OT: Workout or Exercise Routine

[DerHntr]

In all seriousness, how do you keep your knees intact

Assuming you are middle age or older

You are correct. I’m nearing the half century mark.

I do a few things to help with injuries but randomly will have something come up:

1. I follow the 80/20 method. 80% of the time I run slow and try to keep my heart rate low (140s or less). 20% of the time I run hard. I rarely go in the middle. This conditions tendons and ligaments to deal with the damage of running.

2. I increase mileage no more than 10-15% over a long period of time after a break. I usually have 3 weeks up in mileage followed by one down to let my body heal and rest.

3. I worked on form for six months a few years ago. I focused on stride, gate, foot strike, arm position, etc. for about a month each. We didn’t have access to YouTube in the 80s and 90s when we were being coached by people who probably didn’t know much about running form. So I did my research.

4. I workout specifically for running.

 

[BertleTheTurtle]

In all seriousness, how do you keep your knees intact

Assuming you are middle age or older

The knees issue is a misconception. I assume this poster is in relatively good shape and of a healthy weight, given the workout routine. For running, overall joint healthy, and just overall health in general, it does help to not be overweight. Obviously, the more weight you're carrying around the more difficult it's going to be on your body. The key is the poster's run specific weight training, likely a lot of lower body and chain work building up his/her legs, back, and core. Building those foundational muscles like your quads, hamstrings, calves, and glutes ultimately take the load of running away from your knees. Running is a single-leg sport, repetitive landing and pushing off an individual leg over and over again, which is why it's incredibly important to work-in single leg, stabilizing lifts to ultimately mimic the load each leg would be under during a sustained period of running.

 

[horshack.sixpack]

It ain’t nothin fer me to whoop a man’s a$$

For you youts... Roy D Mercer

 

[JesterB]

You lost me at no alcohol…

I get it! It’s actually the easiest part for me though. 2 years sober. But had this been 2-3 years ago I would have never made it a week!