Running Update & Decrease Impact With Incline

Happy Monday Everyone!  I hope your holiday season is going well.  I have been, and will most likely continue to be sporadic with my posting due to the craziness of this time of year.  I do however want to squeeze in an update on my runner’s knee before I get back to the insanity that is my week:).

After I saw the orthopedic doctor, I went to see a physical therapist next.  The PT did a bunch of things to test my flexibility, strength, and to see how my pain level in my knee was doing.  I am on the mend, so the pain is pretty minimal, thank goodness.  He said I have great flexibility and strength, so those are most likely not the root of the injury.  After the initial exam I was placed on a treadmill and told to run how I normally would before the injury.  The PT recorded me running from a couple angles and found a few issues with my form.  #1 I heel strike, #2 I land with a straight leg, and #3 I don’t pick up my feet very well.  Ugh, I knew I should have taken that running class in college.  

Form is a big deal for runners and I should know this.  I have never had my form evaluated or even talked to anyone about running form before this PT session!  I’ve been running for 15 years and just didn’t think it was something I needed to do.  Well, if there is any advice I can give to a new runner it would be to get your form right from the beginning.  I’ve been running the same way forever and making the changes now is soooooo hard.  I can’t just go running and not think about it.  I have to really try hard to make my body run with proper form.  But I’m hoping that with enough practice, it will become natural.

Until then…I guess I’ll just be awkward.

Ok, enough of that.  Let’s get onto something useful.  The PT also gave me some helpful info on using an incline to help decrease the stress on your knees.  I never thought of this before!  Running on a 6% incline can decrease the stress on your knees by half, crazy.  Of course you run slower and it’s hard,  but that is a big difference.  This can really help if you have knee pain and need to train longer.  I gave this a try yesterday and could really feel the difference.  I ran about 3.5 miles and was starting to feel just a bit of strain in my left knee. So I popped up my incline to just 3%, lowered my speed a bit, and the strain disappeared.  I was able to finish my run and even go a half mile longer than I anticipated.  Sweet sauce!

This is the chart the PT gave me.  It’s super helpful when using an incline to train.  It shows you your pace equivalent when using an incline.  Obviously you are working harder when you run uphill and this chart does the math for you, I love it.  I taped this next to my treadmill for reference.  You can find this and other info here.

Treadmill MPH setting Pace per mile Equivalent paces by incline
0% 1% 2% 3% 4% 5% 6% 7% 8% 9% 10%
5.0 12:00 12:31 11:44 11:05 10:32 10:03 9:38 9:16 8:56 8:38 8:22 8:07
5.2 11:32 12:02 11:18 10:42 10:11 9:44 9:20 8:59 8:40 8:23 8:08 7:54
5.4 11:07 11:35 10:55 10:20 9:51 9:26 9:03 8:43 8:25 8:09 7:55 7:41
5.6 10:43 11:10 10:32 10:00 9:33 9:09 8:48 8:29 8:12 7:56 7:42 7:29
5.8 10:21 10:47 10:12 9:42 9:16 8:53 8:33 8:15 7:58 7:44 7:30 7:18
6.0 10:00 10:26 9:52 9:24 9:00 8:38 8:19 8:02 7:46 7:32 7:19 7:07
6.1 9:50 10:15 9:43 9:16 8:52 8:31 8:12 7:55 7:40 7:26 7:14 7:02
6.2 9:41 10:05 9:34 9:08 8:44 8:24 8:06 7:49 7:34 7:21 7:08 6:57
6.3 9:31 9:56 9:26 9:00 8:37 8:17 7:59 7:43 7:29 7:15 7:03 6:52
6.4 9:23 9:46 9:17 8:52 8:30 8:10 7:53 7:37 7:23 7:10 6:58 6:47
6.5 9:14 9:37 9:09 8:45 8:23 8:04 7:47 7:32 7:18 7:05 6:53 6:43
6.6 9:05 9:29 9:01 8:37 8:16 7:58 7:41 7:26 7:13 7:00 6:49 6:38
6.7 8:57 9:20 8:53 8:30 8:10 7:52 7:35 7:21 7:07 6:55 6:44 6:34
6.8 8:49 9:12 8:45 8:23 8:03 7:46 7:30 7:15 7:02 6:50 6:40 6:29
6.9 8:42 9:04 8:39 8:17 7:57 7:40 7:24 7:10 6:58 6:46 6:35 6:25
7.0 8:34 8:56 8:32 8:10 7:51 7:34 7:19 7:05 6:53 6:41 6:31 6:21
7.1 8:27 8:49 8:25 8:04 7:45 7:29 7:14 7:00 6:48 6:37 6:27 6:17
7.2 8:20 8:41 8:18 7:58 7:40 7:23 7:09 6:56 6:44 6:33 6:22 6:13
7.3 8:13 8:34 8:12 7:52 7:34 7:18 7:04 6:51 6:39 6:28 6:18 6:09
7.4 8:06 8:27 8:05 7:46 7:28 7:13 6:59 6:46 6:35 6:24 6:14 6:05
7.5 8:00 8:20 7:59 7:40 7:23 7:08 6:54 6:42 6:31 6:20 6:11 6:02
7.6 7:54 8:14 7:53 7:34 7:18 7:03 6:50 6:38 6:26 6:16 6:07 5:58
7.7 7:48 8:07 7:47 7:29 7:13 6:58 6:45 6:33 6:22 6:12 6:03 5:55
7.8 7:42 8:01 7:41 7:24 7:08 6:54 6:41 6:29 6:18 6:09 5:59 5:51
7.9 7:36 7:55 7:36 7:18 7:03 6:49 6:37 6:25 6:15 6:05 5:56 5:48
8.0 7:30 7:49 7:30 7:13 6:58 6:45 6:32 6:21 6:11 6:01 5:52 5:44
8.1 7:24 7:43 7:25 7:08 6:54 6:40 6:28 6:17 6:07 5:58 5:49 5:41
8.2 7:19 7:38 7:20 7:04 6:49 6:36 6:24 6:13 6:03 5:54 5:46 5:38
8.3 7:14 7:32 7:15 6:59 6:45 6:32 6:20 6:10 6:00 5:51 5:42 5:35
8.4 7:09 7:27 7:10 6:54 6:40 6:28 6:16 6:06 5:56 5:47 5:39 5:32
8.5 7:04 7:22 7:05 6:50 6:36 6:24 6:13 6:02 5:53 5:44 5:36 5:29
8.6 6:59 7:16 7:00 6:45 6:32 6:20 6:09 5:59 5:49 5:41 5:33 5:26
8.7 6:54 7:11 6:55 6:41 6:28 6:16 6:05 5:55 5:46 5:38 5:30 5:23
8.8 6:49 7:07 6:51 6:37 6:24 6:12 6:02 5:52 5:43 5:35 5:27 5:20
8.9 6:44 7:02 6:46 6:32 6:20 6:09 5:58 5:49 5:40 5:32 5:24 5:17
9.0 6:40 6:57 6:42 6:28 6:16 6:05 5:55 5:45 5:37 5:29 5:21 5:14
9.1 6:36 6:52 6:38 6:24 6:12 6:01 5:51 5:42 5:34 5:26 5:18 5:11
9.2 6:31 6:48 6:34 6:20 6:09 5:58 5:48 5:39 5:31 5:23 5:16 5:09
9.3 6:27 6:44 6:29 6:17 6:05 5:55 5:45 5:36 5:28 5:20 5:13 5:06
9.4 6:23 6:39 6:25 6:13 6:02 5:51 5:42 5:33 5:25 5:17 5:10 5:04
9.5 6:19 6:35 6:22 6:09 5:58 5:48 5:39 5:30 5:22 5:14 5:08 5:01
9.6 6:15 6:31 6:18 6:06 5:55 5:45 5:35 5:27 5:19 5:12 5:05 4:59
9.7 6:11 6:27 6:14 6:02 5:51 5:42 5:32 5:24 5:16 5:09 5:02 4:56
9.8 6:07 6:23 6:10 5:59 5:48 5:38 5:30 5:21 5:14 5:07 5:00 4:54
9.9 6:04 6:19 6:07 5:55 5:45 5:35 5:27 5:19 5:11 5:04 4:58 4:51
10.0 6:00 6:15 6:03 5:52 5:42 5:32 5:24 5:16 5:08 5:02 4:55 4:49
10.1 5:56 6:12 6:00 5:49 5:39 5:29 5:21 5:13 5:06 4:59 4:53 4:47
10.2 5:53 6:08 5:56 5:45 5:36 5:27 5:18 5:11 5:03 4:57 4:50 4:45
10.3 5:50 6:04 5:53 5:42 5:33 5:24 5:16 5:08 5:01 4:54 4:48 4:42
10.4 5:46 6:01 5:50 5:39 5:30 5:21 5:13 5:05 4:58 4:52 4:46 4:40
10.5 5:43 5:57 5:46 5:36 5:27 5:18 5:10 5:03 4:56 4:50 4:44 4:38
10.6 5:40 5:54 5:43 5:33 5:24 5:15 5:08 5:00 4:54 4:47 4:41 4:36
10.7 5:36 5:51 5:40 5:30 5:21 5:13 5:05 4:58 4:51 4:45 4:39 4:34
10.8 5:33 5:48 5:37 5:27 5:18 5:10 5:03 4:56 4:49 4:43 4:37 4:32
10.9 5:30 5:44 5:34 5:24 5:16 5:08 5:00 4:53 4:47 4:41 4:35 4:30
11.0 5:27 5:41 5:31 5:22 5:13 5:05 4:58 4:51 4:45 4:39 4:33 4:28
11.2 5:21 5:35 5:25 5:16 5:08 5:00 4:53 4:46 4:40 4:34 4:29 4:24
11.4 5:16 5:29 5:20 5:11 5:03 4:55 4:49 4:42 4:36 4:30 4:25 4:20
11.6 5:10 5:24 5:14 5:06 4:58 4:51 4:44 4:38 4:32 4:27 4:21 4:17
11.8 5:05 5:18 5:09 5:01 4:53 4:46 4:40 4:34 4:28 4:23 4:18 4:13
12.0 5:00 5:13 5:04 4:56 4:49 4:42 4:36 4:30 4:24 4:19 4:14 4:10

 

 

I’ll be posting more soon about the other exercises, form tips, and stretches I was prescribed for helping with runners knee.  Until then, if you have any questions, feel free to shoot them my way! 

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