The last few nights I've been reading a lot about runner's knee, and tried to implement a few things in tonight's run -and so far I'm less sore.
I didn't want to cool down after the workout, I wanted to keep working out -- I think that's a good sign!
My video experiment proved ...interesting. :) The camera was off center, so most of the time all I saw was the front half of my stride -which is okay since that is the main part I'm interested in. I overstride big time. I heel strike. My ankles roll out a bit in-air, but I don't know that it is too much. I need more arch support. In short, I'm beating my knees up - no wonder they're not happy.
What did I change tonight?
First off, I SLOWED DOWN. My paces were 3.5 and 5, down from 5.5/6. This allowed me to SHORTEN MY STRIDE and focus on not overstriding. I increased my foot turnover rate; I was shooting for about 90, didn't seem to quite make it that fast. Why 90? That's my triathlon training kicking in... which I'm kind of keeping in the back of my head for an end of summer goal.
The treadmill was set to a slight incline; 1.0 most of the time. I read several places (I wish I had the references) that treadmill work can mimic a slight downhill run, giving a tendency to overstride. I think that the incline helped.
I changed shoes, I changed insoles. I don't have a lot of choice right now, so I grabbed the best of both worlds that I could find, mashed them together and ran with it.
Seems like common sense... but my newest pair of shoes are now a size too big (thanks to a 70lb weight loss) and I don't think they're as best suited as my barely used (but older) 11s. The insoles are from my last pair of 'running' running shoes, and although they have a some miles, are better than the paper-thin insoles my 11s came with. Still could use some further arch support, but definitely improved.
ALLL this to say as I'm sitting here with frozen peas on my knees and Advil freshly popped, that I want to love on my knees as best as I can and tonight went well. They don't hurt, but they're happier with the veggies on them.
And to say WOO HOO!!! for making it through week 1! Mon-Fri-Mon is less than ideal, but at this point I'll take what I can get. :)