kraków is kind of late in the spring, but there are Warszawa and Katowice in the autumn.
Regarding running in mountains the most enticing I've found is Letni Bieg Piastów (half), and the editions of Perla Małopolski despite I doubt I will be able to attend them.
Marathon Gorce of 2013 looked also very nice and of there is one in 2014 I'd like to do it, that's perhaps the most gentle of the mountain marathons.

Bonus, two other videos of mine dedicated to winter training

Quick update:

Over the past 3 weeks, I've been running 3 miles a day 5 days a week, and 6 miles once a week. Knee pain has gone away!

I JUST RAN A 25:15 5K!

Building up to do some serious hiking again!

MOST IMPORTANTLY: THANK YOU FOR THE ENCOURAGEMENT AND ADVICE!

OK, this isn't supposed to be about me, but I did just run my first 10K! Final time was 57:07.

LesterLong, everyone has presented wonderful experience and thoughts to help answer your questions, I hope only to add to the great thoughts.

General consensus is, do whatever feels best for you and your body while maintaining an elevated heart rate (80% of your maximum heart rate: (220-age)*0.8. You can reach this biking, kayaking, dancing, running, weight lifting in circuits, the list goes on. Do what you enjoy and what your resources and time permit you to do.

Cardio-vascular-pulmonary exercise is so very important and can only help you in your climbing/hiking/life adventures, but don't get caught up in the running craze. It's all great exercise!

I used to run 3 miles a day for mountain cardio but I had knee surgey about a year ago, I still run some but I do a lot of rowing. I've heard the stair climber isnt great for training because you never go down and get the streangth from lowering yourself. Try real stairs ( up and down) or lunges are awesome. Join a Crossfit gym every day is leg day at Crossfit!